alright, im here. think im finally caught up on reading about DC from the various stickies in the puppy pound (several times, taking notes as i went), the stickies in the advanced section at IA, and the 3 threads here. been snowed in, so i made good use of the time!
[quote]VonHelmet wrote:
Hi DC guys
does anyone use thick handles or fatgripz for any of their forearm exercises?[/quote]
I’ve actually played around with using them for exercises like hammer curls/reverse curls/pinwheels, but honestly they really limit how much weight you can use, and since those exercises stress more of the elbow flexors (brachialis/brachioradialis) I didn’t really think it was worth it.
If you had the excess energy needed, things like farmer’s carries or just attempting to pick up really heavy DB’s with the fat gripz on them (similar to the “rolling thunder” or “inch DB lift” types of grip events) could work well for building the gripping muscles. But on DC, I don’t think those exercises are great choices.
[quote]dez6485 wrote:
alright, im here. think im finally caught up on reading about DC from the various stickies in the puppy pound (several times, taking notes as i went), the stickies in the advanced section at IA, and the 3 threads here. been snowed in, so i made good use of the time![/quote]
Good stuff, let me know if you need any help at the club.
[quote]Scott M wrote:
[quote]dez6485 wrote:
alright, im here. think im finally caught up on reading about DC from the various stickies in the puppy pound (several times, taking notes as i went), the stickies in the advanced section at IA, and the 3 threads here. been snowed in, so i made good use of the time![/quote]
Good stuff, let me know if you need any help at the club. [/quote]
thanks, but you wont see me much at the annapolis one anymore. i moved to piney orchard, so i go to the one in odenton. i actually prefer the layout of the annapolis one, on the other hand, ive never had to wait for equipment in odenton. in fact i dont think ive ever seen anyone use the power rack in odenton, except for once when a guy was doing barbell rows with 135 off of the pins…yes im serious.
[quote]Sentoguy wrote:
I’ve actually played around with using them for exercises like hammer curls/reverse curls/pinwheels, but honestly they really limit how much weight you can use, and since those exercises stress more of the elbow flexors (brachialis/brachioradialis) I didn’t really think it was worth it.
If you had the excess energy needed, things like farmer’s carries or just attempting to pick up really heavy DB’s with the fat gripz on them (similar to the “rolling thunder” or “inch DB lift” types of grip events) could work well for building the gripping muscles. But on DC, I don’t think those exercises are great choices.[/quote]
thanks sentoguy, I see you point and as my biceps are prob my biggest weakness, limiting what I can use on forearm exercises would be a bad idea.
[quote]dez6485 wrote:
thanks, but you wont see me much at the annapolis one anymore. i moved to piney orchard, so i go to the one in odenton. i actually prefer the layout of the annapolis one, on the other hand, ive never had to wait for equipment in odenton. in fact i dont think ive ever seen anyone use the power rack in odenton, except for once when a guy was doing barbell rows with 135 off of the pins…yes im serious. [/quote]
Ah that makes sense… I was going to ask if you were still working out haha.
Odenton has some pretty serious powerlifters but they all train early morning. Are you still test running the Anaconda protocol?
i have a couple of tubs of Anaconda and MAG-10, even had started eating the FINiBARs with it. the past couple of weeks getting bigger/stronger, etc has been put on hold because ive been putting everything into sprint/agility work to pass a pre-employment PT test. in hindsight, these last few days ive wished that id kept lifting at least 2x week or something like that, but at this point the test is in a couple days- sat the 13th actually, so ill get back to it all next week, dedicated and focused on getting bigger/stronger.
I have no idea where this thread went (couldn’t find it on the first 4 pages of the BB’ing forum), so I’m bumping it from the abyss.
We need some controversy to keep this thread active…
Sentoguy… you smell!
[quote]Scott M wrote:
We need some controversy to keep this thread active…
Sentoguy… you smell![/quote]
Controversy, eh? Scott, I heard rumours you were advocating extreme penis stretching.
[quote]Sentoguy wrote:
Dante’s post/description of the PDPP (for anyone who may have never heard of it, or just wants a refresher):
"I am going to show you how much exercise selection is of an utmost importance…and Im going to do this in a way thats going to make some of you unhappy for the next 8 weeks but there is a method to the madness.
