[smeton_yea]

Thats not a Dc stretch exercise.

[rxp1997]

actually that is the exercise DC recommended for addressing shoulder issues/problems, even though i doubt most of us can take it to that extreme, or credit dat dere CellTech...

How to cure shoulder problems (Trust me this will do it 90% of the time) - IntenseMuscle.com

[Travis]

Originally Posted by rxp1997

actually that is the exercise DC recommended for addressing shoulder issues/problems, even though i doubt most of us can take it to that extreme, or credit dat dere CellTech...

How to cure shoulder problems (Trust me this will do it 90% of the time) - IntenseMuscle.com

Thanks RX, yeah I definitely cannot put my hands that close and go that far behind me. I am trying to incorporate this as I seem to have a left shoulder issue.

[nycste]

[t-bone2]

Here's a list of DC exercises I've accumulated. Seems to match what I've read over the months ("rp" = Rest, Pause):

CHEST
incline smythe (11-15 rp)
decline smythe (11-15 rp)
hammer strength press (incline and decline) (11-15 rp)
other good machine press
incline barbell (11-15 rp)
decline barbell (11-15 rp)
incline dumbbell press (15-20 rp)
flat dumbbell press (15-20 rp)
decline dumbbell press (15-20 rp)

SHOULDERS
smythe presses to front (11-15 rp)
smythe presses to back of head (11-15 rp)
hammer strength press (11-15 rp)
other good machine press
barbell press to front (11-15 rp)
barbell press to back of head (11-15 rp)
dumbbell shoulder press (15-20 rp)

TRICEPS
close grip bench in smythe (11-20 rp)
reverse grip bench in smythe (11-20 rp)
skull crushers (15-20 rp)
dips (in upright position) (11-20 rp)

BACK WIDTH
rack chins to front (11-20 rp)
rack chins to back of head (11-20 rp)
reverse grip rack chins (close grip) (11-20 rp)
assisted pullups (11-15 rp)
hammer strength "pulldown" machines (11-15 rp)
other good "pulldown" machines
pull downs to front (11-15 rp)
pull downs to back of head (11-15 rp)

BACK THICKNESS
deadlift (9-12 straight + 6-9 straight)
rack deadlift (9-12 straight + 6-9 straight)
T-bar rows (10-12 straight)
smythe rows (9-12 straight + 6-9 straight)
barbell rows (9-12 straight + 6-9 straight)

BICEPS
barbell curls (11-20 rp)
alternate dumbbell curls (11-20 rp)
barbell preacher curls (11-20 rp)
hammer strength machine curls (11-20 rp)
other good machine curls
cable curls (11-20 rp)
incline db curls (11-20 rp)
close grip ez-bar preacher curls (11-20 rp)
standing medium grip ez-bar curls (11-20 rp)

FOREARMS
hammer curls (alternated) (10-20 straight)
pinwheel curls (alternated) (10-20 straight)
reverse grip one arm cable curls (10-20 straight)

CALVES (Enhanced negative, up on big toe, 5s neg, 10-15s full stretch at bottom)
calves on a leg press (10-12 straight)
standing calf raises (10-12 straight)
calves in hack squat (10-12 straight)
seating calf raises (10-12 straight)
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls (15-30 rp)
standing leg curls (15-30 rp)
lying leg curls (15-30 rp)
stiff leg deadlift (15-30 rp)
sumo presses (pressing w/heels only) (15-25 rp)

QUADS
squats (6-10 straight, 3-5m rest, 20 straight)
smythe squats (6-10 straight, 3-5m rest, 20 straight)
hack squat (6-10 straight, 3-5m rest, 20 straight)
leg press (6-10 straight, 3-5m rest, 20 straight)

[rxp1997]

Originally Posted by t-bone2

Here's a list of DC exercises I've accumulated. Seems to match what I've read over the months ("rp" = Rest, Pause):

CHEST
incline smythe (11-15 rp)
decline smythe (11-15 rp)
hammer strength press (incline and decline) (11-15 rp)
other good machine press
incline barbell (11-15 rp)
decline barbell (11-15 rp)
incline dumbbell press (15-20 rp)
flat dumbbell press (15-20 rp)
decline dumbbell press (15-20 rp)

Only thing I'd add to chest is Chest Dips, I like them better than decline barbell. But as compilations go, its a good one.

thanks.

