extreme stretching and doggcrap routine

[nclifter6feet6]

so for bench, you do 8 reps, then re-rack it, then same thing with 3-4 reps and then 1-2 reps?

where can i find some info on stretching?

the article i read said that you lifted 3 times per week? or does it go each bodypart twice and then on the last day 1 gets hit again so one bodypart is 3x a week and the rest are 2x?

originally you work a bodypart 3 times per week. but people couldnt get stronger from workout to workout. 2 times a week is better

 

[jeremys]

what about stretching? when does a person do it? why? what are some good stretches?

could you show me what a week would look like?

is my previous understanding of rest-pause correct?

 

[Cobin]

what about stretching? when does a person do it? why? what are some good stretches?

could you show me what a week would look like?

is my previous understanding of rest-pause correct?

Yea you got that guys version of of DC's routine, I will summarize the orignal thread for you as its 48 pages long. I only read 18 though but I got the jist of it.

Your idea on the rest pause is correct.

You choose three exercises for each body part.


He set his workout days Mon/tues wed off thur/fri

On Day1 you work

CHEST
SHOULDERS
TRICEPS
BACK WIDTH
BACK THICKNESS


Day2:

BICEPS
FOREARMS
CALVES
HAMSTRINGS
QUADS

Day3-off

DAY4:
REPEAT DAY1 AND SEQUENCE BUT WITH TOTAL DIFFERENT EXERCISES

Day5:

REPEAT DAY2 AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES


Weekend-off

Day7:

-REPEAT DAY ONE AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THAN DAY ONE AND FOUR

Day8:

REPEAT DAY TWO AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THEN DAY TWO AND FIVE

Let me know if you need any more help.

 

[Cobin]

stretching

These are the methods DC uses for stretching.

Extreme Chest Stretch - With a dumbbell in each hand, lie with your down on a flat bench with arms straight out at your side. While doing this stretch, try to keep your lungs as full of air as possible while breathing with your chest high. In the first 10 seconds of the stretch, drop your arms into the deepest stretch of the chest. Then, in the next 50 seconds, try to really push the stretch farther.

Extreme Shoulders Stretch – Place a barbell in a squat rack at shoulder height and then while facing away from it, reach behind you to grab the bottom of the barbell, palms facing up. While holding this position, slowly walk yourself outward as far as you can until you are on your heels. Once in that position, roll your shoulders downward as if attempting to point your shoulders at the ground and hold that position for 60 seconds.

Extreme Triceps Stretch – Seat yourself on a flat bench, with your back against the racked barbell. Grasp a dumbbell with your hands and put it behind your head with your elbows pointing up, as if doing an overhead dumbbell extension. For the first 10 seconds, sink the dumbbell down into a stretch. For 50 seconds after that, lean back slightly while pushing the dumbbell down with the back of your head.

Extreme Back Stretch – Find a sturdy, stationary object such as a door knob or bolted down equipment. Grab onto this object with both hands and move your feet as close to the point directly underneath this object as you can. Once your feet are in place and you have a good grip on this object, move your body down and back as far as you can while keeping your legs straight and your back round. Hold this stretch for 60 seconds.

Extreme Biceps Stretch – Place a barbell in a squat rack at shoulder height and then while facing away from it, reach behind you to grab the top of the barbell, palms facing down. Now you will want to sink to the lowest position as you can with the progression being from a squatting position to a kneeling position to finally sitting down with your feet on the ground and your knees pointing up. Once in this position, hold the stretch for up to 60 seconds.

Extreme Hamstring Stretch – In a Smith power rack, place the back of your foot on the barbell, which should be set on the highest rung possible. Using the hand on the same side as the leg that’s up, try to touch your toes. Place the other hand on top of your knee and apply pressure on the knee to try to straighten the leg. Hold this position for 60 seconds.

Extreme Quadriceps Stretch – Face a barbell at hip height in a power rack. Grab the barbell palms down, keep your feet a few inches apart and squat down, putting your knees underneath the barbell. While keeping your buttocks close to, but not on, your heels, move your pelvis and knees forward without letting your knees touch the ground. Finally, lean back as far as you can while straightening your arms. Hold this position for 60 seconds.


Note: The bicep and back stretches don't work well for me, he said you can use any stretch that works for you aslong as you hold it for a minute.

I don't know if I would overtrain with a 2on 1off 2on 2off split so I might do a 1on 1off 1on 1 off 1on split. If you want jeremys, we could do this training method together and compare notes. As it would be my first time doing it so having help and support of someone else might keep me motivated. Let me know.

