8 weeks dc, gained ~20lbs, what now?

[skinnyfromtoptobottom]

Hi.
I just did 8 weeks dc training and gained about 20lbs. what am i supposed to do now? should i do some endurance training now to get definition and separation? on my arms, there is absolutely no separation. my delts, tri and bi look like a big single muscle. i would love to have that nice separation between my delts/tri/bi.
how can i get this separation and definition in general?
i know i have to train for endurance, so i'll have to do like 12-15 or 15-20 rep sets, right? but how many sets per body part and how often should i train a body part each week? and are there special exercises that are especially good for separation and definition?

 

[Numani]

whats your goals?

if its to just bring out some definition and seperation, I would continue with the same strength program and adjust your diet.you do not need to train for endurance to reduce bodyfat.

Reduce your calorie intake marginally and monitor to see what happens. maintain protein intake at current levels and adjust carb and fat intake.

there are no exercises that are definition exercises. cuts come from a sensible diet strategy and time.

good luck.

 

[FatRat]

I would agree that diet is the main thing to use to bring out definition. If DC has worked, and you feel it’s continuing to work, then keep it up.

Personally, after being on DC for 10 weeks, I’m changing to 5x5 for a change of pace. It’s a different way of training, but still focuses on constant progression, which is my main concern at the moment

 

[Toozee]

whats your goals?

if its to just bring out some definition and seperation, I would continue with the same strength program and adjust your diet.you do not need to train for endurance to reduce bodyfat.

Reduce your calorie intake marginally and monitor to see what happens. maintain protein intake at current levels and adjust carb and fat intake.

there are no exercises that are definition exercises. cuts come from a sensible diet strategy and time.

Agreed. Diet makes a world of difference. That's going to be the key to your definition.

 

[guldukat]

Hi.
I just did 8 weeks dc training and gained about 20lbs. what am i supposed to do now? should i do some endurance training now to get definition and separation?

Whaaaaat?!?!

Endurance training for definition?

Put down that copy of Muscle and Fiction for a second. There is no way to "train for definition," okay?

If you want to be more cut, you've gotta be leaner.

on my arms, there is absolutely no separation. my delts, tri and bi look like a big single muscle. i would love to have that nice separation between my delts/tri/bi.
how can i get this separation and definition in general?
i know i have to train for endurance, so i'll have to do like 12-15 or 15-20 rep sets, right?

Absolutely NOT.

If you're following DC correctly, you're already doing a minimum of 12 total reps per set, and more like 15-20 total reps/set.

Plus, many of those reps are HEAVY. They'd consume more energy than your run of the mill straight set of 12-20 reps.

So, ask yourself: why don't you have more definition? What you're doing is superior for that because it requires far more kcal. consumption.

The answer: diet, not the weights, yield definition.

but how many sets per body part and how often should i train a body part each week? and are there special exercises that are especially good for separation and definition?

Absolutely NOT.

The same exercises that build muscle are the ones you should stick with when you're trying to get cut.

If I were you, I'd probably cruise for a couple of weeks (train lighter), then hit DC again for another 6-8 weeks. Follow his recommendations on leaning out. You'll get stronger and lean at the same time, something no high rep pumper's routine would help with.

 

[jerkbox]

what were his recommendations for leaning out?


his articles were damn hard to find....

 

[blinddeafmute]

Im not 100% sure, but I think you just back the weight off a bit, maybe cut out the rest pauses and static holds or something, and work on machines so that you dont get injured. Something like that. Im not sure about the diet though.

 

[gettinlarger]

Stay on the program, cut the cals. Add some cardio.

 

[Vageta]

If you actually read what DC recommends he says NOT to cut calories. He recommends eating the same way year round but relying on cardio and strict adherence to his eating methods for cutting. He has some rules about when to eat fat and carbs and while bulking up you can get a bit lax on them, however when cutting he wants you to follow the rules strictly.

1. Cut off carbs at a predetermined time based on your metabolism and how you deal with carbs. For ectos you could eat them up to about 6pm or so. For endos you can cut them off anywhere from noonish to early afternoon. Most of us will be somewhere in between. Choose a time based on what you think your body needs and adjust from there based on results. If you workout at night then you still need to get carbs in the post workout meal, but if cutting then don't add carbs to the meal <i>after</i> post workout. You should also still cut carbs out at the predetermined time on workout day. So if you workout at 7pm, still cut the carbs off at 3pm or whatever, and then get them again only at post workout.

2. Cardio first thing in the morning before eating on all but leg days. He recommends long duration(45mins to 1 hour if you can manage), low intensity exercise like walking on a treadmill with a slight incline at a brisk pace. He doesn't recommend HIIT though I'm sure you could get away with it if you want. If you're as big as him you could see why he doesn't want to sprint.

3. Cutoff fats at a specific time, which could be later than carbs. I usually like to have fats in the meal after my last carb meal, and then have only protein from then on.

If bulking then you can let these rules slide a little depending on how your gaining.

 

[skinnyfromtoptobottom]

i just can't believe that i have no definition because i'm "fat". i just can't be fat. before i started to work out, i had 3% bf; i burn fat like nobody else. i know at least that i don't have so much fat, that my arms look so undefined. they can't be fat!
before i started dc training i was at ~145lbs, now i'm at ~165lbs. don't tell me a 165lbs guy is supposed to be fat.