[quote]Scott M wrote:
Shelby is a machine with his training and clearly diet. He’s been using very tight form this offseason on almost all movements and has made some great strides(arms and quads).
He’s also doing my diet and makes me do a lot of cardio so he’s a jerk. (kidding it’s going great)[/quote]
X2
[quote]trav123456 wrote:
[quote]Scott M wrote:
Shelby is a machine with his training and clearly diet. He’s been using very tight form this offseason on almost all movements and has made some great strides(arms and quads).
He’s also doing my diet and makes me do a lot of cardio so he’s a jerk. (kidding it’s going great)[/quote]
Yeah I saw his progress shot and they were amazing! How much does that coaching cost? And how much is a lot of cardio 
?[/quote]
Cardio depends on goals. Fat loss I was up to 1 hr day/7 days per week.
Cheers Sentoguy, noticed people talking about SHIPs in this thread and wondered what the abbreviation was for. I’ll definitely give that a try next blast.
[quote]Sentoguy wrote:
What do you feel the machine laterals in? Surely not chest or triceps.
[/quote]
Yeah, the machine laterals hit my delts very nicely, they’ve been working well for me. I’m not really getting much in the way of anterior delt stimulation out of them, just lateral.
It’s purely anterior delts that’s the problem. The posterior and lateral heads are popping out nicely, but the front of my delts is dwarfed by my chest and biceps.
[quote]Sentoguy wrote:
What do you feel the DB presses in? Your triceps? Try using a smaller ROM (from the bottom up 1/2 to 2/3 of the way, or until you start to feel your triceps kick in) and focusing on moving from the elbows.
[/quote]
Thanks, will try that. Yeah, feel them a lot in my triceps. It feels like my traps and lateral delts do a fair bit of work too so the anterior delt ends up without much stimulation.
[quote]Sentoguy wrote:
SHIPs (Smith High Incline Presses) should also hit the front delts pretty well, assuming that you use a high enough incline, and allow you to use pretty heavy weights. It can be a little unnerving to begin with though (at least if you do them like Ruhl is in the video) bringing the bar down to your face though.
Again, make sure to focus on moving from the elbows to recruit the delts better if you’re having a hard time feeling them.
[/quote]
I like the moving from the elbow cue, seems like it should help me. Thanks again.
[quote]Sentoguy wrote:
[quote]the pale writer wrote:
cool…thanks for the input…gonna be weird going for 15 reps or so with the first set…been doing low reps (ala CT’s theories) for quite a while now…don’t even know where to start with weight poundages…but I’m sure after a few workouts I’ll adjust, and I’m looking forward to the change…
one more question when you get a chance…with pulldowns and such I’ve seen it recommended 11-20 and 20-30…which range would be better start in?[/quote]
Kinda depends on whether you’re naturally a back or arm dominant puller. If you’re naturally arm dominant (meaning that you start to rely more on your arms the closer you go towards your max), then start out with 20-30. If you’re a naturally back dominant puller, then you can go with 11-20.
Also, one of the beauties with DC training (well, really any training program really) is that nothing is set in stone. It’s not like you’re buying a house or something and are making decisions that will have you locked in for decades to come. Each new blast is a chance to make adjustments in terms of exercise selection, exercise order, form, and yes RP range.
If choose 20-30 and at the end of your blast feel that you’d like to try 11-20, then give it a go in your next blast. If at the end of that blast you feel it worked well, keep it. If you feel like your arms were taking over too much towards the bottom of the RP range, then bump the RP range back up.
There’s a fair bit of trial and error when it comes to bodybuilding and none of us are going to be able to tell you exactly how your body is going to respond (let alone over the internet). It’s up to you to discover on your own.
BTW, why did you stop doing CT’s stuff? [/quote]
Thanks for the input…I know its all about trial and error, and thats what I plan to do. I just like to know the reasons behind rep ranges, and expierences from guys that’ve been doing DC a while and have been there…did my first session sat., used 20-30rp with chest/shoulders/tri/and back width even though I do feel I’m back dominant, loved it…
I decided to stop using some of CT’s methods just because I had been using his stuff for a while… and it felt like it was time to try something new…I got really good at doing 3-5 reps…going to 30reps rp with DC this weekend was brutal…with CT’s stuff I only went as high as 8 sometimes…it just felt like I wasn’t pushing myself as hard as I could…
where as I noticed with even my first DC workout…you gotta dig deep…i like that…
I’m still using activation techniques from CT…i.e plyo pushups/med ball slams…
and look forward to his higher volume HTH in the future…
[quote]Sentoguy wrote:
[quote]pumped340 wrote:
[quote]Therizza wrote:
I’d just like to say thanks to Sentoguy for turning me on to that shoulder raise machine post by Dante in the Cedric thread. Even though I don’t train DC per se, I’m doing the shoulder machine dealyo on bench and shoulder days and that shit WORKS. Try it if you have not already. It’s a good pain. [/quote]
I wish I could do something like this for lateral delts but I pretty much just have free weights available for them.
