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?
What you will do is this, (and keep in mind the first few rotations through, will be a matter of figuring out the correct working weights) Pick a weight you can get 6-8 reps for to failure(assuming 11-15rp range). Warm up, then begin your rest pause set. Go untill you know for a fact you wont get the next rep up, and come down nice and slow, take 15 DEEP breaths, go again to failure/till you know you wont get another rep,15 deep breaths, then one final set. It will look something like this usually, 8-4-2. A rest pause set consists of 3 mini sets. It is always advisable to end on a negative when possible.
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?
It isn't an option.. You Rest pause certain muscle groups(chest, tri, shoulder, back width, bi, ham) and Straight set others(Forearm, calf, quad, back thickness) You never do anything with 5 sets. I am not sure where you read that.
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)
Workouts are def shorter, due to less volume, but don't forget warming up, and stretching take up time. You will be spent, that is forsure.. Sometimes you will have to wait a few min before moving on to the next exercise.
Thanks for the help. I really wanna try this type of training.
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.