Here we go fellas...Finally settled back in Jersey. I'm starting a pretty strict DC style routine today.
The framework for this routine is 2 on 1 off. During these 2 days I will hit all muscle groups atleast once, directly. I will be rotating 3 different schemes. The basic outline is this:
A - Chest, Delts, Triceps, Back Thickness, Back Width
B - Biceps, Wrists, Calves, Hamstrings, Quads
In the end, things look like this...1a, 1b, off, 2a, 2b, off, 3a, 3b, off, repeat.
I will be doing 2-4 warm-up sets and then 1 rest-pause set to failure fo each exercise. The rest-pause set will be a combonations of 3 sets with 12-15 breaths in between.
Abs will be done on A days and some B's if I'm feeling frisky. I've also incorporated a few direct exercises for traps that you will be able to see along the way...
The premise of DC training is that strength = size and by hitting each muscle once a session and more then once a week, you grow 104 times a year, instead of 52. It makes sense and guys like David Henry use DC.
Once you reach a point where you are maxed out on a lift, you substitute a different lift in it's place and once you max out on this, you can put the old lift back into the routine and you should be stronger than you were previously. This ends up being a never ending cycle in which you are constantly getting stronger.
Diet is on point after a week long binge of hoagies, pizza, chinese, donuts and beer. I'm still tight as hell though, suprisingly...
I hope I don't disappoint with this one!