DC Question

[Tom Treutlein]

If you're supposed to get into the 11-15 RP range to determine if you up the weight, and up it a lot if you go above that mark, how would you know to up the weight on bentover rows, deadlifts, squats, and wrist curls which are all 1x8? Simply hit 8 then up it, I'm guessing. Just want to clarify.

Also, is that correct, that you shoot to get in the 11-15 RP range, and if you do up the weight a bit, then if you exceed 15 reps, up in a lot? I read that in a post DC made awhile back, but I would think it makes more sense to land in 11-15 and stick with it until you exceed that. If you can't hit 11 RPed then you should drop it.

Edit: Forgot to ask, what about adding in work for abs and traps? I remember once hearing it was okay to add in a set of shrugs if it was really priority. Other than that, everything except neck and abs get worked.

I was wondering if on Day 1 I could throw in a set of heavy shrugs, and on Day 2 throw in abdominal work such as weighted crunches.

If I do these, would they be RPed and/or static held? I was thinking RP and Static for Shrugs, and for the abs just 12-15 reps straight-set instead. Would this work to develop the abs still? Or should I keep them weightless for some basic fitness?

If I did throw in abs, could I do leg raises are a second exercise on other days?

Also, how long of a rest should be taken between warm-up sets? Between body parts?

 

[Tom Treutlein]

Bump - someone please answer, I need to start on Monday so I would like to settle everything.

 

[guldukat]

If you're supposed to get into the 11-15 RP range to determine if you up the weight, and up it a lot if you go above that mark, how would you know to up the weight on bentover rows, deadlifts, squats, and wrist curls which are all 1x8? Simply hit 8 then up it, I'm guessing. Just want to clarify.

Something like that.

I wouldn't feel quite so straight-jacketed by the 8 reps thing. If you only get 7 or if you do 10, it's no big deal. Just keep adding weight to the bar.

Also, is that correct, that you shoot to get in the 11-15 RP range, and if you do up the weight a bit, then if you exceed 15 reps, up in a lot? I read that in a post DC made awhile back, but I would think it makes more sense to land in 11-15 and stick with it until you exceed that. If you can't hit 11 RPed then you should drop it.

Basically, when you're in the lower end of 11-15, stick with that weight or just add a little next time. When you're using something that permits 15 total reps, add enough that you're barely hitting 10-11.

But again, I'd say don't worry unduly about this. Somewhat higher reps are a definite boon for DC training, but all you need to think about is lifting more weight (and/or doing more reps), in clean form, than you did last time. Try to not let the reps on your main set drop below 8 or so, and the rest-pauses should take care of themselves just fine.

Edit: Forgot to ask, what about adding in work for abs and traps? I remember once hearing it was okay to add in a set of shrugs if it was really priority. Other than that, everything except neck and abs get worked.

Some shrugs might be okay, but honestly I think deadlifts and deadlift variants will do the job even better.

As far as abs go, that sounds okay to me. And warm-ups? Just do what's comfortable for you. Don't look at the stopwatch. Warm up enough that you're ready to tackle the heavy stuff, but don't make them a workout in and of themselves.

 

[Tom Treutlein]

Sounds good... any other input just in case?

 

[MattRecc]

i do some ab work, no shrugs though. I do abs lie 2-3 times a week, weighted decline sit-ups