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dc training: small vs large muscle groups


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Excerpt: Hi. I've been doing dc training for about 3 weeks now. the volume for all my muscle groups is the same: 1 rp set (3 times to failure). so, since the volume for all muscle groups is the same, it is more likely that i overtrain small muscle groups, right? but it is rather the other way round. my forearms and biceps have made great (strength) increases and aren't sore for pretty long. my chest, however, is sometimes (depends on the exercise) still sore when i am supposed to train it again.

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  1. #1
    Good Broly
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    dc training: small vs large muscle groups

    Hi.
    I've been doing dc training for about 3 weeks now.
    the volume for all my muscle groups is the same: 1 rp set (3 times to failure).
    so, since the volume for all muscle groups is the same, it is more likely that i overtrain small muscle groups, right?
    but it is rather the other way round. my forearms and biceps have made great (strength) increases and aren't sore for pretty long. my chest, however, is sometimes (depends on the exercise) still sore when i am supposed to train it again.

    is this normal?
    what am i supposed to do now? lower the volume for my chest (for the particular exercise)? or lower the volume for everything? or just go on like that?

  2. #2
    Pro Bodybuilder EL GAUCHO's Avatar
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    Jan 2003
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    Sounds to me like your recovery takes a long time, in which case:
    1) Ensure you are properly warmed up.
    2) Ensure you do the stretches as prescribed by DC, in particular the chest stretch with dumbells.
    3) On the muscles groups which are taking long to recover, just try doing a straight set (no rest-pause), or no static holds on those exercises.

    Good luck,
    EG

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