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Post by RUBICON19 on Jun 29, 2006 14:53:43 GMT -5
I have the same problem Mo does........I get sore as hell. I was gonna` train everuthing twice weekly like I used to do years ago, DC training or othewise,but soreness prevented this. Guess when I start,I`ll obviously cut volume down to DC`s recommendations. Right now,I`m planning the diet from hell for the NABBA Nats....I know I can get ripped to shreds but the past few yearts I have been more conscience of not losing size. Bodyweight be damned this time around.....even if it means tuna 6 times a day,I`m gonna` be sliced and diced,then I`ll start my DC stuff. Your body adapts.... You will not get as sore as you think after a few weeks of higher frequency. Look at any athlete. They can compete many times weekly. Yes, they are sore, but not debilitatingly so as you are after doing legs once perv week.
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Post by Tim Wescott on Jun 29, 2006 15:02:17 GMT -5
I hear ya`,I just do a lot of volume,once I switch over to give DC training a shot,I`ll cut it.
Back in the early to mid 90`s and long before that I always trained everything 2 x a week and was always in better shape than I seem to be in now in the off-season.
Of course I`ve gotten older but I never try to go that route as I feel it`s a sh*tty excuse and I am still gaining good at my age.
I used to do this type of setup ,3 days heavy,followed by 3 days at lighter weights and higher reps:
M-Chest & Back T-Shoulders & Arms W-Quads & Calves Th,F,Sat-Repeat,then on Sunday I would rest.
Never did cardio and was always leaner then.
DC training will be a good change of pace for me, and I bet I`ll gain like crazy simply because I won`t be overtraining, which I know I am doing now.
Also,since it`s pre-contest,I`m definately undereating and I never sleep good no matter what I do.
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Post by Maxbuilder on Jul 7, 2006 12:36:57 GMT -5
Tim, I was wondering if you have tried this DC training and wanted to know what you think of it. Anyone else also. I just started it and it sure is different than the normal way to train. I feel like I didn't do enough exercise but am willing to give it a chance and see if it makes a differance. I completely read the DC manual and it sounds like it makes sense. I don't really have a first impression yet because I have only been doing it for a little over a week. I would love to hear some feedback from people who have tried it positive or negative.
Thanks
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Post by RUBICON19 on Jul 7, 2006 13:46:36 GMT -5
You have to wait until all the exercises come around at least twice before it kicks in. Beating the log book is key. Its enough exercise if you are training hard enough.
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Post by Maxbuilder on Jul 10, 2006 12:28:46 GMT -5
I agree it is enough exercise it is just different. I still feel it after my workouts. I am definately training hard, so we will see how it goes. So far I think I like it!
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Post by hossjob on Jul 10, 2006 19:02:40 GMT -5
My old training partner is doing DC training right now and he LOVES it. I've kicked around doing it but P/RR/S is workign so well for me right now I don't wan tto change. I've got a question, and I dont' know if InHuman posts on here anymore, but what is your recommendation for deadlifts? As far as reps/sets go? My buddy was trying the rest pause and he also tried drop sets, but I suggested that he just perform 2-3 sets at 6-8 reps then drop weight and do 1 set to complete failure.
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Post by RUBICON19 on Jul 10, 2006 19:07:25 GMT -5
Deads are supposed to be done with one set of 6-10 + a second set of say 4-6... So, one HARD and one BRUTAL.
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Post by cuts280 on Sept 27, 2006 11:38:44 GMT -5
Hi Tim, I would be really glad if you help me to address this issue.I was scanning through your forums and came across DC training.Iam really keen on giving it a honest try.I have been on intensemuscle and still go there but it will take me a while to figure out all the information there because its all scattered.In a nutshell here is what i intend to do regarding the DC training,
Training Split monday-chest, shoulders, triceps, back width, back thickness wednesday-biceps, forearms, calves, hamstrings, quads friday-repeat of mondays bodyparts monday-repeat of wenesdays bodyparts
Exercise Choice
1 Chest- Incline/flat/Decline Barbell Press
2 Delts-Standing Barbell press to the front,Dumbell Press(am supposed to avoid lateral raises alltoghether??)
3 Triceps-Dips,Close grip bench Press,Skull Crushers
4 Biceps - Barbell curls,dumbell Curls,cable curls etc
5 Forearms - hammer curls (alternated),reverse grip one arm cable curls
6 Calves-calves on a leg press,standing calf raises,seating calf raises
7 Hams - Leg curls,stiff leg deadlifts
8 QUADS-Squats,leg press
Let me get this straight - Iam supposed to use only one exercise per body part at a time right??Suppose if iam training chest on Mon and Fri am i supposed to use chest different exercises on diff days or use the same exercise till the point i plateau in strength department in that given exercise?
