bean5er
Well-known member
Nice work dude! I couldn't get outta the hole either on deads today. Haven't pulled I'm about 5 weeks. Only got up to 315. Did an easy 9 but then I tried 365x3 epic fail.
Yessir! But is anyone gonna slay legs tomorrow
. ???
Fit for February 14th... Or Dead Lift in a DRESS!!!
- Thread starter MrKleen73
- Start date
Nice work dude! I couldn't get outta the hole either on deads today. Haven't pulled I'm about 5 weeks. Only got up to 315. Did an easy 9 but then I tried 365x3 epic fail.
Yessir! But is anyone gonna slay legs tomorrow
. ???
Danb2285
Well-known member
Yessir! But is anyone gonna slay legs tomorrow
Nope chest tomorrow slayed legs Tuesday
...btw look at your FB messages fool
superbeast668
Well-known member
Nice work dude! I couldn't get outta the hole either on deads today. Haven't pulled I'm about 5 weeks. Only got up to 315. Did an easy 9 but then I tried 365x3 epic fail. Yessir! But is anyone gonna slay legs tomorrow
I torched my legs Monday. Today's bro day.
I rarely deadlift. Last night showed me where I need work big time though. Hams. Glutes. Lower back.
bean5er
Well-known member
Nope chest tomorrow slayed legs Tuesday
Word!
Yeah my legs are a tad stiff from Monday but gonna hammer them anyway
I'm in the same boat as you, hams, glutes lower back
bean5er
Well-known member
Took a while to get loose today. Felt so much better training legs last fir after work. Any who this is how things went down
Warmup 10 mins
Leg press SS BB squats
3 warmups ea
4x12/12/12/12 // 4x12/12/12/10
Ham Curls
4x12/10/8/8
Adductor /Abductor
2x12
Glute Machine
2x15
GHRs
3x12
Hamstrings were on fire today. Still laying on the floor in my living room typing this.
Woke up to 208.4 on the scale today. Very solid and slow drops thus far. We will see how I am after two low days this weekend.
Warmup 10 mins
Leg press SS BB squats
3 warmups ea
4x12/12/12/12 // 4x12/12/12/10
Ham Curls
4x12/10/8/8
Adductor /Abductor
2x12
Glute Machine
2x15
GHRs
3x12
Hamstrings were on fire today. Still laying on the floor in my living room typing this.
Woke up to 208.4 on the scale today. Very solid and slow drops thus far. We will see how I am after two low days this weekend.
MrKleen73
Legend
Thanks Brotha Troop! Definitely we can smash some steak, do it up in a Brazilian Steak house all you can eat, or just one of the many amazing steak houses in Houston!
Butt of course...
Nice work!
You will beat it next time! Yep, I just finished slaying legs. I will update in the post after this. Was brutal on the low carbs... I am so flat and depleted right now.Nice work dude! I couldn't get outta the hole either on deads today. Haven't pulled I'm about 5 weeks. Only got up to 315. Did an easy 9 but then I tried 365x3 epic fail.
Yessir! But is anyone gonna slay legs tomorrow
Nicely done Sir!
Got work to do eh... Knowing is half the battle. Weak points come up quickly with attention!
MrKleen73
Legend
So today was kind of a rough one. I have been on low carbs with no refeeds for a while also taking in no less than 20g fiber so at most getting in 80 grams usable carbs for a little bit now. Well it definitely reared it's ugly head in my performance today or maybe it was just the addition of Deficit Stiff leg deads today before the leg press. Either way I didn't go over 810 on leg press but man were my quads getting crushed. I am so ready for a carb day it is sickening. I may end up having a refeed with the guys on Sunday considering we are going to Ghengis Grill after the lift.
Lying Leg Curls 55x20, 70x15, 100x12, 120x10>105x20 partials - these low end partials always crush the hamstrings for me.
Stiff Leg Dead Lifts using 25 plates for a deficit - 145x10, 245x10, 345x4 - I should have went to 295 before going up here. However my piriformis was bitching a little at the 345x4 with these.
