DC training question...

[jay_dub]

Been studying up on DC training for awhile now and I did my first workout yesterday (I loved it). My question is about static holds. Is this to be done as your last rep of the 3rd phase of the RP set or are you suppose to take another 10 deep breaths and do the static hold as the 4th phase of the RP set? I read over everything many times and never seemed to find when it was suppose to be done.

 

[ScottMcD1]

Take breaths in between the last RP and the static or it will last about 3 seconds.

7-10 reps to failure and rack the weight
10-15 deep breaths
2-4 reps to failure and rack
10-15 deep breaths
1-3 reps to failure and rack
=1 RP set and if you want to do the static
10-15 deep breaths
hold the weight in a strong and safe position(maybe 2/3 of the way up on a chest press) for as long as possible trying for 30 seconds

Go stretch.

 

[jay_dub]

Thank you, that clears it up for me.

 

[irish_sd]

this stuff looks good, I am going to try it. thanks for the basic breakdown.

 

[ScottMcD1]

Irish make sure you read into it a little more than that if this is your first exposure to it, not all sets are rest paused... the split is different than most are used to, order and execution of lifts are important.

Intensemuscle is the place to find the best info on it if people want to learn or of course Jason Wojo's DVD that came out recently approved by Dante.

 

[irish_sd]

Irish make sure you read into it a little more than that if this is your first exposure to it, not all sets are rest paused... the split is different than most are used to, order and execution of lifts are important.

Intensemuscle is the place to find the best info on it if people want to learn or of course Jason Wojo's DVD that came out recently approved by Dante.

Thanks bro. I will read up. I have seen a bit about it, but not ALL the particulars. Thanks

 

[ScottMcD1]

No problem, after you've done some research let me know if you've got other questions about the basic program.

 

[ScottMcD1]

You know what... I reread/watched some things and it seems like it can be done either way. David Henry rests another 15 breaths, Jason Wojo goes right into it and when I thought about it it depends on the movement for me. Pressing movements I rest and back width I'll just do the statics/partials right away.

 

[gordo14]

For me..............

You know what... I reread/watched some things and it seems like it can be done either way. David Henry rests another 15 breaths, Jason Wojo goes right into it and when I thought about it it depends on the movement for me. Pressing movements I rest and back width I'll just do the statics/partials right away.

I do them directly after my last rest pause set. Thats just how i learned..............I wonder if taking the short break would allow me the prolong the static hold??????? Good stuff. I love DC!

 

[BALDNAZI]

Statics

I used to do them the way Scott described, after the last set after the deep breaths. But here is a caveat....you may learn that statics will burn your CNS real fast and shorten your blasts. I have not used them at all this blast and feel much better and I beat the logbook by alot more then I used to week after week. But everyone is different.

See how you feel, but for me I felt they were too taxing on the CNS to do them every single workout.

 

[Hellbilly]

See how you feel, but for me I felt they were too taxing on the CNS to do them every single workout.

I use them occasionally on Benching movements. For example if a set was hard as hell to get the minimum if I have added weight, then I'll do a static hold. I think this has helped me progress the weight up. Also, I do static reps at the end of rack chins. I feel the static reps have also helped me increase the weight in this exercise plus destroy my lats.

 

[ScottMcD1]

I always do them for lat width... only if I'm feeling particularly strong that day for the other movements because like BN said they can cut into your recovery.