Debaser, i see where ur comin from

[TheOak84]

i tried this DC thing for chest, heres what i did

flat bench

warm up: 135x15, 185x10, 225x5

then 275x1, 295x1, 315x1 (not maxing out)

THEN my work set 245 for 8 reps, then 2 rest pause then 2 forced reps then 1 negative...

incline bench 3x6-8
incline DB 3x8-10

no stretching.. but.. my chest is still sore ill today...

then tricep, same thing

over head ext on a curl bar

warm up: 2 dimesx15, 35x8, 45x6

then work set: 45 and a Dime for 8, 2 rest pause, 1 forced rep, 1 negative..

pressdown 3x10

i liked it, but i wont use it week in week out..
im gonna use it ever 6-8 weeks, mixed with 5x5 and a little of my own tricks..

it took me a while to look into it and understand it

what do ya think? was it right? sure feels like it

 

[TheOak84]

does either Debaser or Louden have and comments on to wether this was right??

 

[TheOak84]

bump 4 me..

doea every one hate me that much, i mean i have over 40 views
and no replies

 

[gonelifting]

If you wanted DC training you did too many sets. I know you said you`re not going to do it every wo, so it`s probably a good "shock" to your muscles but that is`nt the proper DC method. Too much volume, no stretches.

The reason for the low volume with DC is for more frequent workouts per week. What you did was just an intensity booster for a normal schedule workout. jmho

 

[TheOak84]

so debaser is gonna ignore me.. well, thats fine..
just wanted to know his opinion. i mean, i know he read this thread.. everyone is a hater of somthing...

 

[Fatty4You]

so debaser is gonna ignore me.. well, thats fine..
just wanted to know his opinion. i mean, i know he read this thread.. everyone is a hater of somthing...

Dude, you gotta chill. You posted this like an hour ago. not everyone is on the internet all day [unlike me ]

But i agree with Gonelifting, you are doing too much. With DC, you really only pick like on exercise per muscle and work that hardcore to failure on one extremem set. The work set you did seems pretty intense: reps to failure, plus forces reps, plus a negative, but are you doing slow eccentric movement on the other reps?

-Fatty

 

[TheOak84]

but i posted it 8 pm yesterday...

and like 90 people looked at it.. i mean, i see other members reply to other posts right away, and basically everyone disregards mine, its kool though..

anyway.. i thought you can do up to 3 movements,

well, what ever i did i liked..

my reps are 2 seconds down, 1-2 seconds up.. i think that regular

well, i might be doin too much for a DC routine, but definately not too much where im over training..

i think if i do this about 6 more times, ill hit the 365 in a few months..

 

[gymtime]

but i posted it 8 pm yesterday...

and like 90 people looked at it.. i mean, i see other members reply to other posts right away, and basically everyone disregards mine, its kool though..

anyway.. i thought you can do up to 3 movements,

well, what ever i did i liked..

my reps are 2 seconds down, 1-2 seconds up.. i think that regular

well, i might be doin too much for a DC routine, but definately not too much where im over training..

i think if i do this about 6 more times, ill hit the 365 in a few months..

That's just because you're so irritating. Try being more respectful to others and you'll get more help here, and in life as well.

Just a suggestion.

 

[gonelifting]

"anyway.. i thought you can do up to 3 movements,"


You pick 3 movements to rotate from with your schedule. Not all 3 in one workout. But that`s how the DC goes you can of course do your own thing.

my reps are 2 seconds down, 1-2 seconds up.. i think that regular"

Also, with DC it`s something like 6+ seconds down. just fyi I`m not judging your plan.
"

 

[TheOak84]

gymtime - i barely post here.. how am i irritating with my whopping 310 posts.. i ask simple stuff and thats it, and i am respectful, when was i disrespectful, just cuz i dont use those smiley things all the time, doesnt mean im being mean

gonelifting - i didnt know 6 seconds on the negative was a part of DC, sounds like alot for 8 reps

but do u think 3 movements is alot?

 

[louden_swain]

Here are a few comments that I have. For one, you tried something a little different. . .and thats great. However, this routine is not quite DC training. Let me explain why.

CHEST

You start out with Flat Bench Presses.

warmups look good until a certain point. Here is where your routine looks good. 135 x 15, 185 x 10, 225 x 5. Nice weights ranging between 40 and 68 percent of your max.