Leg Press 3 second negatives feet low on platform - 630x8, 630x8, 720x8, 810x8, 810x8 - Quads were on fire here!
Quad Stretch 1 minute x 2
Hack Squats - 3 second negative 1 second hold at bottom - 280x8, 280x8, 320x8, 370x8>280x8 - Holy Bat Dookie! Yeah I said that... The last set with the drop was just stupid I almost used my hands to push a few times then decided no way push through Tucker!
Quad Stretch 1 minute x 2 - These stretches are always nice and painful. I use the DC Quad stretches instead of what he mentions I just feel I get a better stretch that way.
Okay on to a little update. I am under 200 for the first time in quite a while. That being said it makes it obvious how much muscle I lost during my time being crippled. I know some of it is glycogen for sure and me being flat right now definitely making me look small. Well by my standards. I am sure when I go back to more carbs things will change a bit but for right now I am noticing it quite a bit. Every time I deplete my legs and arms immediately
So I started at 206.5 and am 199.7 this morning. Once I fill up a little things will change and my physique will tighten up right now due to everything being smaller my abs look about the same just that my stomach is smaller I am down 1 belt loop so not too bad.
Lying Leg Curls 55x20, 70x15, 100x12, 120x10>105x20 partials - these low end partials always crush the hamstrings for me.
Stiff Leg Dead Lifts using 25 plates for a deficit - 145x10, 245x10, 345x4 - I should have went to 295 before going up here. However my piriformis was bitching a little at the 345x4 with these.
Leg Press 3 second negatives feet low on platform - 630x8, 630x8, 720x8, 810x8, 810x8 - Quads were on fire here!
Quad Stretch 1 minute x 2
Hack Squats - 3 second negative 1 second hold at bottom - 280x8, 280x8, 320x8, 370x8>280x8 - Holy Bat Dookie! Yeah I said that... The last set with the drop was just stupid I almost used my hands to push a few times then decided no way push through Tucker!
Quad Stretch 1 minute x 2 - These stretches are always nice and painful. I use the DC Quad stretches instead of what he mentions I just feel I get a better stretch that way.
Okay on to a little update. I am under 200 for the first time in quite a while. That being said it makes it obvious how much muscle I lost during my time being crippled. I know some of it is glycogen for sure and me being flat right now definitely making me look small. Well by my standards. I am sure when I go back to more carbs things will change a bit but for right now I am noticing it quite a bit. Every time I deplete my legs and arms immediately
So I started at 206.5 and am 199.7 this morning. Once I fill up a little things will change and my physique will tighten up right now due to everything being smaller my abs look about the same just that my stomach is smaller I am down 1 belt loop so not too bad.
bean5er
Well-known member
Nice work Chris you are a strong ****ker for sure. The flatness will go away bud. All a means to an end.
I took a pic but I swear it looks completely diff then what I see I'm the mirror. Subtle changes even in pics but I like my pace right now especially with no cardio!
I took a pic but I swear it looks completely diff then what I see I'm the mirror. Subtle changes even in pics but I like my pace right now especially with no cardio!
MrKleen73
Legend
Thanks! I haven't done as much cardio as I would like bit the pace of my lifts I am huffing and puffing so the metabolic boost if easily more than cardio would give me.
I did manage to squeeze in some HIIT last night before my daughters open house though.
Yes Sir, I just fixed it thanks for the catch. Oh I will probably be a tad weak for that one. I am working arms tomorrow so triceps should be pretty beat up. Is it chest and shoulders? We will just do whatever the MD workout calls for as far as exercises so you are on your schedule. I have been doing mine very MD like but not everything and not following the exact schedule.
Oh yeah speaking of cardio I was able to get my cardio in yesterday just 15 minutes of HIIT and 5 minutes LISS but I will take it since I burned over 350 calories in that time. Plus I didn't get all my calories in yesterday. I wasn't going to force feed myself at night so I figured it would just even out from the higher calories the night before. So basically I was in a deep deficit last night with the 500 less calories and 350+ calories burned via cardio.
