DC Training Thread (Part 3)

Training Bodybuilding
61

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks

62

[quote]Mateus wrote:
I am having a hard time with the protein intake. 400 grams a day is more difficult than I thought. I eat mainly eggs/oats in the AM and chicken, tuna, steak, salmon, etc throughout the day. I continue to get stuck around 300 grams. Looking for some other ideas and alternatives to increase protein intake. The obvious answer is Eat More and I am aware of that. Looking for any ideas from those of you that may have had a hard time initially as well and what you did to get over that hump and stay there.[/quote]

How many meals a day do you eat? The more meals, the easier it is to get the protein down.

Also, liquid nutrition is much easier to stomach than solid nutrition IME. I can drink 1,000 + calories in a single sitting relatively quickly and not be overfull. If I were to try to eat that, I’d be stuffed. So, another idea (as opposed to eating more whole meals) is to have protein shakes between whole meals.

Since you’re already getting in 300 (not sure if this is with or without workout meal(s)), you could just have three 40gram protein shakes throughout the day. Maybe one between breakfast and meal 2, one between meals 3 and 4, and one right before you go to bed (assuming you’re eating 6 meals a day).

63

[quote]Mateus wrote:

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks[/quote]

Honestly 50grams of whole protein a sitting isn’t all that much food. It’s only about 5.6 oz of chicken breast. Just eat that 6 times a day (which, if you’re up at least 12 hours, is only eating every 2 hours; if you’re up longer the time span between meals gets longer as well) and you’ve got your 300grams right there. Add a few 40gram shakes and you’ve got your 400 grams of protein.

On workout days it should be even easier, since hopefully you’re already getting in a fair bit of protein around your workout. You could have 40 grams before and 40 grams after, all 80 grams after, 15 grams before, 15 grams during, and 50 grams after. Really however you wanted to split it up. Then just have you before bed shake and you’re good.

64

This is what i’ve noticed using the ANACONDA protocol along with DC

Usually, my blasts last about 10 weeks (give or take 1 week)

This blast only lasted 7 weeks and a half

While my blast wasnt as long as usual, my progression in strenght/weight went way faster. On all my lifts, I not only equalled my alltime best but got about 10-15lbs more on each of them

Now, as far as the blast lenght is concerned, maybe its just a coincidence, maybe its due to other factors (altough everything has been pretty stable).

I remember Dante talking about how people on steroids would blast for a smaller time period… Now, in no way do I think the ANACONDA protocol is “steroid like” but I was wondering if my “smaller blast lenght” be related to the fact that my progression was faster and with bigger weight increses

Any toughts?

65

[quote]zraw wrote:
This is what i’ve noticed using the ANACONDA protocol along with DC

Usually, my blasts last about 10 weeks (give or take 1 week)

This blast only lasted 7 weeks and a half

While my blast wasnt as long as usual, my progression in strenght/weight went way faster. On all my lifts, I not only equalled my alltime best but got about 10-15lbs more on each of them

Now, as far as the blast lenght is concerned, maybe its just a coincidence, maybe its due to other factors (altough everything has been pretty stable).

I remember Dante talking about how people on steroids would blast for a smaller time period… Now, in no way do I think the ANACONDA protocol is “steroid like” but I was wondering if my “smaller blast lenght” be related to the fact that my progression was faster and with bigger weight increses

Any toughts?[/quote]

I think you hit the nail on the head. Much like with a steroid user, because you were able to progress strength-wise so much faster than you normally would, the length of your blast decreased.

How was your size/weight increase during this blast?

66

[quote]Sentoguy wrote:

[quote]zraw wrote:
This is what i’ve noticed using the ANACONDA protocol along with DC

Usually, my blasts last about 10 weeks (give or take 1 week)

This blast only lasted 7 weeks and a half

While my blast wasnt as long as usual, my progression in strenght/weight went way faster. On all my lifts, I not only equalled my alltime best but got about 10-15lbs more on each of them

Now, as far as the blast lenght is concerned, maybe its just a coincidence, maybe its due to other factors (altough everything has been pretty stable).

I remember Dante talking about how people on steroids would blast for a smaller time period… Now, in no way do I think the ANACONDA protocol is “steroid like” but I was wondering if my “smaller blast lenght” be related to the fact that my progression was faster and with bigger weight increses

Any toughts?[/quote]

I think you hit the nail on the head. Much like with a steroid user, because you were able to progress strength-wise so much faster than you normally would, the length of your blast decreased.

How was your size/weight increase during this blast?[/quote]

Well when I started this blast I was at a lean 185 (~8.5% tested on impedance)

Im currently 195 and altough I can tell I gained a bit of fat, im still pretty lean.

As far as weight is concerned, ive been bigger before

As far as lean body mass is concerned, im currently at my heaviest.

