DC Question - Resting

[Legion Kreinak2]

With the DC routine, how long are you supposed to rest in-between sets? I never quite got this cleared up.

 

[BlkWS6]

In DC's articles it says that you take 15 deep breaths before your next rest pause. Since there is only one "set" I imagine the time between the RP's is what you are talking about.

 

[Legion Kreinak2]

Oh shit, yeah. Hehe, sorry. I posted that really late, I was out of it. I forgot there was only one set. By the by, does anyone know where you hold the weight on the RPs? I believe you complete the final negative portion of the phase, and then continue.... right?

 

[leatherface]

Ya, exactly how does this work? im a bit confused as well.

 

[louden_swain]

Are you guys talking about the rest pause method?

In the DC program there is only one working set, yes only ONE.

Here is how you prepare for a workset:

Lets say you are able to use 100lbs for 12 reps.

First the warmups. Here is how you warmup (use light weights to promote blood flow)

50lbs x 12, 60lbs x 8, 80lbs x 4

building set: 100lbs x 12

use rest pause, then static hold then negative.

For the rest pause lets say you get 9 reps with 100lbs, you then set the bar down for a 5-10 second count then pick it back up for another 3 reps. At the very end you hold the bar in a static hold, then you control the negative coming down.

Remember, there is no rest period between sets because there is only 1 set per exercise.

 

[louden_swain]

Between each set, you can spend the time warming up with light weights and stretching to prepare you for the building set.