Starting DC training tomorrow

[Winchester]

http://www.ironaddicts.com/forums/showthread.php?t=2875



k, someone answer my other Q.

 

[Winchester]

bump a lump

 

[Winchester]

triple bump...getting smaller as we speak

 

[Winchester]

www.bump.edu

 

[Eze]

While we're on the topic I had a question about progressing. Do you guys try to up the reps each cycle or microload with weight say, every 2nd rotation and try to stay in the same rep range?

That workout looks similar to mine Daan. I would throw in rack chins in there somewhere for back width. I just started doing these after seeing a post on how to do them and they're damn good. Feels like someone stuff a knife in your lats the next day.

Here is what I do...
If the rep range is 11-15, for example. As soon as I get about 13 or 14 reps with a weight, I add more weight. Not 2.5lbs. I will add maybe a 5 or 10 to each side (depending on the exercise, I may add the bigger weights ie. squats, deads). Sure I might fall short of the rep range getting only 10, but I guarantee next workout I'll be in there.

IMO you are better off going with higher weight increases. Some people pussy foot around too much adding 2.5lbs here and there.

The key is to push yourself, but know your limits.

 

[Winchester]

gracias, I'll go with adding weight then.

 

[daan69]

alright.... im going into my third week, and the workouts are going well. shorter.... but intense...

i will be going on a test/deca cycle probably around thanksgiving.... is it ok for me to switch the routine to EOD instead of Mon/Wed/Fri??? or should i leave it where it is, and just tweak it slightly???

 

[daan69]

during the first week of my cycle, i will find my 1 rep max for squat, deadlift, and bench and record them to see how much strength i gain from this workout by the end of the cycle....

 

[pullinbig]

stay the same. juice just means youll progress faster not necessarrily that you can do more volume.

 

[sodium]

three a day works for many people I would stick with it. four days tends to overtrain me even while on,

 

[In-Human]

MY ANSWERS IN CAPS BELOW:

I just have a few questions about the routine...

1.while the rest-pausing, should i continue to hold the weight, or should i set it down?

RE RACK THE WEIGHT ON THE WORKING SET AND TAKE IN 5-15 VERY DEEP BREATHS BETWEEN RP SETS

2.How many times should i rest pause then lift, in one set?... 3? 4?... i.e. if i bench press 275 for 8-10, then rp, then 4, then rp then 2, then rp then 2 again? (from what i understand each should be to your max)

A RP WORKING SET DEPENDING ON THE EXERCISE FOR SAY 11-15RP WOULD LOOK SOMETHING LIKE 7X3X2RP

3.how long does a typical dc style workout take you? with extreme stretching?

TRAINING ALONE IS 60-90 MINUTES WITH A PARTNER CAN TAKE UP TO 2.5 HOURS, NO RUSH HERE, KEEP YOUR FORM PERFECT AND THE WEIGHTS PROGRESSING IS WHAT MATTERS...

thanks in advance

 

[In-Human]

CAPS BELOW:

LIFT 3 TIMES PER WEEK AND DEPENDING ON BF% CARDIO ON OFF DAYS

A1
chest- Incline bench - rest-pause
shoulders- shoulder press - rest-pause
triceps- Cable Triceps - straight set

RGBP, CGBP OR SKULLS

back thickness- Dead lift - straight set

RP 15-20

back width- Wide grip pullups - reset-pause

DEPENDING ON THE EXERCISE DEADS, RACKS, 2 SETS OF 8 THEN A 4 REP SET, T-BARS AND BB ROWS OR SMYTHE ROWS STRAIGHT SET OF 12 REPS

B1
bicep- straight bar curl - rp
forearm- hammer curl - rp

FOREARMS ALWAYS STRAIGHT SET OF 12 REPS

calves- Seated calf raise - ss
quads- Hack squats - ss

HEAVY SET OF 10-12 THEN A LIGHTER 20 REP SET

hamstrings- Straight-leg DL -rp

15-20 RP

A2
Hammer strength chest - rp
Dumbell shoulder press - rp
Closegrip bench - ss

RP 11-15

Bent row - rp

STRAIGHT SET 12 REPS, DO THESE AFTER BACK WIDTH

Hammer strength facepulls - rp

B2
Incline dumbell curl - rp
Reverse grip curl - ss
Standing calf raise (smith machine) - ss
Squats - rp

HEAVY SET OF 8 THEN HEAVIER SET OF 4 OR EITHER ONE OF THE PREVIOUS SET WITH A 20 REP LIGHTER SET ON THE SMYTHE

Leg curl - rp

A3
Incline DB press - rp
lateral raises - rp
Skull crushers - ss

RP 15-20

Cable row (or supported row) -rp
Hammer strength pulldowns - rp

BOTH OF THESE ARE BACK WIDTH, NEED A THICKNESS EXERCISE HERE

B3
Preacher curl - rp
wrist curl - ss
calf ext on leg press - ss
Leg press - rp

HEAVY SET OF 10-12 THEN A LIGHTER SET OF 20...

Leg curl - rp

is there anything there you would change?

 

[In-Human]

1) depends on the lift. but racking it is fine.take about 10-15 seconds and continue

2) r/p is three attempts normally. typical can be 8, 3, 2

3) 45 minutes to 1 1/2 hours depending on breaks and how crowded the gym is.

anyway this is my experince with doggies routine. im no expert but i tried it for a few months jes to see.

I agree and by the way, cute shirt honey...

 

[In-Human]

While we're on the topic I had a question about progressing. Do you guys try to up the reps each cycle or microload with weight say, every 2nd rotation and try to stay in the same rep range?

I like to keep my trainees progressing with weight, so if you stay more on the low end of the rep range and you can at least add 5-10 lbs per side every rotation this will be a huge increase at the end of the year...

 

[In-Human]

alright.... im going into my third week, and the workouts are going well. shorter.... but intense...

i will be going on a test/deca cycle probably around thanksgiving.... is it ok for me to switch the routine to EOD instead of Mon/Wed/Fri??? or should i leave it where it is, and just tweak it slightly???

See this is where most guys go wrong, they think if they go "on" then they will be able to lift more often, this program is for intense but brief workouts, and just think, if you are more intense, you will lift more weight and progress that much faster the way the program is laid out, plus your blasting periods will become shorter as you lift more and more weight...

 

[In-Human]

stay the same. juice just means youll progress faster not necessarrily that you can do more volume.

I love this guy, did I tell you nice shirt...

 

[In-Human]

three a day works for many people I would stick with it. four days tends to overtrain me even while on,

90% of the trainees do the 2 way split, lifting three times per week, if you think you can train more then you are not intense enough on this program...

 

[pullinbig]

well lookee what the dogs drug up.

are you hitting on me? =0l

wazzup!!!!!!!!!!!!!!!!! big man? where you been hiding?