DC 4-5 workouts a week - AnabolicMinds.com

DC 4-5 workouts a week

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    DC 4-5 workouts a week


    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?

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    How long have you been on the regular 2 way split?

    Any stats? Height, weight, BF, years lifting?
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    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.
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    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.
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    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
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    Quote Originally Posted by jdev View Post
    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
    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.
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    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.
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    Quote Originally Posted by jdev View Post
    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.
    At 3 months you should not be changing the program. Do it as it is laid out for you.
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    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.
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    Quote Originally Posted by jdev View Post
    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.
    If you do Bi/forearms/calves/hams/quads Should be fine on ur calves.
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