Questions Pertaining To DC

[Legion Kreinak2]

Where in the routine, would one add in training for:
1) Abs
2) Grip

Also, which bodyparts are generally supposed to be in higher rep ranges, and why? I've heard biceps and hamstrings, but I can't quite figure out why that is.

On the first set of any exercise that is Rest-Paused, at what rep does one stop? When I try to get in the 11-15 rep range, I always stop at rep 8, even if I can do more. Is that correct, or do you go until failure even if you chose too low a weight and can hit 15 reps (hypothetically)?

Would adding in HIIT to my DC training, to try and lessen the fat gain (or even shed some off right now) cause me to overtrain, or can I get away with it?

I've heard one is supposed to train for 4-weeks, then "cruise" for 2 weeks. Is this really so? What do you do when you finish "cruising"? What do you do when you "cruise", anyway?

 

[Legion Kreinak2]

BuMp

 

[gettinlarger]

Where in the routine, would one add in training for:
1) Abs
2) Grip

Also, which bodyparts are generally supposed to be in higher rep ranges, and why? I've heard biceps and hamstrings, but I can't quite figure out why that is.

On the first set of any exercise that is Rest-Paused, at what rep does one stop? When I try to get in the 11-15 rep range, I always stop at rep 8, even if I can do more. Is that correct, or do you go until failure even if you chose too low a weight and can hit 15 reps (hypothetically)?

Would adding in HIIT to my DC training, to try and lessen the fat gain (or even shed some off right now) cause me to overtrain, or can I get away with it?

I've heard one is supposed to train for 4-weeks, then "cruise" for 2 weeks. Is this really so? What do you do when you finish "cruising"? What do you do when you "cruise", anyway?

I throw abs in on my arms/legs day. Grip, I've done after forearms. As for the RP sets, pick a weight that you will fail at about 8 reps with. Then rest 20 sec, then bang out 4 or 5 more. Then rest 20 sec. Finally, push out those last 1 or 2.

Dunno about the HIIT or "cruising" bro. I'll tell you, I havent taken any 2 week cruise. And I'm going strong.

 

[Legion Kreinak2]

What exercises did you do for abs/grip work?

What other exercises can I do for forearms, by the way?

 

[gettinlarger]

What exercises did you do for abs/grip work?

What other exercises can I do for forearms, by the way?

Abs ...

Medicine ball sit ups (where my partner throws me the ball as I'm lying back, and I throw it to him as I sit up. Key is to keep it over your head the whole time. These rule.)
Leg raises. Sometimes weighted.
Side bends (standing or roman chair, I alternate).

Grip, static holds. Or I'll hang from a pull up bar. My grip also gets worked on the day I do back, with pull ups and deads, rows, etc.

For forearms, I do behind the back wrist curls, zottman curls, reverse curls (although these KILL my wrists. I dont do them much). Hammer curls are good I hear.

 

[bignate73]

for grip work, if you are incorporating rack pulls or deads you get a good grip workout there. i did behind the back wrist curls, and reverse curls to round out the mix.

for ab work, i just did some weighted situps when i felt squirrelly.

 

[Legion Kreinak2]

Why do people do wrist curls behind the back. I don't understand. Does it maybe make it easier to make that motion when your arms are behind your back? I can sort of see that.

 

[gettinlarger]

Why do people do wrist curls behind the back. I don't understand. Does it maybe make it easier to make that motion when your arms are behind your back? I can sort of see that.

Takes strain off the wrists. You can also get an incredible pump.

 

[louden_swain]

Why do people do wrist curls behind the back. I don't understand. Does it maybe make it easier to make that motion when your arms are behind your back? I can sort of see that.

Legion, its much more comfortable on the wrists. I am able to get a huge pump without facing the pain from cross-bench wrist curls.

I am able to use up to 185lbs on these.

The key is to let the weight roll down to the finger tips and curl to the top position. You will be amazed how much your grip can improve when incorporating this exercise.

Although I am not following a DC program right now, I follow the same idea in terms of exercise order: Here is a sample of my routine:

1. Barbell Curls - 1 set
2. Behind the Back Wrist Curls - 1 set
3. Standing Barbell Toe Raises - 1 set
4. Squats - 1 set
5. Stiff Leg Deadlifts or Good Mornings - 1 set
6. Leg Press or Hip Chain Suspended Squats - 1 set

All exercises include at least 2 to 3 warmup sets. Squats require 4 to 5 warmup sets.

 

[bignate73]

Although I am not following a DC program right now,

kind of cruising right now LS? i am! too hard to get all my stuff together for this type of routine. its quite demanding with food, stretching and workouts. food especially.

 

[Legion Kreinak2]

Is it possible to gain mass on this routine (any, really) whilst losing weight doing HIIT? I mean, I know HIIT is meant to burn off fat, and even though you need a calorie surplus to bulk, and a defecit to lose fat... I don't know - I was just curious if I should even bother doing HIIT and DC together.

And if I do HIIT, where should I put it with my training? DC has you working quads every training day (squats, and then deadlifts... except when bentover rows come in instead, but that's not even every workout). I'm going to train M/W/F with DC. When should I put in HIIT? S/T/Th or immedieately after my DC workouts?

 

[gettinlarger]

LK, what are your goals?

 

[Legion Kreinak2]

Goals would be size initially. Then, obviously to drop the excess bodyfat. I'm mainly lifting for the vanity reward of the training, though afterwards I may gear myself towards speed or strength. I have nothing to actually apply it towards, however. Fights are rare, I don't play sports except basketball and I only do so for some fun on the side, and looks are the only reason I find useful for me to do them.

Though, getting girls isn't the problem. From what I understand, personality is 80% what girl's look at (pulling percentages out of my ass, but you get the idea). It's more that I'm self-consious about my appearance and want to feel more comfortable with myself.

 

[gettinlarger]

If those are your specifc goals, then broly, drop the HIIT, cause youre not gonna get much size out of DC with all that mixed in. Get as much size as you want with the DC program, then hit up the HIIT to drop whatever BF you have gained afterwards.

 

[Legion Kreinak2]

I'm just worried about giving it my all for 2-3 months on DC, and finding myself with minimal gains. Assuming I get 2x bodyweight in protein, enough rest every night, over 20xBW in calories, and train intensely, alternating at least two exercises for each bodypart - would I definitely make some nice gains?

 

[gettinlarger]

Have you read the sticky? Plenty of people made excellent gains.

Hell, I'm just using it as a "maintenance" program right now. Every workout is stronger than my last. I'm also not trying to gain any weight for the summer, and I've actually put on a couple pounds.

If you eat lots, sleep well, and train INTENSELY, you should have no problem making impressive gains.

 

[guldukat]

I'm just worried about giving it my all for 2-3 months on DC, and finding myself with minimal gains. Assuming I get 2x bodyweight in protein, enough rest every night, over 20xBW in calories, and train intensely, alternating at least two exercises for each bodypart - would I definitely make some nice gains?

Are you kiddin'?

I have no doubt of it.

I would plan on doing more like 2 months of hard lifting, then cruising before you take off again, but I guarantee you'll see some VERY nice gains.

Believe me, I was a major skeptic at first, myself. I thought that kind of intensity, that often, would bury me, regardless of the volume.

It hasn't yet. I'm still growing. It's simply an incredible routine.