Im not sure what you're asking PI when you say 2/3? If you mean how long Im taking to push up, then how long on the negative its about 2 up 3 on the negative. I try for an explosive rep and a slow controlled negative motion.
From what i have seen that split is reserved for advanced people. And also he doesn't do it how you have been doing it..imprezivr6: Appreciate the help man. I'll change up for back thickness and quads. Not sure what you're asking about calves...forearms I'll switch up as well. I wanted to do the 2 on 1 off split with DC training because I wanted to get 4 solid workouts in a week. I was following some of the literature I could find and he suggested the MWF or the MTThF split if you felt up to it. I just feel that with four days I'll get more work in and grow faster. I'm pretty much pure ectomorph and only lifting 3 days a week in the past didn't do much for me gains-wise for either strength or weight. When I bump up to 4-5 days a week with some heavy lifting, my body tends to respond better. Just something I've noticed over the past few years. Once again, thanks for the clarification on DC style training. I'm new to it and bound to make some mistakes, so any advice is welcome. Peace.
D: For the majority of bodybuilders who are in need of size the following works the best
monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wenesdays bodyparts
This above way bodyparts are hit twice every 8 days or so
For advanced bodybuilders (and with that I'm talking very elite bodybuilders and extremely strong people) I sometimes go with the following
monday=chest shoulders triceps
tuesday=biceps forearms backwidth backthickness
thursday=calves hams quads
friday-repeat of mondays bodyparts
monday-repeate of tuesdays bodyparts
tuesday-repeat of thursdays bodyparts
This way bodyparts are hit twice every 9 days or so and I can work on advanced bodybuilders lagging bodyparts somewhat better with this split.
Hope that helps brotha!This is very important, make sure you do a warm-up set and then it’s time to really murder them. It’s a 20 second negative phase, meaning it takes 5 seconds to go from the very top to the very bottom (where you are feeling stretched) and then you stay at the bottom for another 15 seconds stretched out fully, and then explode back up again. That is one rep. So again, you go up on your toes explosively, then 5 seconds slowly back down into the stretched position then hold there for another 15 seconds. This is by far one of the most painful exercises but after the third workout like this you will already be able to feel and see changes. Start out with low weight the first time to feel your way through (Trust me on that!! Lol). You want to get a straight set of 10-12 reps. There are no extreme calf stretches, since you did it during the set,
you got a free bottle u lucky dude. im gonna find mace and threaten him jkOnce again, thanks for the help. I will drop to MWF, but Im going to kick in some cardio T TH and light cardio on weekends. This actually works better for me, because Im on my work's softball team which starts in a few weeks and games are on T Th.
I want to throw a big thanks out to Anabolic Xtreme for sending me a free bottle of trisorbagen to add to the stack. I can't express how great their products have been for me and how cool they were to toss this trisorbagen my way. I'll be tossing that into the mix this weekend and will also be logging it over on AX's forum. :thumbsup:
hey impreszivr6 could you checkout my log as well and umm give any pointers or anything. im currently following a routine to the T not adjusting or changing anything really but half of me is dying to try something else meanwihle the other half says shuush if its working keep going !No problem! If there is anything else, just let me know!
Can't wait to see how you respond to this!
Sup nabisco! still followin the log man. Sorry to hear youre havn a rough time. I reacted the same way when i had a few while on epi. Hows the libido? My libido is actually still on/off and pct is done. The wife is gettn implants in a couple of days so that problem should become less of a problem:woohoo: .Day 32
The past few days have almost been a reverse slide due to work. It was a last minute thing that took me out to one of our other facilities, so it was difficult to get in all the calories or workouts I normally would have gotten in. I also caught a head cold while on business, go figure . Here is yesterday's workout
Workout
DB Bicep Curls
3 warmup sets
Working set: 45x8x5x4 (will increase next time)
Forearm wrist curls
3 slow negative working sets
Standing calf machine (5s neg, 15s hold at bottom)
180x10, 200x8, 200x7
At this point the cold caught up to me, I was feeling sluggish, and drained of energy, so I proceeded to try to get my heart rate back up.
Dips
BWx20, BWx20, BWx15 (YAY! Shoulder didn't even twinge when I did these today...its been 2 months since I could do a decent dip)
Static Pushup Hold-Full extension(core conc. exercise)
90sec, 90sec, 70sec
Static Pushup Hold-Half extension(core conc. exercise)
60sec, 60sec, 45sec
Jump roped for 5 minutes, then ran on the track for ~12 laps. Did some vacuum exercises (on hands and knees). At this point I got a few sets of crunches in on one of the large balls, but I was beyond toast. Body weight dropped back to 185.4, thats what I get for 4 days of lowered calories (damn work).
Now at this point after a not so great workout, the disappointment of lower weight, you'd think I'd be smart and re-focus my priorities...well you'd be partially right...I decided to go out last night (on a work night). Not normally an issue except I went home with a couple of girls to their place...lost track of time (you can figure out why :whip: ) and realized too late that it was 5:30 am. Drove back home, showered, packed some food, and got to work by 7am to start a fresh day with zero sleep. Not to mention I made the mistake of having 3 miller lites...not normally an issue, but let me tell you. Something in my body reacted to the alcohol in a not so good way. I even pounded a bunch of water when I got back to the girl's place. So today has involved trying to survive work (its 116 degree heat index today) while trying to fit calories back into a stomach that is rebelling against last night's antics. I didn't think 3 light beers would have any effect, I didn't even get close to buzzed, but so be it. No more drinking until cycle is over.
:frustrate :frustrate :frustrate :frustrate :frustrate
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