Going to try DC for a little while.

[gettinlarger]

That's it, basically. I'll probably start tonight with something like:

Incline bench
Seated militaries
Skullcrushers
Chins
Rack deads

 

[Dirty Workout]

Looks solid bro. Might feel a little strange at first with slow negs/rest pausing etc. Just give it alittle time and I'm sure you'll like it

 

[gettinlarger]

Holy crap man. This was definitely an experience. Very interesting. Here's what happened.

Flat bench.
Warmups: 135 for 10, 155 for 10.
Working: 185 for 7-8.

Military press.
Warmups: 95 for 10, 115 for 8.
Working: 135 for 7.

Skullcrushers.
Warmups: 45 for 15, 55 for 12.
Working: 75 for I think 10 or 11.

Chins.
Warmups: bodyweight, 2 sets, 10, 8.
Working: bodyweight for 7.

Rack deads.
Warmups: 135 for 10, 185 for 8.
Working: 225 for 8, 315 for 5.

Wasn't sure what I could and could not do with this type of routine, but I think I ballparked it nicely. I'm sure when i get used to those negatives, the strength will fly up. I would love any suggestions or opinions from those who are familiar with the routine.

I will incorporate rest pauses and static holds pretty soon. Maybe Friday.

 

[Zander1983]

Chins.
Warmups: bodyweight, 2 sets, 10, 8.
Working: bodyweight for 7.

I don't think that's done correctly. Basically, you've done three working sets?

 

[gettinlarger]

I don't think that's done correctly. Basically, you've done three working sets?

Hmm. Didn't think of it that way ... The first 2 were normal reps, but the third was using the 6 sec. negatives.

 

[Zander1983]

By that stage of the workout you are already going to be pretty much warmed up. If you want to use warmup sets for chins, maybe just go to 5, once. Alternatively, you could use some "reverse pushups" or light rows to warm up your back. All things considered - and I'm definately not a DC expert as it doesn't suit my goals - those are three heavy sets.

 

[gettinlarger]

By that stage of the workout you are already going to be pretty much warmed up. If you want to use warmup sets for chins, maybe just go to 5, once. Alternatively, you could use some "reverse pushups" or light rows to warm up your back. All things considered - and I'm definately not a DC expert as it doesn't suit my goals - those are three heavy sets.

Ah. I get what youre saying. Thanks for the heads up bro. Anyone else have any input about anything?

 

[Dirty Workout]

Here is how I warmup for chins--- just do some light lat pulldowns with like 100 or 140 lbs to get blood flowing into back.

Thats really the best you can do on that (and dips) because your bw is the weight for the main set

 

[Dirty Workout]

Regarding your routine today--- I would advise a lowering of the weights. ALthough the goal is to get in 11-15 rep range on those exercies, 15-20 on skulls, 8 on rackdeads, you DONT want to start at the lower end of those ranges. Believe me the exercises that I started on 15+ I had much more room to increase weight and grow.

If you start an exercise first week at 7/2/1 its much more difficult to go up the next week .....

THROW THE EGO ASIDE

 

[jerkbox]

i just started as well....IMO, the stretching helps a lot.....


also, I feel that as I get more used to doing this type of workout, I will be able to take that intensity to new levels and really push myslef like never before.....it's like you have one set....one chance to get it done.....and I am going to really focus on increasing my lifts either by weight or reps every time i go in the gym.....


I'm liking it so far.

 

[jeremys]

so on rack deads you only go to 8 reps and no Rest pause sets? are there any other movements that are supposed to go in this manner?

 

[gettinlarger]

Regarding your routine today--- I would advise a lowering of the weights. ALthough the goal is to get in 11-15 rep range on those exercies, 15-20 on skulls, 8 on rackdeads, you DONT want to start at the lower end of those ranges. Believe me the exercises that I started on 15+ I had much more room to increase weight and grow.

If you start an exercise first week at 7/2/1 its much more difficult to go up the next week .....

THROW THE EGO ASIDE

Oh I know man. Remember, this was the first time ever doing this kind of thing, so I had to take a wild guess as to what I could do.

 

[louden_swain]

Its a good program. Be sure to perform the stretching and eat as much as possible. This program is different, but I think it is something unique and can provide a number of benefits for a number of trainers.

Be sure to include a diferent set of exercises next workout. A three exercise rotation is sufficient for this program.

 

[jeremys]

so on rack deads you only go to 8 reps and no Rest pause sets? are there any other movements that are supposed to go in this manner?

?

 

[louden_swain]

so on rack deads you only go to 8 reps and no Rest pause sets? are there any other movements that are supposed to go in this manner?

No. . .its a straight set where you shoot for 4 to 8 reps. I cant imagine performing a rest pause set with 600lbs or more.

Rest pause sets are best used for:

Presses
Rows
Curls
Squats

 

[gettinlarger]

Christ, I am sore ... I like this.

