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What are the DC stretchs for bis?
- Thread starter DJ_UFO
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BlkWS6
New member
I performed the stretches right after the exercise was completed. In terms of the bicep stretch, I would place a barbell at about shoulder height (I used the Smith machine for this out of convenience) grip the barbell about shoulder width apart with my palms facing down and then proceed to walk forward/slouch down. Try to almost kneel on the ground, but chances are you won't even get close. You will know if you are doing them right because it will feel like your arms are being ripped off, but in a good way. 
And maybe I'm misinterpreting you, but there isnt really "a" DC stretch, but multiple ones for all the body parts essentially. Oh and if you think this one is bad, wait till you try the shoulder stretch my whole body would convulse trying to hold that stretch.......brutal, but felt great afterwards.
And maybe I'm misinterpreting you, but there isnt really "a" DC stretch, but multiple ones for all the body parts essentially. Oh and if you think this one is bad, wait till you try the shoulder stretch my whole body would convulse trying to hold that stretch.......brutal, but felt great afterwards.
Last edited:
B0ARDIN087
New member
what is DC?
Madd Hatter
New member
I was gonna make a thread with my DC questions, but I'll just hijack this one instead.
Ok, after 20 mins of deciphering, I think I have most of the DC stretching figured out (getting it done in the gym will be another story).
So with the bicep stretch, you're FACING the barbell.
If anyone has a clearer explanation of the shoulder stretch, that'd be great.
For the back, it sounds like one he uses is what I already do. I go down to the bottom of a squat/dl position, wrap my hands around a leg of the power rack or whatever, and "pull". I feel it in my lat area, but maybe more my upper back. Is this right or should I just hang from a chinup bar?
Hamstring- Is this basically putting each leg up so it's parallel to the ground and holding your toe?
Is cardio discouraged with this program or is it ok? I'm used to being in the gym 6 days a week, going down to 3 would suck. Is one or two days of traditional cardio ok or is it too hard on the legs/general recovery?
How long does a workout take (including stretching)?
I don't have a spotter, is it still smart of me to give this a go? I don't mean from an injury perspective as much as from an intensity/gains perspective. Would I want to use the evil Smith Machine for all practical exercises (I will never do my squats in a smith)?
Ok, after 20 mins of deciphering, I think I have most of the DC stretching figured out (getting it done in the gym will be another story).
So with the bicep stretch, you're FACING the barbell.
If anyone has a clearer explanation of the shoulder stretch, that'd be great.
For the back, it sounds like one he uses is what I already do. I go down to the bottom of a squat/dl position, wrap my hands around a leg of the power rack or whatever, and "pull". I feel it in my lat area, but maybe more my upper back. Is this right or should I just hang from a chinup bar?
Hamstring- Is this basically putting each leg up so it's parallel to the ground and holding your toe?
Is cardio discouraged with this program or is it ok? I'm used to being in the gym 6 days a week, going down to 3 would suck. Is one or two days of traditional cardio ok or is it too hard on the legs/general recovery?
How long does a workout take (including stretching)?
I don't have a spotter, is it still smart of me to give this a go? I don't mean from an injury perspective as much as from an intensity/gains perspective. Would I want to use the evil Smith Machine for all practical exercises (I will never do my squats in a smith)?
bignate73
New member
no, you are facing away, just like the shoulder stretch but with the shoulder stretch you are holding on to the bottom of the bar(palms up), with the bicep stretch you are holding the top of the bar (palms down)
the workout should be brief, around 50 minutes. remember you are working up to that work set, do the rest pause set, hit the stretch and on to the next exercise.
Madd Hatter
New member
Thanks for the replies guys.
Any input on whether doing this w/o a spotter is worth it? Will I end up being undertrained? What about using the Smith Machine?
Any input on whether doing this w/o a spotter is worth it? Will I end up being undertrained? What about using the Smith Machine?
