from 5x5 to DC

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  1. Quote Originally Posted by drinkyboy View Post
    I apologize right off the bat for hijacking, but is it recommended to lift 2 days a week or 4? I have read all the articles and many have 4 days a week (every other day) and then there is mon-tues, thurs-fri. Im very interested in DC training but am a little confused by this. Can anyone please shed a little light on this for me? I would love to do it 4 days a week but I think thats just the recovery assessment part of it. Any feedback would be greatly appreciated.

    Example:
    monday=chest, shoulders, triceps, back width, back thickness
    wednesday=biceps, forearms, calves, hamstrings, quads
    friday-repeat of mondays bodyparts
    monday-repeat of wenesdays bodyparts


  2. Thanks biggfly.
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  3. Quote Originally Posted by drinkyboy View Post
    I apologize right off the bat for hijacking, but is it recommended to lift 2 days a week or 4? I have read all the articles and many have 4 days a week (every other day) and then there is mon-tues, thurs-fri. Im very interested in DC training but am a little confused by this. Can anyone please shed a little light on this for me? I would love to do it 4 days a week but I think thats just the recovery assessment part of it. Any feedback would be greatly appreciated.
    Starting out its recommended to lift 3 days a week, Mon Wed Fri. The 4 day routine is for advanced Dc trainees. The program is big on recuperation. You push big weights for a lot of reps and really need the time off. You hit it hard for 8 weeks then take 2 weeks off from dc. You can rest or workout light. Then go back and hit it for 8 weeks.

  4. Actually for advanced Dc training 4 days a week would be like this....
    Mon= chest shoulders tris
    Tues= biceps forearms back width back thickness
    Thurs= calves hams quads
    Fri= repeat of Mondays body parts
    Mon= repeat Tuesday body parts
    Tues= repeat Thursday body parts

  5. The reason I have flat bench as a choice is because I really want to have an impressive flat bench. And I'm pretty sure that doing hammer strength won't transfer over to doing traditional bench press
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  6. Quote Originally Posted by bi0hazurd View Post
    The reason I have flat bench as a choice is because I really want to have an impressive flat bench. And I'm pretty sure that doing hammer strength won't transfer over to doing traditional bench press
    i disagree...i took flat bench out of my DC exercise rotation and when i DO attempt flat bench (every few months) i am always stronger.

  7. quick question about DC, do you need to do warm up sets for every muscle group you hit that day? I read the article by DC and I'm not really sure since he just addresses what you're supposed to do when you're warm.

    I really don't care for flat bench other than bull****ting 1rpm numbers.
    Comic Sans makes me feel gangsta

  8. Quote Originally Posted by 2k1s View Post
    quick question about DC, do you need to do warm up sets for every muscle group you hit that day? I read the article by DC and I'm not really sure since he just addresses what you're supposed to do when you're warm.

    I really don't care for flat bench other than bull****ting 1rpm numbers.
    from my experience, I use just enough warm ups to put Everything into my working rest pause set.

    most of the time it includes a weight heavier than the working weight for 1-2 reps

  9. Just did my first DC couldn't do the stretches for a full minute on some of them. Is that a problem?

  10. Not quite sure but I had the same problem also. Im sure as time goes on, you will be able to. I THINK as long as you get a good stretch and hold it for a bit, you should be fine for the time being. I know my static holds were about 30 seconds and I shakeing like crazy! This is my first week also so im in the same boat.

  11. I use warm up sets on each exercise, but don't fatigue the muscle. - The stretching gets easier, but always sore as hell. As far as flat barbell bench goes... its hard on the shoulders especially when your moving heavy weight. With Dc the strength comes fast so your chances of injury are a lot higher. I do dumbbell flat bench instead. There are times when I like to show off on the bench though.

