Need a new routine badly. DC? 5x5? west? help

[King-kong]

Currently I lift 5-6 days a week and make sure to rest bodyparts 3-4 days depending on part. Abs/calves less rest. Two bodyparts per session typically.
My dilemma is that I cannot get past looking at some of the routines and feel as if they are just not enough exercise. I like the 5x5 for gaining strength but I am shooting for lean bulking. Some have three workouts a week and very few sets.
Been reading every thread here and still confused.
Maybe I have been overtraining in the past and would love to hire a trainer (never plan to compete) but as with anything there are some great ones and some who aint worth a dime.
Any recommendations on where to look other than the stickys - read them - or advice on what routine has worked for them. Thanks

 

[APW]

Currently I lift 5-6 days a week and make sure to rest bodyparts 3-4 days depending on part. Abs/calves less rest. Two bodyparts per session typically.
My dilemma is that I cannot get past looking at some of the routines and feel as if they are just not enough exercise. I like the 5x5 for gaining strength but I am shooting for lean bulking. Some have three workouts a week and very few sets.
Been reading every thread here and still confused.
Maybe I have been overtraining in the past and would love to hire a trainer (never plan to compete) but as with anything there are some great ones and some who aint worth a dime.
Any recommendations on where to look other than the stickys - read them - or advice on what routine has worked for them. Thanks

heres one crazy workout

1. monday- chest - flat then incline then decline then lying flyes - superset them 6-8 reps each
do a total of 2-3 sets max
tri,lats,shoulder- choose 4 excercises and do like above
Tuesday - off/20 min cardio and abs
Wednesday-
Biceps- barbell curls, incline dumbell curls, standing dubmell curls, sitting curls superset these like the same way for chest
forearms,calves,quads,hamstrings- do same was as above
Thursday- off/abs and cardio 20 min
repeat this schedule

Be warned that you may not be able to lift heavy but youll grow like a weed becaue you will hit all the different types of muscle fibers when you get into the 20 rep range
make sure you dont train with ego and you train to grow!
Your diet should consist of quality meat, quality whey, good fats and carbs
hope this helps

 

[King-kong]

Thanks,
Appreciate the input. That is more what I expect from a workout but the more I research the others like DC go so heavy it may seem like undertraining on paper but I guess if they are done right it really isn't. Unfortunately a prior injury to my wrist keeps me from using max weights. I can do it but pay for it bad in the wrist joint for months afterward.

 

[mikea]

I train on the idea that the stronger i am, the bigger i will be. High volume training is, well imho not good.

I trained different high volume programs for years with very litle growth, started training westside for powerlifting and gained 15kg au natural in a year and a half. Nowdays im using gear but iwe started taking on dc principles and gainin strentgh and muscle like crazy again.

Google an article ``cycle for pennies´´ by Dante aka dc to see why you should train heavy to be heavy. Good read anyways!

Personally i can never understand those that wanna be big but not care about being strong, pretty gay.

 

[fireguy7569]

Stress-Feed-Rest

 

[King-kong]

Thanks everyone. I definitely agree about going heavy = size but at the age of 40 and surgeries to wrist, knees and shoulder - (work related injuries) it is always a risk. I am gonna give the DC training a shot. I was misled when I first looked into it. I now realize even though there is only one working set per bodypart they are pre-exhausted with 2-5 warm up sets. Basically the same as what I am used to - two warm ups, three sets and last one as a rest pause. Funny how these workouts get repackaged and renamed as if they were something new. I like the idea of stretching - do it now but now I will call it extreme stretching.

 

[estray]

The warmups in DC are not supposed to be pre-exhaustive, therye simply supposed to be warmups. Furthermore, you dont do warmups for every single exercise. For example on workout 1 you just do your warmups for chest and then do your working sets and go straight to your working sets on shoulders and tris.

 

[mikea]

Dc actually has one of the best training forums on the net!

The great thing about Dc is that theres so much info for free available written by dante himself. But cycle for pennies is a must start imho.

One thing i want to say is what dc always says that lifting heavy should be done in the safest way possible.

Good luck bro and post your routine when you get it done!

 

[King-kong]

I looked at DC's write ups and I guess where I am finding problems with going that route is that I lift alone. To really push the max weight I possibly can requires a spotter. I started the 5x5 tonight and cannot get it out of my head - I did five sets of five for biceps (chin ups) - not my favorite but what was recommended. Along with 5x5 for other body parts and I feel no burn in my biceps. Shoulders - yes but they arent screaming like when I hit from every angle with multiple exercises at an 8-10 rep range.

 

[mikea]

Bro i feel you about training alone! But it can be done, smith machine, POWERRACK, dumbells, any machine...no prob at all mate.

If you think trainin restpause sets alone is hard, i trained powerlifting westside style hittin 1repmax´s every week, alone 99% of the time. Power rack is your friend

And sorry but if you dont understand why you dont have to hit shoulders at every angle, go read some of dc´s stuff some more. But hey, maybe high volume is your thing, sure the results are not that great but you do get a good pump, me tho i wanna get strong and big. And i will leave you with Ronnie Colemans infamous words: ´´Everybody wanna be a bodybuilder, but aint nobody wanna lift those heavy ass weitghs´´.