DC program good for ARMS? or will it be overtraining.?? My prog..

[MrRTTB]

As the program says something like biceps with legs on mon, then wedn chest, back, tri and shoulders I imagine the biceps would take a lot of beating since they will be stressed both during the back wokrout and the bicepswokrout..
Anyone felt that was a problem and changed it, if so how?

I thought I would start something like this next week. As I am on cycle I will add one more exc.

Note, I will change everything from each session, mon will be decline bench to start with, fri flat to start with and then maybe flyes and so on...

Mon:

Decline Bench 3 warmups, then 8-6-3(something like that, and 15 deep breats in between)

Flat Bench 2 worksets, 10-10

Shoulderpress in machine or behind neck or OH press standing or 2 warmups, then 8-6-3(as above)

something for the front delt 10-10

Dips or narrow bench or sculls, 8-6-3(as above)

Tricepspressdowns 10-10

Tue OFF

Wedn

Deadlifts 3 warmups, then 3 workset, 10-8-6(about 1 minute in between)
BB rows(8-6-3 as above)

Legpress 3 warmups, then 3 set 20each
Legkick 10-10

Legcurl 8-6-3(as above - 15 breaths that is..)

Trapz 4 sets, 12-10-8-6

Bicepscurl Db seated or standing or BB curls
8-6-3

Hammercurls 8-6-3

also something for back and sides of dealst, probably high reps as they seem too work very nice for me

Tue: off

Fri same as mn but every movement different

Sat Off
Sun as wedn
Any ideas?

 

[Debaser]

There's no way you can get 6 reps on the second rest pause, and very unlikely that you'll get 3 on the last one.

What you're doing isn't DC training...are you intending it to be? If so, a lot needs to be changed.

 

[guldukat]

As the program says something like biceps with legs on mon, then wedn chest, back, tri and shoulders I imagine the biceps would take a lot of beating since they will be stressed both during the back wokrout and the bicepswokrout..
Anyone felt that was a problem and changed it, if so how?

Occassionally I'll just train biceps lighter. But it hasn't been a big problem for me. Of course, I usually don't do lots of hammer curls and the like for forearms, either.

I thought I would start something like this next week. As I am on cycle I will add one more exc.

No, do NOT do that. That's a bad idea. More work =! more gains. As it is, you'll just barely avoid overtraining, probably even with juice.

Note, I will change everything from each session, mon will be decline bench to start with, fri flat to start with and then maybe flyes and so on...

Mon:

Decline Bench 3 warmups, then 8-6-3(something like that, and 15 deep breats in between)

Flat Bench 2 worksets, 10-10

Whoa...2 work sets?

So now, instead of doing 1 long set with rest-pauses, you're doing two exercises and THREE sets to failure?

Unless you have the recovery of a Ronnie Coleman AND are taking massive quantities of drugs, forget that. Believe me, one set and some rest-pausing is MORE than enough.

Shoulderpress in machine or behind neck or OH press standing or 2 warmups, then 8-6-3(as above)

something for the front delt 10-10

Dips or narrow bench or sculls, 8-6-3(as above)

Tricepspressdowns 10-10

One work set only. The only exception is quads, where you'd do one very heavy set of 4-8 and then a death set of ~20 IF you wanted do. I myself often do only one set of 10-12.

You are actually increasing the work by 300%. You can only do that if you take much more time off.

Tue OFF

Wedn

Deadlifts 3 warmups, then 3 workset, 10-8-6(about 1 minute in between)
BB rows(8-6-3 as above)

THREE worksets?

That isn't at all like Doggcrapp's recommendations. You're now doing SIX worksets for back instead of 2. Why are you multiplying everything by three? If you'd give the program a geniune shot you'd see that's totally unnecessary.

You'd also see that after about 2-3 weeks, it'd be counterproductive. DC training is tough on the body as is; you HAVE to take breaks after 4-8 weeks of hard training. If you triple the workload you can bet that after a week or two you'll be wiped.

Legpress 3 warmups, then 3 set 20each

Wait a minute. You're doing this AFTER back?

Leg presses, deadlifts, and barbell rows all in the same workout, ALL worked hard, spell overtraining.

Legkick 10-10

Legcurl 8-6-3(as above - 15 breaths that is..)

Trapz 4 sets, 12-10-8-6

Bicepscurl Db seated or standing or BB curls
8-6-3

Hammercurls 8-6-3

also something for back and sides of dealst, probably high reps as they seem too work very nice for me

Tue: off

Fri same as mn but every movement different

Sat Off
Sun as wedn
Any ideas?

If you want to do this just as your "own" program that's fine, but trying to mix it with DC (rest-pauses, training each three times every two weeks)...no. I wouldn't. DC has extensive experience with guys on AND off. I bet he would pretty much flip if you said his name and talked about this workout in the same breath.

If you want to procede with this, don't train everything as often as DC protocol dictates. Or better yet, just run with what he recommends...

...I mean, you were partly concerned that his ideas would result in overtraining, right? Why would you want to put MORE work on top of that, then? Would that not make things far worse? (Yes.)

I don't mean to be harsh but I think you need to take a much harder look at your reasoning there.

 

[blinddeafmute]

I followed DC for about 2 months and it worked very well for me. There were things that I didnt like, but it was all mental. The program works, but you (as mentioned) arent doint it right.

Read the sticky, every post, word for word. There is a post by louden swain and DC responded to it personally critiquing his routine. That is how I formulated mine. Also debasers post about the stretching, diet, and everything else is all in there. You DO have to read the whole thing though. There is a LOT to it.

I, like you didnt care too much for working bi's on leg day. I prefer the 3-day split myself, push/pull/legs. Now I am trying my own adaptation of DC doing monday=push tues=pull wed rest, thurs legs, fri push, etc, etc... I also didnt like the slow negs or static holds. I felt they wore me out too fast without adding anything, so I dropped them. Still 1 workset for each part.

This is just me trying to find what works for me though. DC WORKED! I wont say it didnt. The only thing I wanted to change was my mindset, which was better with a 3 day split. I got more pumped doing it that way, which made my workouts more intense. That is the only reason.

 

[FatRat]

Dc works great, yes, it is a little tough on the bis, but he stretching help them to recover. Also, dont forget the cruise week to stop you burning out

Talking of which.... Listen to the others here, that is far too much volume, it will kill you! Those rest pause sets are killers, and you will not be able to recover in time doing that much.

 

[DOGGCRAPP]

Guld:C has extensive experience with guys on AND off. I bet he would pretty much flip if you said his name and talked about this workout in the same breath.

Doggcrapp::thank you Guld I was just preparing to do a triple Lux axle twist flip off the back porch after Mrttb's post and you saved me and IM here to live another day.

 

[MrRTTB]

guldukat: Please write down how you would do when on a cycle and bumping cals with +1000 - +1500( an extra 150g protein per day + more fat and carbs).

Mon. When I wrote 3 workset, I ofcourse ment 1set of 8-6-3 and I know I will probably never be able to do 6 reps for the second set, I maybe 4-5 or so. I would appreciate it if you could post a better one for me. Just affraid I would pverdo the biceps and triceps as I am prioritating them right now.