Sentoguy or any of the other knowledgeable guys, any suggestions for stalling on WM squats? I did 315x17 and thought I was making good progress but now that I’m up to around 335 I’m only getting 10 breathing style (7,1,1,1 or so). I got 325x18 at my house about a month ago but now back at my school gym I don’t seem to be going anywhere (for the last 3 sessions or so) [/quote]
How is the heavy set going? Sounds to me like you may have stalled on squats and need to switch them out for another exercise. What does your current quad rotation look like?
Either that or, if you’re stalling on a bunch of things along with squats, might be time for a cruise or an increase in calories.[/quote]
Well right now I’m not doing full DC or anything but I am incorporating the widowmaker. basically I’m ramping up in weight what I did before was one heavier set like 335x2 (the 335x2 wasn’t maximal though, just got me used to a heavier weight) then I would do the widowmaker which has now caught up in weight since I’m doing 335x10. I almost feel as if I didn’t gain much strength this whole time though because before I started I got 350x5 at my house (which is a little easier than at the gym here for some reason) and 335x7,1,1,1 isn’t really any better than that. But in earlier weeks I would have sworn I made progress because for example I might have gotten 300x17 then 305x17 the next week. most other exercises are going up well right now though.
Also I was hoping to stay with squats because I’ll only have access to free weights in the summer and also want to bring my squat up in general since it’s always been a weak lift for me
Thanks again
It’s very reasonable, I believe his rates are on his site but I was lucky enough to get in on a promotion he was doing a short time back. 16 for the price of 12, still worth it though.
Currently 5x a week
3 40 minute moderate intensity cardio
2 18 minute HIIT sessions followed by 20 minutes moderate cardio
[quote]Scott M wrote:
It’s very reasonable, I believe his rates are on his site but I was lucky enough to get in on a promotion he was doing a short time back. 16 for the price of 12, still worth it though.
Currently 5x a week
3 40 minute moderate intensity cardio
2 18 minute HIIT sessions followed by 20 minutes moderate cardio
[/quote]
It’s definitely on my list to do as soon as I have some spare cash to through around (poor student here).
In the mean time I’ll probably just pick up one of his books on carb cycling since I’m using a crude version of it already (higher carbs on training days, that’s it)
His macronutrient book is I think 10 bucks and gives you the baseline of how to setup a proper carb cycle. Working with him is great for me because it takes the hassle and decision making out of it… the thoughts like
Am I doing enough/too much cardio?
Do I need to push the diet harder or am I over doing it?
HIIT cardio or Steady state?
Cheat meals lol… do you NEED it or do you WANT it?
You can certainly get going on your own but I’ve personally never tried to get more than “acceptable” in the leanness department on my own and decided to enlist his services to take me there.
Yeah I definitely want to employ him or someone to help me with my first show when I’m able to pull one off (or when I have enough cash), for now I’m just going from 25ish% to 15% (or whatever I feel to be sufficiant).
Employing some basic guidelines from some articles here and from Layne Norton (he doesn’t do anything out of the ordinary though other than having a preference for HIIT and more volume, the diet is pretty basic, keep carbs as high as possible while losing, raise protein to 1.5-2g/lb, moderate fats) I’ve been able to have some significant strength gains while losing my first 13lbs in about 6 weeks so I’m happy so far.
It would be nice to have different point of view to help me out sometimes though, although there’s a guy at my gym that knows where I’m at and would probably ask any Q’s I had.
[quote]Scott M wrote:
It’s very reasonable, I believe his rates are on his site but I was lucky enough to get in on a promotion he was doing a short time back. 16 for the price of 12, still worth it though.
Currently 5x a week
3 40 minute moderate intensity cardio
2 18 minute HIIT sessions followed by 20 minutes moderate cardio
[/quote]
Did he start you out with that much?
I assume your following carb cycling/lower fat with him right?
I started out with the HIIT at 15 intervals and no cardio following and the mod stuff was 30 minutes, same frequency though.
Basic carb cycle. The fat is inversely proportional to the carbs(wow that sounds complicated lol). Today is a low day for me and I have 2 small carb meals, the rest will be protein+vegetables+healthy fats. A high day on the other hand is multiple times more carbs and as low fat as one can get(no added fats basically).
Obviously I can’t go into details as that’s what people pay Shelby for but the basics can be found for free/very affordable if you aren’t looking to hire him to customize a plan for you.
[quote]Scott M wrote:
I started out with the HIIT at 15 intervals and no cardio following and the mod stuff was 30 minutes, same frequency though.
Basic carb cycle. The fat is inversely proportional to the carbs(wow that sounds complicated lol). Today is a low day for me and I have 2 small carb meals, the rest will be protein+vegetables+healthy fats. A high day on the other hand is multiple times more carbs and as low fat as one can get(no added fats basically).
Obviously I can’t go into details as that’s what people pay Shelby for but the basics can be found for free/very affordable if you aren’t looking to hire him to customize a plan for you. [/quote]
Yea that’s the plan, I feel like trying carb cycling this time (I always do some variation whether it be a CKD or whatnot but never specifically the guidelines shelby has laid out), I’ll probably start once the semester ends and just cut throughout summer, ~14 weeks. Idk how lean I’ll be able to get but I’ll be starting around 19% so hopefully I can afford to drop 1+lb per week to start with without losing muscle. I’ve seen some people get ripped in that amount of time, so maybe I just haven’t been aggressive enough in the past or something.
