No it isn't at all.
If you guys were curious because Im older, have been lifting for so long this is how I personally do things
Sunday chest (rear delts for my own personal reason) abs
1)incline smith 4 progressively heavier sets up to all out rest pause set for 16-20rp
2) another incline movement (3 progressive warmups) one all out rest pause set for 16-20rp
3) flat or decline movement (3 progressive warmups) one all out straight set
4) reverse grip flat smith machine presses (im good at these so I like these for chest and triceps) (3 progressive warmups) one all out straight set
(done chest)
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rear delts- after warmups one all out rest pause set for 16-20 reps (I do these for my own personal reason of health/balance/injury prevention)
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abs all out set of incline situps followed by incline crunches
Blasphemy!!!! now if I counted warmups how many sets am I doing for chest?
17 sets!!! How is that HIT?
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Monday Biceps and forearms and calves
biceps exercise #1 after warmups restpaused
biceps exercise #2 after warmups straight setted
biceps exercise #3 after warmups Hammer curl straight setted
forearms straightsetted exercise
leg press calves warmups and all out rest pause set for 20-30
soleus machine calves warmups and all out rest pause set for 20-24
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Tuesday
Hams
2 exercises both restpaused after warmups
quads 3 exercises straight setted after warmups but I do higher reps now at my age
adductor machine rest paused after warmups
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Wenesday off
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Thursday shoulders and triceps
Shoulder press warmups and all out rest pause
lateral raise warmups and all out rest pause
different version shoulder press warmups and all out rest pause
Triceps PJR extensions warmups and all out straight set
EZ bar extensions warmups and all out rest pause set
DIP Machine warmups and all out rest pause set
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Friday Back
because its on a machine seated Heavy row warmups and all out rest pause
One arm Hammer pulldown machine warmups and all out rest pause
pulldown machine, rack chins or similar warmups and all out rest pause
rack deadlifts straight setted
done
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Saturday off
The whole concept of DC training has and will always be get as big as humanly possible as quickly as possible.
When your much smaller and not up to snuff size wise that is training bodyparts often with the same concepts as above but with less exercises so you can recover and train that bodypart again quickly.
when you are intermediate you add exercises that feel necessary but lose a little in the frequency department
when you are advanced you still do a low workload (after warmups) but you do more exercises with the same rest pause concepts.....
this is the strongest statement I can ever ever ever say about bodybuilding. In my opinion the most important thing in this endeavor is mechanical positioning. It is the make or break of it. Everyone who isn't gaining loses sleep that they aren't doing
a) enough sets
b) too much sets
c) are in the wrong rep range
d) etc
Its a bunch of bullshit.....Do you know what you aren't doing if you aren't gaining size? One of two things mainly...You are not training progressively.....which most smart people who have figured out training know they have to do so that's the lesser problem......THE MAIN PROBLEM IS MECHANICAL POSITIONING. You need to put yourself into positions in exercises unique to your own bodies structure and then get progressive with those mechanical positions. Do you think people ever do this....NEVER!!!! They have shitty arms and have been training for 8 years and still do the same 4-8 bicep movements and the same 4-8 tricep movements they have just proven to themselves for the last 8 years HAVENT WORKED FOR THEM!!! Yet they keep thinking "well maybe im not doing enough sets, maybe im doing too many sets, maybe im in the wrong rep range....NO! You are doing the wrong exercises for your unique physical makeup.
Want to know an exercise that works for virtually everyone.
Squats...Not everyone but for the majority taking 135 for 12-20 squats and bringing that up to 405-500 pound squats for 12-20 reps are going to make your quads monstrous....almost universally...and with your connections and genetics and shape....the outcome will be determined by your unique genetics.
So there is an example of an exercise that is almost universally beneficial to people...but there is a slew of exercises that don't work...just don't plain work for people ....and its your job as a bodybuilder to tweak and experiment and put yourself into mechanical positions until you think "AHHHH there it is....I think that is it....now I have to get progressive with this"
Ill give you an example. A lot of people myself included...barbell curls and cable curls and dumbbell curls really don't do much for us. We do the same things the majority of people do bicep wise but there isn't much of a result. I have to find exercises that do two things
a) stabilize my elbow totally
b) pull my arm backwards first before I begin the curl process (maybe ill put up a video and show this)
Lats--a lot of people do the same same same exercises year after year over and over and they have proven to themselves (although they wont admit) that these exercises the way they are doing them aren't doing jack shit for themselves.
I can spend 30 minutes with someone (and have Just ask Dusty Hanshaw or Justin Harris who I showed a few tweaks in person) and show someone how to transform a simple lat movement that hasn't worked for the last 5 years to something that starts packing on width from that moment onward
So what im trying to put out there for thought process is....stop worrying so much about "am I doing enough? am I doing too much?" and start really putting some thought about the mechanical positions you are in, the stretches you are in, the pauses you in in, the angles you are in that have proven over time to work for you or NOT work for you
.gif "IP Gear")
it was like this every f day.