My bodyweight is currently 80kgs-5'9 with 13% body fat.Here is my current diet -
Meal 1 7:30am
1 10 eggwhites + 4 yolks 2 Oatmeal/piece of fruit. 3 1 Slice of whole wheat bread
Meal 2 10:30am
Protein Blend (50 gms) Potatoes
Meal 3 12:30pm
1 10 eggwhites 2 oatmeal
Workout from 2:00pm to 3:00pm
Meal 4 (post workout) 3:10pm
1 80 gms Dextrose 2 10 gms Glutamine 3 10 gms Creatine 4 50 gms whey
Meal 5 (post workout) 4:00pm
1 Chicken Breasts 2 Veggies 3 Potatoes
Meal 6 7:00pm
1 Protein blend(50gms)
Meal 7 10:00pm
1 Chicken Breasts 2 Veggies
I also supplement with 4 gms of Fish oils.Is this diet good enough according to the DC recommendations???
Please tell me if iam on the right track with my training and nutrition before starting DC training.Since you too are doing DC training(i presume) any additions and tips too would be greatly appreciated. Eagerly waiting for your reply...........Regards. Guys any help from you who are following the DC would be greatly appreciated.I just want to get started the right way.
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Post by Tim Wescott on Sept 27, 2006 12:28:22 GMT -5
Cuts,Randy (Rubicon) or Terry (TNA) should be able to help you out with these questions.
I`m sure they`ll respond when they see the post.
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Post by cuts280 on Sept 28, 2006 6:23:45 GMT -5
As far as the exercises go here is what i have decided Chest - A}Incline Barbell Press B}Decline Barbell Press Delts - A}Push Press B)Seated Military Press Triceps - A}Close Grip Bench Press B}Parallel Bar Dips Back Thickness A}DeadLifts B}Barbell Rows Back Width A}Wide Grip Chinups B}Lat Pulldowns Biceps A}Barbell Curl B}Cable Curl Forearms A} Hammer Curl B}Reverse Grip One Arm Cable Curls Quads A} Squats B}Leg Press Hamstrings A} Stiff Leg Deadlifts B} Lying Leg Curls Calves A}Seated Calf Raise B} Leg Press Calf Raise. I shall be also adding in more calories in the above diet in the form of Fishoils,Olive Oil,Peanut Butter and Protein.I guess my Carbs are pretty sufficient right? Question No 1 1 Should exercise like Side Lateral Raise be avoided completly? 2 Is my above training split right? 3 What is widowmaker and how do you include it in your leg workout(examples would be appreciated) 4 Should all the exercises be done in the Rest Pause fashion??? 5 Where can i make the necessary changes in my diet?? 6 Can the cardio be done on the non working out days?? 7 What are carb cutoffs?? 8 Also how do yiu determine if you are a beginner/intermediate/advanced in DC training?? Guys iam really planning to start this program and give it all i have got but before starting i want to understand it better just to ensure iam on the right track.Although i have been scanning intensemuscle forums for whatever info i can grab its all really scattered so it will take me a while to understand everything.Since some of you have already started this program any help from you guys to help me start of with this program would be greatly appreciated.Eagerly waiting for your reply.
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Post by Tim Wescott on Sept 28, 2006 6:47:02 GMT -5
Cuts,Rubicon (Randy) is on his honeymoon.......he`s been doing DC a while now and I`m sure he can help out when he gets back home.
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Post by cuts280 on Sept 28, 2006 7:15:35 GMT -5
I guess i will have to wait till he gets back.All your help is greatly appreciated Tim.
