Bassgod's Mass Xxxplosion Cycle!!

[bassgod272]

If you've never done 20 reppers,or haven't done them in a while,you will get very sore.I'm almost positive the stretch marks on my upper thighs came when I first started doing 20 rep sq's.Where are you getting your info for DC training?Seems like it's secretive.Same way with max ot,you have to join the site to get it.I read bits and pieces from others on both DC and max OT,but not much.

gimme a few minutes to gather it up and i'll PM you a bunch of info bro. BTW i'm going to start posting regularly again, just won't respond to certain questions and what not for a little while. i'm using MMV2, EC stack, levi-reloaded, paravol, hemodraulix, l-carnitine, multi, b-complex, and bcaa's. my oter supps i am either a few days from being out of or decided to save for later. currently training DC style and doing 20min of cardio 3 times per week along with more ab work. oh, and pretty soon i will add in methoxy-tst whenever i feel like it on w/ days only for an added boost in strength/aggression/focus! :woohoo:

 

[bassgod272]

i think he died? CALLING BASSGOD!!!!!!!!!!!!!!!!!!

i've been resurrected B!TCH!!!! :lol:

 

[ajensen11]

Hey Bass, would you mind PM'ing me the info as well?

Thanks

gimme a few minutes to gather it up and i'll PM you a bunch of info bro. BTW i'm going to start posting regularly again, just won't respond to certain questions and what not for a little while. i'm using MMV2, EC stack, levi-reloaded, paravol, hemodraulix, l-carnitine, multi, b-complex, and bcaa's. my oter supps i am either a few days from being out of or decided to save for later. currently training DC style and doing 20min of cardio 3 times per week along with more ab work. oh, and pretty soon i will add in methoxy-tst whenever i feel like it on w/ days only for an added boost in strength/aggression/focus! :woohoo:

 

[bassgod272]

Hey Bass, would you mind PM'ing me the info as well?

Thanks

no prob brotha.

 

[thundergod]

i've been resurrected B!TCH!!!! :lol:

As all Gods are!! Resurrected to live in immortality!! THE THUNDERGOD:hammer:

 

[pantera101]

Are you writing down the reps and poundages from your workouts bass?

 

[bassgod272]

Are you writing down the reps and poundages from your workouts bass?

I always do this bro, even before I started DC

 

[pantera101]

I always do this bro, even before I started DC

Well that explains how you and others know every damn weight and rep for every exercise you do!Guess I'll be getting a little notebook.........

 

[bassgod272]

Well that explains how you and others know every damn weight and rep for every exercise you do!Guess I'll be getting a little notebook.........

haha, yep. it's great motivation as well. you see what you did last time and say "I MUST at LEAST increase reps or weight!"

 

[pantera101]

And one other question bass.Didn't you tell me you are working out 4 days a week?How are you doing that?From what I've read,DC is 3 days a week.Also,I take it you just don't end sets on negatives?I guess you could in a smith machine,but I hate the smith machine and everyone else loves it.So it's always taken.I swear they just like the fact you can put more weight on the bar.

 

[bassgod272]

And one other question bass.Didn't you tell me you are working out 4 days a week?How are you doing that?From what I've read,DC is 3 days a week.Also,I take it you just don't end sets on negatives?I guess you could in a smith machine,but I hate the smith machine and everyone else loves it.So it's always taken.I swear they just like the fact you can put more weight on the bar.

well i had THOUGHT that i could do 4 times per week. i just split up body parts differently, that's all. i'd make it so i wasn't doing as many body parts per day, then i could do my usual 4 day split. however this is not going to work for me, lol. my legs are still sore as fvck and today is the 2nd day off. tomorrow i will go to the gym regardless and do upper body. yes, i DO end sets on negatives. my problem is the static's. i will use the smith machine for every exercise i can because that's the only way for me to truly train DC style without having a partner. i, like you, do not like the smith. it restricts natural range of motion, whatever though, i gotta do what i gotta do! every now and then i have a partner, when i do i'll use free weights and when i don't i'll use the smith.

 

[BlackSheep]

Dude bass I tried to repp ya but I gotta hore around first!! That video in your AVY IS THE SHT!!!!! LMFAO Fcuk the Police!!! Fu-Fu-Fcuk da police lol..........

 

[pantera101]

well i had THOUGHT that i could do 4 times per week. i just split up body parts differently, that's all. i'd make it so i wasn't doing as many body parts per day, then i could do my usual 4 day split. however this is not going to work for me, lol. my legs are still sore as fvck and today is the 2nd day off. tomorrow i will go to the gym regardless and do upper body. yes, i DO end sets on negatives. my problem is the static's. i will use the smith machine for every exercise i can because that's the only way for me to truly train DC style without having a partner. i, like you, do not like the smith. it restricts natural range of motion, whatever though, i gotta do what i gotta do! every now and then i have a partner, when i do i'll use free weights and when i don't i'll use the smith.