Totals 1,914 calories, 108 carbs, 56 fats, 255 protein, 23 fiber
iparatroop
Well-known member
Wow man, below 2K calories? That's pretty low, eh?
MrKleen73
Legend
Not really for me to be honest but for one day it wont hurt anything. I have an inactive job and my metabolism has never been very fast. I can only get away with going over 2500 when I am on something.
Montego1
Well-known member
Alrighty. Yeah I'll be on phase one week three. Shoulders and chest together.
MrKleen73
Legend
Sounds good I will have a look and see what to expect.
MrKleen73
Legend
With both the wife and I lifting together I can't get the MD workout done with two of us in the short time frame before work.
bean5er
Well-known member
You fukkers better not have too much fun. I'm totally jealous
In other news, apparently I did something right yesterday as my back DOMS are pretty rough considering i never get "lat DOMS ".
Last night I was in the living room mimicking the meadows row by pull with my elbow. My wife and son both looked at me and asked what I was trying to accomplish. Lol
In other news, apparently I did something right yesterday as my back DOMS are pretty rough considering i never get "lat DOMS ".
Last night I was in the living room mimicking the meadows row by pull with my elbow. My wife and son both looked at me and asked what I was trying to accomplish. Lol
wasme
Legend
I was doing the same, my daughter looked at me like i was crazy. Shook her head and left the room.
jimbuick
Legend
Which sounds hard.
superbeast668
Well-known member
You fukkers better not have too much fun. I'm totally jealous
I'm glad I know I'm not the only one that does that...
Beans, Lats seem to me(after experimenting for a long time) the best lat pump I get is when it's a light(er) weight and I concentrate on contraction and a big stretch. If you look in my lift last night it doesn't look like much for Lats with the 6 sets of deads, they're in worse shape than anticipated from the meadows rows. I hate having to drop my ego, I love moving big weight but it just doesn't work.
superbeast668
Well-known member
It's very tough. Looking back I chuckle, this program progressively gets much more difficult.
jimbuick
Legend
I'll find out Sunday.
wasme
Legend
I just finished Phase 1 / week 1 ... not reading ahead lol
bean5er
Well-known member
Yes you are right my man. I love moving weight as well but I'm not going to be a PL and im not genetically gifted thus making form, tut all that more important.
It really does. Definitely my fav program in general.
Yes you will sir
bean5er
Well-known member
Sending
Danb2285
Well-known member
His YouTube channel will be your BFF after you look through the program lol
bean5er
Well-known member
Montego1
Well-known member
It's not too bad...
Four sets of hammer strength incline
Four sets of bb incline
Three sets of flat bench
Three sets of stretch pushups
Three sets of dumbbell rear raises
Four sets of machine shoulder press with palms facing
Three sets of wide grip bb overhead press
One destroyer set of rear delt raises
Not much really......
Plus the warm-up for each and band stretching between most
Four sets of hammer strength incline
Four sets of bb incline
Three sets of flat bench
Three sets of stretch pushups
Three sets of dumbbell rear raises
Four sets of machine shoulder press with palms facing
Three sets of wide grip bb overhead press
One destroyer set of rear delt raises
Not much really......
Plus the warm-up for each and band stretching between most
jimbuick
Legend
It's not too bad...
Four sets of hammer strength incline
Four sets of bb incline
Three sets of flat bench
Three sets of stretch pushups
Three sets of dumbbell rear raises
Four sets of machine shoulder press with palms facing
Three sets of wide grip bb overhead press
One destroyer set of rear delt raises
Not much really......
Plus the warm-up for each and band stretching between most
Is that what we're doing? Because I'm really hoping it isn't lol.
superbeast668
Well-known member
looks about right my bro. its fun. goes by quick.
smashed my arms today.
vbar pushdown 15,12,8,6 full stack on last 2 sets. ouch
seated dip machine, 5x8 with 3 sec negatives. last 2 sets were 3 plates per side.
diamond pushups till fail. had my partner place and remove plates off my back 3 sets
slight decline skull crushers 3x15 high set was 90lbs but i think i only got 9
seated db curls with arms braced against preacher incline, 4x12
preachers 4x8 3 second negatives think i hit 90lbs for these as well cant remember for sure
close grip chins 3xfailure- im a ***** i had to use the girl pull up machine to get any pullups in
reverse ezbar curls 3x8 with a contracted hard flex.
good lift. macros, decent i guess. shelby starnes is offering a bit of a deal right now, might be picking him up for dietary consultation in in the new year..
