[pistonpump]

I decided to start a thread just for DC training. So lets post info and whatever questions you have about it to better understand. So here we go!....

[pistonpump]

Ill start with a question. How do you know if you are really improving unless you are keeping track of warm up sets? I mean one day workout 1a could be stronger than the next 1a workout because warmups were lighter or less sets....i dont think ive seen people record warmups right, or do you? Do you know what i mean?

[pistonpump]

i guess this isnt working.....oh well

[mfbb]

haha i dunno if it has that much importance...i just do normal non-exhausting warmups and the only set that counts are the ones to failure

DC said that the warm ups should have no impact on the one work set

[thesinner]

Originally Posted by pistonpump

Ill start with a question. How do you know if you are really improving unless you are keeping track of warm up sets? I mean one day workout 1a could be stronger than the next 1a workout because warmups were lighter or less sets....i dont think ive seen people record warmups right, or do you? Do you know what i mean?

I don't train DC, but do warm-ups..

I don't think there's really much point in logging warmups because the point of a warm-up is to remind your body how to execute the motion, get the blood flowing to those particular muscles, and all without really 'working' the muscle as to affect your work set.

I'm gonna use hockey as an example (deal with it):
Before a hockey game I like to take shots on the net during the warm-up (as most players do). Shelfing it top corner during warm ups isn't going to put points up on the scoreboard, but it helps the player remind his body of the coordination needed to put the puck in hard to reach spots in the goal. This helps him to be better prepared during the game when the goals actually count. Warm up sets are more of a mental thing than a physical thing.

[PumpingIron]

yea, warmups are basically to get the blood flowing and stretch the muscle fiber a little...in DC training you should not be using any kind of weight that feels like your are working the muscle during warmup sets.

[imprezivr6]

Yeap. I concur with the above.

Next question..lol

[thesinner]

Originally Posted by imprezivr6

Yeap. I concur with the above.

Next question..lol

What are some examples of "extreme stretching"? Do you do these after the entire workout, after each working set, or after each individual set?

[imprezivr6]

Originally Posted by thesinner

What are some examples of "extreme stretching"? Do you do these after the entire workout, after each working set, or after each individual set?

Well you can do them after each excersise is completed, or after a group of excersises.. I usually do Chest, Shoulders, tris.. Then stretch those, then do back width, and thickness. But allot of people stretch after each.

Extreme Stretching:


Extreme Chest Stretch:
It’s basically the bottom position of a flat bench fly held for 60-90 seconds with your sternum pushed up and out with your lungs full of air. Bring the dumbbells into the armpits and concentrate on getting your elbows as low as possible while forcing your chest upward. Your palms should be facing your pecs like they are when you do flys. Lay on the bench with your ass off of it which forces your chest to raise up even more causing even more of a stretch. The higher you force your chest up with oxygen and by pushing it up and up. I use around 70lb dumbbells but start it off with something comfortable like 40-50lbs until you get 60-90 seconds then go up. The key is to keep the dumbbells about shoulder width and drop your elbows downward and keep your chest high. Here is a pic of how the stretch should look.




Extreme Shoulder Stretch:
This will take a couple times to really get the hang of it. At a smith machine with the bar at chest level face away from it and reach back and grab the bar with an undergrip. Now slowly walk forward until you are up on your heels and it really starts to stretch. At this point roll your shoulders forward and downward like in the bottom position of a shrug. Hold for 60 seconds if you can, you will feel it in your shoulders, biceps and forearms if you do it right. But it will really hurt up in the front delt area. Again here is a pic of how the stretch will look.



Extreme Triceps Stretch:
This is basically a one arm dumbbell extension behind head seated. You can either sit on a flat bench with a barbell in rack pressing against your back to keep you upright, or a seated bench that has a short back. Your elbow is upward, back, and the dumbbell goes downward for 60-90 seconds. Push the dumbbell down with the back of your head if you can and lean back slightly. I would start with something comfortable like 40lbs. Here is another pic to help see how to do it.


Extreme Back Stretch:
Normally the stretching and statics during rack chins stretch it out enough, but if you do want to stretch it just hang from a chin-up bar with the widest grip possible and a dumbbell attached to your weight belt. Hang for as long as possible until you just cant stand it anymore, make sure you use straps during this stretch if you do it at all. The key during this stretch is to lean barely backwards and really flare out your lats while hanging.

Biceps and Forearm Stretch:
Stretch out forearms and biceps by facing away from a power rack reaching both arms back to the barbell which is around shoulder height with an over grip (opposite grip as the shoulder stretch – palms facing down). Now squat down slightly and hold for 45-60 seconds.




Hamstrings Stretch:
One set of stiff legged dead lifts with light weights (maybe 25-35lbs on each side of the bar) going as deep as you can and pausing down the bottom for 10 seconds for 6 reps. If you are really flexible, widen your grip so you have an even greater range of motion.

Quad Stretch:
BY FAR THE MOST PAINFULL STRETCH!!
FACE THE SIDE OF A POWER RACK AND SINK DOWN IN A SQUAT ONTO YOUR TIPPY TOES--HOLDING BOTH SIDES OF THE POWER RACK UPRIGHTS WITH YOUR HANDS--NOW SIMULTANEOUSLY STRETCH YOUR KNEES FORWARD AND A LITTLE BIT DOWNWARD UNTIL THE STRETCH REACHES THE PAIN LEVEL--TRY TO STAY THERE FOR 60-90 SECONDS (I KNOW ITS PAINFULL)
Face the side of a power rack and sink down in a squat onto your tip toes holding both sides of the power rack uprights with your hands. Now stretch your knees forward and a little bit downward until the stretch reaches the pain level. Try to stay there for 60-90 seconds.

[nycste]

Good Post Buddy

[thesinner]

For your quad's stretch, I have an alternative idea (this was taught to me by a pro hockey player).


-Kneel with both knees on the ground.

-Lean back so that your supporting your weight on your hands.

-Push with your glutes to push your pelvis forward (like you're gonna start humping an imaginary goat) until your feel your quadriceps begin to stretch and hold it there.

[rxp1997]

Originally Posted by pistonpump

Ill start with a question. How do you know if you are really improving unless you are keeping track of warm up sets? I mean one day workout 1a could be stronger than the next 1a workout because warmups were lighter or less sets....i dont think ive seen people record warmups right, or do you? Do you know what i mean?

i didn't think the warmups were meant to track your progress, it's the final balls-to-the-wall set that matters (in terms of tracking progress). That being said, I do record all my warmups, try to get 3, sometimes 4 warmups sets and spread the weight evenly across the warmups. Depending on the exercise, I will warm up with 4/6/8/10 or 12 reps, but my idea is to never push the warmup set(s) as i want plenty of steam left for the work set.

[PumpingIron]

There's another Hamstring stretch as well...do you have the photo?

If not I can probably get it tonight...

[imprezivr6]

Originally Posted by PumpingIron

There's another Hamstring stretch as well...do you have the photo?

If not I can probably get it tonight...

Fo shizzle