I would like anyone reading this thread who is on the 2 way split…and feels their chest is lacking to do the following…and no there are no exceptions because this is my deal and im doing it my way.
Most gyms have the following machine…a cybex pec deck on a very slight incline…I know most of the major gyms out here have it…not a deep incline one…the very slight incline one that is close to vertical
I want you to throw your regular chest rotation in the garbage and use this machine every single chest day for the next 8 weeks or so…this is your chest exercise.
Will other parts of your chest probably go down a little bit…yea probably but they will go right back up with muscle memory after I teach you this example—in fact your chest will be much better in about 10-12 weeks when you go back to your regular 3 exercise chest rotation and I bet any money 80% of you will be saying “aint no way im taking that pec deck out of my rotation now…its in there with my smith incline press and my hammer strength flat press (or whatever your third exercise is) now”
Lets Begin:
Put the seat all the way up to the top,
put the notch to hold the arms all the way back (so you have to start at the very beginning–i think its got one notch after 6)…this is for the stretch of the movement and is very important—you arent going to bottom out here so put the notch all the way back for the arms. If you are hitting the rack when you go into your deep stretch, you arent doing it right.
Your pinky and ring finger are on the bottom of the pad (near that corner) the rest of your fingers are on the side of the pad…YOU PRESS THE PADS NOT THE HANDLES–A POWER PRESS OF THE PADS–im going to put a red arrow where your hand should be on the pad on the right so you see what i mean. Im also going to put a red arrow where the notch is to put the arms all the way back to get the full stretch.
Heres how i want reps done.
1)ass back against the pad, sternum held high, chest out, shoulders down and back at the beginning of the movement.
- YOU NEVER ROUND/ROLL FORWARD THE CHEST WHEN THE REPS GET HARD–YOU ALWAYS KEEP THE CHEST AND STERNUM HIGH…when the reps get really hard you are going to want to roll forward and press the handles together because it will be the only way you can do it—DONT–thats your last rep if you do—so now you know you cant do the roll forward or you lose the set—good— a little pressure on your ass
ok this is how i want a rep done–feet flat on floor–and on the stretch you can raise yourself about an inch (and youll see where this will come into play on the tough reps)–what i mean is you can kind of push with your feet and raise yourself about an inch (an inch only) in height on the back pad in the upper body on the negative portion of the movement…dont overthink this–its not going to be much but its going to help you greatly on the tough reps when you get a rhythm.
REP: its back into to full stretch with full air in your lungs, sternum high, head back, and that slight (and i mean slight–i dont mean 4-5 inches–i mean an inch) push with your feet to raise your torse upward and hold the stretch for “one onethousand two one thousand” count then push the handles together with your chest and sternum still held high----you can blow out your air BUT DONT ROLL YOUR CHEST AND TORSO FORWARD TO COMPLETE THE REP—chest and sternum held high!
Thats one rep—as you press the handles together you will automatically drop that inch that you pushed up with your feet and the very slight drop with momentum will give you a lil bit of oomph to complete the rep. When you get to the really tough reps that inch drop/momentum is going to get you 3-5 reps trust me. Those are the grind it out reps and they are golden so get your rhythm down.
First time doing this i want something like 50 pounds for 30 reps straight
(think thats easy? it will be for the first 15, and then the one onethousand, two onethousand pain will kick in and it will get a little more uncomfortable)
And then i want you guys to bump this up 10-15 pounds every week for the next 8 weeks every chest workout
And this is straight setted not rest paused.
