Once a week frequency? Why?

[louden_swain]

pwr_machine,

I have browsed through Rebecca's website and the periodization training cycles look great!

My question is, how did you come up with 75-78 percent for the first two weeks on the training cycle?

To me, that seems a little heavy.

In older periodization programs, I have seen 13 week cycles:

phase 1 - 4 weeks - 5 x 10 @ 60-70 percent of max (hypertrophy - light weights)
phase 2 - 4 weeks - 5 x 5 @ 82-85 percent of max (strength and power heavier weights)
phase 3 - 3 weeks - 5 x 3 @ 85-93 percent of max (peaking - low reps, heavy weights)
phase 4 - 1-2 weeks active rest (no lifting)

What are your thoughts on this type of training cycle? This is an older version that a strength coach from the University of Texas used for his athletes during the early to mid-1980s.

 

[Debaser]

I kind of flew off the handle there, because latinus made some pretty idiotic comments. If he's satisfied with how fast he's growing, then he has no reason to change. I wish he would understand that hundreds of people have/are making the best gains of their life on this program. "handful of others," lol.

By the way, if 1 set to failure hampers my recovery so much, how is it that you still can only train once a week while I train twice as often?

 

[needsize]

Why is it that the DC training approach can not be discussed by its supporters, without trashing every other approach out there? I think there is a place in anyones training arsenal for any logical approach, its all part of periodization, but the attitude that the DC supports have pisses me off to no end.

Myself, I have 12 years of serious training behind me. Thats everything from a nationally ranked track athlete, powerlifter and now a competitive bodybuilder. In those years, I have tried every approach that I have ever found information on, including variations that I made up myself. This also includes the low volume, high intensity approaches (DC didnt invent them, the idea has been around since the 70s). I found that the one set to failure approaches did not result in the same gains that some of the other approaches did. And before I get a patronizing response to that, I know all about nutrition and that was not the problem, the training did not work as well towards accomplishing my goals as other approaches did.

Also, I trained for years with one of the strongest men on the country, as well as many nationals competitors(bodybuilding). The powerlifter followed a pretty high volume approach, but yet has world class lifts that I doubt anyone around here could come close to. But yet he is not training efficiently, thats nuts!!!

The part that makes me laugh is that the loudest supporters of the DC approach, the ones with the biggest attitudes, have very little training experience.

 

[pwr_machine]

pwr_machine,

I have browsed through Rebecca's website and the periodization training cycles look great!

My question is, how did you come up with 75-78 percent for the first two weeks on the training cycle?

To me, that seems a little heavy.

In older periodization programs, I have seen 13 week cycles:

phase 1 - 4 weeks - 5 x 10 @ 60-70 percent of max (hypertrophy - light weights)
phase 2 - 4 weeks - 5 x 5 @ 82-85 percent of max (strength and power heavier weights)
phase 3 - 3 weeks - 5 x 3 @ 85-93 percent of max (peaking - low reps, heavy weights)
phase 4 - 1-2 weeks active rest (no lifting)

What are your thoughts on this type of training cycle? This is an older version that a strength coach from the University of Texas used for his athletes during the early to mid-1980s.

First and foremost, those percentages were chosen from EXPERIENCE. Her training cycles continue to evolve each time she competes. That's part of the beauty of periodization.

In regards to older periodization programs, many of those started at lighter percentages in order to establish a good base of strength for not only muscles, but tendons and ligaments. In Bigguns15's case, she's pretty well conditioned from previous training cycles. Nonetheless, we still back off at least once per year for lighter percentages and follow an older style program that could be compared to the "Beginnner Training Cycle" found on her website.

 

[Debaser]

I'm sorry but your post is extremely off base needsize. If you got the impression that this post was started to trash other routines, then you obviously didn't read it correctly. I am amused by how the rest of us were having an intelligent discussion, then latinus comes in trashing DC training and then you come in saying "ALL DC TRAINEES DO IS BASH OTHERS."

You disregarded the post before you even read it. Here's the proof right here:

This also includes the low volume, high intensity approaches (DC didnt invent them, the idea has been around since the 70s). I found that the one set to failure approaches did not result in the same gains that some of the other approaches did.

