Post by al on Sept 28, 2006 19:36:42 GMT -5
tna said:
cuts280 said:
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.
I wondered how long he's been training also. I'm not trying to be rude or anything so don't take it that way but cuts are you sure you wanna jump into this. It's hard as hell. You have to know how to train to do it right, just thinking you went to failure is not the same as going to failure.