I guess I'm just going to have to skip the negative part.I train anywhere from 6AM-11AM,all depending on work.I don't have set hours,let alone set days I work.So a training partner is out of the question.Unless he worked with me,but not many construction workers want to lift weights early before turing into a zombie under the hot a$$ sun doing physical work.If I went all smith machine.........I'd have to wait every damn day to use it,then old out of shape guys and skinny young guys would be asking when I'm going to be done.Plus,I'm old school as far as free weights go.

 

[bassgod272]

I guess I'm just going to have to skip the negative part.I train anywhere from 6AM-11AM,all depending on work.I don't have set hours,let alone set days I work.So a training partner is out of the question.Unless he worked with me,but not many construction workers want to lift weights early before turing into a zombie under the hot a$$ sun doing physical work.If I went all smith machine.........I'd have to wait every damn day to use it,then old out of shape guys and skinny young guys would be asking when I'm going to be done.Plus,I'm old school as far as free weights go.

it's really easy to end on negatives more most exercises bro. only things that are difficult are incline BB bench and skull crushers really. there are only certain exercises that are "DC approved." all besides the 2 mwntioned either use DB, smith machine, regular machine, or things like BB rows, which would be quite easy to end on a negative. just drop the shyt afterward :lol: don't forget statics bro. those are actually more difficult than ending with negatives. you MUST have a partner or be using a machine in order to do statics.

 

[pantera101]

What are statics again?I read before,but it was a long time ago........I just joined intense muscle,so I will be learning alot about DC in my time off from the gym.

 

[bassgod272]

What are statics again?I read before,but it was a long time ago........I just joined intense muscle,so I will be learning alot about DC in my time off from the gym.

after your last rep of the 2nd rest pause set you do, start a partial rep and hold it for 10-30sec depending on the exercise. it is painful, but damn i love it!! :lol: everything about DC is INTENSE and HARDCORE, which is why they say you should try many other programs prior to giving DC a shot. it isn't for anyone but the hardcore. that is why I am doing it :head: you gotta be dedicated, eat the right way, train the right way, don't skimp out on ANYTHING or else it won't work like it's supposed to. in the future when i have extra $$$ i am going to email D and apply to be a trainee of his. that would be fvckin SICKKK!!! it's $400 btw.

 

[pantera101]

after your last rep of the 2nd rest pause set you do, start a partial rep and hold it for 10-30sec depending on the exercise. it is painful, but damn i love it!! :lol: everything about DC is INTENSE and HARDCORE, which is why they say you should try many other programs prior to giving DC a shot. it isn't for anyone but the hardcore. that is why I am doing it :head: you gotta be dedicated, eat the right way, train the right way, don't skimp out on ANYTHING or else it won't work like it's supposed to. in the future when i have extra $$$ i am going to email D and apply to be a trainee of his. that would be fvckin SICKKK!!! it's $400 btw.

He jusrt said on here that he doesn't train people anymore cause he got burned out on it.It's in the steroid section in a thread ozarkeBRAND started about DC's drug use or something.Let me know if you can't find it and I will check andd see what it's called.I just seen dogcrap was the last poster so I cheked it out and it's him.I guess I'll be doing more machines and db's.And for skull cruchers,I just set them on the bench behind my head or bring them down quickly to my chest if I fail.The setting behind head on bench would be better.Check out intense muscle.It's a b!tch signing up!They have this black on black thing going......:think: Just highlight it and the words and boxes will show(I finally found this out).You'll see what I mean if you sign up.

 

[bassgod272]

He jusrt said on here that he doesn't train people anymore cause he got burned out on it.It's in the steroid section in a thread ozarkeBRAND started about DC's drug use or something.Let me know if you can't find it and I will check andd see what it's called.I just seen dogcrap was the last poster so I cheked it out and it's him.I guess I'll be doing more machines and db's.And for skull cruchers,I just set them on the bench behind my head or bring them down quickly to my chest if I fail.The setting behind head on bench would be better.Check out intense muscle.It's a b!tch signing up!They have this black on black thing going......:think: Just highlight it and the words and boxes will show(I finally found this out).You'll see what I mean if you sign up.

i'm already a member over there. that's where i got my new sig from it's a quote from D lol.

 

[pantera101]

I'm not seeing anything about doing statics bass.Is it mandatory?I'm thinking about skipping it and just doing free weights.I can't bring myself to using machines.They go against what I believe in........:lol:

 

[bassgod272]

I'm not seeing anything about doing statics bass.Is it mandatory?I'm thinking about skipping it and just doing free weights.I can't bring myself to using machines.They go against what I believe in........:lol:

check out the doggcrapp blogspot link i sent you. the 1 with the yellow background.