You obviously do not even understand the program. The CENTRAL IDEA IS FREQUENCY. Did you even look at the title of the post? It's NOT H.I.T. (once a week or less). In a way this post is anti-H.I.T. It's like talking to a wall. I know after this post you'll STILL think that I'm bashing your routine, and that DC training is ineffective.

 

[needsize]

I did take the time to read this thread from beginning to end, and you guys did trash any other routine other than the one you preach. Maybe it didnt start off that way, but it ended up that way, same as every other post I;ve ever read about DC. I understand that DC is about frequency, but that doesnt change the fact that you guys consistently bad mouth any routine other than yours.

I have said before thta DC is an effective routine. But that does not mean that it is better than all the other ones out there, and I'm sick of reading the dogma you guys are constantly pushing around here.

I've always said the proof is in the pudding. I have average genetics at best, but yet have managed to add 100lbs to my frame over the years. And almost all of that has come from the routine you guys claim are not effective. Or B Fold, I believe he has gained around 150lbs since he started training, following a completely different appraoch, yet his opinion isnt valid because he hasnt run the exact DC program.....

 

[louden_swain]

Folks. . . there are a number of good points raised.

I think we all need to settle down and share ideas rather than letting our testosterone get the best of us. Seems like we are all starting to fight eachother.

The fact of the matter is, that there are a number of effective training programs out there.

The key, is to find one that works best for our bodies.

We all have different goals (bodybuilding, powerlifting, strongman, casual trainer, beachboy, or whatever).

I must say this. . . .since I have started posting here at EF. . .I have learned a lot of good information from all posters regardless of my extensive experience in training.

I must confess, in the past I was reluctant to trying anything new. . .finally I decided to open up and learn about different training methods. I thank you guys for this.

From this point on, I will be coachable and always willing to try something new.

 

[louden_swain]

Hopefully we can all reach an agreement at the buffet.

 

[Debaser]

I did take the time to read this thread from beginning to end, and you guys did trash any other routine other than the one you preach. Maybe it didnt start off that way, but it ended up that way, same as every other post I;ve ever read about DC. I understand that DC is about frequency, but that doesnt change the fact that you guys consistently bad mouth any routine other than yours.

I have said before thta DC is an effective routine. But that does not mean that it is better than all the other ones out there, and I'm sick of reading the dogma you guys are constantly pushing around here.

I've always said the proof is in the pudding. I have average genetics at best, but yet have managed to add 100lbs to my frame over the years. And almost all of that has come from the routine you guys claim are not effective. Or B Fold, I believe he has gained around 150lbs since he started training, following a completely different appraoch, yet his opinion isnt valid because he hasnt run the exact DC program.....

I guess you don't understand the difference between simple disagreement, and "bashing" or "bad-mouthing." I didn't say your routine was ineffective, I just said that I believe (based on logic, science, and personal experiences) that DC training will make you grow FASTER. You're so close-minded that you can't even fathom another routine being more effective than your own.

Okay then, the proof IS in the pudding. DC added 100 lbs to himself NATURALLY. Then another 60+ lbs after that, he's at least 300 lbs now. He's gotten guys into the superheavyweight classes, and has helped many bodybuilders add more than 30 lbs of muscle after they thought they had tapped out. The success of his trainees speak volumes for his routine.

 

[sk*]

I guess you don't understand the difference between simple disagreement, and "bashing" or "bad-mouthing." I didn't say your routine was ineffective, I just said that I believe (based on logic, science, and personal experiences) that DC training will make you grow FASTER. You're so close-minded that you can't even fathom another routine being more effective than your own.

Okay then, the proof IS in the pudding. DC added 100 lbs to himself NATURALLY. Then another 60+ lbs after that, he's at least 300 lbs now. He's gotten guys into the superheavyweight classes, and has helped many bodybuilders add more than 30 lbs of muscle after they thought they had tapped out. The success of his trainees speak volumes for his routine.

Dude, don't you get it???

You have been lifting for one year, every fucking routine works for you.

Hell, I love DC's methods, I just hate your attidute.

-sk