Please Scroll Down to See Forums Below Dirty Workout
New member
Overtraining bro. Take a couple of weeks off and then go at it hardcore again. Same thing happened to me but I expected that around week 8
Finished with DC... Strenght going down
- Thread starter CB38AC
- Start date
Nothing is more frustrating to me than to put a huge deal of time and effort of explaining everything of my methods and then people pick and choose what they want out of it. Ive typed too many times to count that you push hard for 4-8 weeks (blasting) and then you cruise for 2-3 weeks (mostly two)--but people are too obsessed to listen to that part. So let me state it in caps loud and clear for everyone YOU CANNOT GO THE NEXT DECADE GOING IN A STRAIGHT GRAPHICAL LINE UPWARD UNTIL YOU ARE SQUATTING 6000LBS AND BENCHING 2500LBS. You push hard and then regroup--then push hard and then regroup. If you dont want to do the cruise--then pick some other program to do. If your at your all time high in muscle and bodyweight and have lost bodyfat then why the hell wont you adhere to everything i suggest?!?!?!?! I got you here so far didnt I? In 8 weeks? Take 2 weeks and do straight sets at about 80% intensity--skip a workout or two--drop one meal a day for the next 2 weeks--if your enhanced do the cruise of antiestrogens as Ive outlined many times before. Man this gets so frustrating sometimes! I dont know all of you- I cant tell you what your recovery is (that differs from person to person)--you have to help me here and be true to yourself and take the cruise when you start feeling burned out or the gains in strength drop off--THATS THE TELLTALE SIGN OF CRUISEING TIME. I have people locally that have been training this way for years and years. They know what needs to be done as far as pushing and regrouping because i drill it into their heads! What you are basically saying is you are at your all time high in gains but now want to go over to a different system because you refuse to follow my recommendations on cruising? I cannot lead everyone by the hand here---i outlined my methods--what you want to do with it and the choice of doing it properly is up to you. If you cruise for 2-3 weeks at 80% intensity and just take it easy--you wont lose hardly any muscle trust me! Then you come back blasting--getting the food intake back to par and jump up another 10-15lbs and then CRUISE AGAIN! Sorry for my frustration everyone but man i put alot of time into typing all this stuff up and it pains the hell out of me when people choose their own path to do
Thanks DC,
I've taken 4 days off, plan on making it 5-7 days totally off...
You're right, it ws mentally draining..
I'm cutting my protein down to 250 or so a day and eating how I want ect...
I thnik I'll do ne week with my old style of wroking out with straight sets then go back on another balls to the walls
I've taken 4 days off, plan on making it 5-7 days totally off...
You're right, it ws mentally draining..
I'm cutting my protein down to 250 or so a day and eating how I want ect...
I thnik I'll do ne week with my old style of wroking out with straight sets then go back on another balls to the walls
bignate73
New member
here is an idea of what i did for cruising.
ive taken off some of the exercises i usually do with dc style training. instead of doing all my back exercises with a slower neg, i went to a 5x5 scheme for 2 weeks, in that time i went up to using 20lb on my waist for pullups. im sure this will carry over to my lifts when i get back. ps...i was never using weight for pullups even before DC. so thats a testament to the training helping my strength.
next example. today i went back to flat benching. have been using smith, hammer machines for about 6 weeks. hit a PR on flat of 285. was repping 245 on incline. both are new to me as well. i did these as "normal" reps.
this is my way of screwing around and cruising. i'll be back on a DC style program probably next week to get my weight to jump some more.
stagnant right now due to my eating habits being off. sitting at 187/188 ish from 170 in early february. hope to break into the mid 190's by the next cycle. i havent weighed this much since i tried a cycle 4 years ago. but im WAAAAAY stronger now than i was then. ps...been natty since (and weight stagnant since as well.)
of course its not a linear strength gain line...but it sure feels like it. hehehehee.
