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.
How much should I decrease when doing my widowmaker set
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
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
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
Just did my first DC couldn't do the stretches for a full minute on some of them. Is that a problem?
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.
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.
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
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?
I did do 45 on my stretches. I did not do 30 in my static holds tho