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al
Novice Bodybuilder
Posts: 6
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Post by al on Sept 28, 2006 7:54:43 GMT -5
As far as the exercises go here is what i have decided Chest - A}Incline Barbell Press B}Decline Barbell Press Delts - A}Push Press B)Seated Military Press Triceps - A}Close Grip Bench Press B}Parallel Bar Dips Back Thickness A}DeadLifts B}Barbell Rows Back Width A}Wide Grip Chinups B}Lat Pulldowns Biceps A}Barbell Curl B}Cable Curl Forearms A} Hammer Curl B}Reverse Grip One Arm Cable Curls Quads A} Squats B}Leg Press Hamstrings A} Stiff Leg Deadlifts B} Lying Leg Curls Calves A}Seated Calf Raise B} Leg Press Calf Raise. I shall be also adding in more calories in the above diet in the form of Fishoils,Olive Oil,Peanut Butter and Protein.I guess my Carbs are pretty sufficient right? Question No 1 1 Should exercise like Side Lateral Raise be avoided completly? 2 Is my above training split right? 3 What is widowmaker and how do you include it in your leg workout(examples would be appreciated) 4 Should all the exercises be done in the Rest Pause fashion??? 5 Where can i make the necessary changes in my diet?? 6 Can the cardio be done on the non working out days?? 7 What are carb cutoffs?? 8 Also how do yiu determine if you are a beginner/intermediate/advanced in DC training?? Guys iam really planning to start this program and give it all i have got but before starting i want to understand it better just to ensure iam on the right track.Although i have been scanning intensemuscle forums for whatever info i can grab its all really scattered so it will take me a while to understand everything.Since some of you have already started this program any help from you guys to help me start of with this program would be greatly appreciated.Eagerly waiting for your reply. I've been doing DC for awhile, I post on a couple of other boards as a-dog and as natural al. I'm not an expert by any means but I do know the program very well and I'll try to give you some help. lets address these one at a time: 1-isolation movements don't work as well as coumpound movements do in DC. You're trying to make the biggest strength gains with each movement while maintaining good form. I would bet that you'd be able to increase the weight your using on say a military press at a faster rate than you would on DB laterals. For the most part Dante doesn't really go for Iso movements, I'm not speaking for him but this is what I understand. Realistically your forms gonna go to sh*t sooner or later if your beating the logbook everytime on laterals, I'd stick with coumpound movements if I was you. 2-no. You need 3 movements. If you only use 2 your gonna top out on them alot faster and burn yourself out alot quicker. use a 3 movement rotation. 3-widowmakers are an individual thing. Basically you do one heavy set of legwork, for example I might do a set of 6 on the leg press with 900lbs. I'd get up strip it down to 400ish and blast out 20 reps. That 20 reps has to be about as brutal as you can get. So it's one set of a heavy movement followed by a 20 repper. It can be squats, leg press, hacks...whatever you want it just has to be brutal. 4-nope. Don't RP heavy leg work and back thickness work. Your form will go to sh*t and you'll end up getting hurt. Some guys don't RP forearms. Calves are not done in RP fashion..but they're a whole nother story. 5-man, this ones a hard one to answer, I'm not a diet guru...lets save this one for another time. 6-sure, why not? do cardio everyday except when you train legs, if you start to get burnt out, just do it on non work out days. 7-pick a time, say 6 o'clock and don't eat any carbs after that. Do your cardio in the morning and you'll be burning fat and not glycogen. 8-how long have you been training? If your just starting out I'd stay away from DC for awhile, you have to learn what works for you adn learn to train hard. You don't just walk into the gym adn say I'm gonna bust my ass today. Yes you might think you are but you're probably not. I thought I was killing myself back in the day but I know I only scratched the surface looking back. If your hell bent on doing it, start off with straight sets on everything, and go to failure on everything and beat your logbook on everything..do one set, not 3 but make that one set as hard as possible, once you stop progressing there then start fooling around with RP work.
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Post by cuts280 on Sept 28, 2006 11:12:13 GMT -5
Thanks a lot Al.Ok just correct me now if iam wrong.Here is the routine -
Day 1 Mon - Chest/Shoulders/triceps/Back Thickness/Back Width
Chest - 1} Incline Barbell Press (RP) Delts - 2} Military Press(RP) Triceps- 3} Close Grip Bench Press (RP) Back T -4} Deadlifts straight set(what is the suggested rep range here?? 6-10??) Back W-5} Lat Pulldowns(RP)
I hope so far iam right.......Now when you do exercises like weighted dips and chinups should you be using rest pause in these too??
