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?
It's a very easy thing to follow, really. The obvious suggestions I have for you are to watch the DVD (breaks it down very well), or read the stickies on the DC forum on the intense muscle forum (I don't think I can link you to that here). Really, the only caveats to watch out for are making sure deadlifts aren't the workout before or the workout after squats.
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/WeightLifting/StrengthStandards.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:
A
Chest
Shoulders
Triceps
Back Width
Back Thickness
B
Biceps
Forearms
Calves
Hamstrings
Quads
One last caveat. If your hamstring exercise is a deadlift of some sort or good morning, you should do it after your quad exercise.