machines+dc training...

[flexmaster]

it seems like when i read about the lifts people are doing while under dc's training (especially chest exercises) they are all machine presses. is there any reasoning behind this? it seems like flat barbell bench would overload your chest the most.

 

[DOGGCRAPP]

I dont allow my trainees to do flat barbell bench presses. Ive never seen another exercise that has damaged more people and ruined their careers than that one. Torn pecs, rotator damage, shoulders that are shot, in my opinion its an ego exercise for people "how much do you bench?"--If you have done it religiously and never been hurt with it, more power to you but there is a slew of bodybuilders across this globe, including federov, levrone, demey, valente, dimora, freeman, stokely palmer, etc etc etc I could go on and on that it put a major road block in their careers. Levrone got away with his, alot of others dont. Now Incline and decline barbell presses I have no problem with

 

[PUMPED]

I agree

 

[npcnj8]

You can mix free weights into the program but it is a lot easier to use machines when rest pausing. Forget about free weights if you train alone. If you use barbell bench you will need a good spotter to pull the weight off you because you finish each part of the rest pause set on the negative.

 

[Mr Pickels]

only machine i used was hammer strength super wide press.... just for a change.... used flat db and incline db... will go to incline db and flat db and maybe flat bench... depends on my shoulder if it acts up... flat hoist press.... not a big deal

 

[In-Human]

flexmaster, I have been training with DC for a while now, and I was not one for machines. But as the weight increased it was a neccesity to use the Smythe and other machines. I have not lost any strength with this switch, the last blast period I was doing 495x13 r/p on the Smythe Decline, so this blast I decided to do Decline Bench and I put up 455x16 r/p, but my spotter had a hell of a time when I failed as opposed to using the Smythe.

For myself dumbells are just out of the question for r/p sets for chest with this kind of weight, I would have to use two spotters and you know one good one is hard to find...

 

[weight77]

there is a slew of bodybuilders across this globe, including federov, levrone, demey, valente, dimora, freeman, stokely palmer, etc etc etc I could go on and on

There is a reason that Leverone got away with it, his was a tendon tear clean from the bone, and he had it fixed right away. Look at Freeman, he waited 5 years and even though he got it fixed it did nothing, it still hangs and is still gaped. I can not understand why the others did not have them fixed, yes you can start training right away if you do not have them fixed but a deformation is not worth that.

TEARS WILL ONLY END A CAREER FOR 2 REASON
1-It is a tear of the actual muscle, you can not have muscle sewed because it is to tender and soft.
2-You do not have it fixed in the first 21 days. After that the tendon will seal off where it ends up.

Remember Leverone just tore his tricep but again the tear was in the tendon and he had it fixed immediately

Be informed that if you have a friend in the future that has a tear make them have it fixed. Dont pull a freeman and just quit because it is not the end.

 

[BrooklynJuice]

DoggCrapp and The Smith Machine

Go together like peanut butter and jelly.

I train a lil after my place opens and Im pretty much alone. Certainly dont trust any of the dopes in there to properly spot me. Sadly they do not have have a power cage.

I basically do my entire DC program in the Smith (upper boddy).

Slight incline Bench
Behind the neck Press
Reverse grip Bench
Reverse grip Row

Then I get outta the smith for a wide grip pull down.

For lower body days I smith squat. I have read the squat in the smith is a big no-no do to knee shearing but I really dont have a choice on this one. My back has a sick arch (kinda like a spoon). Its like my ass comes up too high and belly sticks out. So as further down I squat the more foward I lean, no matter how hard I try. The best I can do is use a ridiculous wide feet stance. But in the smith i can bring my feet out about 2 feet and keep neck to ass in a proper arch, go down deep, and feel very little pressure on the lower back. Hack squat is my variation (I cycle only 2 exercises instead of three).

I can pretty much do all my streches in there too.


Orginally posted on Animalkits.be many months ago...

 

[xcelbeyond]

Re: DoggCrapp and The Smith Machine

I basically do my entire DC program in the Smith (upper boddy).

Slight incline Bench
Behind the neck Press
Reverse grip Bench
Reverse grip Row

Here's what I do for slight incline BJ - is yours similar?

I set up a flat bench in a power rack. Place a ~5-1/2" block under the "head side" of bench to raise it to a slight incline. I've also done this in a Smith Machine but you need to compensate by adding MORE weight as the Smith really seems to make this exercise much easier.

I always bench with a "medium grip" - to emphasize triceps and chest. Wide-grip HURTS my shoulders, which makes sense from a biomechanical (leverage)-sense. I come down low on the chest - just below nipples and KEEP ELBOWS INWARD towards the body - again, less stress on shoulders, more emphasis on chest and triceps.

I've been doing a variation of this exercise that I read about by Phil Hernon. It keeps a tension on the muscle "more" than conventional movement. I roll up a towel, about 2-3 inches thick and place it on my chest.

When you come down an hit the towel, you instantly start back upwards - this keeps tension on the muscles. When you go all the way down, stop, then go back up, you "very momentarily" release tension on the muscles. I don't don't lock out at the top - just as I approach the top I'm focused on bringing it back down. The idea behind the towel isn't to give the bar a "soft landing, it's to let you know to begin raising the bar and not "rest." Comment was made by Phil and others that have seen Pros workout. Looks like they're cheating - doing partials. But fact is, they're keeping tension on the muscle!

xcel

 

[BrooklynJuice]

I use the smith as state because my gym is a hole in the wall and doesnt have a cage. But its literally down the block from I live so you cant beat the convience of walking a few steps to a gym.

I use about a 15 degree incline.

 

[Derek]

speaking of chest exercises..
Here are the ones I do.. just wanted to know if they are good. My aim is upper chest.. wear it meets the collar bone..

Low incline smith
High incline #2 peg on the adjustable bench
dips (just to get some lower chest work in)

Wanted to make sure that the higher incline press isnt too much delts.

 

[BrooklynJuice]

No need to go higher than 10-15 degrees

 

[Derek]

time to redue my chest workouts...

incline smith
incline hammer
dip I guess..

 

[BrooklynJuice]

No need to do more than 1 exercise 1 set!

 

[Derek]

yeah but 3 workouts... thats what i meant...

1 exercise each workout... its hard to choose 3 sometimes...

 

[BrooklynJuice]

I'd go with low incline barbell either smith or cage and the hammer thats all you really need.

For tris reverse grip smith and dips

 

[Derek]

im doing dc and he says 3 exercises...

 

[BrooklynJuice]

DC is the man if you are a paid client then do as he says.

But otherwise unless he specifically told you otherwise you do not need 3 exercise.

 

[Derek]

he told me that strength increases are more substancial when using 3 exercises. So Im giving that a go.

This is hard cause I come from the HIT way of thinking...

Thanks Dude!