 

[pantera101]

I read that one and didn't see anything about statics that I remeber.I'll check again though.I was reading on intense muscle and DC gave an example of a set but said nothing about statics.Or any where else for that matter.He even summarised DC at one point,and again didn't mention statics.I'm just going to skip them or evolve something to do them another way maybe.I've set bars on me before,and if you can lift it,it wont kill you.As long as you're not freakishly strong and drop it just right on your neck or something.When I fail,the bar gets set down though,not dropped.Franco set 315 on his chest and laughed and told Arnold he made him miss in pumping iron.

 

[bassgod272]

I read that one and didn't see anything about statics that I remeber.I'll check again though.I was reading on intense muscle and DC gave an example of a set but said nothing about statics.Or any where else for that matter.He even summarised DC at one point,and again didn't mention statics.I'm just going to skip them or evolve something to do them another way maybe.I've set bars on me before,and if you can lift it,it wont kill you.As long as you're not freakishly strong and drop it just right on your neck or something.When I fail,the bar gets set down though,not dropped.Franco set 315 on his chest and laughed and told Arnold he made him miss in pumping iron.

Workout 1
CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear pulldowns to back of head 300 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back)

these were written by dogg here: Invalid Link Removed

a little more than 1/2 way down the page. lemme do some searching real quick and i'll get you a vid of jason wojo doing a quick static...

 

[bassgod272]

dammit, i can't find it now. i watched one last night where a dude in the background said "ok, now gimme a 10 sec static!" and he did a partial rep and held it quite painfully for 10 sec. fvck, oh well. i read some more on them and they can be used every once in a while, but not all the time. it is counterproductive if they are done every workout.

 

[pantera101]

dammit, i can't find it now. i watched one last night where a dude in the background said "ok, now gimme a 10 sec static!" and he did a partial rep and held it quite painfully for 10 sec. fvck, oh well. i read some more on them and they can be used every once in a while, but not all the time. it is counterproductive if they are done every workout.

Thats what I want to hear!When I want to do them,I will use db's.When not,it will be bb's(my favorite).They were sounding like something to get you overtrained to me.Like drop sets or something.

:EDIT: I take that back.I forgot about ending on negatives.I guess it will be mostly heavy awkward db's.......

 

[bassgod272]

My DC Training DVD came in the mail today as well as bottles of IBE EPI!!! :woohoo: :dance: it's pretty sweet cuz Jason actually signed the DVD and wrote "good luck with you training bro!" i thought that was cool, makes it more personal ya know?

 

[pantera101]

My DC Training DVD came in the mail today as well as bottles of IBE EPI!!! :woohoo: :dance: it's pretty sweet cuz Jason actually signed the DVD and wrote "good luck with you training bro!" i thought that was cool, makes it more personal ya know?

Let me know if it's worth it.How much was it?I have been studying over at IM and am getting the DC down.The 30th will be the start of DC with some havoc thrown in!I might even start the havoc a day or two earlier to get it in the blood.So I will have had 7 days off from the gym cause I want to do the M,W,F.I will be plenty refreshed with havoc flowing........I'm fixing to faint!

 

[thundergod]

Got an Epi cycle planned for the near future Bass?:blink: THE THUNDERGOD:hammer:

 

[thundergod]

Let me know if it's worth it.How much was it?I have been studying over at IM and am getting the DC down.The 30th will be the start of DC with some havoc thrown in!I might even start the havoc a day or two earlier to get it in the blood.So I will have had 7 days off from the gym cause I want to do the M,W,F.I will be plenty refreshed with havoc flowing........I'm fixing to faint!

The anticipation is freakin' killin' me Pantera!!:frustrate Let me know just as soon as you put your log up!! THE THUNDERGOD:hammer:

 

[bassgod272]

Got an Epi cycle planned for the near future Bass?:blink: THE THUNDERGOD:hammer:

nope, it won't be used for a little while. i traded a bottle of xtreme tren and AX phera-plex for it. had to get rid of the last 2 "questionable" items in my possession for personal reasons. i just fvckin LOVE epi and the bro's i traded ith had some

 

[bassgod272]

Let me know if it's worth it.How much was it?I have been studying over at IM and am getting the DC down.The 30th will be the start of DC with some havoc thrown in!I might even start the havoc a day or two earlier to get it in the blood.So I will have had 7 days off from the gym cause I want to do the M,W,F.I will be plenty refreshed with havoc flowing........I'm fixing to faint!

i think i can post the price, can't i? eh, we'll find out :lol: 29.99 plus 5 for shipping, but the shipping charge goes toward charity. you'll love DC with epi in yo system! recovery will be niceee! time to go watch the DVD! :afro:

 

[pantera101]

The anticipation is freakin' killin' me Pantera!!:frustrate Let me know just as soon as you put your log up!! THE THUNDERGOD:hammer:

I have the list in my head as to who will get pm's for my log.You were already on that list!I will be moving at some point so their might be a brief pause after it gets started,but I will get back as soon as possible.I'll probably get it set up to have the people come get my internet going the day after I move in.

