DC Training Thread (Part 2)

Training Bodybuilding
161

[quote]Bonechiro wrote:
Sentoguy wrote:

I ask because generally speaking naturals are able to blast for longer than “assisted” lifters (due to not being able to progress as fast from a strength perspective) and usually the first blast is a fairly long one (I think mine was around 14 weeks).

That’s good news to hear that a blast is able to run that long. I was thinking 8 weeks is a good area to work in, but as long as you feel good and are making progress (probably more in reps than weight at that point) it makes sense to just keep it forward.[/quote]

Yeah, there’s no set/arbitrary time limit on how long a blast can go. But 8-14 weeks is generally what naturals get from my experience and what I’ve read of others blasts here an on IM.

There really are quite a few factors that go into it and the individual has to take each blast as it comes. Sometimes after 8 weeks you’re feeling burnt out and need to cruise. Others you might make it to 12 before needing to cruise. etc…

162

As I have hit a plateau in my current training style I am planning to take up DC beginning Wednesday. Is the template below consistent with DC’s principles?

A1
Flat BB Bench (11-20RP)
HS Shoulder Press (11-20RP)
CGBP (11-15RP)
Rack Chins (11-20RP)
T-Bar Rows (8-10 SS)

B1
EZ Curls (11-20RP)
Pinwheels (11-20 SS)
Standing calf raise (10-12 SS with pause at bottom)
Seated Leg Curls (15-25RP)
HS Leg Press (6-8 SS, 20 widowmaker)

A2
Incline BB Bench (11-15RP)
Seated DB Press (15-30RP)
Dead Skulls (15-30RP)
Wide Arc Pulldowns (11-15RP)
Rack Pulls (6 SS, 10 SS)

B2
Alt DB Curls (11-20RP)
Preacher Hammer DB Curls (11-20 SS)
Seated calf ext (10-12 SS with pause at bottom)
Leg Press (6-8 SS, 20 widowmaker)
Sumo HS Leg Press (15-25RP)

A2
HS Bench (11-15RP)
SHIPS (11-20RP)
RGBP (11-15RP)
Close Grip pulldowns (11-15RP)
Kroc Rows (8-15 SS)

B3
HS Curls (11-15RP)
Hammer Curls (11-20 SS)
HS Calf ext (10-12 SS with pause at bottom)
Smith Front Squat (6-8 SS, 20 rep widowmaker)
Stiff Legged Deadlifts (10-15 SS)

Finally, another question. As almost all of my current exercises are done in the 6-8 rep range, if I used my current weights when I start DC I will probably be hitting the lower end of my RP rep ranges. Should I drop the weights to get closer to the high end of the RP range?

Thanks!

163

[quote]namor wrote:
As I have hit a plateau in my current training style I am planning to take up DC beginning Wednesday. Is the template below consistent with DC’s principles?

A1
Flat BB Bench (11-20RP)
HS Shoulder Press (11-20RP)
CGBP (11-15RP)
Rack Chins (11-20RP)
T-Bar Rows (8-10 SS)

B1
EZ Curls (11-20RP)
Pinwheels (11-20 SS)
Standing calf raise (10-12 SS with pause at bottom)
Seated Leg Curls (15-25RP)
HS Leg Press (6-8 SS, 20 widowmaker)

A2
Incline BB Bench (11-15RP)
Seated DB Press (15-30RP)
Dead Skulls (15-30RP)
Wide Arc Pulldowns (11-15RP)
Rack Pulls (6 SS, 10 SS)

B2
Alt DB Curls (11-20RP)
Preacher Hammer DB Curls (11-20 SS)
Seated calf ext (10-12 SS with pause at bottom)
Leg Press (6-8 SS, 20 widowmaker)
Sumo HS Leg Press (15-25RP)

A2
HS Bench (11-15RP)
SHIPS (11-20RP)
RGBP (11-15RP)
Close Grip pulldowns (11-15RP)
Kroc Rows (8-15 SS)

B3
HS Curls (11-15RP)
Hammer Curls (11-20 SS)
HS Calf ext (10-12 SS with pause at bottom)
Smith Front Squat (6-8 SS, 20 rep widowmaker)
Stiff Legged Deadlifts (10-15 SS)

Finally, another question. As almost all of my current exercises are done in the 6-8 rep range, if I used my current weights when I start DC I will probably be hitting the lower end of my RP rep ranges. Should I drop the weights to get closer to the high end of the RP range?