By the way, any recommendations for the squat post above? I’ve got my next squat session tomorrow morning
If you are trying to hammer the same exercise for the same reps every time, especially a demanding one like the squat you will stagnate faster.
Personally if I was going to squat all out every leg session I’d do something varied like a heavy 10-12 one week, 13-18 another, 19-24 lastly. Or take a week off and hit some leg presses/hacks. If you could just 20 rep your way from 225-500 linearly people would do it you know?
[quote]Scott M wrote:
If you are trying to hammer the same exercise for the same reps every time, especially a demanding one like the squat you will stagnate faster.
Personally if I was going to squat all out every leg session I’d do something varied like a heavy 10-12 one week, 13-18 another, 19-24 lastly. Or take a week off and hit some leg presses/hacks. If you could just 20 rep your way from 225-500 linearly people would do it you know?[/quote]
Yea I guess I was just expecting to go up more than it has. Added 5lb and got 6,2,1,1 compared to 7,1,1,1 last time so I was happy with that. I’d gladly switch to leg press but I want to stick with something I’ll have continued access to when I go home, I could probably go back and forth though as long as it’s progressing in the long run. As for the varying rep ranges I usually see people go down in reps with increased weight as the weeks go on but I’m guessing both work
Guys,
How do you adjust carb-cycling approach for DC?
I’m reading Shelbys book and his recommendations for protein are a tad lower than Dantes, especially for the high carb days.
I was thinking of having my high carb days on workout days mon, wen and friday, but right now I hit the wall.
How do I costumize Shelbys carb-cycling with Dantes recommendations of 2 g per pound of body weight ? (or LBM?, big difference then).
You can’t combine both approaches in terms of the numbers exactly and expect not to run into problems. Either Dante’s protein will have to come down a bit to match Shelby’s carb numbers or vice versa.
You can certainly take the idea of mainly P+C meals on training days(assuming your body can handle it) and going a little low(er)carb on off days, that’s a play right out of both of their handbooks even though the numbers might be a tad different.
If you are a lean guy looking for a lot of mass you can likely get away with 4-5 P+C meals on training days(more carbs in the peri workout time) and maybe 2-3 P+C meals on off days and mainly P+a little extra fat the rest of the day.
Thanks Scott!
That does sound reasonable, I like the idea of all carbs on training days and only 2-3 on off days.
One more question regarding carb cut offs on training days.
I eat 6 meals (including PWO) and train on the evening. So my last meal is usually meal after my PWO-shake. Do you guys still go heavy on carbs there? (assuming I had around 150g of simple carbs around the workout).
My total carb intake for the day is around 500g on training days, I don’t know if eating more carbs pre bed will have any effect considering that I’ve a lot of these floating around the system.
Just wondering who here that is used to DC trains with belt/knee wraps
I’ve been contemplating the idea and wanted some opinions
Hey all. I have done DC training before and it has worked well for me in the past. As I am nearing the end of my 2nd rotation through all the exercises, I was looking for some feedback on my exercise selection and rep ranges. I have been doing biceps/forearms before quads/hams/calves, but I think I am going to switch that back to the recommended order. For the most part, my numbers have been steadily increasing. Occasionally I won’t improve on a lift, but other times I will improve dramatically. I think what I have gathered so far is that I need to increase the rep ranges on pressing movements. Is this assumption correct? Please tear it up and provide some insight. I want to do this right. Here goes:
1A
BB Incline Press (11-17RP)
Arnold Presses (11-17RP)
Skullcrushers (11-17RP)
Wide-Grip Lat Pulldown (11-17RP)
BB Row (10-12SS and 6-8SS)
1B
Front Squat (10-12SS then 6-8SS then 20rep widomaker)
Glute-Ham Raise (11-17RP)
Leg Press Calf Raise (12SS-> about 4 minutes)
DB Incline Curl (11-17RP)
Pinwheel Curls (12-15SS)
2A
BB Bench Press (11-17RP)
BB Shoulder Press (11-17RP)
Tricep Extensions (11-17RP)
Rack Chins (11-17RP)
BB Shrug (10-12SS and 6-8SS)
2B
BB Hack Squat
(10-12SS then 6-8SS then 20rep widomaker on leg press)
SLDL (11-17RP)
Leg Press Calf Raise (12SS-> about 4 minutes)
EZ Bar Curls (11-17RP)
EZ Bar Reverse Curls (12-15SS)
3A
Decline BB Press (11-17RP)
DB Lateral Raise (11-17RP)
Weighted Dips (11-17RP)
Weighted Pull-Ups (11-17RP)
V-Grip BB Row (10-12SS and 6-8SS)
3B
Leg Press (10-12SS then 6-8SS then 20rep widomaker)
Leg Curl (11-17RP)
Leg Press Calf Raise (12SS-> about 4 minutes)
Spider Curls (11-17RP)
DB Hammer Curls (12-15SS)