 

[FOOFAC]

Just caught up on the last 2 pages and for DC training or any form of High Intensity training without a training partner a power rack is the fvcking key boys. I seriously don't know how you guys train to failure on squats and presses without one. Weather you realize it or not you may also be holding back psychologically out of fear of looking like an idiot in the gym or out of getting hurt. The security you feel in the rack allows you to always push your limits.

 

[pantera101]

Just caught up on the last 2 pages and for DC training or any form of High Intensity training without a training partner a power rack is the fvcking key boys. I seriously don't know how you guys train to failure on squats and presses without one. Weather you realize it or not you may also be holding back psychologically out of fear of looking like an idiot in the gym or out of getting hurt. The security you feel in the rack allows you to always push your limits.

If I hold back I realise it and feel guilty and pi$$ed.If I go too far,I know when I'm trying to get out of the position with the weight.When you're pushing up the last rep and it takes 5 times longer and you might think for a split second "oh sh!t!It might not go back up!"Thats your last rep!Alot of people hold back with a spotter cause they don't have the do or die attitude.They know he's right there to bail you out if needed.Sop realy it works both ways.It took me many times of knowing after a set I could of done more,and getting myself out of awkward positions due to trying for one more when I couldn't to learn.To me it's simple now.I absolutely know everytime if I can get one more rep or not.I don't think most people realise that a forced rep with the help of a spotter doen't count as a rep.I'll rep out 595 all day with enough spotters!

 

[FOOFAC]

Ok in your case maybe that's true but I can tell you that I thought the same thing before I got a rack and I've witnessed the very same in many I have trained. The mind works in mysterious ways weather you want it to or not. Here is another thing you probably won't agree with; if you do more than 1-2 work sets per exercise you will psychologically hold back on the first set even though you believe you are giving 100%. Your mind will hold you back because it knows you have more of the same to do. I did not believe this until I started doing Mentzer style training approx 15yrs ago. I'm sure as a Mentzer/Dorian fan TG would also agree with this.

 

[thundergod]

Ok in your case maybe that's true but I can tell you that I thought the same thing before I got a rack and I've witnessed the very same in many I have trained. The mind works in mysterious ways weather you want it to or not. Here is another thing you probably won't agree with; if you do more than 1-2 work sets per exercise you will psychologically hold back on the first set even though you believe you are giving 100%. Your mind will hold you back because it knows you have more of the same to do. I did not believe this until I started doing Mentzer style training approx 15yrs ago. I'm sure as a Mentzer/Dorian fan TG would also agree with this.

:goodpost: I agree with you 100% Foo! I'm a Mentzer/Yates disciple and that system works!! It's the best way for me to train, I know. I've trained using every technique and training principles there are. H.I.T. is the absolute best to avoid over-training and doing too many sub-par sets that don't tax your muscles enough. You WILL hold back when you know you've got 3 or 4 more sets of the same exercise. 2 heavy sets is all I can truly pour my heart and soul into without holding back pychologically. You're dead on with this one Foo!! THE THUNDERGOD:hammer:

 

[pantera101]

Ok in your case maybe that's true but I can tell you that I thought the same thing before I got a rack and I've witnessed the very same in many I have trained. The mind works in mysterious ways weather you want it to or not. Here is another thing you probably won't agree with; if you do more than 1-2 work sets per exercise you will psychologically hold back on the first set even though you believe you are giving 100%. Your mind will hold you back because it knows you have more of the same to do. I did not believe this until I started doing Mentzer style training approx 15yrs ago. I'm sure as a Mentzer/Dorian fan TG would also agree with this.

Well I'm fixing to start DC,so I shall see!I was thinking today that theirs guys in both groups that don't go all out.Ones with spotters and the spottless.I have watched duys lift incase I needed to bail them out cause they had no spotter.They struggle like hell but the bar keeps slowly going up.I see guys with spotters who don't go all out or the spotter jumps in as soon as the bar slows.Theirs one guy at my gym who will perform heavy(365 last I saw) singles without a spotter on the bench press.Thats obvisouly one I watch incase I need to bail him out!


