- 07-15-2012, 05:01 PM
Ok, so really started looking into "proven" routines, as I always just come up with my own. However, after researching DC for hours upon hours, it seems WAY confussing! Anyone got a layout in which they follow? Seems like with all the "science" it would take the fun outta it! I mean, Rest Pause, excersise selection ect. Its just super confussing.
Hell, maybe someone else has another advanced routine that is a bit easier to follow?
- 07-15-2012, 06:53 PM
there are many great programs. what are you goals and im sure we can come up with several to choose from.you can call me "ozzie" for short.
07-15-2012, 08:26 PM
I can give you a few other important pointers on the program:
- this is not a program for beginner or even intermediate lifters. Your squat, bench, press, and deadlift numbers should fit in the advanced columns: http://www.exrx.net/Testing/WeightLi...hStandards.htm
- use rest paused and negatives for every exercise EXCEPT leg or back movements involving your lower back. This includes any squat variation, any deadlift variation, or bent over rows. Also you do not use rest paused or negatives for forearm exercises
- now that you know this, you can check out the list of "DC approved exercises" to fill in the exercises for your A1, B1, A2, B2, A3, and B3 days.
- All A days have the same layout, and all B days have the same layout. They are as follows:
One last caveat. If your hamstring exercise is a deadlift of some sort or good morning, you should do it after your quad exercise.
07-15-2012, 08:59 PM
Hmm, I think I am understanding the concept. I always used to do fullbody routines, however, over the last couple years, I have just enjoyed being in the gym, so keep toying around with 4-5days splits (Muscle group per day-high volume). But, since progress has stalled, I think fullbody, or something like this may be the key.
So, for rest pause, do you aim for a number of reps after all of the small sets? I mean, like for bench, if you wanna get 12 reps would it look like this....
^Its technically three sets, or one big set correct?
07-15-2012, 10:33 PM
07-15-2012, 10:52 PM
07-15-2012, 10:54 PM
There are exercises this doesnt apply to though. The main ones are squat and deadlift. With squat the suggest way is 4-6 reps and/or a 20 rep set called a widowmaker. With the widowmaker you use a much heavier weight than normal and do breathing squats. You will be on the floor afterwards if excuted correctly. The other would be deadlifts(all forms). I think with this the suggestion is 8-10.
07-15-2012, 11:19 PM
DC will tax your recovery abilities like no other program out there (IMHO). It's brutal, but will get you big if your diet is in check.
Just be sure to follow the program AS WRITTEN. Dante laid it all out the way he did for a reason-it works. As soon as it becomes bastardized with end user modifications, it's no longer DC.
Don't worry, man, someday I'ma be nobody too.
07-16-2012, 08:29 AM
Yea, im going to keep reading up on it. Definitly think itll be "fun". Itll be weird not being in the gym so much though...
07-16-2012, 12:23 PM
If you hammer it like you need to, you will walk out with plenty of satisfaction!
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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