 

[jeremys]

definately sounds good. im just kinda weary of injuring my back again. i just started deadlifting again with 135 lbs but perhaps i can use light weights for lower back and gradually build up the weight as i go along.

i still dont understand the 'repeat day x sequence with total diff excercises'

do you do the same bodyparts just different excercises? when do you switch back to the original excercise?

 

[Cobin]

definately sounds good. im just kinda weary of injuring my back again. i just started deadlifting again with 135 lbs but perhaps i can use light weights for lower back and gradually build up the weight as i go along.

i still dont understand the 'repeat day x sequence with total diff excercises'

do you do the same bodyparts just different excercises? when do you switch back to the original excercise?

Yea, I copy and pasted all that, basically Day one you do chest say incline barbell.

Then when you do day Day4 you work the same body parts as day1 but with different exercises. So for chest you'd do someone different say dumbell press , barbell press anything you want really.

 

[jeremys]

i wouldnt worry about overtraining if you plan on eating plenty, like me. it doesnt look very high volume, but still probably hell on the CNS

 

[Cobin]

i wouldnt worry about overtraining if you plan on eating plenty, like me. it doesnt look very high volume, but still probably hell on the CNS

Yea, he said he didn't overtrain and the people he trained didn't overtrain but most of the people online that he helped overtrained on the 4day/wk split and put them on a 3day/wk split.


It looks like a good idea and some intense training, here is one of his quotes on it.

If multiple exercises and 30 sets a bodypart where the answer then the people who did that would be growing like weeds. They are not. Steve Michalik and John Defendis (great genetics-Defendis and obscene amounts of steroids-Michalik) were doing up to 80 sets per bodypart at one time and they were still middle of the road pro bodybuilders. There is a growth response to training and it sure isnt volume activated. (So the best way i can explain this is to answer your question with a question ok--because I want you to think this out. If someone like Iron Addict goes into the gym tonite and warms up thru 3-5 warmup sets of squats--lets say 135 x 12, 225x 8, 315x 6, 405x 4 for warmups and then takes 475lbs and gets 8 deep reps and keeps going, 3 more, puffing like a locomotive now and gets 3 more, closes his eyes and says to himself "dont be a goddamn candyass" and gets 2 more, is straining/shaking so badly he has no idea who or what is around him at this point and gets 2 more, the next one is the 19th rep and he just barely gets it back up but then looks at his training partner and says "Who's your fucking daddy"--sinks down and brings it back up with bloodshot eyes and veins bulging in the neck for 20 HARDCORE reps......do you honestly think his quads are not going to grow from that or that he must do leg extensions, leg press and hack squats after that to grow?

 

[jeremys]

ok, but do you alternate excercises for bodyparts then? say day 1 its incline press then day 4 its flat DB press, then the next chest day is incline press again?

is the goal on each set to increase weight or increase reps? i dont understand...are you supposed to hit a certain number of reps or just go to failure every set?

also, that routine is from an anabolic board. do you think it would work at all for naturals?

 

[Cobin]

ok, but do you alternate excercises for bodyparts then? say day 1 its incline press then day 4 its flat DB press, then the next chest day is incline press again?

is the goal on each set to increase weight or increase reps? i dont understand...are you supposed to hit a certain number of reps or just go to failure every set?

also, that routine is from an anabolic board. do you think it would work at all for naturals?

On day 7 you use something else, Monday you used incline barbell thursday flat db bench, weekend off and then monday you can do flat bench, incline dumbells anything. He useses three exercises some people I've read only used two. You do goto failure every set, you get as much as you can for 8 reps, then rest for 15 deep breaths and then try and get another 3-4 and then another 1-3. You try and go inbetween 15-20 reps. he also mentioned something about 50 rep leg press in the orignal thread, i don't remember what he said on it excatly though.

The goal is to either set higher reps with the same weight or increase the weight at the same weight each week. If you fail you have to change the exercise to something else. he says you wont fail for along time though because you strength should take off if you hit your groove.

He said he trains alot of people natural and they gained 20lb LBM in a matter of months, he doesn't count calories or carbs only protein. He takes in 500-600grams aday and when he hits a sticking point he adds olive oil to his shakes.

Here is the orignal thread on page four, where he goes into training. Your gonna have to skip some post since it started out about a steroid cycle. http://www.animalkits.be/phpBB/viewtopic.php?mode=viewtopic&topic=253&forum=1&start=45

Let me know if you wanna do it, if not I might do it or just do someone more traditional.