DC training

[ZGzaZ]

well, I did my first day of DC last night.. and i must say, it was intense...my upper body is very fatigued today, a good bit sore too in some areas. today ive got the other half, and was wondering about the squats, i know im suppose to do a set of 8 AND a set of 20 for squats, does the 6 second negative rule still apply for squats?! cuz thats going to be murder if it does!

 

[bignate73]

no, not that i know of. i dont think DC wants people doing slow negatives on leg pressing motions, or deadlifting motions.

 

[louden_swain]

no, not that i know of. i dont think DC wants people doing slow negatives on leg pressing motions, or deadlifting motions.

exactly.

 

[ZGzaZ]

good! but everything else has a 6 second negative excluding calves too, correct??

 

[louden_swain]

good! but everything else has a 6 second negative excluding calves too, correct??

On calves you are supposed to lower into the bottom position using an 8 count. . . then you hold in the bottom position for 5 seconds, then return to top.

Everything you need to know is in the DC sticky. You must read everything.

 

[guldukat]

On calves you are supposed to lower into the bottom position using an 8 count. . . then you hold in the bottom position for 5 seconds, then return to top.

Everything you need to know is in the DC sticky. You must read everything.

Amen to that.

Louden, your back is looking like a young Dorian Yates'. What are you barbell rowing these days?

 

[ZGzaZ]

i got another DC question, is it possible to do only 2 exercises per part and still up the weight every week, instead of picking 3...

ex:

mon:
chest - inclines barbell
shoulders - seated front militaries
triceps - close grips
back width - pulldowns
back thickness - bent over rows

tues:
biceps - preachers
forearms - wrist curls
quads - squats
hams - stiff legged deads
calves - raises

wed: rest

thurs:
chest - inclines dumbells
shoulders - push presses
triceps - skullcrushers
back width - weighted pullups
back thickness - deads

fri:
biceps - barbell curls
forearms - behind back barbell wrist curls
quads - leg presses
hams - reverse curls
calves - seated toe raises

basically just the 2 exercises per part, then repeat the same schedule the next week...or MUST i do the three?? I just find it hard to go with so much time between deads, and squats..i love to do them too much.

 

[Legion Kreinak2]

I made progress doing the same exercises every workout... two will be fine.