Montego1
Well-known member
yuuuuup that's the planned workout
MrKleen73
Legend
You will love it or pretend you do! Just have Monte give you some Stimul8 and it won't be a problem.
Very interesting don't waste time thinking about it he will fill up quick and start refusing. I have his macros from one of his last contest preps and what he changed. You can have it for 10 bucks a month that MountainDogDiet.com sworn to secrecy at the sign up but they have at least 20 pro and 30 NPC national guys preps on there. Might be cheaper...
And it is sexy!
superbeast668
Well-known member
Holy sh!t that's on the MD diet site?! Why haven't I joined? I'm at least buying Shelby's books, he's got those discounted too. Waiting to hear back from him.
bean5er
Well-known member
I'm tempted to use John for a year when I get some extra funds. He's only about 40 bucks more a month than the avg prep guy. I think it would sooooo worth the cash to learn from him for 12 straight months. His preps on the other have are not really affordable
Nice bro enjoy that for sure. I was able to squeeze in 3oz of salted Carmel frozen yogurt tonight with the kiddo and wifey. Came real close on macros, not perfect but close enough.
Macros for the day ended a bit high but ok really
325p
265c
79f
3083 cals (hi day)
MrKleen73
Legend
Yeah you have plenty of reading to keep you busy in the mean time.
LOL I eat pretty good!I had chicken fajitas last night with home made salsa. Chicken with avacado covered in Chipotle peppers with adobo sauce most of the day yesterday. I have steaks during the day. I eat pretty good.
Nice Macros!
I am not looking to go pro at this point so a huge investment is not anything I will ever do. In all honesty there are enough articles and what not on the MountainDo gDiet site that one could easily manage their own prep by choosing one of the methods there and their is even a good peak week protocol. There is so much information out there now that used to be kept hush hush. I just can't justify spending the kind of money most want for a prep. It is a hobby and a lifestyle for me, not an aspiration of being pro someday.
MrKleen73
Legend
So I am looking into a program called MyoReps by Borge ***erli same guy who put the Biorythm Diet together. This thing was put together with science and real world experience. It is similar to DC in a lot of ways but different in that it is geared to get the most "Efficient" reps possible by not taking the Rest Pauses to failure but doing a prescribed amount of reps then RP again and keep doing RP's until you don't get that number of reps. Each RP keeps you in efficient reps so the more you can do the higher the volume of efficient reps. The efficient reps basically means the reps where 100% of the muscle fibers are firing or very close to it. These are the reps that make you grow, and that is why he calls them MyoReps, oh and the RP are just called Breathing Pauses in this program
Cool thing about this is that verified all of this with EMG testing to see what provided the most myoreps for each working set range. Not just a theory but scientifically proven.
Basically it is a couple warm ups just like with DC then a work set to 1 rep shy of failure with in the rep range, this is called the activation set. You are working the muscle to the point that it calls on every muscle fiber to contract. Once there you put it up and begin the Breathing Pauses and Mini Sets begin.
An example of this is:
10 reps (activation set) +3 +3 +3 +3 +3 (you have now done 15 reps as the figure after the + sign)
As you can see with DC you would get about 17-18 reps total if you were lucky due to going to absolute failure and about 10-11 efficient reps. Here you end up with 25 reps total and about 18 efficient reps by not forcing the failure and being able to extend the target reps for growth. So really all this does is create the opportunity for more reps in the growth range.
Oh the reason that the reps after the RP in DC or the Breathing Pause in this program are efficient is that the ATP has not had a chance to replenish in the fibers so in order for them to still lift the weight it has to call on all the fibers since each one is lower on energy it takes more fibers to generate the same force.
