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!....
I don't train DC, but do warm-ups..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?
What are some examples of "extreme stretching"? Do you do these after the entire workout, after each working set, or after each individual set?Yeap. I concur with the above.
Next question..lol
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.What are some examples of "extreme stretching"? Do you do these after the entire workout, after each working set, or after each individual set?
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.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?
Fo shizzleThere's another Hamstring stretch as well...do you have the photo?
If not I can probably get it tonight...
I would say all of the above.I have a question regarding the stretches shown above that are emphasized in the DC program. Are they intended to prevent soreness, injury, etc. or do they claim the stretches help with growth and strength? btw, I did research this subject somewhat but didn't find a clear answer. Thanks in advance for the help
If you were cramping ya definetly dont want to get hurt. Keep at it buddy!just finished 2a. only got 13reps on the squat widomakers hah dammit
thankyas, feel free to checkout my cycle log or journal logIf you were cramping ya definetly dont want to get hurt. Keep at it buddy!
got link?BTW, DC is a scary looking dude.
got link?
im sure those are fine.what are the "approved" shoulder exercises? I currently do Smith military press, Hammer Strength shoulder press and Smith behind neck press. I have maxed out on the behind neck press and changing it to a seated cable press that simulates DB presses ( the DBs get too heavy for me to swing them up on my own). I am close to maxing out the other two movements so I was looking for approved variations.
thanks.
i know i havent done rear delts in a while tooi know i havent seen anything for rear delts. i just did rear delt flyes today on leg/bi/forearm day...its been like 3 weeks since ive done a direct rear delt excercise.....i didnt do legs today because knee problems so i threw those in and boy did it feel good. I suppose back workouts should stimulate rear delts by DC's reasoning...
something like that exactlyDc Trainign says Barbell rows and Deads hit R delts effectively enough
Wow don't give up so soon dood. I only just found this thread!i guess this isnt working.....oh well
I have no idea here, pics pleaseFor 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.
My guess would be depending on the compound, 5 days to as long as 2 weeks before training.I do 7-week blasts with 1 week recovery as it fits my on-call schedule, but it you are just starting see how you feel each week after week 4 and don't be afraid to cut your blast short. DC will be pretty intense when done right and if it is your first foray into rest/pause your CNS might get a tad overloaded.
As for your cycle, I also try to coincide mine with the start of a blast, as the first week or so after the break is a little tough and phs take a couple of weeks to really affect your workout.
not sure though, if you do a cycle that is shorter that your blast, how would it be best placed (start, middle, end of blast) ?