[quote]TheBlade wrote:
I made the three adjustments to my chest stretch today and felt it almost entirely in my chest. Thank you all for your help[/quote]
Nice.
Thanks for all the suggestions guys!
C_C, itās not bursitis. Itās an infraspinatus (rotator cuff) strain. I was doing weighted dips, and my left shoulder rolled forward at the bottom (weight was 5 lbs too heavy) and caused it. I had acupuncture and remedial massage for it numerous times and that helped a lot. But I still feel a slight pain at the bottom of any pressing movements so I decided to have it checked out before it deteriorates further down the line and I end up needing a full shoulder replacement.
It hurts only on pressing movements so I can pull and squat just fine.
I was thinking of doing 3 DC style sessions with a two day gap between each session as well as the full cycle.
So it would be Sat, Tue, Fri then Mon, Thu, Sun and so on.
Session 1
Calves
Forearms (wrist curl movements only)
Lying Leg curl
Back Squat
Session 1
Calves
Forearms (wrist curl movements only)
Seated leg curl
Leg Press
Session 3
Calves
Forearms (wrist curl movements only)
Hack squat
Romanian deadlift or regular deadlift (I really want to do a regular deadlift cause I love it and I want to put it somewhere in this template but Im not sure if thats such a good idea after hack squats)
DC Rep ranges on all of the above, widowmakers where applicable.
What do you guys think of this?
[quote]Ripped Fury wrote:
Thanks for all the suggestions guys!
C_C, itās not bursitis. Itās an infraspinatus (rotator cuff) strain. I was doing weighted dips, and my left shoulder rolled forward at the bottom (weight was 5 lbs too heavy) and caused it. I had acupuncture and remedial massage for it numerous times and that helped a lot. But I still feel a slight pain at the bottom of any pressing movements so I decided to have it checked out before it deteriorates further down the line and I end up needing a full shoulder replacement.
It hurts only on pressing movements so I can pull and squat just fine.
I was thinking of doing 3 DC style sessions with a two day gap between each session as well as the full cycle.
So it would be Sat, Tue, Fri then Mon, Thu, Sun and so on.
Session 1
Calves
Forearms (wrist curl movements only)
Lying Leg curl
Back Squat
Session 1
Calves
Forearms (wrist curl movements only)
Seated leg curl
Leg Press
Session 3
Calves
Forearms (wrist curl movements only)
Hack squat
Romanian deadlift or regular deadlift (I really want to do a regular deadlift cause I love it and I want to put it somewhere in this template but Im not sure if thats such a good idea after hack squats)
[/quote]
Iād go with Romanians personally as regular deads tend to be seen as a back thickness exercise rather than hamstring exercise, not to mention having a much higher load potential, which can in fact put a decent amount of stress on the shoulders/rotator cuff. Heck, you could even do them in the hack squat machine if you really wanted to minimize stress on the shoulders.
As for the forearm exercisesā¦I understand wanting to be careful, but wrist curl variations arenāt gonna do much for you. Regular BB wrist curls are a decent wrist flexor exercise, but other than that there isnāt much to choose from. Behind the back wrist curls arenāt gonna feel great on your infraspinatus, and all versions of reverse wrist curls pretty much suck from a strength progression standpoint.
Maybe try some really strict reverse/hammer curl variations, like on a preacher bench for example. Or maybe play with some grip exercises; like hammer strength gripper, COC gripper closes (if youāve got access to such things), one hand towel rings/crushes (not much strength potential, but awesome pump and will work your hand/grip from every possible angle), timed thick bar holds, etcā¦
Itās only going to be a few weeks, so whatever you do isnāt likely to be a problem, just throwing some ideas out there.
[quote]Ripped Fury wrote:
Thanks for all the suggestions guys!
C_C, itās not bursitis. Itās an infraspinatus (rotator cuff) strain. I was doing weighted dips, and my left shoulder rolled forward at the bottom (weight was 5 lbs too heavy) and caused it. I had acupuncture and remedial massage for it numerous times and that helped a lot. But I still feel a slight pain at the bottom of any pressing movements so I decided to have it checked out before it deteriorates further down the line and I end up needing a full shoulder replacement.
