I’m sorry if this has been asked before, but going through some of the threads I haven’t seen anything on the topic, but would incorporating CT’s Neural Charge training be a useful addition to help combat some of the CNS fatigue associated with training to failure often.
I wouldn’t attempt to add anything to the DC system. Usually program wise… when you take two pretty good ideas in their own right and try to combine them you get something not as good as either of them separately.
What you have been doing is working for you so I’d keep it up at least till your contest is over.
Had my second chest/shoulder/tri session yesterday…absolutely love the whole aspect of DC training. It’s been nearly 4 years since my first blast and I find myself coming back to it over and over with each blast bringing in more mass and strength. Front smith squat tomorrow…ready to rock some widowmaker!
One thing I did when I tried out rest pause training, was including unilateral lower body movements.
I found it to be a great way to keep training fun; warm-up, kick the shit out of yourself, stretch, and gtfo!!
[quote]MattyG35 wrote:
One thing I did when I tried out rest pause training, was including unilateral lower body movements.
I found it to be a great way to keep training fun; warm-up, kick the shit out of yourself, stretch, and gtfo!! [/quote]
Are you talking about exercises like lunges, or split leg squats? DC training does not recommend those because the legs are usually finished off with a 20 rep, brutal, all out, intense widow maker set. A single leg exercise is NOT conducive to that type of effort because you will have to repeat the performance on the second leg, which will no doubt be fatigued at the start of the set.
Stick to squats, leg presses, and hack squats for your main quad exercises would be my advice.
[quote]Lonnie123 wrote:
[quote]MattyG35 wrote:
One thing I did when I tried out rest pause training, was including unilateral lower body movements.
I found it to be a great way to keep training fun; warm-up, kick the shit out of yourself, stretch, and gtfo!! [/quote]
Are you talking about exercises like lunges, or split leg squats? DC training does not recommend those because the legs are usually finished off with a 20 rep, brutal, all out, intense widow maker set. A single leg exercise is NOT conducive to that type of effort because you will have to repeat the performance on the second leg, which will no doubt be fatigued at the start of the set.
Stick to squats, leg presses, and hack squats for your main quad exercises would be my advice.[/quote]
Unless hamstring/glutes are a problem area. Then it’s okay to include split squats/heavy lunges as a quad exercise in the rotation if one is doing the basic split instead of the advanced split. DC recommends working weak areas with exercises that overlap each other, for example, if biceps was a weak area, reverse grip pulldowns and close grip chins would find their way into back exercises… or in this case, weak glutes and hams, then lunges would be an option instead of squats and machine leg work.
[quote]Lonnie123 wrote:
[quote]MattyG35 wrote:
One thing I did when I tried out rest pause training, was including unilateral lower body movements.
I found it to be a great way to keep training fun; warm-up, kick the shit out of yourself, stretch, and gtfo!! [/quote]
Are you talking about exercises like lunges, or split leg squats? DC training does not recommend those because the legs are usually finished off with a 20 rep, brutal, all out, intense widow maker set. A single leg exercise is NOT conducive to that type of effort because you will have to repeat the performance on the second leg, which will no doubt be fatigued at the start of the set.
Stick to squats, leg presses, and hack squats for your main quad exercises would be my advice.[/quote]
I think walking lunges could potentially be used as a widowmaker, but I agree that the exercises you listed would be better options.
[quote]Lonnie123 wrote:
[quote]MattyG35 wrote:
One thing I did when I tried out rest pause training, was including unilateral lower body movements.
I found it to be a great way to keep training fun; warm-up, kick the shit out of yourself, stretch, and gtfo!! [/quote]
Are you talking about exercises like lunges, or split leg squats? DC training does not recommend those because the legs are usually finished off with a 20 rep, brutal, all out, intense widow maker set. A single leg exercise is NOT conducive to that type of effort because you will have to repeat the performance on the second leg, which will no doubt be fatigued at the start of the set.
Stick to squats, leg presses, and hack squats for your main quad exercises would be my advice.[/quote]
I don’t think there is a set list of exercises for DC. Just some are better than others mainly due to progression. If you feel like an exercise is effective then you should do it is what I got from the website, I dont train dc though
I think what matty was talking about is using rest pause in his training and not the actual DC training, so I don’t think he was doing any widowmakers or double rest pause…unless I misunderstood. Anyway I can’t imagine doing widowmaker on something like split squats lol!
I’ve done both. Rest pause unilateral lower body exercise while following the DC template, and while not following the DC template.
I had knee surgery years ago, and during bilateral lower body exercises, one side is either working harder, or my strong leg simply grows more/easier. One of my hamstrings also has a different look and feel(movement/coordination-wise) because of the surgery.
I never tried lunges or single leg deadlifts as a widowmaker, but I have with squats and RDLs(w/ and w/o straps). I don’t think the load would be adequate for unilateral exercises, but doing them for high reps definately gives a wicked pump and IME has been beneficial from a strength, LBM, and health standpoint.
I have had to do unilateral WMs in the past, not ideal - obviously rest between sides to keep the intensity up.
I don’t like unilateral lower body stuff at all for DC. Or upper, except for alt. curls and alt. hammers/pinwheels…
Unilateral exercises mostly just don’t fit with the basic ideas of the system imo, unless you’re already older/injured and have no choice or some such.
any idea where to get a good template for DC guys?
What do you mean?
A full blast with exercises in it?
The template for the 2-way and advanced version are on the official forum… But… Read my post in that thread you made.
[quote]dre1986 wrote:
any idea where to get a good template for DC guys? [/quote]
How about
[quote]plateau wrote:
[quote]dre1986 wrote:
any idea where to get a good template for DC guys? [/quote]
How about
is that an attempt at humour?
[quote]Cephalic_Carnage wrote:
What do you mean?
A full blast with exercises in it?
The template for the 2-way and advanced version are on the official forum… But… Read my post in that thread you made.
[/quote]
cool, i’ll have a look.
[quote]dre1986 wrote:
[quote]plateau wrote:
[quote]dre1986 wrote:
any idea where to get a good template for DC guys? [/quote]
How about
is that an attempt at humour? [/quote]
Nope, why would you think that? It’s by ScottM it has the basics in it.
[quote]plateau wrote:
[quote]dre1986 wrote:
[quote]plateau wrote:
[quote]dre1986 wrote:
any idea where to get a good template for DC guys? [/quote]
How about
is that an attempt at humour? [/quote]
Nope, why would you think that? It’s by ScottM it has the basics in it.[/quote]
Cause your link brings u back to this very page. lol
If you tried to link the piece that Nate Green did it’s a good primer but… not my exact words. Just google “Dante’s Inferno” and the word Doggcrapp and you’ll find a solid interview with Dante done by Ron Harris.