Thanks![/quote]

Your setup doesn’t look bad. Looks like you put in some time researching the basic template.
Couple things.

You can add another straight set for t-bar rows. Usually one 6-9 then another 9-12 (or 4-6 and 10-12; rep ranges are kinda up to you here but that’s the rough idea).

Do you have another quad exercise you could use? You have leg press twice.

Finally I would definitely lower your weights when you start. I’d shoot for roughly 18-20 on the 11-15 exercises and go from there. This will allow you to progress longer and keep you from prematurely switching out an exercise.

164

[quote]namor wrote:
As I have hit a plateau in my current training style I am planning to take up DC beginning Wednesday. Is the template below consistent with DC’s principles?

A1
Flat BB Bench (11-20RP)
HS Shoulder Press (11-20RP)
CGBP (11-15RP)
Rack Chins (11-20RP)
T-Bar Rows (8-10 SS)

B1
EZ Curls (11-20RP)
Pinwheels (11-20 SS)
Standing calf raise (10-12 SS with pause at bottom)
Seated Leg Curls (15-25RP)
HS Leg Press (6-8 SS, 20 widowmaker)

A2
Incline BB Bench (11-15RP)
Seated DB Press (15-30RP)
Dead Skulls (15-30RP)
Wide Arc Pulldowns (11-15RP)
Rack Pulls (6 SS, 10 SS)

B2
Alt DB Curls (11-20RP)
Preacher Hammer DB Curls (11-20 SS)
Seated calf ext (10-12 SS with pause at bottom)
Leg Press (6-8 SS, 20 widowmaker)
Sumo HS Leg Press (15-25RP)

A2
HS Bench (11-15RP)
SHIPS (11-20RP)
RGBP (11-15RP)
Close Grip pulldowns (11-15RP)
Kroc Rows (8-15 SS)

B3
HS Curls (11-15RP)
Hammer Curls (11-20 SS)
HS Calf ext (10-12 SS with pause at bottom)
Smith Front Squat (6-8 SS, 20 rep widowmaker)
Stiff Legged Deadlifts (10-15 SS)

Finally, another question. As almost all of my current exercises are done in the 6-8 rep range, if I used my current weights when I start DC I will probably be hitting the lower end of my RP rep ranges. Should I drop the weights to get closer to the high end of the RP range?

Thanks![/quote]

Disclaimer: I’m new to DC and not a vet as of yet… I’m only in my first blast, but I’ll give you some answers as I’ve come to understand it.

The set up looks pretty good… only a few things to consider.

-BB Bench is looked down on because it has a high rate of injury with RP, so either drop it or be really careful.

-Why two leg pressing exercises? If you are looking into gaining, wouldn’t a back squat be better because you recruit practically your entire body? Personal preference and back health in consideration, of course.

Other than that it looks pretty good to me. Make sure you read some more over at IM, and play with your rep ranges. Generally, it seems that BB and compounds are 11-15, and DB movements are 15-30 or 20-30. I think you need to cater it to how you respond to each range, like if you grow better on really heavy low reps, or more of a medium approach.

Definitely take your starting weights down a bit. You want to have room to progress in the coming weeks. If you start your blast at 11RP, you’ll find it practically impossible to add weight and stay at that level, unless you’re really lucky or something. It’s better to over-rep than under obviously.

165

So I just got back from another gym in my area (i’m a huge gym whore and have 4 memberships now…gonna cancel one though cause its planet fitness) and they have several machines that will fit in nicely to my blasts.

I used mostly body masters equipment; don’t know if anyone here is familiar with them but the chest exercises I tried were great. They had a flat and incline chest machine that felt good. I have trouble finding appropriate chest/shoulder exercises because of my bad left shoulder. I need to make sure the handles are not too low, so that I can start the first rep without worrying about throwing my shoulder out.

Couple smith machines where the bar travels at an angle. Did some SHIPS on one and it felt good. I can also continue doing SRGBP and I think Smith Close grips will feel better on this type of smith as well.

