[quote]zraw wrote:
[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[/quote]
Woops I suck! Permanent zombie like state at the moment!
2 questions.
I was wondering if somebody could go into greater details than Nate Green’s article about the widowmaker. What is Dante trying to achieve physiologically with it? How come he chooses them for quads but not the other exercises in the basic template he gives out? I have seen the higher level bodybuilders do widowmakers for bodyparts other than quads on youtube. How come? In what Circumstances should I consider doing widowmakers for bodyparts other than quads?
Also, would it be wise to include activation exercises CT talks about before a set for a bodypart? I know many of you preach doing the program as the program is written, not trying to mix and match. I believe that for the most part too. But at the same time if there seems to be an obvious improvement with no foreseeable downsides I don't think it should be disregarded either. I can't see any downsides to including activation exercises, but my humble opinion is worth less than MC Hammer's bank account so if somebody could clarify that would be super.
Somehow I ended up asking more than 2 questions. Fuck it
[quote]Vnation wrote:
2 questions.
I was wondering if somebody could go into greater details than Nate Green’s article about the widowmaker. What is Dante trying to achieve physiologically with it? How come he chooses them for quads but not the other exercises in the basic template he gives out? I have seen the higher level bodybuilders do widowmakers for bodyparts other than quads on youtube. How come? In what Circumstances should I consider doing widowmakers for bodyparts other than quads?
[/quote]
It’s not some complex reason… quads respond very well to high reps.
The circumstance you should consider doing a widowmaker for other body parts is when you are one of those aforementioned high level bodybuilders, are on the 3 way split, and have done DC training for some time. If you don’t meet those criteria I wouldn’t worry about it.
[quote]
Also, would it be wise to include activation exercises CT talks about before a set for a bodypart? I know many of you preach doing the program as the program is written, not trying to mix and match. I believe that for the most part too. But at the same time if there seems to be an obvious improvement with no foreseeable downsides I don’t think it should be disregarded either. I can’t see any downsides to including activation exercises, but my humble opinion is worth less than MC Hammer’s bank account so if somebody could clarify that would be super.
Somehow I ended up asking more than 2 questions. Fuck it[/quote]
I wouldn’t bother. CT’s stuff does look good but here’s how my mind operates.
DC training absolutely without a doubt works as is, DC training+activation work…who knows. Is it going to be better/worse/no difference? Stick with what works.
Thankyou Scott
I’d definitely reccomend people practice the extreme stretches regardless if they’re doing DC or not. The only stretch I have problems feeling is the triceps stretch. I do the one where you hold the db behind your head like in the bottom position of an overhead tri extension but I can never really feel it, anybody have any tips?
In regards to why the widowmaker for the quads in the 2 way split; I’ve also read Dante say that he assumes that legs/quads are usually a weakpoint for most guys coming into DC, so the WM is in there to help bring up the quads/legs.
[quote]myself1992 wrote:
I’d definitely reccomend people practice the extreme stretches regardless if they’re doing DC or not. The only stretch I have problems feeling is the triceps stretch. I do the one where you hold the db behind your head like in the bottom position of an overhead tri extension but I can never really feel it, anybody have any tips?[/quote]
For me that one was more shoulder discomfort than triceps stretch so I moved over to the pulley station and got into the bottom position of an overhead extension using the rope attachment. You can do it any number of ways but I prefer the cable set to about chin height and stepping out a few steps and kneeling down.
Some guys have success with the bottom position of a dip or as shown in the DVD simply leaning into a smith machine like you are going to do bodyweight triceps extensions. Truthfully I like the bodyweight extension version the best but it’s usually easier to find an available pulley than a smith for me.
[quote]myself1992 wrote:
I’d definitely reccomend people practice the extreme stretches regardless if they’re doing DC or not. The only stretch I have problems feeling is the triceps stretch. I do the one where you hold the db behind your head like in the bottom position of an overhead tri extension but I can never really feel it, anybody have any tips?[/quote]
i do it with an EZ bar and a wider grip. the DB version hurts my shoulders for some reason.
