Question on WorkOut (Body Parts Hit Twice Week) 5x5. Need direction

[rap87]

So, far my goal is bulking. I currently have been doing Chest/Shoulder/Tri, Back/Bi, Legs, Rest, Repeat. So thats working the muscle groups twice week. For my own scheme I was doing 5x5 ramping up to the maximum set on the 1st workouts of the week, and then on the 2nd workouts of the week doing 12 10 8s at 50%-80% of my 5RMs. My idea was training fast twitch fibers in the beginning of the week and slow twitch in the latter part of the week. In the beginning of the next week I would increase the weights 2.5% as per Bill Starrs program. However, in reading alot of these Mass Programs it seems that they only want you working out basically 3 times a week and not 6...My question would be just how feasible is my workout and are there any like it, or do most people truly only hit the muscle groups once per 7 days, whether its for mass, volume, or a mix...? I just got into a new gym and got my 5RMs, so I'm not to far into my own program, just want to see if its feasible. So Far My Bench is I'll say 5RM 165, Squat 5RM 185, Deadlift 5RM 185.

Chest/Shoulder/Tri
Bench Press 5 Sets
DB Pec Flys 3 Sets
Military Press 5 Sets
Internal Rotation 3 Sets
SkullCrushers 3 Sets

Back/Bi
Deadlift 5 Sets
Barbell Row 3 Sets
Lat Pull Down 3 Sets
DB Curl 3 Sets
BB Curl 3 Sets

Legs
Leg Extensions 3 Sets
Squats 5 Sets
Leg Curls 3 Sets
Calf Raises 3 Sets

[Chris_26]

You've got a pretty similar setup to what Layne Norton is doing, and it looks solid to me. Warbird00 has a big workout log that he built from Layne's program with the same concept. I think the whole power+hypertrophy in the same week is a great concept and I'm looking forward to trying it out myself when I'm done with my current routine (Tri-phase).

The main difference between your routine and Layne's (besides the individual excercises) is that he does 2 days of power, one off, then 3 days hypertrophy. Good luck.

[rap87]

Now when one plateaus on this, do you then cycle through volume, then possibly strength, then back to a mix or? I guess this is going to be my first adventure into seeing what my body reacts too and understanding what and how to cycle routines. I've done alot of reading on bodybuilding.com, forums, and talking to my uncle who competed in bodybuilding. For those with the time is 3 days on 1 day off typically good in all programs regardless of intent, or do you eventually have to back off how much your in the gym? Also, other than not being able to add weight onto the lifts, how do you know when you've overtrained?

[Chris_26]

Originally Posted by rap87

Now when one plateaus on this, do you then cycle through volume, then possibly strength, then back to a mix or? I guess this is going to be my first adventure into seeing what my body reacts too and understanding what and how to cycle routines. I've done alot of reading on bodybuilding.com, forums, and talking to my uncle who competed in bodybuilding. For those with the time is 3 days on 1 day off typically good in all programs regardless of intent, or do you eventually have to back off how much your in the gym? Also, other than not being able to add weight onto the lifts, how do you know when you've overtrained?

Here's a great, easy-to-read article on overtraining.

http://forum.bodybuilding.com/showthread.php?t=1715261

As far as cycling routines, most people would agree that there are plenty of great routines, but none of them work forever. As long as your making gains stick with it. When the gains are'nt there anymore its probably time to try something new.

Edit: Here's Warbird00's thread: http://forum.bodybuilding.com/showthread.php?t=2983921 (Layne Norton's routine)

[rap87]

Thanks for your input/comments, much appreciated. Does anyone else have any input? Thanks again.