Help with some exercises for DC method

[MT375]

Been running this for awhile now, but need to change up some of the exercises (will explain below) Hoping someone can help me think of a few (back width is where I have a problem finding exercises that will work)

Chest:
Incline Bench
Flat Bench
DB Bench

Shoulders:
Seated Military Press
Lat Machine Press
DB Press

Triceps:
Weighted Dips
Skull Crushers
One arm cable tricep pulldowns

Back Width:
Wide Grip weighted chip-ups
(I used to do wide grip pulldowns, and reverse grip pulldowns, but the machine weight does not go high enough, any other exercises I could throw in here for thickness? preferably two exercises)

Back Thickness:
Rack Deadlift
Seated Cable Row(almost to the point on this one as well where it wont go high enough, I am basically just repping out with the highest weight, still feel a good burn from it so I havent tossed it out yet)
Good Mornings

Biceps:
Seated DB Curls
Preacher DB Curls
One arm cable machine curls
(not using bars for this as I get bad pains in forearms)

Forearms:
Seated wrist curls
reverse wrist curls
behind the back wrist curls

Calves:
Seated calf raise
Heavy calf raise on smith machine
high rep calf raise on hack squat machine

Hamstrings:
Squats
Leg Curls
Deadlifts (I put these on leg days so I dont do them the same day Im doing rack deads)

Quads:
Leg Press
Front Squat
Hack Squat

Any comments? Id actually like to include more olympic type lifts if possible, after this program I plan to switch to a PL style training.

Thanks all

 

[MT375]

Just a friendly bump, any suggestions?

 

[overhead]

I had the same problem with pulldowns, that is running out of weight. Find a longer pin from a different machine, or you could do like I did and make one. went to the local steel supply place and bought a steel rod that was long enough to fit through the stack and a plate at the same time. I have a torch set at home so I bent the end myself, but most steel places will do that for you. Just make sure the pin is long enough, the first one I made was to short and slipped out in the middle of a rep, I ended up bashing myself in the chin with the bar.

 

[guldukat]

Been running this for awhile now, but need to change up some of the exercises (will explain below) Hoping someone can help me think of a few (back width is where I have a problem finding exercises that will work)

I'll certainly try.

Chest:
Incline Bench
Flat Bench
DB Bench

Looks pretty good. DB inclines are a good choice, and "pec" dips are an outstanding chest exercise IMO. Some of the Hammer Strength and Icarian pieces are also highly touted. (I love the Iso-Incline Hammer Press, though its ROM is a bit short.)

Shoulders:
Seated Military Press
Lat Machine Press
DB Press

I, personally, got tired of all that pressing. My front delts are already waaay too big. I, and I think everyone other than Kevin Levrone, need more of a "cap," so movements that heavily emphasize the medial delt heads are cycled with presses (upright rows, even wimpy cable laterals in my case...the way I do them makes shoulders GROW).

You might try upright rows with an EZ bar in lieu of a "lat machine press," whatever that is. I'd definitely keep the DB presses...they're supposedly THE best shoulder exercise out there in terms of fiber recruitment.

Triceps:
Weighted Dips
Skull Crushers
One arm cable tricep pulldowns

Try close-grip bench press or reverse-grip bench press. Doggcrapp himself SWEARS by them.

But definitely, keep the dips. I personally like pushdowns and two-handed DB overheads, also.

Back Width:
Wide Grip weighted chip-ups
(I used to do wide grip pulldowns, and reverse grip pulldowns, but the machine weight does not go high enough, any other exercises I could throw in here for thickness? preferably two exercises)

Have you ever done pulldowns with a parallel grip?

I love them.

If the stack is a problem, pin some extra weight on there! If the management doesn't like it, fuck them. You're paying good money to work out, right?

Back Thickness:
Rack Deadlift
Seated Cable Row(almost to the point on this one as well where it wont go high enough, I am basically just repping out with the highest weight, still feel a good burn from it so I havent tossed it out yet)
Good Mornings

No barbell rows? I would ditch the good mornings and stick with BB row, rack deads, and conventional deads. The cable row is really more of a lat movement IMO.

Biceps:
Seated DB Curls
Preacher DB Curls
One arm cable machine curls
(not using bars for this as I get bad pains in forearms)

Forearms:
Seated wrist curls
reverse wrist curls
behind the back wrist curls

Calves:
Seated calf raise
Heavy calf raise on smith machine
high rep calf raise on hack squat machine

Looks good, though you might try some donkey calf raises. I love them.

Hamstrings:
Squats
Leg Curls
Deadlifts (I put these on leg days so I dont do them the same day Im doing rack deads)

Are you doing your deadlifts "stiff-legged"? That descriptor is somewhat misleading, but they're far harder on the hamstrings than conventional deads.

Quads:
Leg Press
Front Squat
Hack Squat

Any comments? Id actually like to include more olympic type lifts if possible, after this program I plan to switch to a PL style training.

Thanks all

Olympic lifts aren't my specialty. Maybe Colin could hook you up?

Doggcrapping is really more of a bodybuilding routine. You'll get brutally strong, but I'm not sure that drilling a particular exercise once every 12-14 days is ideal for what you're trying to do with the Olympic moves.

 

[DOGGCRAPP]

I racked out all my gyms machines long ago--get a chain at home depot and put a cliphook on the end of it and chain dumbells to the weight stack

 

[louden_swain]

If possible, stay away from dumbbell movements. . .focus on all bar exercises. . its much easier to perform rest pause, static holds, and negatives.

 

[MT375]

DOGGCRAPP & overhead - Thanks for the ideas! I never thought of strapping a dumbell or plate to the stack DOH! That should work out great and keep me going for awhile, will be nice to be able to go heavy again and not doing high reps all the time

guldukat - Thanks for your help, I will be the first to admit I don't know a lot behind the science of workout plans, but I started on DC method about ~6 months ago because my training partner at the time was on it, at first I was like most of the skeptics saying its not enough volume no way it will work etc. Gave it a try for a month and fell in love lol I've made consistent gains in every single thing I've done, so I don't want to change what I'm doing per se.

That being said my ultimate goal is to enter in state PL contests, and I've always enjoyed doing OL style lifts, so I thought I'd give it a shot and try putting them in my workout and see what happens, I thought with the way the workout was set up (again I am the furthest thing from an expert here) having to add weight or get more reps, it would work perfectly doing some of these type of lifts, I'm a very competitive person so seeing what I did in my journal the last time definitely will give me fuel to get more the next time.

Hopefully it will all work out!

 

[MT375]

If possible, stay away from dumbbell movements. . .focus on all bar exercises. . its much easier to perform rest pause, static holds, and negatives.

I tried to incorporate mostly BB work as much as possible, the only exceptions I had to this were for biceps, I simply cannot tolerate the forearm pain any longer when doing preachers, or standing curls with a bar, although with biceps, I think its still pretty easy to rest pause with them (esp doing single arm preacher with DB)

For shoulders I didnt want to ditch the DB's because I've never gotten such good results from a shoulder exercise as I do from DB presses, unfortunately this is an exercise thats very hard to rest-pause, but I usually have a training parter to help out too.

 

[pinoy]

what other hamstring exercises do you guys recommend? i'm doing leg curls and sldl's right now, need to find another exercise