Here is where your routine is flawed. Using weights such as 275 x 1, 295 x 1, and 315 x 1 is not considered a warmup. You using weights that are close to your maximum output. You are working with weights between 83 and 95 percent of your total max. This is much too heavy to use for a warmup. If you were to constantly perform this each workout, you would wear down the CNS and the regression of strength will start.

As for your building set with 245 for 8, this seems to be realistic. However, you were unable to perform at your maximum potential because you spent the majority of your energy with the heavy singles. If your max is 330 on bench, you should be able to complete 12 straight reps with 245lbs. . .you were unable to accomplish this.

Next time leave out the heavy singles and go straight to 255lbs for 10 or 11 reps.

Forced reps should not be included. . .its your job to do the work. Rest pause for 10 to 12 seconds and pump out 2 or 3 more reps.

Where was the static hold? This makes a huge difference. Hold 255lbs not in a locked out position for as long as possible before the bar starts to come down. When this happens, transform the downward motion into a negative rep (5 to 10 seconds). After this you will absolutely blitzed.

Here was your remaining chest routine: Incline Bench and Incline DB Presses.

Nope, these are not necessary after your one all out set on bench pres. This is too much volume and will cut into recovery time. Next time start out with Incline Barbell Presses instead of bench. Use a 2 or 3 exercise rotation. This will help keep training fresh and will allow your body to remain confused and determined to grow.

CHEST

Your tricep routine was pretty good, but leave out the cable press-downs. . . .save them for the next training session.

OTHER COMMENTS

If you perform this routine correctly, you have experience soreness like you have never had. You will be able to achieve an incredible pump for using one all out set. If you perform this routine and you are not experiencing this. . . .you are not giving 100 percent or performing the routine correctly. Anyhow, think about these comments

 

[TheOak84]

but how can u say i didnt give 100%.. my chest is still sore, i did it on monday..

i know i didnt do DC, but it was awesome

why dont u like forced reps.. thats past failure.. i failed at 8..
then went past failure..

i dunno man, what ever i did felt really good.

im gonna try if to back today.. what should i do..

 

[Debaser]

chill out I didn't reply because you posted it 4 times and I was waiting for a mod to remove the rest...

Anyway all you're really doing is overtraining. Let me explain:

DC (and several others) think that volume training will generally overtrain you anyway. Now, you're already doing that, and then adding intensity boosting techniques on top of it. It will take forever for your chest to recover, and you'll probably experience no growth.

DC training is generally 1 set per exercise, and 1 exercise per muscle group. You rotate the exercise choice the next session. Too much to explain but it's all in the sticky.

 

[Debaser]

Also if you're STILL sore, that's almost a definate sign that you're overtraining. If you did 1 set, your chest would have been recovered yesterday or the day before, and you'd be able to train it again.

So let me reiterate, if you're able to hit all the muscles 1.5 to 2 times as often during the course of the year, and you're recovering, you're going to grow 1.5 to 2 times as much (overly simplified I know).

 

[TheOak84]

ok, Louden said id fell soreness like ive never felt before..

So, ur tellin me, you get extremly sore for 1-2 days.. then all the sudden ur not.. thats hard to believe

explain to me..

 

[louden_swain]

but how can u say i didnt give 100%.. my chest is still sore, i did it on monday.why dont u like forced reps.. thats past failure.. i failed at 8.. then went past failure..

You did work very hard, but I was saying that you couldn't give a 100 percent on your one set because you perform 3 sets of heavy singles between 83 and 95 percent of your max.

You did get 8 reps with 245lbs.

However, without the 3 sets of heavy singles, you probably could have hit 255lbs for 10-12 reps. Try peforming a static hold with 225lbs for 30 seconds if possible (not quite in a lock-out position)

Forced reps are great, but the DC program wants you to do 100 percent of the work. If you fail you fail. . .this is where rest pause comes in handy. Next training session you will attempt an additional rep.

As for your back routine, find something you like. For example you could use. . . .

Deadlifts, Barbell Rows, Close Grip Pull-Downs.

In a DC Routine a training session is like this:

UPPER (one exercise)
1. Chest
2. Delts
3. Triceps
4. Back Width
5. Back Thickness

 

[TheOak84]

ya i see where ur comin from with the chest thing louden
i prolly could have done 255 for 8-10..

but anyway

i have the exersises for my back, bb rows, deads, pullups

but is there anyway i can do them in the same style i did my chest?