The reason why a typical higher volume program works is that each set you get about 3 good efficient reps at the end of each set depending on weight of course. So 5 work sets you will get about 15 efficient reps. Same as here but this takes less time and is a bit easier on the joints for repetitive stress injury.
I will let you all know how it goes. Oh yes this training also increase EPOC so calorie burn remains high throughout the day which is a big plus in my current situation.
If someone wants to actually look at the program let me know I have 4 PDF's explaining it and the science behind it.
Cool thing about this is that verified all of this with EMG testing to see what provided the most myoreps for each working set range. Not just a theory but scientifically proven.
Basically it is a couple warm ups just like with DC then a work set to 1 rep shy of failure with in the rep range, this is called the activation set. You are working the muscle to the point that it calls on every muscle fiber to contract. Once there you put it up and begin the Breathing Pauses and Mini Sets begin.
An example of this is:
10 reps (activation set) +3 +3 +3 +3 +3 (you have now done 15 reps as the figure after the + sign)
As you can see with DC you would get about 17-18 reps total if you were lucky due to going to absolute failure and about 10-11 efficient reps. Here you end up with 25 reps total and about 18 efficient reps by not forcing the failure and being able to extend the target reps for growth. So really all this does is create the opportunity for more reps in the growth range.
Oh the reason that the reps after the RP in DC or the Breathing Pause in this program are efficient is that the ATP has not had a chance to replenish in the fibers so in order for them to still lift the weight it has to call on all the fibers since each one is lower on energy it takes more fibers to generate the same force.
The reason why a typical higher volume program works is that each set you get about 3 good efficient reps at the end of each set depending on weight of course. So 5 work sets you will get about 15 efficient reps. Same as here but this takes less time and is a bit easier on the joints for repetitive stress injury.
I will let you all know how it goes. Oh yes this training also increase EPOC so calorie burn remains high throughout the day which is a big plus in my current situation.
If someone wants to actually look at the program let me know I have 4 PDF's explaining it and the science behind it.
bean5er
Well-known member
Meadows site?
Yeah you have plenty of reading to keep you busy in the mean time. LOL I eat pretty good!I had chicken fajitas last night with home made salsa. Chicken with avacado covered in Chipotle peppers with adobo sauce most of the day yesterday. I have steaks during the day. I eat pretty good.
Agree for the most part. I love that site for that reason. I surely am not that confident in myself to ever to a prep by myself.
I believe his one year transformation package came out to be a bit over 200/month. That's full access to him not only on nutrition but training as well.
I figured I paid my coach 175.00 a month for the same and he was so so. Very narrow minded I trained with him once and it was a complete joke. I've priced out many coaches and they are all in the 150-250 price range per month.
We live once and is just think (if disposable income was there) it would be cool as hell to be under the wing of a guy like that for 12 months.
Again will I have that kind of disposable income anytime soon, probably not. I can assure you this I will not spend 600.00+ for another prep from my last coach. I have a guy I'll use who is priced very good who I'll be using at some point.
superbeast668
Well-known member
is it the typical dc split or does it follow a more conventional split that hits one body part a week? that sounds like a pretty cool way to go about it. just reading your example makes me feel like one would see much better pump than the DC style training.
MrKleen73
Legend
Oh man, now if I had disposable income as in my kids college was set and I cleared enough to put 20% back every month and still do that then absolutely! It really isn't too much over taking an MMA class for 129 a month which I used to do. I should have clarified in my situation it is not worth the expense to me.
I also think Monte was speaking directly to the cost of the Prep not the regular coaching. Which is what I was referring to.
MrKleen73
Legend
It is either a full body 3 times a week or a 2 on one off 2 on with half the body being done each of the two days but different exercises. I am trying to decide if I have the time for the full body or if I need to split that into the 2 days. With the full body you get the benefit of 3 workouts per week per body part but two directly for arms. With the other everything gets hit 2 times a week. Of course this could easily be done on a 2 on 1 off rotation which would increase frequency a bit more.