  12. I didn't do my static holds for 30 seconds either I did them for about 15 tops. And as far as the stretching goes. My muscle was extremely sore until after the stretch the stretches hurt like crazy but once I was done with them the soreness was gone

  13. I didn't do my static holds for 30 seconds I did them for 15 tops was I supposed to go to 30? And about the stretches I was sore right after my lifts like crazy but as soon as I was done with the stretching it all went away. They hurt during the stretch like crazy but weren't sore after is this normal?

  14. Quote Originally Posted by bi0hazurd View Post
    I didn't do my static holds for 30 seconds I did them for 15 tops was I supposed to go to 30? And about the stretches I was sore right after my lifts like crazy but as soon as I was done with the stretching it all went away. They hurt during the stretch like crazy but weren't sore after is this normal?
    the stretches are to be held 60-90 seconds...

    I got more to like 45 seconds on most my first time...but 15 is not long enough.

  15. I did do 45 on my stretches. I did not do 30 in my static holds tho

  16. Ok so I have a new set of questions. 1. Am I supposed to do a slow negative on every set? Do I also do it on legs and back thickness? 2. For workouts where u do widowmakers like squats. Do I do a dropset and immediately start doing the widow maker after my heavy set? Do I do negatives or a static hold on either set? 3. For deadlift u do one strait set and then decrease weight and do a couple more reps. Is 315 for 7 then 225 for 6 a good example? Is this a drop set that should be done immediately? Should I do this negative and do a static hold? 4. Is the the two set procedure with deadlifts required for other back thickness workouts such as bent over rows?

  17. Quote Originally Posted by bi0hazurd View Post
    Ok so I have a new set of questions. 1. Am I supposed to do a slow negative on every set? Do I also do it on legs and back thickness? 2. For workouts where u do widowmakers like squats. Do I do a dropset and immediately start doing the widow maker after my heavy set? Do I do negatives or a static hold on either set? 3. For deadlift u do one strait set and then decrease weight and do a couple more reps. Is 315 for 7 then 225 for 6 a good example? Is this a drop set that should be done immediately? Should I do this negative and do a static hold? 4. Is the the two set procedure with deadlifts required for other back thickness workouts such as bent over rows?

    1. by slow negative do you mean a static hold or slow negatives for each rep....which is yes the negative should be emphasized..

    2. NO. Rest 3-5 minutes before your widowmaker

    3. NO again. Rest.

    4. I'm pretty sure deadlifts are unique. For other back thickness I sometimes do two seats anyway one in the 5-8 range and the next in the 8-12 range...but that's my personal preference for back

  18. Do I do slow negatives and static holds on squats and deadlifts?
    And is there a specific order to what workouts I should do? Or do my favorite one week then my second favorite then my third favorite according to the specific format

  19. you don't. I believe, so someone correct me if I'm wrong, you basically do your squats and deadlifts as you normally would. Only difference is you have a set of 20 after your heavy set. Static holds and slow negatives on squats would be detrimental to you since your form is going to break down.
    Comic Sans makes me feel gangsta

  20. Quote Originally Posted by 2k1s View Post
    you don't. I believe, so someone correct me if I'm wrong, you basically do your squats and deadlifts as you normally would. Only difference is you have a set of 20 after your heavy set. Static holds and slow negatives on squats would be detrimental to you since your form is going to break down.
    You're right.

  21. second time doing tricep extreme stretch and ion my right arm I felt it a lot more in the shoulder than in the tricep any tips?

  22. With my experience, incline Barbell bench is my favorite during a DC blast. Just my .02
    And for the tricep stretch, make sure you're pushing down towards the floor with your head and not back towards the wall. Maybe this will help...

  23. How exactly do you push the dumbell down with your head when in the seated db extension position? Are these performed one arm at a time? I use the 100s and i cant lower it enough to push down with my head. I must be doing these wrong.

  24. I use the 75s and can push down with my head but I feel an extreme pull on my shoulder

  25. Maybe I will have someone push it down for me because I couldnt lower it any more than that. The head of the db is even with the top of my head when fully relaxed
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