 

[louden_swain]

ok, Louden said id fell soreness like ive never felt before..

So, ur tellin me, you get extremly sore for 1-2 days.. then all the sudden ur not.. thats hard to believe

explain to me..

Lets say I have just completed a training session. I leave the gym and my muscles are severely swollen and fatigued. The soreness gradually builds up as each hour progresses For me, the soreness peaks at about 24 to 36 hours after the training session. After peak soreness is reached, it starts to taper off for the next day or two. I am typically sore for about 3 days

The extreme soreness is caused from the static holds, slowly controlled negatives, and extreme stretches. These techniques cause extra minor tissue damage and lactic acid buildup.

Here is a cheesy graph of events:

3 hour intervals are listed on the left after the training session.
* represents the degree of soreness

Training session
03*
06**
09***
12****
15*****
18******
21*******
24******** {peak soreness range}
27********
30********
33********
36******** {peak soreness range}
39*******
42******
45****
48**
51*
Soreness Gone

 

[louden_swain]

I made a typo, peform the static hold with 255lbs, not 225lbs.

 

[TheOak84]

ok, how bout the back stuff

 

[louden_swain]

i have the exersises for my back, bb rows, deads, pullups

but is there anyway i can do them in the same style i did my chest?

You probably could, before I started DC training here was my routine:

T-Bar Rows - 2 x 6-8
Dumbbell Rows - 2 x 6-8
Seated Pulley Rows - 2 x 6-8
Chins - 2 x failure
Barbell Shrugs - 2 x 8-12

Here is how my routine is organized now:

Alternation #1
Close Grip Pull-Downs (width) - 1 x 12 @ 230lbs
Partial Deadlifts (thickness) - 1 x 5 @ 600lbs

Alternation #2
Seated Pulley Rows (width) - 1 x 12 @ 230lbs
Barbell Rows (thickness) - 1 x 12 @ 275lbs

 

[louden_swain]

If you don't perform DC training, be sure to design a routine that you like. Make sure the sets are low, but your training sessions are really intense. You will be able to train more frequently on a low set program.

I say go ahead and perform your normal back routine, but make sure you are giving 110 percent intensity in each set. When this happens, you can eliminate the additional sets. Good luck!

 

[TheOak84]

louden this is what i did tonite for back

back

BB row - warm up - 95x15, 135x8, 155x8
work sets - 185x5, 195x5, 205x5

deadlifts - warm up 225x10, 275x8

work sets - 315x5, 365x1, 385x1, 405x1, 315x8

pullups - 3xfailure

biceps

BB curl - 12, 10, 8, 6

hammer curl - 1 drop set - 45x6 35x6 25x6... felt awesome

reverse curl - 2x12 - felt hard cuz i didnt use straps on deads

 

[Citruscide]

Dogcrap...

C-ditty

 

[louden_swain]

TheOAK84,

Awesome back workout!!

What are you training next?

 

[TheOak84]

well, im takin sat and sun off..

then on monday, i was thinking about doin the same thing i did last monday..

on monday me and my crew (that sounds funny, haha) we are goin to a diff gym because someone there was saying that hes so strong blah blah, and i work out with 2 power lifters.. and they wanna show some people up.. im just in for the ride.. the kid i train with benches 435, deadlifts 645 and squats 405.. hes 21 and weighs 176.. he cant squat heavy cuz dude, he works construction 8 hrs a day THEN liftes.. i dunno how he does it man..

but ill tell you about my work out on monday, what did u do today?

 

[TheOak84]

Dogcrap...

C-ditty

what r u talkin about...

 

[Deepsquat]

TheOAK84,

Awesome back workout!!

What are you training next?

I am laughing so fuckin hard , I am nearly crying!!!!
Some just never get it! save the time effort and the photons used to tranmit this signal across the Internet....and for the love of god just stop trying already..

BTW I was thinking of doing the ulimate DC style training....one set of one...low volume and low reps built into all out set !!!!!1
I gotta go now ...before i say something I shouldn't....whoops ...too late!

 

[collegiateLifter]

but how can u say i didnt give 100%.. my chest is still sore, i did it on monday..

i know i didnt do DC, but it was awesome

the question is though, do you train for soreness or to get bigger/stronger?

 

[TheOak84]

i hope ur not mockin me, i didnt do dogg crap....

 

[TheOak84]

the question is though, do you train for soreness or to get bigger/stronger?

bigger and stronger, y?