[quote]zraw wrote:
Just wondering who here that is used to DC trains with belt/knee wraps
I’ve been contemplating the idea and wanted some opinions[/quote]
I never use a belt, but I use the TK knee/elbow sleeves. I wouldn’t squat without them!
[quote]Fandango wrote:
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) *** 11-20 RP (or you could go 11-15 if it was on a smyth, wouldnt do it on bb tough)
Arnold Presses (11-17RP) *** This is done with dumbell right? If so : 15-30rp
Skullcrushers (11-17RP) *** 11-20rp
Wide-Grip Lat Pulldown (11-17RP) guess what… 11-20rp
BB Row (10-12SS and 6-8SS)
1B
Front Squat (10-12SS then 6-8SS then 20rep widomaker) ***check ur order. I like my 1st serie to be 6-9 with heavier weight, allow for a wm with a higher weight
Glute-Ham Raise (11-17RP) *** 15-30rp for hams, they respond better to that
Leg Press Calf Raise (12SS-> about 4 minutes) *** 10-12ss yeah
DB Incline Curl (11-17RP) *** 11-20rp (i peronally feel biceps a bit more with higher range like 15-20)
Pinwheel Curls (12-15SS) *** 12-20 ss for forearms
2A
BB Bench Press (11-17RP) *** I wouldnt bench on DC, if you decide to do it anyways, 15-30rp. U’d be safer with dumbell at 15-30rp or a HS machine at either 11-15 or 11-20
BB Shoulder Press (11-17RP) ***11-20rp… again i’d use the smyth… for safety
Tricep Extensions (11-17RP) *** Bad movement, you wont progress much on these. If you do keep them get a high range, if not, i’d go for CGBP or RGBP
Rack Chins (11-17RP) ***11-20rp
BB Shrug (10-12SS and 6-8SS) *** wtf?!? Rack pull, tbar row
2B *** order
BB Hack Squat
(10-12SS then 6-8SS then 20rep widomaker on leg press) *** Only one straight set before the WM.
SLDL (11-17RP) *** This will come BEFORE the hacksquat. 15-25 STRAIGHT SET
Leg Press Calf Raise (12SS-> about 4 minutes) ***10-12ss
EZ Bar Curls (11-17RP) ***I’d go 11-20rp
EZ Bar Reverse Curls (12-15SS) ***12-20ss
3A
Decline BB Press (11-17RP) ***This I actually go 11-15rp, I probably shouldnt tough. Get a good spotter
DB Lateral Raise (11-17RP) *** This sucks. you wont progress for shit on it. any HS shoulder press machine or even regular DB press at 15-30rp (even if u do arnold press) or large grip upright row if u feel like working side delt (15-30rp also)
Weighted Dips (11-17RP) *** 11-20rp, ur elbows will be thankfull
Weighted Pull-Ups (11-17RP) ***11-20rp
V-Grip BB Row (10-12SS and 6-8SS)
3B
Leg Press (10-12SS then 6-8SS then 20rep widomaker) *** Only one straightr set
Leg Curl (11-17RP) ***15-30rp
Leg Press Calf Raise (12SS-> about 4 minutes) ***10-12ss
Spider Curls (11-17RP) *** This im positive u should go for 15-30rp
DB Hammer Curls (12-15SS) ***12-20ss
[/quote]
Ur confused about the day 2 order.
Bicep
Forearms
Calves
Hams
Quads
I did all your corrections… which means one for every movement… just follow the ***
To be perfectly honest, I feel like you havent done any researches and are really confused. I still would rather have you do things correctly than doing something like what you were about to but really… go read a bit more on im, or even on the dc article provided on this site.
[quote]Rational Gaze wrote:
[quote]zraw wrote:
Just wondering who here that is used to DC trains with belt/knee wraps
I’ve been contemplating the idea and wanted some opinions[/quote]
I never use a belt, but I use the TK knee/elbow sleeves. I wouldn’t squat without them![/quote]
I see jason wojo uses one when he deadlifts ! 
Why did u chose sleeves over wraps?
Hey guys,
Reportin´in from the DC trenches. Still getting tronger at every work out, bodyweight is up considerably but smaller exercises are starting to stall. EZ Curls have been at the same weight and reps for two workouts now, same with Smith Shoulder Presses etc. Bigger moves are still progressing though. Should I just swith the exercises out?
