What do some of you guys use for biceps in DC? When you do rest-pause do you need a strict form for EZ/Barbell curls and such? I’m having trouble with my EZ curls and EZ reverse curls and rest-pause.
[quote]howie424 wrote:
What do some of you guys use for biceps in DC? When you do rest-pause do you need a strict form for EZ/Barbell curls and such? I’m having trouble with my EZ curls and EZ reverse curls and rest-pause.[/quote]
Trouble? What do you mean, exactly?
[quote]Bonechiro wrote:
I just wanted to thank all of the DC guys here that have been so helpful with their advice. It’s been about 3 rotations into my first blast, and besides the occasional 10RP on a movement, the strength gains are great. I’ve hit PR’s in deads and dips, which is pretty nice.
Looking back, I don’t know how I even managed to do multiple sets per bodypart. See what happens when you turn the intensity knob to 11? [/quote] Yeah, it feels weird to do it any other way once you get used to it. [quote]
Oh, and Cephalic Carnage, good band.[/quote] ← 
[quote]Bonechiro wrote:
Looking back, I don’t know how I even managed to do multiple sets per bodypart. [quote]
So true my friend
I just wanted to add that I’ve been doing DC for three weeks now and have improved every single time I hit the gym. It is amazing, I destroyed the log book today and was extremely pumped about it.
[quote]Cephalic_Carnage wrote:
howie424 wrote:
What do some of you guys use for biceps in DC? When you do rest-pause do you need a strict form for EZ/Barbell curls and such? I’m having trouble with my EZ curls and EZ reverse curls and rest-pause.
Trouble? What do you mean, exactly?
[/quote]
Well I do 12-20 for both of em. I’m just having trouble keeping my form and doing full reps once I get higher up in weight. If I go any lower I blow out the rep range easily though.
[quote]Free2Be wrote:
I just wanted to add that I’ve been doing DC for three weeks now and have improved every single time I hit the gym.[/quote] ? You could only have improved during the last of your three weeks, as that’s basically your second cycle now 
[quote] It is amazing, I destroyed the log book today and was extremely pumped about it. [/quote]
Good to hear, keep it up!
[quote]howie424 wrote:
Cephalic_Carnage wrote:
howie424 wrote:
What do some of you guys use for biceps in DC? When you do rest-pause do you need a strict form for EZ/Barbell curls and such? I’m having trouble with my EZ curls and EZ reverse curls and rest-pause.
Trouble? What do you mean, exactly?
Well I do 12-20 for both of em. I’m just having trouble keeping my form and doing full reps once I get higher up in weight. If I go any lower I blow out the rep range easily though.[/quote]
Try 15-30RP.
Also, maybe your EZ Curl technique could use some improvement?
A vid would be really helpful here.
[quote]Bonechiro wrote:
I See what happens when you turn the intensity knob to 11?
[/quote]
See this is the key to the program, our knob goes to 11.
[quote]Cephalic_Carnage wrote:
howie424 wrote:
Cephalic_Carnage wrote:
howie424 wrote:
What do some of you guys use for biceps in DC? When you do rest-pause do you need a strict form for EZ/Barbell curls and such? I’m having trouble with my EZ curls and EZ reverse curls and rest-pause.
Trouble? What do you mean, exactly?
Well I do 12-20 for both of em. I’m just having trouble keeping my form and doing full reps once I get higher up in weight. If I go any lower I blow out the rep range easily though.
Try 15-30RP.
Also, maybe your EZ Curl technique could use some improvement?
A vid would be really helpful here.
[/quote]
I’m gonna give em another go next time the cycle comes around and see how I do CC. If I think that they still suck I’ll take a vid. Some weeks they are good, but some are just flat out crappy. I don’t feel extremely comfortable with the grip and that may be the problem or something hell idk. I’ll let ya know in a few weeks when they come around again.
What should one do for abs while doing DC? I am just completely lost when it comes to abs can someone give me something to work with.
[quote]Scott M wrote:
Bonechiro wrote:
I See what happens when you turn the intensity knob to 11?
See this is the key to the program, our knob goes to 11.
- YouTube [/quote]
lol.
CC, if the grip on those still doesnt feel very right to me I may just switch both over to BB curls/reverse curls.
[quote]jck524 wrote:
What should one do for abs while doing DC? I am just completely lost when it comes to abs can someone give me something to work with. [/quote]
Your call. If you have weak abs/abs that look flat in contest condition, then train them hard and heavy like everything else… Pick 3 fav. exercises, rotate them. Straight sets or RP, I don’t think it matters. I skip ab training most of the time, but yeah…
Pulldown abs (what many powerlifters do), situps with a plate behind the head or some such… That kind of thing, exercises where you can easily add weight.
How often you train them, well… I’d do it just like the other bodyparts, maybe tack them onto bi+leg day…
Or do them differently, totally your call.
[quote]howie424 wrote:
CC, if the grip on those still doesnt feel very right to me I may just switch both over to BB curls/reverse curls.[/quote]
Okay, but get some wrist-wraps on then…
I don’t have the wrist flexibility to do BB reverse curls at all, unless I allow my elbows to flare out to the sides Might want to use pinwheels and alt hammers for forearms instead.
(note: No, he’s not doing DC, no worries.)
Been doing DC about three weeks now and I’m going on vacation this week for an extended amount of time. I’ll be on vacation along with some business, all very hectic until mid August. Lots of travel and such.