It hurts only on pressing movements so I can pull and squat just fine.
I was thinking of doing 3 DC style sessions with a two day gap between each session as well as the full cycle.
So it would be Sat, Tue, Fri then Mon, Thu, Sun and so on.
Session 1
Calves
Forearms (wrist curl movements only)
Lying Leg curl
Back Squat
Session 1
Calves
Forearms (wrist curl movements only)
Seated leg curl
Leg Press
Session 3
Calves
Forearms (wrist curl movements only)
Hack squat
Romanian deadlift or regular deadlift (I really want to do a regular deadlift cause I love it and I want to put it somewhere in this template but Im not sure if thats such a good idea after hack squats)
DC Rep ranges on all of the above, widowmakers where applicable.
What do you guys think of this?
[/quote]
Mh, the frequency might be too high for your legs, reallyā¦ Thatās 3 quad widowmakers in 7 days or soā¦ Itās your decision, but consider that your patellar tendons etc need to recover, too.
bump
Hey,
I started dc training 3 days ago and it feels great!
I m not exactly a beginner but I guess I am closer to intermediate than to beginner.
I did a session today with a leg press window maker. People claim that you are supposed to be dying after dc workouts, but I am just fine. I donāt know if this is because I dont do enough or if it is because I am used to veyr VERY VERY intesne workouts (Like 5 exercises per muscle of the upper body in an antogonistic fashion). That means I d spend 1 h 30 min at the gym and not rest for a single second.
What do you guys reckon?
oh, and as for the stretches:
Do I do them after the workout or after the set?
What kind of stretches should I be performing?
[quote]Aprentice wrote:
Hey,
I started dc training 3 days ago and it feels great!
I m not exactly a beginner but I guess I am closer to intermediate than to beginner.
I did a session today with a leg press window maker. People claim that you are supposed to be dying after dc workouts, but I am just fine. I donāt know if this is because I dont do enough or if it is because I am used to veyr VERY VERY intesne workouts (Like 5 exercises per muscle of the upper body in an antogonistic fashion). That means I d spend 1 h 30 min at the gym and not rest for a single second.
What do you guys reckon?[/quote]
in the beginning, the workouts might not be āenoughā because you are used to more volume. just stick with it and very soon you will find that dc will definitely be enough and you will be grateful for your off days.
[quote]Aprentice wrote:
oh, and as for the stretches:
Do I do them after the workout or after the set?
What kind of stretches should I be performing?[/quote]
you do the extreme stretches that are described by dante. there is a picture of inhuman performing all the stretches.
you can do the stretches after each body part or you can group them. for example it can go chest, chest stretch, shoulders, shoulder stretch, triceps, triceps stretch, back width, back thickness, back stretch, or you can do chest/shoulders/triceps/chest stretch, shoulder stretch, tricep stretch.
biceps are stretched once you do biceps and forearms since the biceps will be hit by the forearm exercise. in addition, stretch hams and quads together once you are done with calves, hams, quads. the quad exercise will hit the hams as well (like with squats, hacks, etc) so it makes sense to group the ham and quad stretch together.
[quote]Aprentice wrote:
oh, and as for the stretches:
Do I do them after the workout or after the set?
What kind of stretches should I be performing?[/quote]
Stretch the body part immediately after the working set for each body part. It should hurt - youāre stretching the fascia.
As far as not being drained, youāll need to teach yourself to train to true failure. True failure 3x per muscle group will leave you drained (and potentially overtrained/under-recovered unless youāve truly got your nutrition in order). Thatās why DC isnāt a beginner routine.
As far as the stretches, there is a good pictoral gallery.
is it on the original dc thread? The pictures that is.
And the morning cardios, is it starved cardio or is there a shake before?
How late on the day befor eu recommend cutting carbs? And do these carbs include veggies?
[quote]Aprentice wrote:
is it on the original dc thread? The pictures that is.