Looking at frequency of training either via days or amounts of exercise this is how it breaks down between the 3 day basically full body set up and the more similar to DC 2 day split set up twice a week.
3 day split
legs 3 exercises
back 3 exercises
chest 2 exercises
Biceps 2 exercises 1
Shoulders 1 exercise
Triceps 1 exercise
Basically as you can see the shoulders and triceps get less direct work because they get more indirect work on everything. Also the biceps get more work because they are capable of higher frequency of training.
2 Day Split
Legs 3 exercises 2
Back 4 exercises
Chest 2 exercises
Shoulders 2 exercises
Triceps 2 exercises
Biceps 3 exercises
In this one you still see more frequency on biceps than triceps due to them being capable of higher frequency of training.
Notably on legs you see they remain the same, only 1 hip / lower back exercise per workout, so you get 1 squat, 1 dead lift and then leg press in either set up which is obviously not as taxing on the lower back. This is an effort not to over tax the lower back. In the 2 day split deads are done on same day as leg press with leg press following the deads.
I plan to do the 2 day split I think. Also squats and deads are done with a normal set up IE a few warm up sets then 2-3 work sets since they require higher technique and CNS it is much easier for form to break down. The Leg press on the other hand is done with the myorep set up.
bean5er
Well-known member
Agreed
Dude his preps are expensive but nothing compared to guys like Farah and layer norton. I can't remember exactly but nortons 22 week prep was upwards of 10k I think.
MrKleen73
Legend
Here are the splits, I had it in PDF and didn't think I would be able to just copy it but it let me so...
Also this was translated by Google Translate as Borge is Norwegian... some of it may look a bit weird...
The first is a 3-day program which - surprise, surprise - is 3 days a week - Monday, Wednesday, Friday
is popular, and you will see that the layout is similar to 5 × 5 programs located in another article.
Remember that you should work out 2-3 regualar (non myo-reps) set of squats, frontsquat and deadlift, 15 reps
on the Myo-series on the chest, back and shoulders, and 10 on the biceps, triceps and legs.
Day 1
Legs - Leg Press (one leg when you train light weights), or squat.
Bench press or dips for the chest (lean forward, elbows slightly, do not stretch out completely on top) - see my
article on the best exercises for chest [George: This links to his page with some good vids showing how chest
exercises should be done]
Rowing - sitting or bending forward with a rod, cable, machine, or manually.
Bicepscurl - Add (seated or standing, preferably for a year and a leg so you do not have to spend so much weight
on the rod / machine)
Day 2
Deadlift or straight leg deadlift
Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on
top), Børge pressure[No idea what this is!], and / or sidehev [45 degress lateral raises]
Chins or pull down
Narrow bench press or dips for triceps (upper body straight up, elbows to your body, go halfway down and stretch
out on top)
Day 3
(Decline) Bench press or dips for chest
Forward Curved <<<(Bent over) or seated rowing
Basic -Variations of frontsquat or squat
Bicepscurl -(standing)
2-split
The next example program runs over 4 days. Here I have selected a 2-split by the body and legs. I place the
biceps along with the bones [Legs], because they stand to be trained more frequently, and many have some extra
motivation to pump his arms before climbing on the heavy leg exercises. Of course it's okay to cut out arm traning
(guess none of the guys will do it ...) or take it on Day 1 and 3 together with the rest of the body.
Day 1
(Decline) Bench press or dips for chest
Forward Curved or seated rowing
Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on top) and
/ or sidehev [45 degree lateral raise]
Chins or pull down
Narrow bench press or JM-press/triceps extensions
Day 2
Bicepscurl Barbell
Deadlift deadlift or straight
Variations of leg presses
Day 3
Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on top) and
/ or sidehev (Side Raises)
Chins or pull down
(Decline) Bench press or dips for chest
Forward Curved <<<( Bent over) or seated rowing
Narrow bench press or dips for triceps
Day 4
Bicepscurl Barbell
Squat or frontsquat
EZ curl
Also this was translated by Google Translate as Borge is Norwegian... some of it may look a bit weird...