Try to be a badass and keep it in the 20-30 rep range…youll fall out of it but try…and then at that point try to stay in the 15-20 range…youll fall out of it but try week after week
and then do the same thing for 10-15
id like to see something like this
50x30
65 x 27 next time
80 x 24 next time
95 x 21 next time
110 x 20 next time
125 x 16 next time
125 x 19 next time
140 x 14 next time
etc (and all this above is hypothetical—i want you going to failure here–complete utter failure)
and at that point i will have taught you all a lesson----you will see that you have more muscle mass on your sternum inner pec line than you have ever had previously–and you will do a most muscular in the mirror and see a great deal of thickness in your inner pec area than you ever had previously…and your going to come to realize how extremely important exercise selection is and doing an exercise that involves an enhanced stretch and then a press in a key mechanical position (sternum high chest high)
and at that point your going to go back and pick 3 rotated exercises for your chest and probably like i said have the pec deck presses in your rotation and really think about the other 2 exercises
Who is up for this — who is going to be my guinea pig? You dont have a chest anyway what is it going to hurt? Your going to lose 8 weeks of getting nowhere anyway doing it your way right? Try it out and let me prove to you what this stuff is all about.
When you do go back to your regular 3 exercise rotation your going to NOW have inner pec thickness this time along with GAINING BACK your old muscle mass in your chest in ONLY 2 weeks due to muscle memory…so dont worry about it."
Seriously? No one here has tried this? Scott? C_C?[/quote]
OK, this is the 3rd time I am trying to post this. WTF is wrong with the system. I would love to see some pics or video of the setup. Or even some pics of alternative equipment we could use if we do not have a cybex machine available. thanks
[quote]Scott M wrote:
We need some controversy to keep this thread active…
Sentoguy… you smell![/quote]
LOL. Hmmm, don’t know if that’s gonna do it though. How about something like…
I hear that Scott M was recently seen in his gym curling the pink DB’s, in the squat rack, while balancing on a bosu ball and reciting the phrase “bodybuilders aren’t functional” and wearing a “Tapout” shirt. 
[quote]Mateus wrote:
[quote]Sentoguy wrote:
Dante’s post/description of the PDPP (for anyone who may have never heard of it, or just wants a refresher):
"I am going to show you how much exercise selection is of an utmost importance…and Im going to do this in a way thats going to make some of you unhappy for the next 8 weeks but there is a method to the madness.
I would like anyone reading this thread who is on the 2 way split…and feels their chest is lacking to do the following…and no there are no exceptions because this is my deal and im doing it my way.
Most gyms have the following machine…a cybex pec deck on a very slight incline…I know most of the major gyms out here have it…not a deep incline one…the very slight incline one that is close to vertical
I want you to throw your regular chest rotation in the garbage and use this machine every single chest day for the next 8 weeks or so…this is your chest exercise.
Will other parts of your chest probably go down a little bit…yea probably but they will go right back up with muscle memory after I teach you this example—in fact your chest will be much better in about 10-12 weeks when you go back to your regular 3 exercise chest rotation and I bet any money 80% of you will be saying “aint no way im taking that pec deck out of my rotation now…its in there with my smith incline press and my hammer strength flat press (or whatever your third exercise is) now”
Lets Begin:
Put the seat all the way up to the top,
put the notch to hold the arms all the way back (so you have to start at the very beginning–i think its got one notch after 6)…this is for the stretch of the movement and is very important—you arent going to bottom out here so put the notch all the way back for the arms. If you are hitting the rack when you go into your deep stretch, you arent doing it right.
Your pinky and ring finger are on the bottom of the pad (near that corner) the rest of your fingers are on the side of the pad…YOU PRESS THE PADS NOT THE HANDLES–A POWER PRESS OF THE PADS–im going to put a red arrow where your hand should be on the pad on the right so you see what i mean. Im also going to put a red arrow where the notch is to put the arms all the way back to get the full stretch.
Heres how i want reps done.
1)ass back against the pad, sternum held high, chest out, shoulders down and back at the beginning of the movement.
- YOU NEVER ROUND/ROLL FORWARD THE CHEST WHEN THE REPS GET HARD–YOU ALWAYS KEEP THE CHEST AND STERNUM HIGH…when the reps get really hard you are going to want to roll forward and press the handles together because it will be the only way you can do it—DONT–thats your last rep if you do—so now you know you cant do the roll forward or you lose the set—good— a little pressure on your ass
ok this is how i want a rep done–feet flat on floor–and on the stretch you can raise yourself about an inch (and youll see where this will come into play on the tough reps)–what i mean is you can kind of push with your feet and raise yourself about an inch (an inch only) in height on the back pad in the upper body on the negative portion of the movement…dont overthink this–its not going to be much but its going to help you greatly on the tough reps when you get a rhythm.
