Originally Posted by conceptionist
You have a bigger pool of exercises? I think I already do a lot of lifts. I mean, todays workout took 2.5 hours.
Sure, I don't have big variety and I keep my selection very basic, but that has only been for the better for me.
How is your routine structured now?
I came from a routine where I had 4 days a week, each of them devoted to one of the big three + accessory work to drive that lift of the day up.
I was progressing fine on that template, but I wanted to change to full body to get higher frequency and volume with the compounds to really get my technique dialed in and possibly make faster gains.
When I did the change to ICF 5x5, I initially had to drop my worksets by quite a bit since I would be doing higher volume and more taxing lifts in the same session. Now, about a month later, my lifts are over where they were before with more reps within each set and higher total volume for each lift.
For instance, my 5x5 squat has gone up 45 pounds since Xmas (220-265). 1x5 DL has increased as much. Bench and OHP are progressing slower but I've also change some form and technique issues and deloaded on those. They're moving up now though. All smaller lifts (like rows, cgbp, chinups, gms, sldl, etc) are also progressing every session.
There's certainly no reason for you to change your program if it works. Keep in mind that I train for powerlifting now and pretty much only strive to drive up the big three. I was also very interested in higher frequency methods and had read a lot about it when I did the change. That said, I personally don't see any reason to do many different lifts that achieve the exact same purpose (like bent over rows followed by T-bar rows). I would stick with one lift for a certain purpose and get really good at that instead. Strength is very specific and is a skill. Its not just about having stronger muscles. Generally, you will be good at what you train. If 75% of your volume is done by accessory work, then 75% of your training effect will come from those lifts. May be good for BBing, but not very time efficient for PLing imo. I also believe anyone would get a better training effect if they just stuck with the big lifts and adapted to doing more work with them.