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I'm trying to get a job at my college gym. That'd be the perfect part-time job, so we'll see. I remain optimistic.
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=248209
I'm trying to get a job at my college gym. That'd be the perfect part-time job, so we'll see. I remain optimistic.
FatRat
New member
Looks solid Debaser, although a lot of changes from DC
A few observations / questions:
1) How are you going to perform the 2 x 5 sets? Are you just going to stop at 5 rather than continuing to failure and rest pausing to hit a range. (e.g. aiming for somewhere between 11 – 15)?
2) Is there a reason for moving Quads to before Hams? Personally I quite like the idea of Squats / Presses etc. last so that you can give them your all then go home…
3) I personally wouldn’t do the behind neck press, but that’s your choice
4) You only going for two variations rather than three? Not a major problem, just I found that three makes the program more rounded, and allows you to accumulate more strength before having to do the same move again with more weight.
A few observations / questions:
1) How are you going to perform the 2 x 5 sets? Are you just going to stop at 5 rather than continuing to failure and rest pausing to hit a range. (e.g. aiming for somewhere between 11 – 15)?
2) Is there a reason for moving Quads to before Hams? Personally I quite like the idea of Squats / Presses etc. last so that you can give them your all then go home…
3) I personally wouldn’t do the behind neck press, but that’s your choice
4) You only going for two variations rather than three? Not a major problem, just I found that three makes the program more rounded, and allows you to accumulate more strength before having to do the same move again with more weight.
D
Debaser
Guest
FatRat said:
1. I explained above about the 5 rep sets
2. I don't want the hamstring curls affecting my 20 rep squats in any way...and to me SLDLs are actually more difficult/intense than the leg presses anyway.
3. Yeah I'm weary but I'm giving it a shot with the smith and no lower than mid ear.
4. I have fractional plates so I don't have to add 5 lbs every session.
D
Debaser
Guest
revexrevex said:
Try 5 minutes and see if that doesn't help...
hellboy
New member
Hey Debaser!
Are you still on this routine? How's it working for you? I'm particularly interested in hearing about the effectiveness of the 2 sets of 5.
I want to try the DC routine in the next month or so but man I get really bored with sets of 10-15. I'm worried I won't be able to maintain my focus on them. Any tips?
Thanks!
Are you still on this routine? How's it working for you? I'm particularly interested in hearing about the effectiveness of the 2 sets of 5.
I want to try the DC routine in the next month or so but man I get really bored with sets of 10-15. I'm worried I won't be able to maintain my focus on them. Any tips?
Thanks!
Zander1983
New member
hellboy said:
While I'm not Debaser, I see no reason why 2x5 done DC style couldn't work.
Maintain the slow negatives and add some rest pauses and you'll be doing just fine.
D
Debaser
Guest
Yes I'm still doing it and it's going well thus far. I'm adding weight or reps every single workout.
I think I need to add more rest time between sets of overhead presses. Standing presses with heavy weight for 5 reps require a lot of effort...one time I only got 2 reps with what I just did 5 with. So I'm just adding more time in there.
On a side note, if you're doing the program correctly you won't get bored with sets of 10. The rest-pause will be one of the most difficult things you've ever done. Boredom won't be an issue when you're trying to be a freight train.
I think I need to add more rest time between sets of overhead presses. Standing presses with heavy weight for 5 reps require a lot of effort...one time I only got 2 reps with what I just did 5 with. So I'm just adding more time in there.
On a side note, if you're doing the program correctly you won't get bored with sets of 10. The rest-pause will be one of the most difficult things you've ever done. Boredom won't be an issue when you're trying to be a freight train.
are you lifting every other day or M W F?
why dont you go to failure?
did you drop the rest pauses? if so why?
i wouldnt move shoulders to day 2 because that would mean they would be trained every 'on' day (from chest on day 1)
i tried DC a month or 2 ago and i just didnt gain as fast as i could on higher volume stuff, maybe ill try it again later with 2 sets for most exercises.
my split was:
1: chest shoulders, triceps
2:back, legs, biceps
off
repeat
with 3 exercises for each body part being rotated
im pretty sure i wasnt overtraining cause i was getting stronger.
let me know how my setup looks,
and post results on the new rotine.
why dont you go to failure?
did you drop the rest pauses? if so why?
i wouldnt move shoulders to day 2 because that would mean they would be trained every 'on' day (from chest on day 1)
i tried DC a month or 2 ago and i just didnt gain as fast as i could on higher volume stuff, maybe ill try it again later with 2 sets for most exercises.
my split was:
1: chest shoulders, triceps
2:back, legs, biceps
off
repeat
with 3 exercises for each body part being rotated
im pretty sure i wasnt overtraining cause i was getting stronger.
let me know how my setup looks,
and post results on the new rotine.
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