My muscles bellies really look much more full than what they looked previous to this blast

67

[quote]zraw wrote:

[quote]Sentoguy wrote:

[quote]zraw wrote:
This is what i’ve noticed using the ANACONDA protocol along with DC

Usually, my blasts last about 10 weeks (give or take 1 week)

This blast only lasted 7 weeks and a half

While my blast wasnt as long as usual, my progression in strenght/weight went way faster. On all my lifts, I not only equalled my alltime best but got about 10-15lbs more on each of them

Now, as far as the blast lenght is concerned, maybe its just a coincidence, maybe its due to other factors (altough everything has been pretty stable).

I remember Dante talking about how people on steroids would blast for a smaller time period… Now, in no way do I think the ANACONDA protocol is “steroid like” but I was wondering if my “smaller blast lenght” be related to the fact that my progression was faster and with bigger weight increses

Any toughts?[/quote]

I think you hit the nail on the head. Much like with a steroid user, because you were able to progress strength-wise so much faster than you normally would, the length of your blast decreased.

How was your size/weight increase during this blast?[/quote]

Well when I started this blast I was at a lean 185 (~8.5% tested on impedance)

Im currently 195 and altough I can tell I gained a bit of fat, im still pretty lean.

As far as weight is concerned, ive been bigger before

As far as lean body mass is concerned, im currently at my heaviest.

My muscles bellies really look much more full than what they looked previous to this blast
[/quote]

Nice. Sounds like a good blast then.

68

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks[/quote]

Honestly 50grams of whole protein a sitting isn’t all that much food. It’s only about 5.6 oz of chicken breast. Just eat that 6 times a day (which, if you’re up at least 12 hours, is only eating every 2 hours; if you’re up longer the time span between meals gets longer as well) and you’ve got your 300grams right there. Add a few 40gram shakes and you’ve got your 400 grams of protein.

On workout days it should be even easier, since hopefully you’re already getting in a fair bit of protein around your workout. You could have 40 grams before and 40 grams after, all 80 grams after, 15 grams before, 15 grams during, and 50 grams after. Really however you wanted to split it up. Then just have you before bed shake and you’re good.[/quote]

Well I threw in a few more shakes, mainly the single scoop shakes in between meals and the afternoon snack between lunch and dinner was 9oz chicken breast. Hit 455grams. Change of mindset and schedule will take some getting used to but should work.

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?

69

Widowmakers are not added to the 2 way split, you are already pushing the threshold of recovery with the RP work and the frequency.

Exercise selection, form, stretching better… take care of those things first and then maybe(if you are at least 3.4 lbs/inch with abs showing) we can talk about the 3 way split for lagging body parts.

70

[quote]Mateus wrote:

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks[/quote]

Honestly 50grams of whole protein a sitting isn’t all that much food. It’s only about 5.6 oz of chicken breast. Just eat that 6 times a day (which, if you’re up at least 12 hours, is only eating every 2 hours; if you’re up longer the time span between meals gets longer as well) and you’ve got your 300grams right there. Add a few 40gram shakes and you’ve got your 400 grams of protein.

On workout days it should be even easier, since hopefully you’re already getting in a fair bit of protein around your workout. You could have 40 grams before and 40 grams after, all 80 grams after, 15 grams before, 15 grams during, and 50 grams after. Really however you wanted to split it up. Then just have you before bed shake and you’re good.[/quote]

Well I threw in a few more shakes, mainly the single scoop shakes in between meals and the afternoon snack between lunch and dinner was 9oz chicken breast. Hit 455grams. Change of mindset and schedule will take some getting used to but should work.

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

No, that’s only in the 3 way split. The only widowmaker in the 2 way is the quad widow. If your chest is lagging then:

  1. Make sure that you are using the 3 best chest builders for you in your rotation

  2. Use all pressing exercises (dips, CGBP, RGBP, floor press, etc…) for your triceps exercises

  3. Make sure your set-up is correct on chest exercises (scapulae retracted, try focusing on the bottom 2/3-3/4 of the lift, maybe focus more on DB’s than BB, etc…)

You could also try the “pec deck push press” cure that I posted on the previous page to reteach you how to recruit your chest.

71

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks[/quote]

Honestly 50grams of whole protein a sitting isn’t all that much food. It’s only about 5.6 oz of chicken breast. Just eat that 6 times a day (which, if you’re up at least 12 hours, is only eating every 2 hours; if you’re up longer the time span between meals gets longer as well) and you’ve got your 300grams right there. Add a few 40gram shakes and you’ve got your 400 grams of protein.

