TxLonghorn
Co-Founder
Btw, this was taken from another board, can't remember now, just remember that doggcrapp did say it was a good general idea.
Here it is:
Here it is in a basic summary: Please read more to find out the rest.
THE BASIC SETUP(You need to pick 3 exercises for each body part listed):
Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back Width
Back Thickness
Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads
Day three would be Friday and would be the same as day one but with different exercises:
Chest
Shoulders
Triceps
Back Width
Back Thickness
(Saturday + Sunday off)
Day four would be the following Monday and would be the same as day two but with different exercises:
Biceps
Forearms
Calves
Hamstrings
Quads
and so on Wenesday, Friday, Monday, Wenesday etc.
You’re hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set.
That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again).
For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.
You're going to be doing one of these exercises for each group each day, and ONLY ONE WORK SET. Then the next time you do day 1, you would do only one work set of each of the other exercises, here is an example:
Monday(Workout 1):
CHEST: Smith Incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: Front Smith Press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: Reverse Grip Bench Press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: Rear Pulldowns to Back of Head 300 x 18 RP (20 second static at end)
BACK THICKNESS: Floor Deadlifts straight set of 8-20 reps (then stretches for back)
Wednesday(Workout 2 ):
BICEPS: Preacher Bench Barbell Curl RP for 14 reps and 30 second static
FOREARMS: Hammer Curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up)
- Only start using rest pause techniques and static holds and such ONLY after you've determined you can recouperate from straight sets with this frequency.
- Use a controlled but explosive positive, and A 6-8 SECOND NEGATIVE (on all practical exercises)
- Use extreme stretching. I will explain this further in a bit
How to preform "Extreme Stretching"
Chest:
Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder
Triceps:
Seated on a flat bench-my back up against the barbell---75lb dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell down with the back of my head
Shoulders:
This one is tough to describe--put barbell in squat rack shoulder
height--face away from it and reach back and grab it palms up (hands on
bottom of bar)---walk yourself outward until you are on your heels and the
stretch gets painful--then roll your shoulders downward and hold for 60
seconds
Biceps:
Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung
Back:
Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it
Hamstrings:
Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds
Quads:
Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to
Calves:
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God.
If you doubt the extra muscle growth possible with stretching I urge you to research hyperplasia (and the bird wing stretching protocols) where time X stretch X weight induced incredible hyperplasia. Our stretching is done under much lower time periods but fascial stretching and the possibility of induced hyperplasia cant be ignored. I’ve had too many people write me or tell me in person that the "extreme stretching" has dramatically changed their physique to ever doubt its virtues.
Summary:
Training: (as many warmup sets as you need to be warmed up) and then just one or two balls to the wall hardcore sets per bodypart with progressively heavier and heavier weights and a key exercise used (and rest pausing)
***
Maybe doggcrapp can come here and answer any questions we may have on this. I know he is busy and personally trains several people, so his time is definitely limited.
I think many here though would welcome his input...the results can't be denied. And any of you out there who have or are doing DC training now, feel free to add anything you feel is pertinent.
Here it is:
Here it is in a basic summary: Please read more to find out the rest.
THE BASIC SETUP(You need to pick 3 exercises for each body part listed):
Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back Width
Back Thickness
Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads
Day three would be Friday and would be the same as day one but with different exercises:
Chest
Shoulders
Triceps
Back Width
Back Thickness
(Saturday + Sunday off)
Day four would be the following Monday and would be the same as day two but with different exercises:
Biceps
Forearms
Calves
Hamstrings
Quads
and so on Wenesday, Friday, Monday, Wenesday etc.
You’re hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set.
That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again).
For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.
You're going to be doing one of these exercises for each group each day, and ONLY ONE WORK SET. Then the next time you do day 1, you would do only one work set of each of the other exercises, here is an example:
Monday(Workout 1):
CHEST: Smith Incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: Front Smith Press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: Reverse Grip Bench Press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: Rear Pulldowns to Back of Head 300 x 18 RP (20 second static at end)
BACK THICKNESS: Floor Deadlifts straight set of 8-20 reps (then stretches for back)
Wednesday(Workout 2 ):
BICEPS: Preacher Bench Barbell Curl RP for 14 reps and 30 second static
FOREARMS: Hammer Curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up)
- Only start using rest pause techniques and static holds and such ONLY after you've determined you can recouperate from straight sets with this frequency.
- Use a controlled but explosive positive, and A 6-8 SECOND NEGATIVE (on all practical exercises)
- Use extreme stretching. I will explain this further in a bit
How to preform "Extreme Stretching"
Chest:
Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder
Triceps:
Seated on a flat bench-my back up against the barbell---75lb dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell down with the back of my head
Shoulders:
This one is tough to describe--put barbell in squat rack shoulder
height--face away from it and reach back and grab it palms up (hands on
bottom of bar)---walk yourself outward until you are on your heels and the
stretch gets painful--then roll your shoulders downward and hold for 60
seconds
Biceps:
Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung
Back:
Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it
Hamstrings:
Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds
Quads:
Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to
Calves:
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God.
If you doubt the extra muscle growth possible with stretching I urge you to research hyperplasia (and the bird wing stretching protocols) where time X stretch X weight induced incredible hyperplasia. Our stretching is done under much lower time periods but fascial stretching and the possibility of induced hyperplasia cant be ignored. I’ve had too many people write me or tell me in person that the "extreme stretching" has dramatically changed their physique to ever doubt its virtues.
Summary:
Training: (as many warmup sets as you need to be warmed up) and then just one or two balls to the wall hardcore sets per bodypart with progressively heavier and heavier weights and a key exercise used (and rest pausing)
***
Maybe doggcrapp can come here and answer any questions we may have on this. I know he is busy and personally trains several people, so his time is definitely limited.
I think many here though would welcome his input...the results can't be denied. And any of you out there who have or are doing DC training now, feel free to add anything you feel is pertinent.
