DC program, I see some problems

[MrRTTB]

So I need to do something different, like the DC program. I once tried this rest paused reps for 3 weeks and I really liked it.

From the first things that were posted I saw the program suggested something like 2-1-2. But I guess one would need more rest between the days.

As I would like to prioritate my arms I just thought maybe my biceps took too much whan they are done first(indirect) with the back width on mon, then on bicepsday on wedn, then same thing again with backwidth on fri. Just a thought.

so on the rp I should shoot for something like 8reps - 15breaths - 3-5reps - 15 breaths - 1-2reps : strech ??

mon

benchflat or incline 15rp
shoulderpress behind neck or infront 15rp
sculls 15rp
chins or pulldowns 15rp
deads 1 x 20??

wed
Bicepscurl either BB or DB 15rp
hammers 15rp
calfs 15rp
SLDL 15rp
Squats or legpress 1x20??

fri same as mon, but change every movement

 

[Ish]

http://boards.elitefitness.com/forum/showthread.php?threadid=206105

 

[overhead]

I believe 15 is the goal for most excercises, when I hit 15 time to add more weight. The goal is to add more weight or more reps each time you repeat an exercise. I followed the split he laid out and for the first couple of months, but I have now changed some things around it to fit my goals, so it is really no longer a "DC" program. If I were you I would follow it how he has it laid out for a while and see how it feels. As far as squats and leg presses go, should be warm up, than a set of 4-8, than a hell set of 20 reps at a lower weight.

 

[FatRat]

You should really read that sticky, its all there, but it seems like you are missing things.

Your concern about your biceps overtraining has some grounds, but if I where you I would give it a go before you try to make any changes. Try and minimise there involvement on back day by concentrating on squeezing the back and using the arms like hooks.


I know that you where only giving an example with the rep scheme, and that is probably just about how it will look. Don’t get too hung up on this tho, don’t stop just because you reach those reps. The way I did things and the way I remember DC outlining it was to shoot for 11 - 15 total reps, and if you make it into that zone, increase the weight. Whether you are nearer to 11 or 15 will help you decide how much weight to add, but as a general rule, I would always err on the side of caution.

You exercise selection looks good for the first and second day, but you should pick three for each body part and rotate so that you do each exercise once every two weeks.