[quote]zraw wrote:
[quote]Fandango wrote:
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) *** 11-20 RP (or you could go 11-15 if it was on a smyth, wouldnt do it on bb tough)
Arnold Presses (11-17RP) *** This is done with dumbell right? If so : 15-30rp
Skullcrushers (11-17RP) *** 11-20rp
Wide-Grip Lat Pulldown (11-17RP) guess what… 11-20rp
BB Row (10-12SS and 6-8SS)
1B
Front Squat (10-12SS then 6-8SS then 20rep widomaker) ***check ur order. I like my 1st serie to be 6-9 with heavier weight, allow for a wm with a higher weight
Glute-Ham Raise (11-17RP) *** 15-30rp for hams, they respond better to that
Leg Press Calf Raise (12SS-> about 4 minutes) *** 10-12ss yeah
DB Incline Curl (11-17RP) *** 11-20rp (i peronally feel biceps a bit more with higher range like 15-20)
Pinwheel Curls (12-15SS) *** 12-20 ss for forearms
2A
BB Bench Press (11-17RP) *** I wouldnt bench on DC, if you decide to do it anyways, 15-30rp. U’d be safer with dumbell at 15-30rp or a HS machine at either 11-15 or 11-20
BB Shoulder Press (11-17RP) ***11-20rp… again i’d use the smyth… for safety
Tricep Extensions (11-17RP) *** Bad movement, you wont progress much on these. If you do keep them get a high range, if not, i’d go for CGBP or RGBP
Rack Chins (11-17RP) ***11-20rp
BB Shrug (10-12SS and 6-8SS) *** wtf?!? Rack pull, tbar row
2B *** order
BB Hack Squat
(10-12SS then 6-8SS then 20rep widomaker on leg press) *** Only one straight set before the WM.
SLDL (11-17RP) *** This will come BEFORE the hacksquat. 15-25 STRAIGHT SET
Leg Press Calf Raise (12SS-> about 4 minutes) ***10-12ss
EZ Bar Curls (11-17RP) ***I’d go 11-20rp
EZ Bar Reverse Curls (12-15SS) ***12-20ss
3A
Decline BB Press (11-17RP) ***This I actually go 11-15rp, I probably shouldnt tough. Get a good spotter
DB Lateral Raise (11-17RP) *** This sucks. you wont progress for shit on it. any HS shoulder press machine or even regular DB press at 15-30rp (even if u do arnold press) or large grip upright row if u feel like working side delt (15-30rp also)
Weighted Dips (11-17RP) *** 11-20rp, ur elbows will be thankfull
Weighted Pull-Ups (11-17RP) ***11-20rp
V-Grip BB Row (10-12SS and 6-8SS)
3B
Leg Press (10-12SS then 6-8SS then 20rep widomaker) *** Only one straightr set
Leg Curl (11-17RP) ***15-30rp
Leg Press Calf Raise (12SS-> about 4 minutes) ***10-12ss
Spider Curls (11-17RP) *** This im positive u should go for 15-30rp
DB Hammer Curls (12-15SS) ***12-20ss
[/quote]
Ur confused about the day 2 order.
Bicep
Forearms
Calves
Hams
Quads
I did all your corrections… which means one for every movement… just follow the ***
To be perfectly honest, I feel like you havent done any researches and are really confused. I still would rather have you do things correctly than doing something like what you were about to but really… go read a bit more on im, or even on the dc article provided on this site.[/quote]
Thanks for the input. What I had posted above is what I was doing for the last 2 months. After reading some more about DC training, I realize that for the most part I had been doing it wrong. I am going to start with the changes today. Again, thanks for being brutally honest.
[quote]GodOfSteele wrote:
Hey guys,
Reportin�´in from the DC trenches. Still getting tronger at every work out, bodyweight is up considerably but smaller exercises are starting to stall. EZ Curls have been at the same weight and reps for two workouts now, same with Smith Shoulder Presses etc. Bigger moves are still progressing though. Should I just swith the exercises out?[/quote]
What is your bicep and shoulder rotation like?
For Bi´s: EZ Curls, Seated DB Curls, Preachers
For Delts: Seated BB Presses, Smith Presses, Seated DB Presses
[quote]zraw wrote:
I see jason wojo uses one when he deadlifts !
Why did u chose sleeves over wraps?[/quote]
I use the sleeves because they keep your joints warm (they’re basically like wearing a wetsuit). It was C_C that recommended them in a thread, I can’t take credit!
Hey guys,
How do you incorporate GHRs into the DC template? What rep ranges would you use? I find this exercise really difficult. The most I can do is 8 reps on a first set and less if I do more sets. My gym doesn’t have a GHR machine so I can only do them ghetto style on the lat pull down machine.
GHRs are a great exercise, anywhere from 11-20RP should be fine for you as long as you are nice and controlled.
Scott, im curious !
How would you set up a carb cycling approach using DC 2day split?
Hey guys, been reading around and have found some conflicting info on SLDL and RDL rep ranges. Mostly I’ve read that it’s just a 10-12 straight set, but I’ve also read that origionally it was something like start light doing 6 reps and add 10lbs until you can’t complete the reps or something to that effect.
