dc training?

[wasp]

gonna start this tomm, just to make sure i understand, i know its one exercise per muscle , but is it 3 sets of the heaviest weight to failure?


i've been doing 2 warmups light weight and the 3rd a failure with heavier weight for a while now, but only one time a week per group, 3 to 4 exercises per group, m/t wens off th/f

dc would give me an extra day of rest

 

[tkav1980]

DONT START DC TOMORROW. you have the set/rotation wrong.

here is the rotation.
Mon
chest
shoulders
tris
back width
back thickness

Wed
Bi's
Forearms
Calfs
Hams
Quads.



Fri
Chest
shoulders
tri's
back w
back t


mon
bi
forearms
calvs
hams
quads

wed
chest shoulders tris....etc

it keeps repeating but you rotate 3 different exercises each training day so you only do 1 exercise per bodypart per day.

Example- im only typing out one exercise fomr each day to illustrate the rotation.
monday
ICBP

wed
squat


Fri
decline BP

Mon
leg press

wed
hammer strength incline press

fri
hack squat

repeat.

any questions please ask.

P.S. sets are all done in a rest pause fashion. There is only 1 set per bodypart wiht 3 failure points. EG. Decline BP 200lbs X 10, 15 deep breaths, 4 reps, 15 deep breaths, 2 reps. Each piece of this set you go to failure.

This rule is not used for and kind of back thickness movement or compound leg movements like squats....for saftey reasong. all quad movements are one set of 6-9, then a 20 rep widowmaker,

Back thickness are 1 set of 6-9, then a back of set with less weight from 10-12

 

[wasp]

yeah, was reading here, but my reading comp sucks...............i have the rotation and know its only one exercise per bodypart, i just was unclear on if its 3 sets to failure ?


DoggCrapp Method of Weight Training


why not start on monday?


i guess thats why i asked, you mean your not doing one exercise on monday on each those parts? your only picking 3? wouldnt this be a huge space inbetween working each part?

 

[tkav1980]

edited above.

its 1 set with 3 failure points. Its important that you fully understand DC, both the training and diet guidelines before you attempt it.

On monday you do chest, shoulders, tris, back width , back thickness. Each is done wiht 1 working set done in a rest pause fashion. That is 1 set with 3 failure points. except for what i edited above when it comes to quads, SLDL, or back thickness.

 

[wasp]

diet doesnt seem much diff than ive always done

 

[wasp]

hey, remember the old haunted castle down there ? or was that b4 your time?

 

[ScottMcD1]

wasp my suggestion would be to pick up the DC DVD next time you order from TP and keep doing what you are doing till then.

If you have a hard time understanding the principles from Dante's posts the DVD will give you about 5 "a-HA!" moments and clear everything up.

 

[tkav1980]

hey, remember the old haunted castle down there ? or was that b4 your time?

That was gone before i moved down here from philly.

 

[wasp]

wasp my suggestion would be to pick up the DC DVD next time you order from TP and keep doing what you are doing till then.

If you have a hard time understanding the principles from Dante's posts the DVD will give you about 5 "a-HA!" moments and clear everything up.

k

That was gone before i moved down here from philly.

i made it there the year it closed, 84, probably the best haunted place ive ever been

 

[tkav1980]

k



i made it there the year it closed, 84, probably the best haunted place ive ever been

lol you want haunted go hang out in The Smithville Inn after closing one night.