There’s a HS hack squat which is awesome. I’ve never been able to use a hack squat machine beacuse the ROM is terrible for me. This one has a small back pad which looks shady at first, but the ROM is so smooth and hits the quads perfectly. There is also a v-squat which I can continue doing both shoulder presses and squats on.

Definitely excited to throw some of these in my rotation.

166

[quote]namor wrote:
As I have hit a plateau in my current training style I am planning to take up DC beginning Wednesday. Is the template below consistent with DC’s principles?

A1
Flat BB Bench (11-20RP)
HS Shoulder Press (11-20RP)
CGBP (11-15RP)
Rack Chins (11-20RP)
T-Bar Rows (8-10 SS)
[/quote]

Unless you’re a powerlifter and need to continue to do flat BB bench, switch it out for something else (flat DB, incline DB, etc…). If you must keep it in, then go 15-30 for the RP range.

For T-bars, do either do a straight set of something like 8-12 (8-10 is too small a range IMO), or do as you would with other back thickness exercises (set of 4-8, and set of 9-12+)

Maybe go 6-10 for the heavy set for quads.

Looks good. What’s a “side arc pulldown”?

The only time that you place hamstrings after quads is when doing a RDL/SLDL type of movement. All other times the order goes:

bi’s
forearms
calves
hamstrings
quads

Might wanna go 11-20 on the RGBP as well. Are you planning on doing them in the smith?

I’d suggest going 11-20RP on the HS curls. Biceps are one of those muscle groups that tends to respond better to higher reps for a lot of people. Less risk of tendonitis in the elbows with a higher RP range also.

[quote]
Finally, another question. As almost all of my current exercises are done in the 6-8 rep range, if I used my current weights when I start DC I will probably be hitting the lower end of my RP rep ranges. Should I drop the weights to get closer to the high end of the RP range?

Thanks![/quote]

Yes, start with weights that will allow you to hit the top end of the RP ranges (possible even surpass it) to begin with, that way you’ve got some wiggle room as the poundages start rising. If you start at the bottom you’ll be losing exercises left and right, especially for smaller muscles like bi’s and forearms.

167

[quote]MeinHerzBrennt wrote:
So I just got back from another gym in my area (i’m a huge gym whore and have 4 memberships now…gonna cancel one though cause its planet fitness) and they have several machines that will fit in nicely to my blasts.

I used mostly body masters equipment; don’t know if anyone here is familiar with them but the chest exercises I tried were great. They had a flat and incline chest machine that felt good. I have trouble finding appropriate chest/shoulder exercises because of my bad left shoulder. I need to make sure the handles are not too low, so that I can start the first rep without worrying about throwing my shoulder out.

Couple smith machines where the bar travels at an angle. Did some SHIPS on one and it felt good. I can also continue doing SRGBP and I think Smith Close grips will feel better on this type of smith as well.

There’s a HS hack squat which is awesome. I’ve never been able to use a hack squat machine beacuse the ROM is terrible for me. This one has a small back pad which looks shady at first, but the ROM is so smooth and hits the quads perfectly. There is also a v-squat which I can continue doing both shoulder presses and squats on.

Definitely excited to throw some of these in my rotation.
[/quote]

Nice.

168

Thanks for all the responses

I have basically been sifting through IM’s various pages for a month or two now.

I will make the T-Bar rows two sets. One heavier set of 4-8 and a lighter backoff set of 9-12.

In relation to my quad exercise,

In relation to the flat benching, I have read Dante’s posts on not doing it but figured it would be okay as I used a PL style bench (elbows not flared, strong arch). I will try and keep it in the 20 RP range and if I get below that I will switch to decline bench.

Sentoguy, this is probably not the best description but the wide arc pulldown is a lat machine where instead of pulling the handles straight down you start with your arms fully extended at the top in front of you with the bar handles side by side and then you pull each handle down in a literal half circle towards you and away from each other.

I find it really allows me to focus on the contraction in my lats. I will try and take a photo next time I am at the gym.

I will change the rep ranges as suggested.

In relation to Leg Press and HS Leg Press I don’t really consider them the same thing as they have a different range of motion. The HS Leg Press is closer to a squat than a normal leg press and so I have to use less weight.

I would throw in a proper squat if I could but I really struggle with my form once I get above 220lb on the bar and I don’t have anyone to help me correct my technique at my gym.

