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Is Bill Starr's 5x5 For Me Or Should I Stick With My Current Training Method?

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Big V
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2008/05/19 14:50:44 (permalink)
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Is Bill Starr's 5x5 For Me Or Should I Stick With My Current Training Method?

First of all, sorry for the long post, but it needed to be this long in order to get my point across. Many people will ignore the post because of it's length, but for the people that do stay & read it you'll see I'm in quite a predicament and would REALLY appreciate some help.

I'll start with my stats:

Age - 21
Height - 5,10"
Weight - 245lbs
Bodyfat - 13/14%
Experience - 6 Years
Insulin Dependent Diabetic

AAS Experience - Just come off my first ever cycle & I'm fine with admitting that. No point lying if I'm looking for help. I won't say any more than that incase it's against the rules.


Equipment:

I train at home & have access to: Power Rack (with pullup attachment), Olympic Barbell/EZ Bar, Olympic Dumbbells, Olympic Weights, Inc/Flat/Dec Bench, Preacher Attachment.



Goals:

My goals are simple. Basically I want to get as big as I possibly can & have the aesthetics to go with it. I'm happy with my bodyfat at the moment and can probably afford to add a couple % to my bodyfat & still be content. For an idea of just HOW big I want to get here's an example... If somebody said to me "you can look like Lee Priest/Markus Ruhl/Kevin Levrone etc RIGHT NOW" I would jump at the chance.

I'd also like the muscle to be functional (e.g. strength to go with it) but that's not TOO important. I'm mainly in it for the size.



Here's my situation:

For the first couple years of training it was mainly experimental stuff etc & I didn't really know a lot about diet/training etc. I then started to get more knowledgeable about things & designed my own routine based around what I had learnt. Over the years I've make some changes to it, but the general idea has stayed the same. I start off with routine number ONE & do it for 8 weeks. I then take a week off & change to routine number TWO & do that for 8 weeks. The only difference is that nearly every single exercise has changed, but they target the same muscles. E.g. I change from Barbell Bench to Dumbbell Bench or change from Close Grip Bench to Dips etc.

If after a while I'm starting to notice that I'm plateauing I'll change my rep ranges from 6-8 to 10-12. This usually helps, but recently I've noticed that even this isn't working that well anymore. I've never used a "cookie cutter" program such as Bill Starr's 5x5 before & am wondering whether it will do me any good to try it out for a while (I would use the advanced program). The thing is, like I mentioned above I'm going for mainly size & am not sure how well Bill Starr's 5x5 will benefit me in that section (e.g. is it mainly a strength routine?).

So basically I'm not sure whether to just stick with my routines & carry on the way I've been training (changing rep ranges/exercises every 8 weeks etc) & hope that the reason my gains have been slowing down is NOT the routine but other factors (diet, sleep etc?) OR I could change my routine completely & try out Bill Starr's 5x5. I could even try out something else, but the one thing I don't want to do is waste my time trying out a routine that hasn't been tested & shown to work. Routines like Bill Starr's 5x5 have been shown to work, so that's one of the reasons I'd choose it.


Bill Starr's 5x5 - http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm



Here are my routines I use & alternate like I mentioned above:


ROUTINE ONE (Ever so often I change from 6-8 to 10-12 reps)



Monday - Chest/Triceps/Traps

3 x 6 Flat Barbell Bench

3 x 6 Incline Dumbbell Bench

3 x 6 Flat Dumbbell Chest Flyes

3 x 6 Close Grip Bench Press

3 x 6 Skull Crushers

3 x 6 Barbell Shrugs


Wednesday - Back/Biceps

3 x 6 Weighted Pullups

3 x 6 Barbell Deadlifts

3 x 6 Barbell Rows

3 x 6 Dumbbell Rows

3 x 6 Barbell Curls

3 x 6 Hammer Curls


Friday - Legs/Shoulders

3 x 6 Barbell Full Squats

3 x 6 Straight Leg Deadlifts

3 x 15 Seated Calf Raises

3 x 6 Military Press

3 x 8 Bent Over BTB Raises

3 x 8 Side Lateral Raises



ROUTINE TWO (Ever so often I change from 6-8 to 10-12 reps)



Monday - Chest/Triceps/Traps

3 x 6 Flat Dumbbell Bench

3 x 6 Incline Barbell Bench

3 x 6 Incline Dumbbell Chest Flyes

3 x 6 Bench Dips

3 x 6 Triceps Extensions

3 x 6 Dumbbell Shrugs


Wednesday - Back/Biceps

3 x 6 Weighted Pullups

3 x 6 Rack Deadlifts

3 x 6 Barbell Corner Rows

3 x 6 Weighted Supine Rows

3 x 6 Preacher Curls

3 x 6 Standing DB Curls


Friday - Legs/Shoulders

3 x 6 Barbell Full Squats

3 x 6 Straight Leg Deadlifts

3 x 15 Single Arm Standing Calf Raises

3 x 6 Dumbbell Military Press

3 x 10 Lying BTB Raises

3 x 10 Lying Lateral Raises
#1

2 Replies Related Threads

    Big V
    Senior Member
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    RE: Is Bill Starr's 5x5 For Me Or Should I Stick With My Current Training Method? 2008/05/20 02:21:23 (permalink)
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    #2
    buzzer
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    RE: Is Bill Starr's 5x5 For Me Or Should I Stick With My Current Training Method? 2008/05/20 09:23:25 (permalink)
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    have you thought of starting of with higher reps,and lower them every wk while increasing the weight instead of changing when you feel,ie
    3x12 2wks
    increase weight
    3x10 2wks
    increase weight
    3x8 2wks
    increase weight
    4x5 2wks
    that way you get the benefits of different rep ranges,and the load/weight increases.
    you could start higher and finish lower if you want thats just an example.

    also i am not keen on one bodypart a wk routines not enough protein synthesis occuring IMO,either do a fullbody workout or a 2 bodypart a wk split.

    for the fullbody you could do an A) B) C) routine if you wanted to use all the exercises above ie for chest
    mon,dips
    wed,bench
    fri,flyes
    that way you are still doing all,but getting more frequent stimulus to that muscle,and the same with all the other muscles.

    5x5 is also.
    post edited by buzzer - 2008/05/20 09:25:25
    #3
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