Day 2 Wed - Biceps/Forearms/Calves/Hamstrings/Quads
Biceps - 1}Barbell Curl(RP) Forearms- Hammer Curl(RP) Calves- Standing Calf Raise straight sets (how many reps for calves)?? Hamstrings- Lying Leg Curl (Rest Pause or Straight Sets also how many reps??) Quads- Leg Press(Straight sets 6-10 reps) + Squats (20 reps)
Ok i have a few questions here........ 1}Should the pattern be followed this way here or can i first start with quads/hams/calves/biceps/forearms??? 2}If Iam not mistaken only one set per exercise in rest pause fashion should be done right??Secondly when doing straight sets howmany sets should be done??One or Multiple?? 3}After doing a set of 6-10 reps in a exercise like say leg press should i be immediately attempting a 20 rep squat or after a break?? 4}Should Rest Pause be completly avoided in legs (quads/hams/calves)
Day 3 Fri- Chest/Shoulders/triceps/Back Thickness/Back Width
1 Chest - Decline Barbell Press (RP) 2 Delts - Push Press(RP) 3 Triceps- Parallel Bar Dips(RP) 4 Back T - Barbell Rows(RP) 5 Back W-Chinups (what exactly are rack chins??)RP
Day 4 Mon - Biceps/Forearms/Calves/Hamstrings/Quads
1 Biceps - 1} Cable Curl 2 Forearms - 2} One Arm Reverse Cable Curl 3 Calves - 3} Seated Calf Raise 4 Hamstrings - 4} Lying Leg Curl 5 Quads - 5} Front Squats(Straight sets 6-10 reps) + Leg Press (20 reps)
Does this look good to you??What changes or additions do you suggest??
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al
Novice Bodybuilder
Posts: 6
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Post by al on Sept 28, 2006 12:38:08 GMT -5
one at a time since I'm working and have to post quickly..
Day one looks good, deads should be done with one heavy set of say 4-8 reps and follow that with one set using a slightly higher rep range say 10-12. Don't RP Deads...
I rest pause weighted dips....
I'll post more later...
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Post by cuts280 on Sept 28, 2006 13:21:44 GMT -5
Al and Tim iam really grateful for all your help.Al thanks a lot for taking some time out of your busy schedule to post here.I really appreciate it.Take your time and post.Looking forward to your next posts.
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al
Novice Bodybuilder
Posts: 6
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Post by al on Sept 28, 2006 14:44:30 GMT -5
another quick one...
calves are done different than anything else...
you should shoot for at least 12 reps, I don't go over 18 if I do the weight is too light.
start in the negative, 15 second stretch, I count to 15 nice and slow, explode up then a nice 5 count negative.
if your doing heavy weight it's brutal...I also keep track of my reps using my fingers, once I go up I pop another finger up....with all the counting you loose track of reps pretty fast...
I like movements where the legs are straight..leg press, donkeys etc.
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al
Novice Bodybuilder
Posts: 6
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Post by al on Sept 28, 2006 17:01:25 GMT -5
Thanks a lot Al.Ok just correct me now if iam wrong.Here is the routine - Day 1 Mon - Chest/Shoulders/triceps/Back Thickness/Back Width Chest - 1} Incline Barbell Press (RP) Delts - 2} Military Press(RP) Triceps- 3} Close Grip Bench Press (RP) Back T -4} Deadlifts straight set(what is the suggested rep range here?? 6-10??) Back W-5} Lat Pulldowns(RP) I hope so far iam right.......Now when you do exercises like weighted dips and chinups should you be using rest pause in these too?? Day 2 Wed - Biceps/Forearms/Calves/Hamstrings/Quads Biceps - 1}Barbell Curl(RP) Forearms- Hammer Curl(RP) Calves- Standing Calf Raise straight sets (how many reps for calves)?? Hamstrings- Lying Leg Curl (Rest Pause or Straight Sets also how many reps??) Quads- Leg Press(Straight sets 6-10 reps) + Squats (20 reps) Ok i have a few questions here........ 1}Should the pattern be followed this way here or can i first start with quads/hams/calves/biceps/forearms??? 2}If Iam not mistaken only one set per exercise in rest pause fashion should be done right??Secondly when doing straight sets howmany sets should be done??One or Multiple?? 3}After doing a set of 6-10 reps in a exercise like say leg press should i be immediately attempting a 20 rep squat or after a break?? 