DC & IA: getting past a sticking point.

[benevolent anarchist]

I’ve been using doggcrapp’s training methods for about 9 months now. I also was a client of Iron Addict before. I think I’ve done a pretty good job melding the two training philosophies into what works best for me.

In a nutshell I use DC’s training, stretching and nutrition scheme mixed with IA’s frequency, rest and recovery protocols. I use anywhere from a 9 to 14 day rotation depending on how I feel my recovery is going. It has been working very well for me, and I have made tremendous progress except…

Recently I changed and added the dumbbell incline curl to my rotation. I added this movement to my rotation about a month ago, so it’s still relatively fresh. The gym at which I workout only carries dumbbells with 5 pound increments.

I got to the point where I was doing 50lb. db’s for a rest-pause 16 reps + static-hold. Great. So the next rotation I went for the 55lb. db’s. I could barely do r/p 10 reps + s/h, and my form was horrible. So for the following rotation I dropped back down to 50lbs. and tried to rep out more, which I did for a full r/p 20 reps + s/h. So again, the next rotation I went back up to the 55’s and I did r/p 13 reps + s/h. Making progress. Yesterday the exercise came up again in my rotation and I was hopeful that I could beat my previous 13 reps, but was only able to do 11 + s/h.

Is it time to scrap this movement and move on? Over the last 9 months I’ve never had to change a movement this soon. I like this exercise and would like to get past this sticking point. Any ideas or suggestions would be greatly appreciated?

 

[MrTrap]

Maybe get some of those magnetic weights so you don't have to go up 5 lbs on each side. I think they weigh a lb each, so you could go 51, 52...

Hey, can you explain the 9 to 14 day rotation - what is your split and frequency?

 

[benevolent anarchist]

Maybe get some of those magnetic weights so you don't have to go up 5 lbs on each side. I think they weigh a lb each, so you could go 51, 52...

Thanks for your reply. That’s a great suggestion, but are you ready for this? The pre-configured db’s at my gym are rubber-coated; hence no magnetic weights will stick. Very good suggestion though.

Hey, can you explain the 9 to 14 day rotation - what is your split and frequency?

It’s 2 on, 1 off, 2 on, 1 off…etc. You pick 3 unique exercises for each muscle group. I label my workouts {1A, 1B}, {off} {2A, 2B}, {off} {3A, 3C}, {off}. With the day off in between each group, you would come back around to 1A nine days later.

For a person with extraordinary recovery abilities, or a person who doesn’t have to work, can lie around all day and get 10 hours of sleep, this is probably not a problem. However, I am 42 years old. I have a demanding job. I can’t always get 8 hours of sleep, and I am genetically average in most areas even though I do have my strong points.

So my rotation might look like this:

{1A, 1B}, {off} {2A, 2B}, {off} {3A, 3C}, {off} {off},

or even this:

{1A, 1B}, {off} {off} {2A, 2B}, {off} {3A, 3C}, {off} {off}.

Even when I am using super-supplements, it all depends on how I feel my recovery is going. Iron Addict was instrumental in drilling this concept into my head. It’s hard to scale back—believe me, I know. By all accounts I’m a Type A personality so scaling back was not in my vocabulary. The most important thing is that when I do train, I do so with relentless determination and strive for constant progression, either in rep count or poundage’s, which is why DC’s program fits me well.

 

[MrTrap]

OK. Maybe get some 2.5 lb ankle weights and put them on your wrists? Not perfect but at least you wouldn't have to jump 5 lbs.

Thanks for explaing your split. I saw DC had guys going M-W-F-M alternating the two general formats, and that IA had guys doing a push-legs-pull split with 1 or 2 days between. I thought you might be spreading it out even farther.

Traps

 

[benevolent anarchist]

That I did not think of. Thanks again.

Yeah, IA had me doing that for a while. 1 on, 2 off. It works. I may have to go back to that when I come off.

 

[casualbb]

Biceps are always an issue with DC because inter-muscular coordination doesn't exist as a means of increasing strength; it's an isolation exercise. I'd say just keep pluggin, OR take some time off and start back up.

 

[Debaser]

I would buy fractional plates (I have .5 lb and 1 lb plates) and tape them to the dumbells for small increments

 

[benevolent anarchist]

Biceps are always an issue with DC because inter-muscular coordination doesn't exist as a means of increasing strength; it's an isolation exercise. I'd say just keep pluggin, OR take some time off and start back up.

What about modifying the isolation exercise segment of the routine? For example; using the DC method for compound movements and another method for isolation movements? What would you recommend for biceps and triceps? More volume?

 

[collegiateLifter]

on the issue of loading Dumbells, I've got 2 pair of platemates that are 2.5 lbs a pair i.e. you put them on and your 50's goto 52.5's.

I haven't used them before on rubber coated dumbells, but I'd still imagine that they would work sine they have a very strong magnet in them.

 

[FatRat]

I really believe that the problem with the isolation movements on DC is that you are often forced to increment in such large steps. On exercises like curls you use a relatively light total weight, so finding a way to reduce the increments to a size that allows your strength increases to keep up is important.

Platemates would be ideal, but like you I cant use them in my gym, so went down to a camping shop and brought some adjustable straps which I used to fix 0.5kg, 1.25kg or 2.5kg weights to the dumbbells.

 

[benevolent anarchist]

Thanks for the advice, collegiateLifter. I’m going to go buy some Platemates tonight, and if they don’t stick I’ll use FatRat's suggestion and buy some straps.

**EDIT**

I just found this on their website:

Do PlateMates work with plastic or rubber coated dumbbells?

No. It is important that the magnets come in direct contact with the metal for an ultimate hold.

I guess I'll be using straps after all.

 

[collegiateLifter]

Thanks for the advice, collegiateLifter. I’m going to go buy some Platemates tonight, and if they don’t stick I’ll use FatRat's suggestion and buy some straps.

**EDIT**

I just found this on their website:I guess I'll be using straps after all.

sorry bout that.

Good luck with the straps

 

[casualbb]

What about modifying the isolation exercise segment of the routine? For example; using the DC method for compound movements and another method for isolation movements? What would you recommend for biceps and triceps? More volume?

Hmm. I'd say don't do them for a bit. They'll still see action in the compound movements. Then add them back in. You should be weaker, but that's okay. Getting back to where you were and hopefully beyond will provide some progressive load.