On workout days it should be even easier, since hopefully you’re already getting in a fair bit of protein around your workout. You could have 40 grams before and 40 grams after, all 80 grams after, 15 grams before, 15 grams during, and 50 grams after. Really however you wanted to split it up. Then just have you before bed shake and you’re good.[/quote]

Well I threw in a few more shakes, mainly the single scoop shakes in between meals and the afternoon snack between lunch and dinner was 9oz chicken breast. Hit 455grams. Change of mindset and schedule will take some getting used to but should work.

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

No, that’s only in the 3 way split. The only widowmaker in the 2 way is the quad widow. If your chest is lagging then:

  1. Make sure that you are using the 3 best chest builders for you in your rotation

  2. Use all pressing exercises (dips, CGBP, RGBP, floor press, etc…) for your triceps exercises

  3. Make sure your set-up is correct on chest exercises (scapulae retracted, try focusing on the bottom 2/3-3/4 of the lift, maybe focus more on DB’s than BB, etc…)

You could also try the “pec deck push press” cure that I posted on the previous page to reteach you how to recruit your chest.[/quote]

Just so I am clear, the difference between the 2 way and the 3 way is a M,W,F -vs- M,T,T,F right? I am doing the M,W,F off SS.

72

[quote]Mateus wrote:

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks[/quote]

Honestly 50grams of whole protein a sitting isn’t all that much food. It’s only about 5.6 oz of chicken breast. Just eat that 6 times a day (which, if you’re up at least 12 hours, is only eating every 2 hours; if you’re up longer the time span between meals gets longer as well) and you’ve got your 300grams right there. Add a few 40gram shakes and you’ve got your 400 grams of protein.

On workout days it should be even easier, since hopefully you’re already getting in a fair bit of protein around your workout. You could have 40 grams before and 40 grams after, all 80 grams after, 15 grams before, 15 grams during, and 50 grams after. Really however you wanted to split it up. Then just have you before bed shake and you’re good.[/quote]

Well I threw in a few more shakes, mainly the single scoop shakes in between meals and the afternoon snack between lunch and dinner was 9oz chicken breast. Hit 455grams. Change of mindset and schedule will take some getting used to but should work.

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

No, that’s only in the 3 way split. The only widowmaker in the 2 way is the quad widow. If your chest is lagging then:

  1. Make sure that you are using the 3 best chest builders for you in your rotation

  2. Use all pressing exercises (dips, CGBP, RGBP, floor press, etc…) for your triceps exercises

  3. Make sure your set-up is correct on chest exercises (scapulae retracted, try focusing on the bottom 2/3-3/4 of the lift, maybe focus more on DB’s than BB, etc…)

You could also try the “pec deck push press” cure that I posted on the previous page to reteach you how to recruit your chest.[/quote]

Just so I am clear, the difference between the 2 way and the 3 way is a M,W,F -vs- M,T,T,F right? I am doing the M,W,F off SS.
[/quote]

Yes, the 2 way split is done 3 non consecutive days a week (like M,W,F, or T,T,Sa) and is set up so that the body is split into 2 workouts.

The 3 way is done 4 days a week, and the body is split into 3 workouts.

This thread is pretty much about the 2 way split.

73

[quote]Mateus wrote:

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks[/quote]

Honestly 50grams of whole protein a sitting isn’t all that much food. It’s only about 5.6 oz of chicken breast. Just eat that 6 times a day (which, if you’re up at least 12 hours, is only eating every 2 hours; if you’re up longer the time span between meals gets longer as well) and you’ve got your 300grams right there. Add a few 40gram shakes and you’ve got your 400 grams of protein.

On workout days it should be even easier, since hopefully you’re already getting in a fair bit of protein around your workout. You could have 40 grams before and 40 grams after, all 80 grams after, 15 grams before, 15 grams during, and 50 grams after. Really however you wanted to split it up. Then just have you before bed shake and you’re good.[/quote]

Well I threw in a few more shakes, mainly the single scoop shakes in between meals and the afternoon snack between lunch and dinner was 9oz chicken breast. Hit 455grams. Change of mindset and schedule will take some getting used to but should work.

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

you might also want to have a 25g shake as your “drink” for your meal. to get my protein up i would go with my meal, have a shake with a scoop or two of protein with it and then drink some water or CL as well.

74

[quote]Mateus wrote:

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Sentoguy wrote:

[quote]Mateus wrote:

[quote]Scott M wrote:
Mateus one thing I didn’t see was protein powder. Add 1-2 shakes or simply take 1 scoop after each meal in water and you’ll get to 400 no problem.

25 grams a scoop 5-7x a day = 125-175 grams of extra protein that’s no more difficult than drinking a glass of water. [/quote]

The powder was implied :slight_smile: I typically have 2 shakes a day and they are around 50 grams each. Its a frame of mind thing I guess. Scale back the fats and carbs some and just have a 2nd piece of chicken or steak or whatever. The single scoop with each meal may be an idea though.

thanks[/quote]

Honestly 50grams of whole protein a sitting isn’t all that much food. It’s only about 5.6 oz of chicken breast. Just eat that 6 times a day (which, if you’re up at least 12 hours, is only eating every 2 hours; if you’re up longer the time span between meals gets longer as well) and you’ve got your 300grams right there. Add a few 40gram shakes and you’ve got your 400 grams of protein.