ive taken off some of the exercises i usually do with dc style training. instead of doing all my back exercises with a slower neg, i went to a 5x5 scheme for 2 weeks, in that time i went up to using 20lb on my waist for pullups. im sure this will carry over to my lifts when i get back. ps...i was never using weight for pullups even before DC. so thats a testament to the training helping my strength.
next example. today i went back to flat benching. have been using smith, hammer machines for about 6 weeks. hit a PR on flat of 285. was repping 245 on incline. both are new to me as well. i did these as "normal" reps.
this is my way of screwing around and cruising. i'll be back on a DC style program probably next week to get my weight to jump some more.
stagnant right now due to my eating habits being off. sitting at 187/188 ish from 170 in early february. hope to break into the mid 190's by the next cycle. i havent weighed this much since i tried a cycle 4 years ago. but im WAAAAAY stronger now than i was then. ps...been natty since (and weight stagnant since as well.)
of course its not a linear strength gain line...but it sure feels like it. hehehehee.
Dirty Workout
New member
Damn I find slow negs on pullups to be nonproductive since I feel as its all biceps on the way down. I pretty much dont do them on pullups anymore. I go controlled but not super slow
Heres what I exactly do personally for cruising--I use basically the same exercises and I do one work set and its usually between 11-20 reps and its a straight set done at about 80% intensity. For example if IM squatting 400-500lbs hardcore during blasting--im doing a comfortable set with 315lbs for 10-20 reps. during cruising
With exercises i feel im stagnant with or burnt out on--i change to something that Ive been wondering about doing. Usually some bicep exercises are very hard to keep progressing on so ill tool around with some different machines or exercises during my cruising for biceps and other bodyparts and consider using them while getting ready for the next blasting. Ill skip a workout or two---I dont think about lifting so much like I usually do. I eat one less meal a day (for me thats 5 instead of 6 during weekdays and 4 instead of 5 on weekends)--Instead of worrying about always getting in at least 60 grams of protein every meal--I eat comfortably--getting protein in first as usual and then satisfying my taste for things I usually cant have while im blasting--like soup. My protein is probaly at 350-400 grams a day from my usual 450-550. Thats what I ask people to do--comfortable training and comfortable eating. Dont think about lifting too much--just go in and go thru the motions at about 80% and get out. I guarentee you after 2 weeks--your joints will feel normal again and your appetite will be sky high and youll be chomping at the bit to make that HUGE PUSH again. Its always push really hard and then relax and regroup and then push really hard and relax and regroup--all year round. This is how Ive gotten to a point where Im putting 30-50lbs on people in short amounts of time. I know people gain incredibly fast with my methods--thats obvious--but just important is adhering to that PUSH/CRUISE/PUSH/CRUISE mentality. Id rather gain twice as fast as normal people in 8 weeks and then take 2 weeks to regroup and maintain it--and then make another leap forward etc etc than be like obsessed people who think they are pushing hard all year long and then jump on the scale and it shows 3-5lbs. Your 220 right now NEWcb38ac--just think if you can push yourself at this pace (blast +cruise) for the next year. Whats awesome is you now know your baseline approximately. At week 8 of pushing like this you are pretty much smoked. So in your mind should be "ok i can push hardcore for 7 weeks at a time" and then do 2 week cruises. 56 divided by 9 = 6 roughly.....Just think if you keep gaining like this during your blastings. Lets say you only gain 5lbs per blasting which is far below what my trainees usually gain---thats 30lbs in one year. Lets say you jump up 10lbs each blasting--your now at 60lbs in one year. Tell me that wouldnt shock the shit at your gym and to everyone around you. I feel if you go all out you can be right in the middle of that mix--45lbs. I know this because Ive seen it repeatedly over and over and over. Take a look at your physique and imagine it at least 30lbs larger muscularly---you can do it if you keep up this pace. The only thing you have to really keep check on is food intake. Whenever someone stops gaining during a blasting phase its usually he is still eating like he was 20lbs ago. Sadly if your 220 you better eat like that guy who is 240 and when you get to 240 you better be eating like the guy who is 260. If you can get down your blasting and cruising phases like clockwork on a year basis--the only hard thing is getting that food down the hatch. Its tedious and its hard and few people have the willpower to do it.
