DC's doggcrap

[liftingfreak1983]

ive been doing DC's workout for quite awhile now and I started dropping the weight considerably after my working sets and just do as many as I can. I definatly feel the burn but am i benefiting from this or just wasting my time?

 

[ZGzaZ]

if you are doing DC's routine properly, with the slow negatives and a static...then there is no need for more working sets. Also, if you are using the frequency that's recommended, by adding more working sets, you could be overtraining quickly...

 

[bignate73]

wasting time.

burnout doesnt equal muscle growth. it equals endurance.

 

[MattRecc]

complete waste of time burning out doesnt make you grow

 

[Deleted member 33117]

I'm personally a big fan of heavy to light sets, but I don't burn out with an increadiably light weight. Studies show that if you go too low (less than 40% of your one rep max) it actually does not release as much hgh (the desired effect of doing this), and it certainly isn't reqruiting the fibers you could be reqruiting. I like to do drop sets in the 5-5-5 rep range. Take a set to failure, reduce the weight to a weight you can only get 4 to 5 more reps with (with a 10 second or so break), then drop the weight slightly more to grind out 4 or 5 more. This is probably a better procol, since you are getting the benefit of doing higher reps, and the gycogen depeletion and hormone release associated, but you are working very close to your limits on each rep, thus creating enough tension to recruit alot of fibers. Just my 2 cc's worth...

On a side note, you can overtrain quite easily with these type of sets as well, so keep that in mind when outlining a program that incoroporates them.

 

[Tweakle]

Drop sets are great but backdown/burnout sets have never done anything for me. Isn't DC just one set to failure??

 

[liftingfreak1983]

Drop sets are great but backdown/burnout sets have never done anything for me. Isn't DC just one set to failure??

DC's routine is one working set, which means you basically do 3 failure sets in a row seperated by 12-15 deep breathes, i usually can do about 6-12 reps, then 3-4 reps, then 1-2 reps. Can anyone answer the question of why i felt like i was getting better gains when my first set of my working set is 8-12 reps instead of 5-6 reps?

 

[Sammy Sosa]

First those aren't drop sets, they are rest pauses. Now to your question. If you start too low of reps you have no where to go. You'll hardly be able to do another rep after the rest pauses.