The mind is powerfull,but one thing I have noticed is that I do better when I'm scared and doubting myself then when I'm confident.I usually fall short when I'm confident,and pass my doubts when doubtfull.IDK,some have what it takes to go all out and truly push themselves,others just don't have it.I had a decent sized guy get kinda mad at me cause I just gave him enough lift on the spot to keep it going.He said I like to rep that sh!t out!So I thought to myself then use lighter weight and do it by yourself!I had another make it clear that as soon as the bar started to slow down to keep it going.He said he didn't want to struggle!These guys don't have what it takes!!!!!With or without a spotter!!!!!

 

[FOOFAC]

I hear ya TG. I had 10 years of training with just about every technique you can think of and I was rewarded very little for my efforts until I saw the light. Now that I'm older it's even more important for recovery because I can't get away with the BS I used to do back then. I see guys doing 5 sets or more of an exercise and they get the same number of reps for all their sets. That is physically impossible if you are training at 100% intensity and imho a waste of time. 1 set at 100% is better than 5 at 80% unless your goal is to stay the same size. The last rep is the most important rep and unless you are taking steroids you will become frustrated with your results from volume training. Hear is another tip most probably don't want to hear because these guys are your idols but a lot of pros don't know sh!t about training. Just because they are big does not mean you should listen to their advice. It just means they are on the best gear. I've seen guys blow up on juice while using bad form, undisciplined routines and diets and not record their workouts. I guess rounded back deadlifts, McDonalds and guessing what weight to use must be the key to growth!!! Whatever! At the same time I'm not close minded and have also ordered the DC video in addition to a lot of documentation that I already have so I will try it. BTW I have done rest pause many times in the past and it is effective but also very intense and can lead to over training. Admittedly it was not in the same fashion because I would only rest a couple of seconds so I could get an extra rep. Mentzer also advocated RP but advised that it be done infrequently. The stretching of the muscle fascia has also been around a longtime so that too is nothing new. I believe it has some merit but I don't believe that it will make or break you. On second thought it can break you because if you are not careful with the stretching you can injure yourself. Some also believe that too much stretching of the shoulders can lead to instability of the joint though I have no proof of this you should still keep it in mind. I think DC training might be very effective for short 3 or 4 week cycles and I plan to try it on my next run.

 

[FOOFAC]

Well I'm fixing to start DC,so I shall see!I was thinking today that theirs guys in both groups that don't go all out.Ones with spotters and the spottless.I have watched duys lift incase I needed to bail them out cause they had no spotter.They struggle like hell but the bar keeps slowly going up.I see guys with spotters who don't go all out or the spotter jumps in as soon as the bar slows.Theirs one guy at my gym who will perform heavy(365 last I saw) singles without a spotter on the bench press.Thats obvisouly one I watch incase I need to bail him out!


The mind is powerfull,but one thing I have noticed is that I do better when I'm scared and doubting myself then when I'm confident.I usually fall short when I'm confident,and pass my doubts when doubtfull.IDK,some have what it takes to go all out and truly push themselves,others just don't have it.I had a decent sized guy get kinda mad at me cause I just gave him enough lift on the spot to keep it going.He said I like to rep that sh!t out!So I thought to myself then use lighter weight and do it by yourself!I had another make it clear that as soon as the bar started to slow down to keep it going.He said he didn't want to struggle!These guys don't have what it takes!!!!!With or without a spotter!!!!!

I agree with that but I also believe that intensity is learned too because you have to have the mind muscle link to push them that much harder. Some get it right away, some take time and some never do. I don't have a lot of faith in spotters because some are distracted when you need them but the rack is always ready to save your a$$. I hear ya about that little bit of fear helping to push ya but the flaw there is if you were to tear a rotator cuff adrenaline ain't gonna save ya. Trust me bro I've been there. I like to be nice and safe in my rack and then use my mind to turn on the adrenaline by imagining someone assaulting my wife or my brother being shot in Afghanistan. I go fvcking nutz then which jacks me up even more.

 

[pantera101]

I'm looking forward to DC myself.I like the idea of it,and it's definately different.I will be blasting through my havoc cycle and coasting during pct.I plan on seeing how long I can go before needing to coast naturally.I'm thinking 6-7 weeks.IDK.It's definately intense,but its also three wo's a week.I'll see what happens as thats the only way I'll truly know.

LIke I said earlier,that one guy who got mad for me not lifting the weight for him......I also said he has decent size and he does.I also found out he juices.For one he told me last I saw him he was getting this and that today,and another told me he's a good friend of his and he's been juicing for a while.I heard Bertil Fox would always use weight that was too heavy and get all mad at someone if they tried to correct him cause he was usually the bigger guy and all.It makes me wonder about guys who don't go all out and/or who use machine after machine doing the same exact thing every time that have decent size on them.How big would they be if they started doing free weights?More importantly things like sq's and deads' while truly pushing themselves........