[quote]actionboy wrote:
[quote]myself1992 wrote:
I’d definitely reccomend people practice the extreme stretches regardless if they’re doing DC or not. The only stretch I have problems feeling is the triceps stretch. I do the one where you hold the db behind your head like in the bottom position of an overhead tri extension but I can never really feel it, anybody have any tips?[/quote]
i do it with an EZ bar and a wider grip. the DB version hurts my shoulders for some reason.[/quote]
Same…DB hurts my shoulder, I just get into the dip position and stretch lol
[quote]Scott M wrote:
[quote]myself1992 wrote:
I’d definitely reccomend people practice the extreme stretches regardless if they’re doing DC or not. The only stretch I have problems feeling is the triceps stretch. I do the one where you hold the db behind your head like in the bottom position of an overhead tri extension but I can never really feel it, anybody have any tips?[/quote]
For me that one was more shoulder discomfort than triceps stretch so I moved over to the pulley station and got into the bottom position of an overhead extension using the rope attachment. You can do it any number of ways but I prefer the cable set to about chin height and stepping out a few steps and kneeling down. [/quote]
This also had my preference with stretching the triceps.
for some reason, I just seem to wuss out on the chest stretch. There is no way I am going to be able to use an appreciable amount of weight in the foreseeable future. Triceps stretch is problematic too, but I will look for alternatives.
[quote]jp_dubya wrote:
for some reason, I just seem to wuss out on the chest stretch. There is no way I am going to be able to use an appreciable amount of weight in the foreseeable future. Triceps stretch is problematic too, but I will look for alternatives. [/quote]
dont wuss out on the chest stretch! honestly, its great for shoulder health, posture, and i feel it even makes the chest look fuller. start light and slowly work up.
the other option is do it on a pec deck. set the arms to the reverse flye position and sit like you’re doing chest flyes and let the weight pull your arms back.
Why wuss out because of to be able to use an appreciable amount of weight in the foreseeable future? Just use the fly stretch with a weight you can handle. Build up in time and then hit a heigher weight. You have to start somewhere. =)
[quote]jp_dubya wrote:
for some reason, I just seem to wuss out on the chest stretch. There is no way I am going to be able to use an appreciable amount of weight in the foreseeable future. Triceps stretch is problematic too, but I will look for alternatives. [/quote]
Are you just afraid of using more weight (Weight isn’t that important though… You can start as light as you want, just try to make it to a minute up to a minute and 30 sec or so, then add a little weight), or do you get any kind of shoulder pain or so?
I have trouble with the chest stretch because my pecs are not tight whatsoever and my shoulder capsules don’t seem to like being stretched much from the front (I just do the standard broomstick stretch, maybe hold it in the right position to stretch the pecs/ease into that position).
The stock tricep stretch is another issue for me (shoulders again, probably bicep tendons getting impinged or something)… Again, I just do a regular stretch for those, or the dip stretch… There are more variations though…
So I guess the answer to your problem really just depends on what your exact issue is.
I will try other ways to stretch. My should just feels real unstable, and when it does, I bail out, regroup, and start again. I get total time of one minute. I am just getting old.
Do you have a history of shoulder instability?
All the stretches can and should be tweaked to each person’s needs. There is also nothing wrong with standing in between a doorway or rack and leaning forward with the hands on the posts/door frame.
Or the bottom position of a dip with a little forward lean. Whatever you feel safe and comfortable with is acceptable.
Weight wise, if memory serves me right Justin Harris was using 20-25 lb dumbbells for the chest stretch and he was at the time a national level heavyweight contender.
Scott, does that mean if I can chest stretch with 30lb DB’s I’m better than Justin Harris?
I enjoy the Incline Bench Bicep Stretch much more than that forward leaning one that was originally popular around there, feel it a lot more and it gives my forearms a little more work
[quote]Lonnie123 wrote:
Scott, does that mean if I can chest stretch with 30lb DB’s I’m better than Justin Harris?
[/quote]
FACT
[quote]Scott M wrote:
All the stretches can and should be tweaked to each person’s needs. There is also nothing wrong with standing in between a doorway or rack and leaning forward with the hands on the posts/door frame.
Or the bottom position of a dip with a little forward lean. Whatever you feel safe and comfortable with is acceptable.
Weight wise, if memory serves me right Justin Harris was using 20-25 lb dumbbells for the chest stretch and he was at the time a national level heavyweight contender. [/quote]
That’s a real eye-opener, I mostly stuck with the “half of your DB press working weight” suggestion… Even when (nearly) halving that again it did not feel right… Guess I’ll try the standard stretch again next chest session with super light weight…
One thing I have noticed is that if I don’t have at least a moderate pump (i.e. if I ended up just dropping the weight on my negatives during the main exercise towards the end of a blast or if I was training while tired) in the muscle-group being stretched, the weighted stretch (no matter which) would rarely feel right.
Thanks for posting that, Scott.
How you doin’ ?