With exercises i feel im stagnant with or burnt out on--i change to something that Ive been wondering about doing. Usually some bicep exercises are very hard to keep progressing on so ill tool around with some different machines or exercises during my cruising for biceps and other bodyparts and consider using them while getting ready for the next blasting. Ill skip a workout or two---I dont think about lifting so much like I usually do. I eat one less meal a day (for me thats 5 instead of 6 during weekdays and 4 instead of 5 on weekends)--Instead of worrying about always getting in at least 60 grams of protein every meal--I eat comfortably--getting protein in first as usual and then satisfying my taste for things I usually cant have while im blasting--like soup. My protein is probaly at 350-400 grams a day from my usual 450-550. Thats what I ask people to do--comfortable training and comfortable eating. Dont think about lifting too much--just go in and go thru the motions at about 80% and get out. I guarentee you after 2 weeks--your joints will feel normal again and your appetite will be sky high and youll be chomping at the bit to make that HUGE PUSH again. Its always push really hard and then relax and regroup and then push really hard and relax and regroup--all year round. This is how Ive gotten to a point where Im putting 30-50lbs on people in short amounts of time. I know people gain incredibly fast with my methods--thats obvious--but just important is adhering to that PUSH/CRUISE/PUSH/CRUISE mentality. Id rather gain twice as fast as normal people in 8 weeks and then take 2 weeks to regroup and maintain it--and then make another leap forward etc etc than be like obsessed people who think they are pushing hard all year long and then jump on the scale and it shows 3-5lbs. Your 220 right now NEWcb38ac--just think if you can push yourself at this pace (blast +cruise) for the next year. Whats awesome is you now know your baseline approximately. At week 8 of pushing like this you are pretty much smoked. So in your mind should be "ok i can push hardcore for 7 weeks at a time" and then do 2 week cruises. 56 divided by 9 = 6 roughly.....Just think if you keep gaining like this during your blastings. Lets say you only gain 5lbs per blasting which is far below what my trainees usually gain---thats 30lbs in one year. Lets say you jump up 10lbs each blasting--your now at 60lbs in one year. Tell me that wouldnt shock the shit at your gym and to everyone around you. I feel if you go all out you can be right in the middle of that mix--45lbs. I know this because Ive seen it repeatedly over and over and over. Take a look at your physique and imagine it at least 30lbs larger muscularly---you can do it if you keep up this pace. The only thing you have to really keep check on is food intake. Whenever someone stops gaining during a blasting phase its usually he is still eating like he was 20lbs ago. Sadly if your 220 you better eat like that guy who is 240 and when you get to 240 you better be eating like the guy who is 260. If you can get down your blasting and cruising phases like clockwork on a year basis--the only hard thing is getting that food down the hatch. Its tedious and its hard and few people have the willpower to do it.
EL GAUCHO
New member
Hate to say it, but I'm at a plateau too.
Boredom is beginning to kick in big time. Its been 8 weeks.
So...I'm taking 2 weeks out from DC style and doing regular volume training.
Did a chest/ tris session yesterday and today I can barely type this post!
How weird!
And I was 12-18 reps on all exercises.
It was fun doing all those exercises not suited to DC such as kickbacks, tri-pushdowns, and the great LATERAL RAISES!! Can't wait for those tomorrow.
Do not fear though, I am not jumping ship. Just takin a break.
Recognise when you need to do this and you'll have more success.
EG
Boredom is beginning to kick in big time. Its been 8 weeks.
So...I'm taking 2 weeks out from DC style and doing regular volume training.
Did a chest/ tris session yesterday and today I can barely type this post!
How weird!
And I was 12-18 reps on all exercises.
It was fun doing all those exercises not suited to DC such as kickbacks, tri-pushdowns, and the great LATERAL RAISES!! Can't wait for those tomorrow.
Do not fear though, I am not jumping ship. Just takin a break.
Recognise when you need to do this and you'll have more success.
EG
