Unique DC training method questions..

[AAP]

Yes, I wasted an entire day reading that other mutha of all threads....

Ok... didn't find it there, so I am asking:

#1 WHEN do people do their stretches? After your chest set, do you immediately stretch then. I see LS saying he is doing chest, shoulders, tris and then the extreme stretches. Is that proper?

#2 What changes/modifications/adjustments/whatever/etc.. would someone need to make if they do not have a training partner or spotter? I agree you should not change the program because it is not Dogg Crapps program then. But some people can not get a spotter and thus are not able to do negatives. Any suggestions?

 

[Strider]

I just posted my "planned workout” on the DC Sticky.

1) I plan to do the Stretch immediately after the exercise, I will be working with a partner so I figured, we each do our exercise and then perform the stretch which will give time to catch your breath, but the muscles won't have too much time to recover before the stretch.

2) I don't know how you can do it without a spotter. You have to take all exercises beyond failure. You could use the smithe machine for some and ask for others. Don't be shy to ask for help. It might intrigue people and maybe you could get a partner out of it.

 

[he-man]

i do the stretch immediately following the exercises as well - on the majority of the pressing exercises you are gonna need that spot - i would hate to say use the smith machine so i would recommend either finding a lifting partner quick or just ask someone in the gym. hard to find a good spot sometimes though. sometimes not having a spot has helped me break through a plateau. just you and the weight - will you let it beat you? can be dangerous though so you have to make a judgement call for safety. majority of the pulling exercises i can handle on my own

 

[AAP]

Thing is... I go to the gym at various times and unless someone is unemployed or retired... they won't be able to be there all the time.

 

[Dirty Workout]

2) I don't know how you can do it without a spotter. You have to take all exercises beyond failure. You could use the smithe machine for some and ask for others. Don't be shy to ask for help. It might intrigue people and maybe you could get a partner out of it.

Woah man. You are supposed to go TO FAILURE, but not BEYOND.

Going beyond failure makes recovery much more difficult.

If you cant lift is yourself, thats it......no forced reps

 

[Strider]

Woah man. You are supposed to go TO FAILURE, but not BEYOND.

I guess it is you definition of "beyond". An example from DC for bench is:

Then all out with 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!-that's it 375lbs for 8+4+3= 375 for 15 reps rest

Going to total absolute failure 3 times, followed by a Static Hold, to me is going beyond.