On workout days it should be even easier, since hopefully you’re already getting in a fair bit of protein around your workout. You could have 40 grams before and 40 grams after, all 80 grams after, 15 grams before, 15 grams during, and 50 grams after. Really however you wanted to split it up. Then just have you before bed shake and you’re good.[/quote]

Well I threw in a few more shakes, mainly the single scoop shakes in between meals and the afternoon snack between lunch and dinner was 9oz chicken breast. Hit 455grams. Change of mindset and schedule will take some getting used to but should work.

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

No, that’s only in the 3 way split. The only widowmaker in the 2 way is the quad widow. If your chest is lagging then:

  1. Make sure that you are using the 3 best chest builders for you in your rotation

  2. Use all pressing exercises (dips, CGBP, RGBP, floor press, etc…) for your triceps exercises

  3. Make sure your set-up is correct on chest exercises (scapulae retracted, try focusing on the bottom 2/3-3/4 of the lift, maybe focus more on DB’s than BB, etc…)

You could also try the “pec deck push press” cure that I posted on the previous page to reteach you how to recruit your chest.[/quote]

Just so I am clear, the difference between the 2 way and the 3 way is a M,W,F -vs- M,T,T,F right? I am doing the M,W,F off SS.
[/quote]

yep. the three way also allows for widowmakers on lagging body parts because the body can recovery better because less body parts are hit per workout and also because there is decreased frequency.

75

I have come to the conclusion that floor presses suck ass! No more! They kill my shoulders, way down in the joint. Short of the DB flat presses, no more flat anything for me. All incline.

76

Watched the “final secret” and it made me chuckle. Great videos!

77

Got a question here that i’m hoping someone can help me with. During my leg sessions, I find my hamstrings too tight to squat after my hamstring exercise or sometimes my hamstrings feel like that as well after my heaving set with squat and it’s too tight for widowmaker. I tried stretching it out and giving myself enough recovery time but whenever I even attempt to squat I can feel it tightening up as I begin descending (even with just bw squat). Just 2 days ago this happened after my heavy set in squat, as I preceded into widowmaker, I felt my hamstring tightening as I begin to go down on my first rep. It felt wrong so I decided not to do it for the day. As I left the gym and went into my car, it begin cramping up painfully for a near half a minute as soon as I sat down. What could be wrong here?

Also a little unrelated but my right tricep always experience this “snapping” feeling when I do vertical presses and it leaves my forearm a tiny bit of numbing sensation during the exercise. It only occurs from time to time but it can be pretty annoying and I was wondering if anyone knows what it could be.

Thanks

78

[quote]Mateus wrote:
I have come to the conclusion that floor presses suck ass! No more! They kill my shoulders, way down in the joint. Short of the DB flat presses, no more flat anything for me. All incline.[/quote]

On those floor presses… Did you perhaps not set up right? Or lose too much of your tightness during the set?
Shoulder blades retracted? Grip too wide with flared elbows ? Etc?

Just asking because if any of those potential problems are responsible, they will likely show up during other presses eventually.

79

[quote]Mateus wrote:

On a side note, cant he widowmaker be used for any lagging body part and if so where do we plug it in. For instance, lagging chest, if I want to do a WM where do I put it?
[/quote]

Others have answered the widowmaker part, so I won’t.

Which bodypart(s) do you wish to bring up? And what does your current (full) rotation look like?

80

[quote]Cephalic_Carnage wrote:

[quote]Mateus wrote:
I have come to the conclusion that floor presses suck ass! No more! They kill my shoulders, way down in the joint. Short of the DB flat presses, no more flat anything for me. All incline.[/quote]

On those floor presses… Did you perhaps not set up right? Or lose too much of your tightness during the set?
Shoulder blades retracted? Grip too wide with flared elbows ? Etc?

Just asking because if any of those potential problems are responsible, they will likely show up during other presses eventually.

[/quote]

CC - I think I set up right. Used the power rack. I set up similar to the way I did when I used to flat bench (been about 9 months). Shoulder blades pulled back and pressed against the floor, back slightly arched, and knees up. Grip was pinky on the rings and elbows about 45 degrees-ish. When my elbows hit the floor should my arms be at a 90 degree angle or should they be slightly less? Didn’t feel very good. Lots of pressure and stress during the movement. Incline hardly ever hurts. Screwed shoulder up a few years ago by getting to heavy to quick on a flat bench session. Been doing incline stuff since.