 

[pantera101]

I agree with that but I also believe that intensity is learned too because you have to have the mind muscle link to push them that much harder. Some get it right away, some take time and some never do. I don't have a lot of faith in spotters because some are distracted when you need them but the rack is always ready to save your a$$. I hear ya about that little bit of fear helping to push ya but the flaw there is if you were to tear a rotator cuff adrenaline ain't gonna save ya. Trust me bro I've been there. I like to be nice and safe in my rack and then use my mind to turn on the adrenaline by imagining someone assaulting my wife or my brother being shot in Afghanistan. I go fvcking nutz then which jacks me up even more.

The music they play at my gym makes me go nuts!!!!It sucks so bad and it's always the same thing every day!!!

I have thankfully never been injured.I had a stiff sore back from too heavy weights with improper form after using wrist straps for the first time,but nothing else.I have used spotters before and actually don't like them there.It kinda distracts me and then they go touching the bar or pulling it as soon as i start to struggle.I would like to have a partner who is serious and all though.If you've ever seen Branch's dvd,thats the kinda of training partner relationship I would want!

Are you saying you use a power rack to bench in and stuff?It seems like it would be too high for flat benching.I guess on incline you'd have to push the bar behind you if you failed?Or do I got this wrong?

I have told people on sq'ing or military presses that thats what the bars are for when they ask if I need a spot.Go down and forward on sq's,drop the bar out in front on shoulder presses.One time my rigged up bench fell when I was sq'ing......That was fun getting the bar off in my upstairs apartment!

 

[bassgod272]

If I hold back I realise it and feel guilty and pi$$ed.If I go too far,I know when I'm trying to get out of the position with the weight.When you're pushing up the last rep and it takes 5 times longer and you might think for a split second "oh sh!t!It might not go back up!"Thats your last rep!Alot of people hold back with a spotter cause they don't have the do or die attitude.They know he's right there to bail you out if needed.Sop realy it works both ways.It took me many times of knowing after a set I could of done more,and getting myself out of awkward positions due to trying for one more when I couldn't to learn.To me it's simple now.I absolutely know everytime if I can get one more rep or not.I don't think most people realise that a forced rep with the help of a spotter doen't count as a rep.I'll rep out 595 all day with enough spotters!

100% agreed. this is my way of thinking as well. i actually did my 2nd session today(can't count the 1st cuz i didn't do the correct exercises) i used the smith for incline BB bench, mil presses(hurt like hell btw) and reverse grip BB press for tri's. that's chest, delts, and tri's. afterward i did wide grip lat pulldowns for back width and deads for back thickness. i DID go to failure on ALL exercises. with deads though, oviusly you do NOT do rest pause sets. just 2 straight heavy sets for a total of about 11-15 reps. ALL of the stretches hurt like a mofo, but that's how you know you're doing them correctly

 

[bassgod272]

Well I'm fixing to start DC,so I shall see!I was thinking today that theirs guys in both groups that don't go all out.Ones with spotters and the spottless.I have watched duys lift incase I needed to bail them out cause they had no spotter.They struggle like hell but the bar keeps slowly going up.I see guys with spotters who don't go all out or the spotter jumps in as soon as the bar slows.Theirs one guy at my gym who will perform heavy(365 last I saw) singles without a spotter on the bench press.Thats obvisouly one I watch incase I need to bail him out!


The mind is powerfull,but one thing I have noticed is that I do better when I'm scared and doubting myself then when I'm confident.I usually fall short when I'm confident,and pass my doubts when doubtfull.IDK,some have what it takes to go all out and truly push themselves,others just don't have it.I had a decent sized guy get kinda mad at me cause I just gave him enough lift on the spot to keep it going.He said I like to rep that sh!t out!So I thought to myself then use lighter weight and do it by yourself!I had another make it clear that as soon as the bar started to slow down to keep it going.He said he didn't want to struggle!These guys don't have what it takes!!!!!With or without a spotter!!!!!

Those little pus*ies need to wear pink fvckin tu-tu's(sp?) when they lift!!! :lol:

 

[bassgod272]

