Would like some comment on my program , thx

[leatherface]

If you think you are interested in DC training, or just want to know more about it, there is a sticky at the top of this forum "Training Methods" I believe, and from there you can read all about DC training bud

 

[louden_swain]

Isn´t this much like DC training?

Maybe I´m saying a HUGE nonsense. Pardon me if that´s the case.

What about reps, what do you recommend, louden?

My program has similar ideas to DC, but its not 100 percent DC training. I consider this my own custom program that is designed to build strength and size without overtraining. The body is able to recover on this type of program.

As far as reps are concerned, I always shoot for 3-10. . .it really depends on the exercise that I am using.

Also, I alternate intensity. For example, one week I will include speed work (10 sets of 2 reps on squat and 8 sets of 3 on chest presses), then the next week will be a heavy week.

I feel that my program targets all areas.

I consider the squat, dead, and press and the main core lifts.

I consider all other movements that help strengthen weak areas accessory movements.

To clear up some confusion, here is how I would perform a typical set:

Lets say that you are able to perform 8 reps with 225lbs on the incline press. . .here is how you prepare for the set:

warmups: 135lbs x 10, 155lbs x 5, 185lbs x 3, 205lbs x 1
building set: 225lbs x 8

By warming up in this fashion, you are not taking any sets to failure, rather you are preparing for a heavy set. You are stimulating blood flow and stretching out the muscles, tendons, and ligaments.

I hope some of this information helps. . .

One of these days, I am planning on producing a document that discusses the details of my training philosophy.

 

[nEwSkIn]

that´s pretty interesting. I might as well start doing your program, louden swain

How can you do seated calf raises, by using barbels and/or dumbells? Could I just stick to standing raises?

 

[louden_swain]

that´s pretty interesting. I might as well start doing your program, louden swain

How can you do seated calf raises, by using barbels and/or dumbells? Could I just stick to standing raises?

I use the plate loaded seated toe raise machine.

It is important to alternate so you can prevent hitting stagnate development, plus you will keep your workouts much more interesting.

For example, you can include a 3 exercise rotation:

workout 1: standing barbell toe raises
workout 2: seated toe raises
workout 3: donkey toe raises

When training calves, my warmup sets have a lot of reps. . .

warmup sets: set 1 - 50 reps, set 2 - 25 reps, set 3 - 16reps
building set: 8-12 reps

 

[louden_swain]

I forgot to mention:

On the program I listed about, I will sometimes add an additional 6th exercise.

For example, this could be a shrug movement, an up right row, or an accessory movement for the quads and hams.

 

[nEwSkIn]

Problem is I work out at home, I only have a bench, dumbells, a bar and plates!

I might probably have some plates rest on my lap and do the seated calf raises

 

[louden_swain]

Problem is I work out at home, I only have a bench, dumbells, a bar and plates!

I might probably have some plates rest on my lap and do the seated calf raises

That will work. . .use the tools that you have available.