DC - starting tomorrow

[MrRTTB]

I'm "on" and wouldl like to workout in the gym 4 times per week. My program starting tomorrow looks like this:

Mon:
(rp = rest paused, 30 seconds between each set..3 sets 8 reps first one, then 6 reps, then 3 reps )
Deads 1 x 15-20
Squat 1 x 15-20
Chins RP 17
Leg press RP 17
Bicepc curl RP 17
Hammercurl 1 x 10


Tuesday:

Flat Benchpress RP 17
Military press RP 17
Scullcruchers or Dips RP 17
calfs RP 17
ABS
Traps RP 17

Wedn: OFF

Thu: Same as mon but stiffed legged deads, and no leg press.

Fri: As Tuesday but incline bench, Military press behind neck, Dips or Sculls, Calfs

I will change movements each time. Eat big(increasing cals another +500).

What do you think?

 

[louden_swain]

You have the right idea, but it is not exactly how DC would want to to perform the exercises.

1. You are not following a M W F or a T TH SAT routine. You MUST have a day off between each training day!!!

2. You have no indication on using static holds or negatives.

3. What about the extreme stretches??

This is how a routine is supposed to work:

Upper

1. Chest
2. Delts
3. Triceps
***Extreme Stretches for Chest, Delts, and Triceps***
4. Back Width
5. Back Thickness

Lower

1. Biceps
2. Forearms
***Extreme Stretching for Biceps and Forearms
3. Calves
4. Hamstrings
5. Quads
***Extreme Stretching for Hams and Quads***

 

[MrRTTB]

You have the right idea, but it is not exactly how DC would want to to perform the exercises.

1. You are not following a M W F or a T TH SAT routine. You MUST have a day off between each training day!!!
2. You have no indication on using static holds or negatives.

3. What about the extreme stretches??

This is how a routine is supposed to work:

Upper

1. Chest
2. Delts
3. Triceps
***Extreme Stretches for Chest, Delts, and Triceps***
4. Back Width
5. Back Thickness

Lower

1. Biceps
2. Forearms
***Extreme Stretching for Biceps and Forearms
3. Calves
4. Hamstrings
5. Quads
***Extreme Stretching for Hams and Quads***

From what I read the original method was 2-1-2-2, train 2, rest one, train 2 rest 2. I know it maybe wouldn't work for someone off gear, but I'm on.


I didn't write down it exact but the program includes the streching, andf negatives. I tried Off gear and for 4 weeks I made some very nbice improvement, but my biceps didn't like it so I changed so I worked my biceps with my back.

The high intense, low reps and low sets are supposed to make rest between workouts shorter. With my program I will be allowed to do every musclegroup 2 times per week, and nly abput one movement per muscle group. I will try it for one week and see hw it goes.

 

[louden_swain]

From what I read the original method was 2-1-2-2, train 2, rest one, train 2 rest 2. I know it maybe wouldn't work for someone off gear, but I'm on.


I didn't write down it exact but the program includes the streching, andf negatives. I tried Off gear and for 4 weeks I made some very nbice improvement, but my biceps didn't like it so I changed so I worked my biceps with my back.

The high intense, low reps and low sets are supposed to make rest between workouts shorter. With my program I will be allowed to do every musclegroup 2 times per week, and nly abput one movement per muscle group. I will try it for one week and see hw it goes.

I wouldn't quite call this a DC routine. Gear does not make you invincible and open to add training days.

 

[Debaser]

That was the original cycles for pennies thread and DC was illustrating how HE DID the program, and went on to say that he has above average genetics for recovery, plus was enhanced. Now I believe he's backing away from it because it's beginning to be too much. He stated that he was right on the line to overtraining, and only knew where he was from countless years of experience with the program. He has also stated many times to follow the MWF schedule for a while, and not even look at more frequency until you're absolutely positive you can recover faster. And even then to jump to something higher, but not quite the MT RF schedule.

A few other points:


1. That's not how he advocates doing rest-pause sets. You aren't really able to know how many you can do. What if you push out 9 the first time? Do you only go to 8 though instead? Obviously that would be detrimental. Also if you went to true failure the first time I doubt you could get 6 more after that little rest. What you need to do is get a weight that you probably will do 8-10 reps at. When you hit failure, rest (I rest 20-30 seconds) and do some more to failure (You'll probably get 2-4 or so) and then rest again, and do 1 last attempt. You'll probably get 1-2 here.

2. DC has opinions about cycling, perhaps you should look into them, if you haven't already.

3. I hope you're following his diet methods. He's pretty adamant about that, for good reason. He already would not be happy about changing some of the other things around...

 

[MrRTTB]

the numbers I wrote are not exact of course. 17rp might be RP 13 for some movements. I focus on 8 reps for the foist set, take 15 deep breahts and then go for 4-6 reps or, 15 breaths then 1-3 reps. LAst time I tried this I was off gear and gains were very nice. I developed a thicker chest in no time, a wider and more massive back and legs. I felt after doing it for 2 weeks I had to take about 4-5 days off. I thnk one can go far with the program I set up if you know how it feels like when your about to overtrain. If the diet sucks, you will need more rest.