REP: its back into to full stretch with full air in your lungs, sternum high, head back, and that slight (and i mean slight–i dont mean 4-5 inches–i mean an inch) push with your feet to raise your torse upward and hold the stretch for “one onethousand two one thousand” count then push the handles together with your chest and sternum still held high----you can blow out your air BUT DONT ROLL YOUR CHEST AND TORSO FORWARD TO COMPLETE THE REP—chest and sternum held high!
Thats one rep—as you press the handles together you will automatically drop that inch that you pushed up with your feet and the very slight drop with momentum will give you a lil bit of oomph to complete the rep. When you get to the really tough reps that inch drop/momentum is going to get you 3-5 reps trust me. Those are the grind it out reps and they are golden so get your rhythm down.
First time doing this i want something like 50 pounds for 30 reps straight
(think thats easy? it will be for the first 15, and then the one onethousand, two onethousand pain will kick in and it will get a little more uncomfortable)
And then i want you guys to bump this up 10-15 pounds every week for the next 8 weeks every chest workout
And this is straight setted not rest paused.
Try to be a badass and keep it in the 20-30 rep range…youll fall out of it but try…and then at that point try to stay in the 15-20 range…youll fall out of it but try week after week
and then do the same thing for 10-15
id like to see something like this
50x30
65 x 27 next time
80 x 24 next time
95 x 21 next time
110 x 20 next time
125 x 16 next time
125 x 19 next time
140 x 14 next time
etc (and all this above is hypothetical—i want you going to failure here–complete utter failure)
and at that point i will have taught you all a lesson----you will see that you have more muscle mass on your sternum inner pec line than you have ever had previously–and you will do a most muscular in the mirror and see a great deal of thickness in your inner pec area than you ever had previously…and your going to come to realize how extremely important exercise selection is and doing an exercise that involves an enhanced stretch and then a press in a key mechanical position (sternum high chest high)
and at that point your going to go back and pick 3 rotated exercises for your chest and probably like i said have the pec deck presses in your rotation and really think about the other 2 exercises
Who is up for this — who is going to be my guinea pig? You dont have a chest anyway what is it going to hurt? Your going to lose 8 weeks of getting nowhere anyway doing it your way right? Try it out and let me prove to you what this stuff is all about.
When you do go back to your regular 3 exercise rotation your going to NOW have inner pec thickness this time along with GAINING BACK your old muscle mass in your chest in ONLY 2 weeks due to muscle memory…so dont worry about it."
Seriously? No one here has tried this? Scott? C_C?[/quote]
OK, this is the 3rd time I am trying to post this. WTF is wrong with the system. I would love to see some pics or video of the setup. Or even some pics of alternative equipment we could use if we do not have a cybex machine available. thanks[/quote]
This is the closest thing I’ve found on the web (fast forward to about 1:38 to see the PDPP’s):
He isn’t actually using the type of peck deck that Dante was describing/advocating, but he’s making due with what he’s got I guess. Ideally you want a peck deck more like this (the machine, not the way he’s doing them):
If you want a better explanation/demonstration, check out the “special exercises” section on the DC DVD by Jason Wojo.
I’ve noticed this in the past with my old way of doing pinwheels, but noticed it way more after yesterday doing them the traditional way that sentoguy recommended I do. I feel much more soreness near where the elbow bends, lower on the arm, than I do in my actual biceps. What’s the cause of that, or I guess really what is being worked differently than it would be so low on the arm (but not to the forearm)?
I’ve got a question for all you advanced DC’ers
Got any exercises for other body parts that will indirectly hit the lats?
[quote]pumped340 wrote:
I’ve noticed this in the past with my old way of doing pinwheels, but noticed it way more after yesterday doing them the traditional way that sentoguy recommended I do. I feel much more soreness near where the elbow bends, lower on the arm, than I do in my actual biceps. What’s the cause of that, or I guess really what is being worked differently than it would be so low on the arm (but not to the forearm)?[/quote]
You’re feeling soreness in the brachialis (which basically sits “under” the biceps), which really where you are supposed to feel them. You might also at some point feel soreness in the brachioradialis, which is on the thumb side of the forearm as well though. Both are fine.