I hear ya TG. I had 10 years of training with just about every technique you can think of and I was rewarded very little for my efforts until I saw the light. Now that I'm older it's even more important for recovery because I can't get away with the BS I used to do back then. I see guys doing 5 sets or more of an exercise and they get the same number of reps for all their sets. That is physically impossible if you are training at 100% intensity and imho a waste of time. 1 set at 100% is better than 5 at 80% unless your goal is to stay the same size. The last rep is the most important rep and unless you are taking steroids you will become frustrated with your results from volume training. Hear is another tip most probably don't want to hear because these guys are your idols but a lot of pros don't know sh!t about training. Just because they are big does not mean you should listen to their advice. It just means they are on the best gear. I've seen guys blow up on juice while using bad form, undisciplined routines and diets and not record their workouts. I guess rounded back deadlifts, McDonalds and guessing what weight to use must be the key to growth!!! Whatever! At the same time I'm not close minded and have also ordered the DC video in addition to a lot of documentation that I already have so I will try it. BTW I have done rest pause many times in the past and it is effective but also very intense and can lead to over training. Admittedly it was not in the same fashion because I would only rest a couple of seconds so I could get an extra rep. Mentzer also advocated RP but advised that it be done infrequently. The stretching of the muscle fascia has also been around a longtime so that too is nothing new. I believe it has some merit but I don't believe that it will make or break you. On second thought it can break you because if you are not careful with the stretching you can injure yourself. Some also believe that too much stretching of the shoulders can lead to instability of the joint though I have no proof of this you should still keep it in mind. I think DC training might be very effective for short 3 or 4 week cycles and I plan to try it on my next run.

you will LOVE DC bro! the whole point of it is actually to create twice as many growth opportunities as volume training, but at the same time NOT overtraining. this is why you only have 3 sessions per week. you also increase the weight or reps every session to progress and keep getting stronger. as you all know, when you get stronger, you get bigger you'll learn a lot from the DVD. i watched through their first session and stopped before the 2nd cuz i had to be up early to open the pharmacy this morning. the music is pretty good and the weight they are pushing is nice as well. it's worth the $ if you want to know how DC is supposed to be done correctly. there is way too much skewed info in the internet about it.

 

[pantera101]

you will LOVE DC bro! the whole point of it is actually to create twice as many growth opportunities as volume training, but at the same time NOT overtraining. this is why you only have 3 sessions per week. you also increase the weight or reps every session to progress and keep getting stronger. as you all know, when you get stronger, you get bigger you'll learn a lot from the DVD. i watched through their first session and stopped before the 2nd cuz i had to be up early to open the pharmacy this morning. the music is pretty good and the weight they are pushing is nice as well. it's worth the $ if you want to know how DC is supposed to be done correctly. there is way too much skewed info in the internet about it.

I am beginning to notice this.I need that DVD.I'm spending so much money moving though,and my rents up 300 and electric will go up as well..........I need that DVD though!!!

I'll probably buy it after next paycheck after moving in.My deposit and rent check will be $1625!!!!Let me know anything you feel like I should know bass.I will be starting DC the 30th and will be without the internet atleast at the end of that day.Hopefully I can have it back on the next day.........

 

[bassgod272]

I am beginning to notice this.I need that DVD.I'm spending so much money moving though,and my rents up 300 and electric will go up as well..........I need that DVD though!!!

I'll probably buy it after next paycheck after moving in.My deposit and rent check will be $1625!!!!Let me know anything you feel like I should know bass.I will be starting DC the 30th and will be without the internet atleast at the end of that day.Hopefully I can have it back on the next day.........

i have an idea bro, just PM me your outlined workouts and i'll let you know anything that should be changed or done differently, etc. for me i'm doing workout1A, 1B, 2A, 2B, etc. workout 1 is chest, shoulders, tri's, back width, and back thickness. workout 2 is biceps, forearms, calves, hams, and quads. this is how workouts should be split if you're doing the 3 per week protocol according to DC. you know i am more than happy to help with anything. well anything besides that $1600 deposit! :lol:

 

[pantera101]

i have an idea bro, just PM me your outlined workouts and i'll let you know anything that should be changed or done differently, etc. for me i'm doing workout1A, 1B, 2A, 2B, etc. workout 1 is chest, shoulders, tri's, back width, and back thickness. workout 2 is biceps, forearms, calves, hams, and quads. this is how workouts should be split if you're doing the 3 per week protocol according to DC. you know i am more than happy to help with anything. well anything besides that $1600 deposit! :lol:

:toofunny: I got it down and all,I just almost feel like I'm missing something.Theirs just nothing realy that straight up says this is how it is!Well not from DC or on IM anyways,and as you say,many things are misconstrued or whatever.I have already heard of one thing many times,and then seen on IM that DC never made that or said it.An aprooved exercise list.It was put together by others.

But yeah,I got the split down and am smart about putting together splits and avoiding any injury and what not.Then it's;
warm up
1 rest pause set with controlled negatives and ending on negatives per muscle.
Sometimes end with a static hold
then the extreme stretching that I'm truly looking forward to!:fool2:
then the blasting and cruising phases of course

 

[FOOFAC]

I'm looking forward to DC myself.I like the idea of it,and it's definately different.I will be blasting through my havoc cycle and coasting during pct.I plan on seeing how long I can go before needing to coast naturally.I'm thinking 6-7 weeks.IDK.It's definately intense,but its also three wo's a week.I'll see what happens as thats the only way I'll truly know.