[BeastMode]

warm up sets question...

if you log your warmups, i do... show me an example layout w/ weights including working set, on any given exercise. am i going too heavy on my warmups? im going enough to get the blood flowing, but im not repping to the point of fatigue, just stopping right before fatigue sets in... am i warming up properly or should my warmup sets have higher reps than this with lighter weight?

example: Pull Down Rear
WU 100x10 140x10 160x8
Working 180x 12rp(6-4-2)

[nycste]

Originally Posted by BeastMode

warm up sets question...

if you log your warmups, i do... show me an example layout w/ weights including working set, on any given exercise. am i going too heavy on my warmups? im going enough to get the blood flowing, but im not repping to the point of fatigue, just stopping right before fatigue sets in... am i warming up properly or should my warmup sets have higher reps than this with lighter weight?

example: Pull Down Rear
WU 100x10 140x10 160x8
Working 180x 12rp(6-4-2)

warmup is implied lol i wouldnt write WU

160x8 is a stupiid warmup. zapps to much out of you if your working set is 180 ya dig?

i am no pro but if this was me doing same weights i would do

50xbunch get warm, 100x10, 140x3, 160x2, 180 or higher x Max

[rxp1997]

Originally Posted by BeastMode

warm up sets question...

if you log your warmups, i do... show me an example layout w/ weights including working set, on any given exercise. am i going too heavy on my warmups? im going enough to get the blood flowing, but im not repping to the point of fatigue, just stopping right before fatigue sets in... am i warming up properly or should my warmup sets have higher reps than this with lighter weight?

example: Pull Down Rear
WU 100x10 140x10 160x8
Working 180x 12rp(6-4-2)

dont know if there is a right or wrong answer here; if i remember correctly DC is pretty vague on how to warm up, leaving it up to you to determine what you think is good for you.

for example, for my first exercise (one of the chest movements) I always do 4 warmups, then three for everything else. I tend to do a rep range of 10/8-10/6-10, but for straight sets I use the rep range for the SS, either 4/6/8/12.

My suggestion is to play with it, the one rule I keep is that it should not be a struggle to warmup. If you still want some examples i can certainly post some of what i do.

[BeastMode]

Originally Posted by rxp1997

dont know if there is a right or wrong answer here; if i remember correctly DC is pretty vague on how to warm up, leaving it up to you to determine what you think is good for you.

for sure, thats why i was a little confused on how to ramp up to the working set along with reps, i guess ill back down on the reps as nyc said

[BeastMode]

i tried decresing the reps on warm-ups today... huge difference in working set... thanks guys... PR's all over the board

[nycste]

Originally Posted by BeastMode

i tried decresing the reps on warm-ups today... huge difference in working set... thanks guys... PR's all over the board

NEWB... :P

[smeton_yea]

awesome ! Ill implement this

[SureShot]

Simply put the best way to add mass, since I do not have a spotter, the only thing I had to get used to was more of a reliance on machines for rest pausing.

[pistonpump]

Originally Posted by SureShot

Simply put the best way to add mass, since I do not have a spotter, the only thing I had to get used to was more of a reliance on machines for rest pausing.

why, why not use free weights? same thing imo...maybe a little bit more variations in excersises with machines but i dont see why it would be easier.

for the record my arms never grew as good as they did on DC.

[mfbb]

because if your doing DC properly you should be hitting complete failure on the negative portion of your rep...that can be dangerous on a 225lb incline bb press with no spotter lol
db's suck too bc its so hard to get them back into place on the 3rd rest-pause set

DC was great to boost my strength back up, but I'm back to training high volume with 8-12 reps and growing much better than DC. I personally feel after the first RP set, your not really achieving hypertrophy, mainly strength.

also Piston i do have to agree, my biceps (which are a big weakness for me) really strarted to grow w/ DC