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Started DC Training today, just need some advise!

newyboy1

New member
Registered
Joined
Jan 31, 2011
Messages
154
Hey Guys! Started up DC training today after a 3 weeks of research, seemed like a good step! I like mixing training up a bit to promote growth!
But i just have a few questions too make sure im doing things right!!
First of all..
Just regarding the reps. On the working set where im ment to do 15 reps using rest pause method and split it up into 3 sets with 30 second gaps between.. Do i load it up too the highest load i can possibly do to finish the 15 reps?
For example... Chest.. i started with flat bench press..I warmed up with 4 sets with ten reps of 52kg....
I then loaded up the bar with 112kg which is slighly under what i normally push, but by the 8th rep in the first set i needed a lil assistance getting it on the rack.. I then did 5 perfect reps using 6 second negative.. i then did 2 more reps but needed a little assistance on the last rep..
Is this the right aproach?? Now when bench press comes along again do i load up another few kilos and beat the last??
 

petedw

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Registered
Joined
May 2, 2008
Messages
373

dropshot001

New member
Registered
Joined
Sep 6, 2008
Messages
965
Hey Guys! Started up DC training today after a 3 weeks of research, seemed like a good step! I like mixing training up a bit to promote growth!
But i just have a few questions too make sure im doing things right!!
First of all..
Just regarding the reps. On the working set where im ment to do 15 reps using rest pause method and split it up into 3 sets with 30 second gaps between.. Do i load it up too the highest load i can possibly do to finish the 15 reps?
For example... Chest.. i started with flat bench press..I warmed up with 4 sets with ten reps of 52kg....
I then loaded up the bar with 112kg which is slighly under what i normally push, but by the 8th rep in the first set i needed a lil assistance getting it on the rack.. I then did 5 perfect reps using 6 second negative.. i then did 2 more reps but needed a little assistance on the last rep..
Is this the right aproach?? Now when bench press comes along again do i load up another few kilos and beat the last??
typically, if you get assistance on the last rep(s), they don't count.

if you are at the top end of the rep range, then yes, you should go up in weight. if you are at the bottom or out of the rep range then you might consider doing the same weight again to get the reps up.

also, flat bench is somewhat discouraged in dc, however if you choose to do it you should up the reps to 15-20 or 20-30rp and use a powerlifting style of benching to reduce the risk of injury
 

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