A few DC training questions

[VaginaBoob89]

Hi, I know this has been done to death already but I had a bit of trouble finding answers using the search function.

1. Can I use the regular 2-way 3 day split precontest? I noticed in the original writeup, dante recommends moving to the 4 day when precontest, but this is going to result in some very odd scheduling conflicts that are going to affect my sleep by forcing me to train right before bed. Will I really be much worse off just sticking to the 3 days per week split?

2. Can I use DLs (from the floor) as a hamstring movement instead of as a back thickness movement?While I do feel rack DLs a lot in the lats, I get much more p-chain involvement from the floor and it's worked better than anything in the past for that so I really feel the need to keep dls from the floor in my routine. I also just hate doing DLs as anything but the first lift of a session.

Basically I was thinking on the one of the biceps+lower workouts, it would be DL focused with a less stressful quad movement (leg press/smith squat) and then the other biceps+lower workout would be a squat focus with an easier hamstring movement (hyperextensions/leg curls/feet high leg press). Would this setup be okay or am I fudging with the program too much?

I'm 215 5'11 DL 550 ATG HBBS 440 Incline bench 225x10 and can do 21 bw neutral grip chins if this makes any difference in your answers.

 

[juggy38]

If you want posterior chain development I’d do 1 working set of DL from the floor and then switch to SLdL for 1-2 more hard sets. Then go blast quads.

 

[GDADDYG8]

How long are your gym sessions going to be if you train 3xs a week?


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[suppdude]

As for your DL question, set up is going to be a huge factor. If you have your upper body hovering over the bar more so than sitting back, you'll hit a lot more lat. If you're sitting back more so, then the posterior chain/hamstrings will be hit more. Obviously either way, both back and hammies will be hit but the set up determines the majority being hit.

As stated above, adding in/rotating DL from the floor with SLDL or RDL would be a smart choice for hamstring development.

 

[PitbullTank]

Sumo dead and sldl for hams... nothing will build sik hams amd abductors more...you can also do vert pulls DLs for hams amd just cut out the top 1/3rd of the movement...