about how far down are you setting the bench when you do the incline chest stretch. i’ve never tried it, but it sounds interesting
So I went in for my first cruise workout–I felt somewhat weak, even when using cruise weights. I’ll chalk it up to traveling/eating less than I should this week, due to having no appetite due to not lifting/only doing cardio.
Anyways, did a couple sets of rack chins–WOW, I can definitely see why dante called these his “pronto lad width exercise of whatever”.
PJR’s were a little trickier to get, but still hit the tri’s pretty well.
[quote]dropshot001 wrote:
about how far down are you setting the bench when you do the incline chest stretch. i’ve never tried it, but it sounds interesting[/quote]
I usually use the incline bench (we have adjustable incline benches, fixed flat benches, and adjustable benches that can go from flat all the way up to completely verticle) and have it set on the lowest setting. It’s basically the same incline found on fixed incline benches.
[quote]Cephalic_Carnage wrote:
Oh, and disengage the counterweights if it’s a counterweighted smith and you get the chance… That’s not part of the exercise, just something I’d suggest doing regardless.
[/quote]
Thanks for the helpful tips so far. I’m not too familiar with the smith machine. How do you disengage the counterweights?
[quote]Sentoguy wrote:
dropshot001 wrote:
about how far down are you setting the bench when you do the incline chest stretch. i’ve never tried it, but it sounds interesting
I usually use the incline bench (we have adjustable incline benches, fixed flat benches, and adjustable benches that can go from flat all the way up to completely verticle) and have it set on the lowest setting. It’s basically the same incline found on fixed incline benches.[/quote]
thanks, i will consider checking it out and see how it goes
cc, sentoguy, or other ppl doing dc for sometime now… are you guys doing d.c. 3x a week or 4x a week… I plan on starting dc training but 3x a week seems like i’m not in the gym enough! I’m getting ready for a bb contest tho and maybe more off days can lead to more low carb days and more fat loss but i dont know, what do you guys think 3 or 4x a week?
[quote]LilDaDDyDreW wrote:
cc, sentoguy, or other ppl doing dc for sometime now… are you guys doing d.c. 3x a week or 4x a week… I plan on starting dc training but 3x a week seems like i’m not in the gym enough! I’m getting ready for a bb contest tho and maybe more off days can lead to more low carb days and more fat loss but i dont know, what do you guys think 3 or 4x a week?[/quote]
4 times on the 2 way burned people out far too fast, thus frequency was reduced to 3x/week.
The 3-way is done over 4 days, what are your stats?
[quote]LilDaDDyDreW wrote:
cc, sentoguy, or other ppl doing dc for sometime now… are you guys doing d.c. 3x a week or 4x a week… I plan on starting dc training but 3x a week seems like i’m not in the gym enough! I’m getting ready for a bb contest tho and maybe more off days can lead to more low carb days and more fat loss but i dont know, what do you guys think 3 or 4x a week?[/quote]
There is no recommendation for DCing 4x a week unless you have been doing DC for quite some time, are advanced enough, and need to bring up lagging bodyparts.
To address your first point, if a person leaves the gym after a DC session and feels like they could do more they are not pushing themselves hard enough, simple as that.
For your second point, i’m not sure starting DC would be the best idea if you are trying to get ready for a show. You are most likely not going to be able to eat enough food to recover fully for this program.
I’d stick with whatever it is you were doing then maybe give DC a shot if you feel you are ready for it. But trust us, 3x a week is plenty on this.
[quote]LilDaDDyDreW wrote:
cc, sentoguy, or other ppl doing dc for sometime now… are you guys doing d.c. 3x a week or 4x a week… I plan on starting dc training but 3x a week seems like i’m not in the gym enough! I’m getting ready for a bb contest tho and maybe more off days can lead to more low carb days and more fat loss but i dont know, what do you guys think 3 or 4x a week?[/quote]
there are 2 ways to do DC:
- the 2 way split three times a week (what 99% of DCers should do)
- the 3 way split- 4 times per week (only for the advanced bber)
Dante used to have some people do the 2 way split 4 times per week but he no longer does that- don’t do it. It didn’t work out and caused people’s blasts to be too short so he doesn’t want anyone doing this anymore
oh and as far as 3 times a week not being enough…if you are working as hard as you should be then it will be enough.
if you feel you should be in there more than that you aren’t doing DC right
Absolutely 3 days a week with the 2 way split. 4 days was done briefly, by some select individuals but Dante has since decided it to be too much.
If you are dieting for a contest I would stick with whatever method you have used up till this point and pursue DC training after your show.
Once you get a few weeks under your belt of DC training you won’t want to be in the gym more than those 3 days.
Scott, I thought that DC training was good even while dieting. I plan on doing three days a week damn guys thanks for the quick responses.