The first is a 3-day program which - surprise, surprise - is 3 days a week - Monday, Wednesday, Friday
is popular, and you will see that the layout is similar to 5 × 5 programs located in another article.
Remember that you should work out 2-3 regualar (non myo-reps) set of squats, frontsquat and deadlift, 15 reps
on the Myo-series on the chest, back and shoulders, and 10 on the biceps, triceps and legs.
Day 1
Legs - Leg Press (one leg when you train light weights), or squat.
Bench press or dips for the chest (lean forward, elbows slightly, do not stretch out completely on top) - see my
article on the best exercises for chest [George: This links to his page with some good vids showing how chest
exercises should be done]
Rowing - sitting or bending forward with a rod, cable, machine, or manually.
Bicepscurl - Add (seated or standing, preferably for a year and a leg so you do not have to spend so much weight
on the rod / machine)
Day 2
Deadlift or straight leg deadlift
Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on
top), Børge pressure[No idea what this is!], and / or sidehev [45 degress lateral raises]
Chins or pull down
Narrow bench press or dips for triceps (upper body straight up, elbows to your body, go halfway down and stretch
out on top)
Day 3
(Decline) Bench press or dips for chest
Forward Curved <<<(Bent over) or seated rowing
Basic -Variations of frontsquat or squat
Bicepscurl -(standing)
2-split
The next example program runs over 4 days. Here I have selected a 2-split by the body and legs. I place the
biceps along with the bones [Legs], because they stand to be trained more frequently, and many have some extra
motivation to pump his arms before climbing on the heavy leg exercises. Of course it's okay to cut out arm traning
(guess none of the guys will do it ...) or take it on Day 1 and 3 together with the rest of the body.
Day 1
(Decline) Bench press or dips for chest
Forward Curved or seated rowing
Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on top) and
/ or sidehev [45 degree lateral raise]
Chins or pull down
Narrow bench press or JM-press/triceps extensions
Day 2
Bicepscurl Barbell
Deadlift deadlift or straight
Variations of leg presses
Day 3
Shoulder Press with dumbbells (recommend that you stop just above head height and not extend fully on top) and
/ or sidehev (Side Raises)
Chins or pull down
(Decline) Bench press or dips for chest
Forward Curved <<<( Bent over) or seated rowing
Narrow bench press or dips for triceps
Day 4
Bicepscurl Barbell
Squat or frontsquat
EZ curl
Revival
New member
Great info in there. DC training also included 30 second static holds along with painful weighted stresses to get extra fatigue and damage stimulus so that helps when the playing field. Both are fantasticly optimized programs so I wouldn't expect myoreps to out pace DC by much if at all. Honestly it comes down to which ever system a particular individual does better on in the long run. DC I'm sure burns alot of people out.
I'd love to get those PDFs if you dont mind. I have read an article that was translated from him about his system but I'm sure four PDFs will be much more through.
superbeast668
Well-known member
thanks for pasting that up clean. looks like an awesome program. after today i've got 6 more weeks on mountain dog. i'm tossing the idea around of going dc when im done. that makes the decision difficult!
rev, you could add the dc static holds/stretches into that program just as easily. i think because of the rest pause set up in what kleen has outlined, there may be a slight bit more volume and a bit more pump than DC. i honestly dont think any program will outpace any other out there anymore these days. even a simple wendlers 5-3-1 for a few cycles will put good meat on your bones if your nutrition and intensity is there. the biggest thing is not cheating ones self. push as much weight as you can to TRUE failure in any program like you're supposed to and you will grow.
rev, you could add the dc static holds/stretches into that program just as easily. i think because of the rest pause set up in what kleen has outlined, there may be a slight bit more volume and a bit more pump than DC. i honestly dont think any program will outpace any other out there anymore these days. even a simple wendlers 5-3-1 for a few cycles will put good meat on your bones if your nutrition and intensity is there. the biggest thing is not cheating ones self. push as much weight as you can to TRUE failure in any program like you're supposed to and you will grow.