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DC 4-5 workouts a week

jdev

Active member
i was thinking of doing a 2on 1 off schedule. I don't like the way my shoulders and triceps are growing. I was thinking of doing the legs/bi day first and then the upper body workout on the day right after it.

Has anyone tried this before?
 
oh sure i forgot about that.

age 18, 190, BF probably 17%, 2 years lifting.

I was doing rippetoe for a while, but stopped gaining and switched to DC about 3 months ago i think. I eat a lot of calories. probably at least 3000. a lot is fat cals, as i am forced to eat at the cafeteria at my university.
Im not going to have anything to do for a while over the summer, so i can sleep as much as necessary, which is my reason for trying to increase the amount i workout.
 
I wouldn't. You have only been doing the 2 way split for 3months, not nearly enough time to evaluate. The regular 2 way(3day) split is recommended for 90% of people.

Post up what ur workouts look like(what exercises)

Additionally 3k cals is not allot. Especially if it is mostly fats.
 
okay heres my exercises

Upper1
Flat Chest Press Mach 15rp
Machine Lat Pulldowns 15rp
Military Press 15rp
Lat Raise Machine (12 straight)
Weighted Dips 20rp
T-Bar Rows (12 straight)

LB1
Standing EZ-Bar curl 15rp
Hammer Curls 12 straight
Lying Leg Curl 25rp
Leg Press Mach. 20 straight
Standing Calf 12 straight

Upper2
Dec BB chest press 15rp
Seated DB sh. press
Skullcrushers 15rp
Side Delt raise 12 straight
Long Lat Pull 15rp
DL 12 straight

L/B2
Biceps Cybex Machine 15rp
Pinwheel Curls 12 straight
Seated Hamstring Curl 25rp
Squats 6 then 20 straight
Calves on Leg Press 12 straight

Upper3
Inc. DB press 15rp
Smith Machine Behind Head Seated Shoulder Press 15rp
Pullovers 15rp
Front DB Raise 12 straight
Rack Pulls 15-20rp
Pendlay Rows 12 straight

L/B3
Inc. Bench DB Hammer Curl 15rp
One Arm Reverse Grip Low Pulley Curls 12 straight
SLDL 12 straight
Lying Squat Machine 6 then 20 straight
Seated Calf Raises 12 straight

Thanks for your help btw
 
jdev said:
okay heres my exercises

Upper1
Flat Chest Press Mach 15rp
Machine Lat Pulldowns 15rp
Military Press 15rp
Lat Raise Machine (12 straight)
Weighted Dips 20rp
T-Bar Rows (12 straight)

LB1
Standing EZ-Bar curl 15rp
Hammer Curls 12 straight
Lying Leg Curl 25rp
Leg Press Mach. 20 straight
Standing Calf 12 straight

Upper2
Dec BB chest press 15rp
Seated DB sh. press
Skullcrushers 15rp
Side Delt raise 12 straight
Long Lat Pull 15rp
DL 12 straight

L/B2
Biceps Cybex Machine 15rp
Pinwheel Curls 12 straight
Seated Hamstring Curl 25rp
Squats 6 then 20 straight
Calves on Leg Press 12 straight

Upper3
Inc. DB press 15rp
Smith Machine Behind Head Seated Shoulder Press 15rp
Pullovers 15rp
Front DB Raise 12 straight
Rack Pulls 15-20rp
Pendlay Rows 12 straight

L/B3
Inc. Bench DB Hammer Curl 15rp
One Arm Reverse Grip Low Pulley Curls 12 straight
SLDL 12 straight
Lying Squat Machine 6 then 20 straight
Seated Calf Raises 12 straight

Thanks for your help btw
Click to expand...

I can see why you are probally not making progress.. You are likely over training your shoulders. It is easy to over train on this program, that is why he lays it out the way it is.

You should be doing 1 exercise RP'd, not 1 Rp'd and another straight setted.

I see you are doing on upper 3, rack pulls Rp'd.. They should not be RP'd. And you are also doing a rowing movement after them.

FOr back thickness, do one heavy set 4-8, then one lighter set 8-12. Both straight setted.

Quads should be trained last on leg day, and back thickness should be last on ur upper body day.. Do one heavy set between 5-10 reps, then do a widow maker of 20 reps. Make sure on the 20 repper you are using a weight that by 10-12 you are like "holy ****" and even if you have to stop and pause a breath or two, don't rack the weight untill you get the 20. Some times i will get 10, take a few breaths, do 3-5 more, few breaths, and finish the set.
 
What should I do for middle delts? My shoulders never really grew, even when i was doing rippetoe (Military press every 5 days), and for the first month when i wasnt doing side delt exercises, so i dunno what to do.
I think i was looking at something by Jason Wojo, and he does the straight set with side delts after doing front delt work.

Any suggestions for triceps?

What is the correct range for rack pulls? and why no row after rack pulls? My back is growing well so i don't really wanna switch it up too much.

Also, is there really much harm in doing calves after quads? i can lift a lot more on quads this way, as I have much more stability. especially with squats.
 
jdev said:
What should I do for middle delts? My shoulders never really grew, even when i was doing rippetoe (Military press every 5 days), and for the first month when i wasnt doing side delt exercises, so i dunno what to do.
I think i was looking at something by Jason Wojo, and he does the straight set with side delts after doing front delt work.

That dude is also VERY advanced. DC recommends some widowmakers to some advanced people for lagging body parts, but only on the 3 way split.

It is going to take more then a month to add any noticeable size. Give it time.. Make sure you are BEATING UR LOGBOOK. and progressing in weight. If not you need to be switching things up.. Also you might want to eat more cals, and more coming from protein.


Any suggestions for triceps?
Tri's are my lagging body part IMO I have brought them up a bit by doing close grip bench, and rev grip bench

What is the correct range for rack pulls? and why no row after rack pulls? My back is growing well so i don't really wanna switch it up too much.
Rack pulls should be one heavy set 4-8, then a lighter set 8-12. Because after doing 2 sets of heavy rack deads, you are good to go.

Also, is there really much harm in doing calves after quads? i can lift a lot more on quads this way, as I have much more stability. especially with squats.


Quads should be last, as when you are done with ur widowmaker you should be SPENT. If you really feel you can push more on quads by doing calves after then i would say go ahead, but i just don't see them impacting much. I kill my calves, and i have no issues with stability.
Click to expand...
At 3 months you should not be changing the program. Do it as it is laid out for you.
 
yeah i think im gonna switch reverse grip bench for skullcrushers. I always beat my logbook, except on skullcrushers.

also about the rack pulls, i got confused, i meant rack chins.

I dunno, i always can't do as many reps as i start falling over, because my calves cant keep me stable. After im done with quads, i go deaf for about a minute and can barely support myself. I wait about 5-7 minutes before starting calves.
 
jdev said:
yeah i think im gonna switch reverse grip bench for skullcrushers. I always beat my logbook, except on skullcrushers.

also about the rack pulls, i got confused, i meant rack chins.

I dunno, i always can't do as many reps as i start falling over, because my calves cant keep me stable. After im done with quads, i go deaf for about a minute and can barely support myself. I wait about 5-7 minutes before starting calves.
Click to expand...

If you do Bi/forearms/calves/hams/quads Should be fine on ur calves.
 
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