Thanks again MeinHerzBrennt, Sentoguy and Bonechiro

169

[quote]namor wrote:
Thanks for all the responses

I have basically been sifting through IM’s various pages for a month or two now.

I will make the T-Bar rows two sets. One heavier set of 4-8 and a lighter backoff set of 9-12.

In relation to my quad exercise,

In relation to the flat benching, I have read Dante’s posts on not doing it but figured it would be okay as I used a PL style bench (elbows not flared, strong arch). I will try and keep it in the 20 RP range and if I get below that I will switch to decline bench. [/quote]
I want to say something on the Flat Bench issue…

  1. The BB variant (scarecrow) ends up killing most guys shoulders in one way or another. Or with a pec tear… I actually think the ruined shoulders are much more common than the pec tear, and they don’t necessarily have anything to do with a weak upper back or anything… More with general issues of the scarecrow position.

  2. The PL variant is mostly triceps, front delts, some lats, and very draining due to how tight you have to stay. I don’t think it’s a good choice to waste a pec slot on, unless you’re a powerlifter and still want to compete every now and again.

So neither work so well if you want to bring your chest up while staying injury free, for different reasons.
I’d go with HS machines, DB’s, incline and decline bench etc instead. Maybe even pec deck presses (different from pec deck flyes) for guys who have trouble really utilizing their chest compared to delts and tris.

[quote]
Sentoguy, this is probably not the best description but the wide arc pulldown is a lat machine where instead of pulling the handles straight down you start with your arms fully extended at the top in front of you with the bar handles side by side and then you pull each handle down in a literal half circle towards you and away from each other.

I find it really allows me to focus on the contraction in my lats. I will try and take a photo next time I am at the gym. [/quote] Ah yes, bit like a pseudo-pullover. Sounds like a good idea for width to me… If you can progress well on it. [quote]

I will change the rep ranges as suggested.

In relation to Leg Press and HS Leg Press I don’t really consider them the same thing as they have a different range of motion. The HS Leg Press is closer to a squat than a normal leg press and so I have to use less weight.

I would throw in a proper squat if I could but I really struggle with my form once I get above 220lb on the bar and I don’t have anyone to help me correct my technique at my gym.
[/quote] Could you post a video, maybe?
Squatting is like having a big medizine ball between your feet… Imagine you want to grab it, but you have to keep your back arched while doing so… Got to sit back between the legs, use a wider stance (due to the ball between your feet) etc… Might help to have to toes point out to some degree rather than straight ahead, and so on. [quote]
Thanks again MeinHerzBrennt, Sentoguy and Bonechiro[/quote]

170

[quote]namor wrote:
Thanks for all the responses

I have basically been sifting through IM’s various pages for a month or two now.

I will make the T-Bar rows two sets. One heavier set of 4-8 and a lighter backoff set of 9-12.

In relation to my quad exercise,

In relation to the flat benching, I have read Dante’s posts on not doing it but figured it would be okay as I used a PL style bench (elbows not flared, strong arch). I will try and keep it in the 20 RP range and if I get below that I will switch to decline bench.
[/quote]

Even when using a PL style I don’t think he’s crazy about it. But if you insist on keeping it, then yes keep the RP range high.

I think I know what you are talking about. I have a machine in my gym that is pretty much the same thing, it’s made by “Flite”.

[quote]
I will change the rep ranges as suggested.

In relation to Leg Press and HS Leg Press I don’t really consider them the same thing as they have a different range of motion. The HS Leg Press is closer to a squat than a normal leg press and so I have to use less weight.

I would throw in a proper squat if I could but I really struggle with my form once I get above 220lb on the bar and I don’t have anyone to help me correct my technique at my gym.

Thanks again MeinHerzBrennt, Sentoguy and Bonechiro[/quote]

No problem man.

One more thing I noticed was that he have the Sumo Leg press as an RP exercise, which it is not. It’s done for a straight set of something like 15-25.

171

CC and Sentoguy, you are both breaking my heart but if you think it is best I will switch to decline instead of flat bench sigh

Namor

172

OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?

