DC TRAINING ( Experts please help)

[wakejump4me]

DC Says train Monday Wens Friday and on friday do wens workout but diffrent excercises then its say that on the following monday do wens workout but diffrent machines that means on friday and monday i will hit bi's
dont understand

Monday:
Chest
shoulders
triceps
back width
back thickness

Wednesday
biceps
forearms
calves
hams
quads

Friday (Different Excercises)
chest
shoulders
triceps
back width
back thickness

Monday: (Different Excercises)
biceps
forearms
calves
hams
quads


thats how i have it

1st start here >>> **broken link removed**

2nd go here >>>> **broken link removed**

3rd go here >>>> **broken link removed**


edit : i hope it is ok with the moderator here but i just thought , in respect to Dante , that this would be the best way to not get this all clusterfucked ...


wake

 

[GeorgeMiami]

1st start here >>> **broken link removed**

2nd go here >>>> **broken link removed**

3rd go here >>>> **broken link removed**


edit : i hope it is ok with the moderator here but i just thought , in respect to Dante , that this would be the best way to not get this all clusterfucked ...


wake

Thanks for the help

ps. I tried clicking on the link but it says board is closed due to maint

 

[GeorgeMiami]

kind of confused with the fundamental part of Dc

lest say one day you do chest,shoulders,tricep,backwidth,back thickness
how does the warm up go do you have to warmup for every body part
how many warmupsets and how many working sets?

do you have to do as many warmup sets for all the body parts or just one warmup set?

 

[joshbarnett]

warm up as much as you need to for each bodypart. it wont take much to warm up your shoulders and tri's after hitting chest. some days require more warm ups than others. its one work set of rest-pause (hit first set, 15 breathes, go, 15 breathes, go)

 

[GeorgeMiami]

warm up as much as you need to for each bodypart. it wont take much to warm up your shoulders and tri's after hitting chest. some days require more warm ups than others. its one work set of rest-pause (hit first set, 15 breathes, go, 15 breathes, go)

oh i get it so it doesnt have to be one warmup set it can as may as i need
because i thought it went like this :

Warm-ups are 12,10,6,4,(Work Set) (30sec Static After)

but the workset would look like this lets say 15 reps
Then 8 reps (Failure) 15 breathes,2-4 reps (Failure)15 breathes,1-3 reps (Failure)


but if i do all those warmup sets plus the worksets thats 7 sets

 

[GeorgeMiami]

can anyone help out with the question above

 

[Zuke]

George,


YOU ARE OVERTHINKING THIS! Warm up until u feel u are ready for your one workset.THEN DO YOUR WORKSET. It does not matter if you do 1,2,3,4,5, warmup sets. JUST UNTIL YOU ARE WARMED UP AND READY.

The warmup sets don't count. Just worksets!

 

[GeorgeMiami]

George,


YOU ARE OVERTHINKING THIS! Warm up until u feel u are ready for your one workset.THEN DO YOUR WORKSET. It does not matter if you do 1,2,3,4,5, warmup sets. JUST UNTIL YOU ARE WARMED UP AND READY.

The warmup sets don't count. Just worksets!

0hh okay thanks man

 

[Zuke]

Thats what were here for!

 

[wakejump4me]

kind of confused with the fundamental part of Dc

lest say one day you do chest,shoulders,tricep,backwidth,back thickness
how does the warm up go do you have to warmup for every body part
how many warmupsets and how many working sets?

do you have to do as many warm up sets for all the body parts or just one warm up set?

here is what i do , but i am on the 3 way split , but it doesn't matter ..... anyways . i war up for chest , just enough to get warm without exhausting myself . finish it and stretch . when i get to shoulders , they are kinda warmed up from doing chest . i might do 1 warm up set , maybe 2 and then i blast it , then i stretch and go to triceps , then i might do 1 warm up set to just get a feel of the exercise and then blast it and stretch . then go to back width . i do 3 warm ups there and blast it , then i go to back thickness and now for me it depends on what exercise i do . if i do machine rows i might do 1 warm up but if i do dead lifts i probably do 2 , maybe 3 warm ups , just to get the feel , without exhausting myself and then i do the working set . then stretch back and go home ....

wake

 

[GeorgeMiami]

here is what i do , but i am on the 3 way split , but it doesn't matter ..... anyways . i war up for chest , just enough to get warm without exhausting myself . finish it and stretch . when i get to shoulders , they are kinda warmed up from doing chest . i might do 1 warm up set , maybe 2 and then i blast it , then i stretch and go to triceps , then i might do 1 warm up set to just get a feel of the exercise and then blast it and stretch . then go to back width . i do 3 warm ups there and blast it , then i go to back thickness and now for me it depends on what exercise i do . if i do machine rows i might do 1 warm up but if i do dead lifts i probably do 2 , maybe 3 warm ups , just to get the feel , without exhausting myself and then i do the working set . then stretch back and go home ....

wake

.

thanks "wake" you put a little more clarity to things

 

[GeorgeMiami]

1st start here >>> **broken link removed**

2nd go here >>>> **broken link removed**

3rd go here >>>> **broken link removed**


edit : i hope it is ok with the moderator here but i just thought , in respect to Dante , that this would be the best way to not get this all clusterfucked ...


wake

Wake,


also thanks for the links i was having a problem with the streches but the pictures help out allot


ps. i still feel like am getting fat on dc

 

[wakejump4me]

ps. i still feel like am getting fat on dc

i wouldn't know why ! ever since i switched from volume to dc , i had to up my cals etc.. to aid in recovery . i suggest to have a clean diet but don't go over board . then stick to the carb cut offs and do your cardio as well . many underestimate cardio . sure the programm '' suggests'' cardio on off days , but there is nothing wrong with doing cardio on other days as well . i just don't do it on leg day .
just give it a go and especially some time /////////

wake

 

[GeorgeMiami]

thanks for the replies