I've seen a lot of people mentioning this training method lately and I'm thinking of giving it a go. I just wanted to get a general consensus on how this has been working for those who have tried it. Thanks.
deads, rack deads, bent over rows, tbar rows, hyperextensions, seated rows, etc.what exercises does he recommend for back thickness?
Deadlifts and diff variation of rows.what exercises does he recommend for back thickness?
Hey BP, do you find that you can effectively avert overtraining btwn DC and martial arts?Deadlifts and diff variation of rows.
I do a modified version and really like it especially the split and frequency. As far as being "on" or not, I don't see how that matters. If it doesn't work while your "off" then it won't work while your "on" and vice versa. IMHO
Yes and no. I find that I need to take a week off more frequently than I did with a higher volume program and I go less than full intensity on some workouts namely legs as bouncing around sparring and kicking take a surprising toll on them already. I am also doing a slightly modified version that I got from Glen. Not as many warmups and 3 working sets with increasing weight vs just one with RP's or statics although I typically try and hold a static or at least an exaggerated negative on the last rep. We will see how it goes now that I am incorporating more cardio back into the mix. Last cut I used the same split but instead of increasing weights each set I would only rest 60 seconds with the same weight and would effectively hit my desired rep ranges without having weight increases. My heartrate remained elevated the entire workout this way as well which is a plus while cutting. One more thing to note is my rep ranges are 8-10, 6-8 and 2-4 for the escalating weight in the sets vs some of the higher reps I see y'all doin in your logs. I don't know if that would push me towards overtraining more or not.Hey BP, do you find that you can effectively avert overtraining btwn DC and martial arts?
Is this similar to West Side? If your warming up with so many sets arent you adding volume?
Just trying to get a good understanding
Heh, maybe so. The split, frequency and overall volume remain as I do somewhere between ~13-20 reps per exercise just split between 3 weight ascending sets vs one with RP/static. I still do some statics, controlled eccentric, intense stretching and I up the weight or reps every workout, if I stall, the exercise changes. Overall I think this style has more in common with DC than not thus the "modified" designation. But hey, from now on we'll call this "BP" training, has a nice ring.Bp that doesn't sound modified, that's not DC anymore, the whole point is to do 1 set to failure rest pause, then do static reps and intense stretches. And to increase your weights/reps each week and cycle through exercises. I'm not saying their is anything wrong with what your doing i just don't think that can be called DC training anymore.
Doing it right now. Still hitting PR's about 80% of the time, and that is while doing manual labor in sweltering heat.Would it be ok to train DC style on a cut?
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