[quote]Clown Face wrote:
I’ve got a question for all you advanced DC’ers
Got any exercises for other body parts that will indirectly hit the lats?[/quote]
How indirect are we talking? And to what degree of stimulation?
Deadlifts “indirectly” hit the lats.
Flat and decline bench press, as well as dips (depending on how they’re performed) hit the lats indirectly.
BB/DB/PJR pull-overs (which are traditionally thought of as either chest or triceps exercises) hit the lats.
[quote]Sentoguy wrote:
[quote]pumped340 wrote:
I’ve noticed this in the past with my old way of doing pinwheels, but noticed it way more after yesterday doing them the traditional way that sentoguy recommended I do. I feel much more soreness near where the elbow bends, lower on the arm, than I do in my actual biceps.
What’s the cause of that, or I guess really what is being worked differently than it would be so low on the arm (but not to the forearm)?[/quote]
You’re feeling soreness in the brachialis (which basically sits “under” the biceps), which really where you are supposed to feel them. You might also at some point feel soreness in the brachioradialis, which is on the thumb side of the forearm as well though. Both are fine.[/quote]
Isn’t the brachialis on the outside side of your arm, basically near the middle of the upper arm?
Hm well I tried to find a picture and I found this Muscles - upper body - Real Bodywork
I guess it’s in both places since it starts where I mentioned but goes down near the elbow. The soreness seemed to be right across from the elbow joint but I guess it’s pretty close, never really thought of the brachialis being “low” on the arm.
[quote]Sentoguy wrote:
[quote]Clown Face wrote:
I’ve got a question for all you advanced DC’ers
Got any exercises for other body parts that will indirectly hit the lats?[/quote]
How indirect are we talking? And to what degree of stimulation?
Deadlifts “indirectly” hit the lats.
Flat and decline bench press, as well as dips (depending on how they’re performed) hit the lats indirectly.
BB/DB/PJR pull-overs (which are traditionally thought of as either chest or triceps exercises) hit the lats.
[/quote]
Well, I’m not training DC but I do like the method f bring up weak body parts on the two way split. So my lats are easily my weakest bodypart and I really want to bring them up.
[quote]Clown Face wrote:
[quote]Sentoguy wrote:
[quote]Clown Face wrote:
I’ve got a question for all you advanced DC’ers
Got any exercises for other body parts that will indirectly hit the lats?[/quote]
How indirect are we talking? And to what degree of stimulation?
Deadlifts “indirectly” hit the lats.
Flat and decline bench press, as well as dips (depending on how they’re performed) hit the lats indirectly.
BB/DB/PJR pull-overs (which are traditionally thought of as either chest or triceps exercises) hit the lats.
[/quote]
Well, I’m not training DC but I do like the method f bring up weak body parts on the two way split. So my lats are easily my weakest bodypart and I really want to bring them up.[/quote]
Well then make sure that the lat exercises that you are doing are really hitting the lats. I’d suggest that you use exercises that really emphasize the stretch, if you aren’t already doing so, as well as throw in a lat isolation exercise (one which takes the arm flexors out of the picture as much as possible).
It could also be a recruitment/mind-muscle connection issue. Can you flex your lats? If not, then practice doing a lat spread whenever possible (to just try to get the feel for what contracting them is like) as well as maybe lightening up the weights and trying to forcefully contract your lats against the resistance (while doing something like pull-downs) rather than just pulling the weight down towards you. Eventually you’ll get the hang of pulling with your lats and can then start to work back into focusing more so on moving the weight (but still paying attention to make sure that the lats don’t again get overshadowed by your arm flexors for example).
I believe that C_C talked a little about this in the “Let’s talk Pre-Exhausting” thread in the t-cell. Check out what he’s got to say if you haven’t already.
Once you know you’ve got that in place, then yeah I’d start throwing in things like dips (focusing on depressing the shoulder blades at the bottom), flat BB using a powerlifting set-up, maybe BB/DB pull-overs for the chest/triceps, etc… if you still really need to bring them up.