173

[quote]doubleh wrote:
OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?[/quote]

You do ONE heavy set of squat, than take a break… 3mins-5mins… than do the widowmaker

It look as if you did a restpaused 6-12-20 here my friend lol

174

[quote]doubleh wrote:
OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?[/quote]

Ceph or Sento can correct me if I’m wrong, but I’m 99% sure that you should be resting way more than 15-20 breaths before your widowmaker. It sounds like you did your second squat set, took 15-20 breaths, and did the widowmaker. I am pretty sure you should wait until you feel like you’re ready for the widowmaker, but the vets can correct me if I’m wrong.

175

[quote]doubleh wrote:
OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?[/quote]

Well, good job on finishing that ridiculous set lol.

Next time, stick to one heavy set, followed by a 3-5 minute rest (bar is racked here), then strip some weight and get 15-20 reps.

Stretch then limp out of the gym.

176

[quote]zraw wrote:
doubleh wrote:
OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?

You do ONE heavy set of squat, than take a break… 3mins-5mins… than do the widowmaker

It look as if you did a restpaused 6-12-20 here my friend lol[/quote]

Not quite… I went heavy straight set 1 - normal break - heavy straight set 2 - rest pause - widowmaker. Now, if you’re not supposed to RP the widowmaker that would explain it. LOL.

But I thought it was 2 heavy straight sets + the widowmaker for squats?

177

[quote]Cable wrote:
doubleh wrote:
OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?

Ceph or Sento can correct me if I’m wrong, but I’m 99% sure that you should be resting way more than 15-20 breaths before your widowmaker. It sounds like you did your second squat set, took 15-20 breaths, and did the widowmaker. I am pretty sure you should wait until you feel like you’re ready for the widowmaker, but the vets can correct me if I’m wrong.[/quote]

That’s exactly what I did. The second set I hit 11 reps and it was brutal enough, then there I was staring at the weight for my widowmaker wondering how the hell I was gonna get through it.

178

[quote]doubleh wrote:
OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?[/quote]

Quad work: 1 heavy (4-8, for example). Rest (as long as you need, this isn’t rest-paused!).
Now you do your widowmaker (after a 4-5 min pause or whatever you need).

Some do 2 heavy sets for quads… But that’s an exception and you really don’t have to worry about that now.

In any event, you don’t just rest for a mere 15 breaths before doing your widow…

15 (or 20… or 12… That’s about the range, just pick one number and stick to it) deep breaths are used between the individual legs/parts of a rest-pause set only.

179

[quote]doubleh wrote:
zraw wrote:
doubleh wrote:
OK, couple more ?s for the vets.

I had my first B workout last Friday, and finished with squats. 1 real heavy straight set 6-8, 1 straight set 8-12, then the widowmaker. First things first. I currently weigh 262 lbs, not huge, but I wouldn’t say I’m small either. I was sucking wind after the second set, took my 15 deep breaths, and fired up the widowmaker. I even used a weight much less than I originally felt I could do, just to gauge it for the first time.

And… holy shit, I felt like I was about to pass out somewhere around rep 16. I’m not even sure how or what heppended for reps 17-20; I finished and I was dizzy, had to sit down to catch my breath.

Now, I know Dante has said it’s acceptable to use a machine for the widow set after switching to it from free squats, but if one wanted to keep things 100% free squats, is there any wiggle room with the rest break in between? I know 15-20 deep breaths is the norm; has there been any guidance about, say, taking a minute to ctahc your breath, then hitting the widowmaker? Or is the whole point to keep the widow with that minimal rest period in between?

You do ONE heavy set of squat, than take a break… 3mins-5mins… than do the widowmaker

It look as if you did a restpaused 6-12-20 here my friend lol

Not quite… I went heavy straight set 1 - normal break - heavy straight set 2 - rest pause - widowmaker. Now, if you’re not supposed to RP the widowmaker that would explain it. LOL.

But I thought it was 2 heavy straight sets + the widowmaker for squats?[/quote]

No. 1 heavy + widow for quads.
The widow itself is semi-rest-paused you could say… But you just grind it out there as long as you can, take a quick breather (whatever, 3-5 sec, whatever you want, don’t rack the weight either, it’s not a real rest-pause set, just a breathing set), do more reps, repeat until you see Jesus smiling at you.

180

The point of not rest-pausing quad excercises is because of the potential of injury, correct? Ain’t a widowmaker fairly similar to rest-pausing?