I’ll be able to do push-ups, pull-ups, lunges and maybe squeeze a few weight sessions in. I was thinking of doing the big three but incline instead of bench on those few sessions. Do you think that the overall plan is good, would you recommend something different?
Thank you.
So heres my log of my DC Training thus far critique if you can for some positive input. Also why do you guys think there is such a big difference in my decline bench to my incline bench (the first time i did my decline i repped 185 for a total of 22)? Also the shit i write after my lifts is just to remind me what i should do next time. And for a side note when I do my biceps and forearms I used tyler grips to make it a lot harder. let me know what you guys think and what i should change around.
A1
Incline BP 165x12
DB Military Press 60’s x 12 (move down to 55’s)
Overhead DB Extension 70 x 23 (move to 75)
Reverse Grip Lat Pulldown 170x22 (move to 180)
Deadlift 205 x 16 (split between 2 sets of 8, move to 225)
B1
Standing BB Curl 90x15
Standing Reverse Grip Curl 50x20(move to 60)
Calf 100lbs
Leg Press machine 6platesx20 (move to 7plates)
A2
DB Bench Press 75lbs x 20
BB Military Press do 115lbs next time
Close Grip BB 155lbs x 12
Neutral Grip Pull-up + 10lbs x 11
BB Bent over row 155lbs x 12
B2
EZ Bar Preacher Curl 70lbs x 37 (move to 75 ot 80)
Reverse BB Preacher Curl 50lbs x 21 (move to 55 or 60)
Seated Calf Machine 2 Plates
Hack Squat 2 plates x 20 (move up in weight)
Romanian Deadlift 185x12 (move up 5lbs on each side)
A3 (06/10/09)-Wednesday
BB Decline Bench Press 11-15RP (move to 195)
Hammer Strength Shoulder Press 11-15RP (completed 15reps with 45 and 25 on each side, move up in weight)
Dips + 35lbs 11-15RP (completed 11)
Chin-ups +15lbs 11-15RP (completed 11)
Do T-Bar Rows (did a cable row but did not like it so just do t-bar row next time)
B3
DB Curl 40lbs x 20
DB Hammer Curl 35lbs x 15
Calves leg press 2 plates
Leg curl move to 110lbs
Leg Press WM 5plates move to 6
A1 6/15/09
BB Incline Press 165 x 14
DB Military Press x 17 of 55lb DB’s
DB Overhead Extension 75lb x 16
Reverse Grip Lat Pull Down 180lbs x 24
Deadlift 225 x 8, 225 x 8
Just tought i’d drop to say im still on it !!! lol
Bé, in the last few weeks I’ve tried these type of training, made improvements. yet, I think it’s taxing as hell. Just noticed that I literally slept the whole afternoon whenever I hit the gym. Only 3 times pr week, but I manage to psyche myself up to that only set. I got fatigue after every workout.
My legs and arms already imroved a bit… also those stretches are awsome… puts me every time to the edge of vomiting (last meal is 2 hours before workout) …
seems like an ideal program for packing on some meat.
[quote]jck524 wrote:
So heres my log of my DC Training thus far critique if you can for some positive input. Also why do you guys think there is such a big difference in my decline bench to my incline bench (the first time i did my decline i repped 185 for a total of 22)? Also the shit i write after my lifts is just to remind me what i should do next time. And for a side note when I do my biceps and forearms I used tyler grips to make it a lot harder. let me know what you guys think and what i should change around.
A1
Incline BP 165x12
DB Military Press 60’s x 12 (move down to 55’s)
Overhead DB Extension 70 x 23 (move to 75)
Reverse Grip Lat Pulldown 170x22 (move to 180)
Deadlift 205 x 16 (split between 2 sets of 8, move to 225)
[/quote]
You should write “RP” after the rest paused exercises, unless maybe you’re trying it straight setted first to gauge your recovery. Otherwise it’s a little tough to know exactly what you’re doing.
Also, back thickness exercises (deadlift) are done for a heavy set of something like 4-8, and a lighter set, something like 9-12)
Finally, are you recovering from an injury or did you just start doing conventional deadlifts by chance? Because a 205 deadlift is kind of low for someone doing DC. You might make faster gains doing something like Madcow’s 5x5 variation.
No hamstrings exercise?
Also, again write “RP” next to the rest paused exercises, “SS” next to the straight setted exercises, and “WM” next to the quad widowmaker set.
No reps or specific exercise listed for calves.
Quads get 2 sets, 1 heavy set of something like 6-10, and one “widowmaker” set of 20+.
[quote]
A2
DB Bench Press 75lbs x 20
BB Military Press do 115lbs next time
Close Grip BB 155lbs x 12
Neutral Grip Pull-up + 10lbs x 11
BB Bent over row 155lbs x 12
[quote]
Again, back thickness is done for 2 straight sets, one heavy and one “lighter”.
How many reps did you get for the seated calf raises?
2 sets for quads
Looks ok, some people like slightly higher reps for shoulder exercises (like 12-20) but stick with 11-15 if you feel it’s working well for you.
Again, quads get 2 sets
[quote]
A1 6/15/09
BB Incline Press 165 x 14
DB Military Press x 17 of 55lb DB’s
DB Overhead Extension 75lb x 16
Reverse Grip Lat Pull Down 180lbs x 24
Deadlift 225 x 8, 225 x 8[/quote]
Again, back thickness gets 1 heavy set and one lighter set.