LIke I said earlier,that one guy who got mad for me not lifting the weight for him......I also said he has decent size and he does.I also found out he juices.For one he told me last I saw him he was getting this and that today,and another told me he's a good friend of his and he's been juicing for a while.I heard Bertil Fox would always use weight that was too heavy and get all mad at someone if they tried to correct him cause he was usually the bigger guy and all.It makes me wonder about guys who don't go all out and/or who use machine after machine doing the same exact thing every time that have decent size on them.How big would they be if they started doing free weights?More importantly things like sq's and deads' while truly pushing themselves........

If you're geared up you can make a lot of training mistakes and get away with them. I read one study, don't know how scientific, where people on steroids did no training and gained more muscle than natural bodybuilders who trained the whole time. lol

 

[FOOFAC]

The music they play at my gym makes me go nuts!!!!It sucks so bad and it's always the same thing every day!!!

I have thankfully never been injured.I had a stiff sore back from too heavy weights with improper form after using wrist straps for the first time,but nothing else.I have used spotters before and actually don't like them there.It kinda distracts me and then they go touching the bar or pulling it as soon as i start to struggle.I would like to have a partner who is serious and all though.If you've ever seen Branch's dvd,thats the kinda of training partner relationship I would want!

Are you saying you use a power rack to bench in and stuff?It seems like it would be too high for flat benching.I guess on incline you'd have to push the bar behind you if you failed?Or do I got this wrong?

I have told people on sq'ing or military presses that thats what the bars are for when they ask if I need a spot.Go down and forward on sq's,drop the bar out in front on shoulder presses.One time my rigged up bench fell when I was sq'ing......That was fun getting the bar off in my upstairs apartment!

Here is a video showing some of what you can do with a power rack. take note of the position of the pins (safety bars) during squats & pressing movements. You can do almost any exercise with a rack and do them safely. You can also do partial reps to get your body used to heavier weights or to specifically target weak ranges. They are also not that expensive so get an adjustable bench, bar and plates and you don't need a gym. Get one rated for 1000lbs and you will have it for a long time. If I could only have one piece of equipment it would be a power rack.

[nomedia="http://www.youtube.com/watch?v=fJ150A7bQEw"]YouTube - Broadcast Yourself.[/nomedia]

 

[pantera101]

Here is a video showing some of what you can do with a power rack. take note of the position of the pins (safety bars) during squats & pressing movements. You can do almost any exercise with a rack and do them safely. You can also do partial reps to get your body used to heavier weights or to specifically target weak ranges. They are also not that expensive so get an adjustable bench, bar and plates and you don't need a gym. Get one rated for 1000lbs and you will have it for a long time. If I could only have one piece of equipment it would be a power rack.

Yeah I figured it out when I was going to bed last night.We have one at our gym that the bars will adjust on.The other two don't adjust at all.They're designed for sq's.I do my rack deads on the adjustable one cause it only comes up to the waist but will go down to aolmost the floor.I wish we had some of those instead.

 

[bassgod272]

:toofunny: I got it down and all,I just almost feel like I'm missing something.Theirs just nothing realy that straight up says this is how it is!Well not from DC or on IM anyways,and as you say,many things are misconstrued or whatever.I have already heard of one thing many times,and then seen on IM that DC never made that or said it.An aprooved exercise list.It was put together by others.

But yeah,I got the split down and am smart about putting together splits and avoiding any injury and what not.Then it's;
warm up
1 rest pause set with controlled negatives and ending on negatives per muscle.
Sometimes end with a static hold
then the extreme stretching that I'm truly looking forward to!:fool2:
then the blasting and cruising phases of course

there is no official approved exercise list. in the DVD Jason states that any exercise can be used, it's just dumb to use any isolation exercises because you can increase the weight by MUCH more on compound movements. why would you want to go from 40lb concentration curls to 45-50lbs, when you can go from 135lb BB curls to 165lb BB curls? he didn't use those examples, i'm just making it up, lol. but you guys get the point. so basically any compound movement would be a good choice, but iso's can be used as well if you choose.

nah bro, you do 2 rest pause sets, not just 1. after warm-ups you do 1 set trying to get between 7 and 10 reps to failure. take 15 breats then do as many reps as you can to failure, then take 15 more breaths and do it a 2nd time. each tim eyou should only get 1/2 as many reps as the time before that. the perfect rep range varies, but more most exercises it's 11-15. if you go past 15, you add weight. if you don't make 11, stay there until you DO get in the range. other than that, you're all good man. yea, the extreme stretches ARE extreme :lol: they're fun! fellow bber's are going to watch you and be like "wtf is that crazy bastadge doing!?!?" at least that's how it is at my gym, lol. i love it!