Guys, thanks for the info.

 

[louden_swain]

Christ, I am sore ... I like this.

Guys, thanks for the info.

Too bad you live in Jersey. . .I would like to train with you.

We would have to make sure the trash can is close by .

 

[gettinlarger]

Got a quick question. I was reading through the sticky but I haven't come across what I'm looking for. Or maybe I'm an idiot. Anyway, with the rest-pause reps and static holds ...

Should I do both of these in the same set? Like, if I'm doing bench, after a couple rest-pauses, do I go right into a static hold? Or should I alternate them back and forth?

 

[louden_swain]

Here is what you do on bench press:

Lets say you are performing a set with 225lbs

On the first run you are able to get 9 reps, then you rack the weight.

You take in breaths and wait for 10 to 15 seconds, then you blast out 2 or 3 additional reps.

On the last rep of the RP, you hold the weight in a stationary (non-lock out position) for 20 to 30 seconds.

When the weight starts to sink down, convert this into a slowly controlled negative rep.

After this, your pectorals will be blasted.

Make sure you have a partner available to spot you. . .also make sure that your partner is not assisting you in any way except for helping you lift the bar after completing the negative rep.

I hope this helps.

For warmups, I think it is best to use relatively light weights nothing to failure for 10, 5, 3.

 

[gettinlarger]

Dude that's exactly what I needed. Thanks man.

 

[louden_swain]

Dude that's exactly what I needed. Thanks man.

This works quite well. . .the first time I tried this my chest was about to explode out of my sweatshirt. One all out intense set was equivalent to 12 sets of chest training. The soreness was much worse, so I knew I had a lot of lactic acid and muscle fiber damage.

 

[FatRat]

This works quite well. . .the first time I tried this my chest was about to explode out of my sweatshirt. One all out intense set was equivalent to 12 sets of chest training. The soreness was much worse, so I knew I had a lot of lactic acid and muscle fiber damage.

Exactly, only what I love is it’s not just your chest, it’s your shoulders, tris, and the whole of your back too! That’s why its important to keep that diet going.

Talking of which, its 11:15 and I’m just starting to get sore after last nights workout, bring on the pain….!

 

[TraxZBT]

i too just started the DC program. I'm a bit confused though reading this thread. For every rep theres a 6 second negative? If that's the case I gotta lower my weight drastically (which isn't a problem) This is my 3rd week, have I been doing it all wrong?
BTW: My entire body is sore... feels good and I rarely get sore working out the old way.

 

[TraxZBT]

ackkk nevermind.. read the whole thread.. Guess I am supposed to do negatives. I feel as though I'm getting great results my way though... gonna try negatives this week.

 

[casualbb]

Let me voice a minority opinion here for a sec...

I really don't think those elongated negatives are necessary. I've never seen any research in support of them, and have actually seen research to the contrary. I cited some in the DC thread...from what I recall, the faster negative group saw greater strength increases and conversion of muscle fibers to faster-twitch types over the slow negative group.

DC's right about controlling the negative -- that's what produces the growth. But I think he takes it a bit too far in recommending 6 seconds. 2 seconds (one-one-thousand, two-one-thousand) is more than plenty.

-casualbb

 

[DOGGCRAPP]

I want control on the negative and I said 4-8 seconds for a very determined reason. Ive never found anyone (including myself) who could calmly count "one onethousand, two onethousand etc" during an all out brutal war on a rest pause set. Your so amped up and frenzied performing your set that your counting "1,2,3,4,5,6" and then back up again. I would be willing to bet any money that the majority of people doing the supposed 4-8 second negatives were actually doing 2-4.5 second negatives truly timed or somewheres in there. See my reasoning now? If i said "three second negative phase" the weight wouldnt be controlled eccentrically and people would be dropping it from the top like a brick. I want control--and if someone falls in that true 3 second range but is counting to 6 or 8 from the top down to the bottom --Ive done my job.

 

[nanotitan]

I was thinking the same thing. When performing sets with the extra slow negative I usually have to choose a weight with which I could normally pump out 20 or so reps to failure. Whether I do 2 sec+,2sec- or 1sec+,2sec- or 1sec+,6sec- , theoretically, if continuous tension is applied, the set would last just as long. So maybe the time under x load is the key to the stimulation we're looking for rather than the specifics of how that time is divided up into positive or negative reps. Would it then be possible that, depending on repetition tempo, someone could achieve the same results using 20-30 rep sets rather than say 10 rep extended negative sets if time under load is equal (say 50 secs)?

In any case, what exactly is the real time you prescribe for negatives? Does it really have to be 6-8 secs long or will 3 secs cut it?

 

[casualbb]

haha fair enough. I just see people harping on this idea of ultra-slow negatives, and I think that's counter-productive. But hey, if it works, it works.

-casualbb

 

[louden_swain]

I am interested to see what happens on leg day when you try this routine.