dc routine: muscles not sore?

[skinnyfromtoptobottom]

Hi.
i was doing biceps, forearms and legs yesterday. my biceps, forearms, hams and quads are mostly unsore (biceps and forearms are not, hams and quads are a little). my calves are pretty sore, they really hurt with every step i do. i didn't stretch my calves. maybe that's why.

my question: didn't i do enough or why are most muscles not sore? should i do more next time? i mean, the working sets (straight sets) were pretty tough for all muscles..should i go for rp sets?

 

[c3bodybuilding]

Soreness is not an indication of a 'good workout'. But sometimes you just like to feel sore. It's all in your mind really. It really isn't a sign of progress or no progress.

Maybe I read wrong, but I was fairly sure you didn't do stretches for calf's with DC. That the way you did the calf raise was a stretch within itself.

Either way, just keep at it, and you will see results. Your nutrition is more important than soreness when it comes to progress, so be sure to go on the eat everything in site diet.

 

[louden_swain]

I hope you are performing static holds and negatives. If you perform the statics and negatives properly. . .you will experience extreme soreness that you never had.

Each static hold should be held for 15 to 30 seconds.
Each negative rep should take between 5 and 10 seconds.

Check and see what DC recommends on this. . . I think it is somthing close to this.

Of course, soreness is an indicator of lactic acid buildup and minor tears in the muscle.

I get severely sore from each workout, but I take things way beyond failure.

 

[c3bodybuilding]

Louden, I experience this too. Ever since I started doing HIT style workouts, and now DC I am sore in places I never felt sore. Those negatives especially wipe me out. The static holds are killer too. Not to mention the extreme stretching! But it's a good sore, you feel like you did some really hard and productive work. If anyone says one set is not enough, than they aren't working hard enough!

 

[louden_swain]

Louden, I experience this too. Ever since I started doing HIT style workouts, and now DC I am sore in places I never felt sore. Those negatives especially wipe me out. The static holds are killer too. Not to mention the extreme stretching! But it's a good sore, you feel like you did some really hard and productive work. If anyone says one set is not enough, than they aren't working hard enough!

I feel the same way. . .it is an intense program. I feel like I am getting plenty of rest. Strength levels are increasing each week. Soreness disappears quickly, which is nice.

 

[skinnyfromtoptobottom]

i did the 6-8secs negatives properly. but i didn't do static holds or rest pause sets. dc recommended to start out with straight sets and see how quick you recover. if i feel i can do more, i should do rest pause sets and/or static holds. that's what he said, right?

so should i go for statics the next workout?

 

[collegiateLifter]

i did the 6-8secs negatives properly. but i didn't do static holds or rest pause sets. dc recommended to start out with straight sets and see how quick you recover. if i feel i can do more, i should do rest pause sets and/or static holds. that's what he said, right?

so should i go for statics the next workout?

you are on the money, although i think he wants you to do straight sets and progrees to Rest Pauses and eventually static holds as they are just a little icing on top, where as he says RPs are integral to the system.

 

[guldukat]

Hi.

Hey!

i was doing biceps, forearms and legs yesterday. my biceps, forearms, hams and quads are mostly unsore (biceps and forearms are not, hams and quads are a little). my calves are pretty sore, they really hurt with every step i do. i didn't stretch my calves. maybe that's why.

Yeah, I would have to think so. The first time I did extreme stretches, I was sore for six days, but after doing them a couple of times for each bodypart, I've found they definitely reduce soreness and seem to enhance recovery (though I still don't understand why that helps).

Lack of soreness is good overall.

my question: didn't i do enough or why are most muscles not sore? should i do more next time? i mean, the working sets (straight sets) were pretty tough for all muscles..should i go for rp sets?

Try the rest pauses, yes.

But first, be damn sure the work set is not just pretty tough, but brutal. Then throw in a few r-p reps afterwards.