- 06-25-2008, 01:05 AM
Hello all. I am considering starting DC training on monday and after looking and researching, i have a question. For instance, here is the setup, per instructions...
Three lifts are picked for each bodypart, and each training day you do ONE of the lifts in either rest-pause, or strait set fashion.
That means after warm-ups, you do ONE lift per body-part for a total of 5 sets per workout.
For instance, monday is set up like this...
Hammer Bench Press x 1 set 8/15 Rest-Pause (help)
Military Press in Rack x 1 set 8/15 Rest-Pause
Skull Crushers x 1 set 8/15 Rest-Pause
Wide Grip Pull-Down x 1 set 8/15 Rest-Pause
Bent Row x 1 set 8/15 Rest-Pause
With the above on monday, Does this mean, u will do a set of hammer presses for 8reps, then stop....rest for 15secs and then pump out as many reps as you can? Then rest for 15secs, and repeat till.....till when?
Is the other option just to do straight sets. Like do 1x8reps,....rest for 2 minutes, then another set....rest 2 mins...then another set.....for a total of 5 sets?
What is the best way and am i even looking at this correctly?
Also, if this is done in rest pause fashion, wouldn't you complete your workout fairly fast. (althought im sure u would be very tired and spent)
Thanks for the help. I really wanna try this type of training.
- 06-25-2008, 01:21 AM
Ask away. With this program, you def. want to make sure your doing it correctly, before doing it.. I see people say it didn't work for them, but 90% of the time they are doing some bastardized version, they call DC. Do it how it is laid out, don't over analyze, focus on constant progression, intensity, and listening to your body.
- 06-25-2008, 01:51 AM
Honestly, im just trying to find a routine that is either...looking mainly for strength and mass. Got anything for me?
a)fullbody (been doing this for almost a year, and looking to switchup a little....but would try something different if i could find something i like)
06-25-2008, 02:07 AM
I recommend it. Just do your homework on it, and if your going to do it do it 100% to a T..
Just be 100% sure what you read is correct, because allot of the sites out there are outdated, or take his thoughts/principles out of context.
You may want to invest in buying the DC Dvd even.
06-25-2008, 02:21 AM
06-25-2008, 02:21 AM
I know i had found a excel spreadsheet of all of waterbury's routines which was very neat, because it was all in one spot with everything you needed.
06-25-2008, 11:22 AM
I don't have the sheet nemore but I have articles that dc wrote and I have cycles for pennies saved(the original thread that started the steamboat going)...I can upload it. also, I have a routine recommended by dc himself.
06-25-2008, 11:24 AM
oh and there is a 3 day program that lets u break down the leg day that he talked about, say u wanted legs by themselves.
06-25-2008, 11:42 AM
06-25-2008, 12:20 PM
the DVD by jason wojo is fact filled and very informative, then yo should head to intensemuscle.com and read everything in the dogg pound that has to do with DC to include the extreme stretching.
06-25-2008, 01:21 PM
06-25-2008, 03:45 PM
[QUOTE=imprezivr6;1412969]The 3 way split is recommended for ADVANCED trainees, the regular 2way split(m/w/f) is what MOST people should be doing.
I've had success doing the 2 day split on M/Tu/Th/F but you have to be carefull because it is an easy way to overtrain. If I stalled on reps or weight, I would back it down to three days a week. My favorite part was the amount of time in the gym was almost cut in half.
06-25-2008, 03:51 PM
yeah I can pm it when I get home but as stated, the 3 way is for long term users. I've done 4 phases of 8 weeks...now on my 5thphase...all over a 2yr period so I'd be cautious using it for starters..
EDIT: I mean the m/w/f split, as dc mentioned, was more for long term lifters. He recommended the mon/tue OFF thur/friday split for others.
06-25-2008, 03:57 PM
06-26-2008, 01:33 AM
06-26-2008, 01:38 AM
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