4}Should Rest Pause be completly avoided in legs (quads/hams/calves) Day 3 Fri- Chest/Shoulders/triceps/Back Thickness/Back Width 1 Chest - Decline Barbell Press (RP) 2 Delts - Push Press(RP) 3 Triceps- Parallel Bar Dips(RP) 4 Back T - Barbell Rows(RP) 5 Back W-Chinups (what exactly are rack chins??)RP Day 4 Mon - Biceps/Forearms/Calves/Hamstrings/Quads 1 Biceps - 1} Cable Curl 2 Forearms - 2} One Arm Reverse Cable Curl 3 Calves - 3} Seated Calf Raise 4 Hamstrings - 4} Lying Leg Curl 5 Quads - 5} Front Squats(Straight sets 6-10 reps) + Leg Press (20 reps) Does this look good to you??What changes or additions do you suggest?? do me a favor and make your posts shorter next time. It's easier for me to answer that way. I don't cace if you post 5 short ones, that's better than one long one. I think I'm up to your hamstring question. I rest pause ham movements, I've tried doing a straight set on them and I like RPing them better. quesitons: 1-keep the pattern the way it is. It works best this way. 2-1 rest pause set. If you do straight sets I'd only do one but you have to make it count, heavy, good form and I'd go for a weight that I can get at least 12 reps on. Keep beating that weight everytime or beating the reps-either way make the set count. 3-I think the rule of thumb is to give yourself about 4 -5 minutes rest. I just started working widowmakers into my programs so I'm not really an expert. 4-no, it's fine to RP hams. Quads your usually handling such heavy weight it's not practical to RP...calfs were covered in a previous post. I gotta run but the only problem I saw in your routine-I only scanned it was that you are RPing your back thickness, don't you're gonna hurt yourself.
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Post by cuts280 on Sept 28, 2006 19:17:29 GMT -5
Thanx man!!i got it.I shall avoid doing Rest Pause for back thickness.Do the rest of the things look fine to you??
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Post by TNA on Sept 28, 2006 19:27:35 GMT -5
As far as the exercises go here is what i have decided Chest - A}Incline Barbell Press B}Decline Barbell Press Delts - A}Push Press B)Seated Military Press Triceps - A}Close Grip Bench Press B}Parallel Bar Dips Back Thickness A}DeadLifts B}Barbell Rows Back Width A}Wide Grip Chinups B}Lat Pulldowns Biceps A}Barbell Curl B}Cable Curl Forearms A} Hammer Curl B}Reverse Grip One Arm Cable Curls Quads A} Squats B}Leg Press Hamstrings A} Stiff Leg Deadlifts B} Lying Leg Curls Calves A}Seated Calf Raise B} Leg Press Calf Raise. I shall be also adding in more calories in the above diet in the form of Fishoils,Olive Oil,Peanut Butter and Protein.I guess my Carbs are pretty sufficient right? Question No 1 1 Should exercise like Side Lateral Raise be avoided completly? 2 Is my above training split right? 3 What is widowmaker and how do you include it in your leg workout(examples would be appreciated) 4 Should all the exercises be done in the Rest Pause fashion??? 5 Where can i make the necessary changes in my diet?? 6 Can the cardio be done on the non working out days?? 7 What are carb cutoffs?? 8 Also how do yiu determine if you are a beginner/intermediate/advanced in DC training?? Guys iam really planning to start this program and give it all i have got but before starting i want to understand it better just to ensure iam on the right track.Although i have been scanning intensemuscle forums for whatever info i can grab its all really scattered so it will take me a while to understand everything.Since some of you have already started this program any help from you guys to help me start of with this program would be greatly appreciated.Eagerly waiting for your reply. Hey Cuts. I just got to reading your post. Here's another site that might help dc-training.blogspot.com/Al has done a great job answering your questions but I'll try to add my 2 cents. First question: How long have you been working out? You should have at least 3 years of training behind you before attempting DC. As for your diet, since DC is very demanding, you need to increase protein intake. Instead of 1 g / pound of BW, you may want ot increase to 1.5 - 2 g / pound of BW. Carbs are cut off at 6 pm (at the latest). Cardio should be done on your days off. Tues/Thurs/Sat Not all exercises are done RP. Squats and back in particular are done as straight sets. I usually do one very heavy set of squats (around 8-10 reps) and then I strip some weight (stilll keeping it heavy) and continue with 15-20 reps (that's the widowmaker). Absolutely don't do RP on back thickness. As Al said, you're going to hurt yourself.
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