And the morning cardios, is it starved cardio or is there a shake before?
How late on the day befor eu recommend cutting carbs? And do these carbs include veggies?
[/quote]
I cut carbs 4-6 hours before I go to sleep. I donāt cut-off cruciferous vegetables. The diet is kind of a guideline. You have to toy with it to see what works for you. I.e. how many P+C and P+F meals you need or if you even need to follow that protocol at all.
For the pictures, just google āDC Stretching Inhumanā.
[quote]Aprentice wrote:
is it on the original dc thread? The pictures that is.
And the morning cardios, is it starved cardio or is there a shake before?
How late on the day befor eu recommend cutting carbs? And do these carbs include veggies?
[/quote]
I believe so.
it can be either āstarvedā or you can do bcaas, green tea, etc. there are many opinions on this one. pick one and be consistent.
cut carbs about 4hrs before bedtime. if you are trying to lean out, maybe cut carbs a little further from bedtime. veggies are all good, eat as many as you want during the carb cutoff time, the carb cutoff just means no eating oatmeal, rice, etc. trace carbs from broccoli and things like that is cool
First off, and Iām only trying to help you here, you need to read the stickies for DC training at IM ā ALL of the beginner stickies and the links inside. There you can find the pictures for the extreme stretches as well. You should also try to read as much of this thread as possible, but before you start anything you NEED to read the stickies at IM.
However, based on your thread here - Forums - T Nation - The World's Trusted Community for Elite Fitness - and your first day with DC, in addition to the past experience you described, you seriously need to decide if you are ready for proper DC training. NOTE: Dante, the DC creator, and other DC vets explicitly DO NOT WANT teenagers (thatās you at 17) doing DC training, so please take their knowledge and recommendations into consideration for your own sake. Otherwise, you may end up wasting several more weeks jumping from program-to-program. Either way, though, pick a plan and STICK TO IT!
To follow up what dropshot said, the only exception would be post-workout. Even if itās near your bed time you will want to ensure you take in enough carbs post-workout, but other than that, yeah, a carb cutoff for the night is necessary.
Also, if you are using the Nate Green article for photos of the extreme stretches, the ābicepā stretch in the article is actually a āshoulderā stretch. The listing is in error.
alright thanks!
I like DC. I have been doing training as intense or more intense for the past year so I am quite used to it.
There was a period of time I did a 4x ABAB split and I did 14 sets back to back all sets to failure, 12 reps per set, 4 sets per exercise. It was insane. Not great gainsā¦ it was more of a weight loss technique.
I might follow a DC where I blast for 10 weeks instead of 12, just so that I can give my growing body some extra rest.
But I will stick to it. It is about time I stick a single program.
bump
Hi fellas,
For the experienced Doggcrappers, would it be less productive to switch to a new exercise after each failure point rather than breathe and stick to the same one? So for chest, something likeā¦ BB bench, DB Bench, Flye, then loaded stretch?
Also, the calf training you all have described works really wellā¦ thanks! What do you think about applying the same technique to other muscle groups? I could see the slow negative and long hold while stretched being very effective for triceps, chest, lats, deadlifts, and maybe biceps if youāre using cables.
Sorry if these are repeat questionsā¦ Iāve read about 10 pages of this thread. I know itās a lot to ask, but it would be awesome if one of the DC studs could write a mini-article/summary under a new thread so folks could easily locate the basic guidelines then ask questions from there.
Professor Chaos,
You are losing the effectiveness of RP if you are doing that. The simple goal is to cause a tremendous overload of a key movement. Taking your 7-9 rep max and doing 13-16 reps with it. Switching exercises defeats this purpose.
The calf protocol was developed out of necessity given the uniqueness of calves and how tight they areā¦ itās not needed nor effective for other body parts. However pausing briefly in the stretch position on certain movements can increase the activation of that body part. This is particularly effective for lat width.
I helped Nate Green with an article on this site that covers most of the basics, their are stickies and āmanualsā(copy and pastes) EVERYWHERE.