[quote]trav123456 wrote:
Hey guys, been reading around and have found some conflicting info on SLDL and RDL rep ranges. Mostly I’ve read that it’s just a 10-12 straight set, but I’ve also read that origionally it was something like start light doing 6 reps and add 10lbs until you can’t complete the reps or something to that effect.[/quote]
What’s the real difference between those 2 exercises? And is there an issue with going heavy on these? I hear some people say not to go above 315 or so but I like going heavy on it, more so than normal deadlifts.
[quote]trav123456 wrote:
Hey guys, been reading around and have found some conflicting info on SLDL and RDL rep ranges. Mostly I’ve read that it’s just a 10-12 straight set, but I’ve also read that origionally it was something like start light doing 6 reps and add 10lbs until you can’t complete the reps or something to that effect.[/quote]
The sets of 6 is the real protocol. This is very demanding and should be put last on whatever day you do it because it can be worse than your quad work. Pair it with leg presses/hacks only.
The straight set is a recommendation because some people are confused by the 6s and will screw it up… better safe than sorry.
[quote]zraw wrote:
Scott, im curious !
How would you set up a carb cycling approach using DC 2day split?[/quote]
I can’t believe I missed this for 4 weeks but as you know we talked about how my diet is setup in terms of fat loss.
Offseason wise we will be looking at the same general idea… higher carb lower protein/trace fat on training days, reduced carb higher protein/moderate fat on cardio only days.
Assuming someone is lean they could probably get away with 3 high days using Shelby’s macro ratios he’s got in various articles or at least 2 high 1 mod.
Off days I’d make all lows(we will see what Shelby has me actually do) but on the upper end of the macro recommendations carbs wise.
[quote]Scott M wrote:
[quote]trav123456 wrote:
Hey guys, been reading around and have found some conflicting info on SLDL and RDL rep ranges. Mostly I’ve read that it’s just a 10-12 straight set, but I’ve also read that origionally it was something like start light doing 6 reps and add 10lbs until you can’t complete the reps or something to that effect.[/quote]
The sets of 6 is the real protocol. This is very demanding and should be put last on whatever day you do it because it can be worse than your quad work. Pair it with leg presses/hacks only.
The straight set is a recommendation because some people are confused by the 6s and will screw it up… better safe than sorry. [/quote]
Okay thanks Scott, finding out certain specifics of DC sure takes some digging lol.
[quote]pumped340 wrote:
[quote]trav123456 wrote:
Hey guys, been reading around and have found some conflicting info on SLDL and RDL rep ranges. Mostly I’ve read that it’s just a 10-12 straight set, but I’ve also read that origionally it was something like start light doing 6 reps and add 10lbs until you can’t complete the reps or something to that effect.[/quote]
What’s the real difference between those 2 exercises? And is there an issue with going heavy on these? I hear some people say not to go above 315 or so but I like going heavy on it, more so than normal deadlifts. [/quote]
You’ve asked this question several times on this board but my understanding is:
RDL= dragging the bar on your thighs and sticking your ass out, this makes you knees bend slightly. Drive the hips forward to complete.
SLDL= Legs stay stationary without bend and the bar comes in front of you not touching your thighs. I feel a deeper hamstring stretch with this form.
In both variations the lumbar area remains arched throughout the movement and the bar doesn’t necessarily touch the ground.
I think most people should do them like this, call them whatever you want 
[quote]Scott M wrote:
I think most people should do them like this, call them whatever you want
[/quote]
Would appreciate some feedback on my blast. Looking to put particular emphasis on biceps over the next year and so most of the movements in my back width rotation are undergrip.
A1 Monday
HS Incline 11-15 RP (considering switching to two straight sets because of the difficulty of ‘lift off’)
HI DB Press 15-30 RP
PJR Pullover 15-30 RP
Undergrip HS Pulldown 11-20 RP
Floor Dead 4-8 SS, 9-12 SS
B1 Wed
Machine Preacher 15-25 RP
Pinwheel Curls 10-20 SS
Leg Press Calves 10-12 SS
Sumo Press 15-25 SS
Leg Press 6-10 SS, ~20 widow
A2 Friday
Incline Smith 11-15 RP
SHIP 11-15 RP
Smith Reverse Grip Bench 11-15 RP
Underhand Lat Pulldown 11-20 RP
Barbell Row 6-8 SS, 9-12 SS
B2 Monday
Drag Curl 15-25 RP
Reverse Cable curl 10-20 SS
Standing Calves 10-12 SS
Leg Curl 20-30 RP
Squat 4-8 SS, 20 widow
A3 Wed
Dip 11-15 RP
Upright Row (‘carnage’ style) 15-25 RP
Deadstop Extensions 15-30 RP
Rack Chin 11-20 RP
Rack Dead 4-8 SS, 9-12 SS
B3 Friday
Preacher Curl 15-25 RP
Reverse EZ Curl 10-20 SS
Seated Calves 10-12 SS
Romanian Dead 12-15 SS
Hack Squat 6-10, ~20 widow