[quote]LilDaDDyDreW wrote:
Scott, I thought that DC training was good even while dieting. I plan on doing three days a week damn guys thanks for the quick responses.[/quote]
It can work perfectly well when dieting, but imo it’s better to actually gain some experience on it during the off-season first…
As I understand it, the 2 way split, regardless of the advancement of a trainee, will always provide the quickest results to overall mass, and the 3 way split is only intended to help bring up lagging body parts on the advanced trainee and will not provide as quick of results for overall mass as the 2 way split does.
With that said, in almost all cases, DC highly stresses it is better to use the 2 way split, if your goal is to obtain the most amount of mass in the shortest amount of time possible.
[quote]LilDaDDyDreW wrote:
Scott, I thought that DC training was good even while dieting. I plan on doing three days a week damn guys thanks for the quick responses.[/quote]
Not to speak on his behalf, but I think he means you probably don’t want to switch your training method while leading up to a show. You would be better off waiting till after the show; then the next time around for dieting/contest prep you could certainly continue on with DC training. You just don’t want to risk the variable of switching your training at this juncture.
[quote]kylec72 wrote:
LilDaDDyDreW wrote:
Scott, I thought that DC training was good even while dieting. I plan on doing three days a week damn guys thanks for the quick responses.
Not to speak on his behalf, but I think he means you probably don’t want to switch your training method while leading up to a show. You would be better off waiting till after the show; then the next time around for dieting/contest prep you could certainly continue on with DC training. You just don’t want to risk the variable of switching your training at this juncture.[/quote]
Obviously i’m not Scott, but that’s what I was thinking as well. It’s one thing if he was merely trying to lean out. However, he’s preping for an actual show which is serious business.
I wouldn’t think it optimal at all to switch to a program like DC when you will be stepping on stage sometime soon =)
As CC said, it’s fine for cutting, but you’d be better off doing it in the off season then continuing it as you prep for your next show.
Good luck btw.
I’m not Scott either… oh wait I am
The guys above me are right. To keep it short “dance with who brought you there”.
So last Friday my workout flat sucked. I didn’t keep my reps in a single exercise, and dropped quite a few in most. I’ve been feeling a bit run down lately, joints were getting creaky too, so this week I think I’m looking at deciding between either starting a cruise or extending my blast. I only made 8 weeks on the blast so far, the big culprit being less sleep impacting recovery. 8 weeks just seems a little too short, so I was kind of thinking of taking tonight and Wednesday off, and getting back in Friday with the same WO as last Friday. If I get my reps, great, blast continues. If it sucks again, cruise through next week, get probably 2 light workouts, before strting a new blast.
I’d like to hear some suggestions/advice on extending blasts; basically what some of you use as the criteria for just taking a few days to extend the blast, or ending it altogether to cruise.
[quote]doubleh wrote:
So last Friday my workout flat sucked. I didn’t keep my reps in a single exercise, and dropped quite a few in most. I’ve been feeling a bit run down lately, joints were getting creaky too, so this week I think I’m looking at deciding between either starting a cruise or extending my blast. I only made 8 weeks on the blast so far, the big culprit being less sleep impacting recovery. 8 weeks just seems a little too short, so I was kind of thinking of taking tonight and Wednesday off, and getting back in Friday with the same WO as last Friday. If I get my reps, great, blast continues. If it sucks again, cruise through next week, get probably 2 light workouts, before strting a new blast.
I’d like to hear some suggestions/advice on extending blasts; basically what some of you use as the criteria for just taking a few days to extend the blast, or ending it altogether to cruise.[/quote]
i would try to finish a full “rotation” as in all the workouts one time through so that you have some nice baseline stuff to work off of next time instead of having 5 for one exercise and only 4 for the other. i am a fan of taking a preemptive cruise as opposed to trying to blast through it and then being forced into a cruise
[quote]doubleh wrote:
So last Friday my workout flat sucked. I didn’t keep my reps in a single exercise, and dropped quite a few in most. I’ve been feeling a bit run down lately, joints were getting creaky too, so this week I think I’m looking at deciding between either starting a cruise or extending my blast. I only made 8 weeks on the blast so far, the big culprit being less sleep impacting recovery. 8 weeks just seems a little too short, so I was kind of thinking of taking tonight and Wednesday off, and getting back in Friday with the same WO as last Friday[/quote] Wouldn’t do the same WO again, personally. Continue the cycle IMO, bigger chance of improvement[quote]. If I get my reps, great, blast continues. If it sucks again, cruise through next week, get probably 2 light workouts, before strting a new blast.
I’d like to hear some suggestions/advice on extending blasts; basically what some of you use as the criteria for just taking a few days to extend the blast, or ending it altogether to cruise.[/quote]
If you feel it in the joints, I’d cruise.
That being said, taking fridays off or mondays or so and then continuing the cycle where you left off works pretty well whenever you just didn’t get the sleep/food etc…
But honestly, you have to find out yourself how this all works for you… Everyone does this stuff a little differently, same as with cruising.