DC is a bodybuilding program. Can we please move it back out of the T-Nation purgatory that is BSL?
Iām in.
Canāt say Iām doing official DC but its definitely inspired a split (ABA-BAB), and a methodology (Exercise rotations, RP sets, Rep records,etc) that Iāve really enjoyed last few weeks. Its not far off from what I used to do with ramping sets to one balls to the wall set, but now with much more recovery days and higher BP frequency. I feel like lack of recovery and strength progression has me plateaued, so at a minimum hoping to get stronger.
This is how I butchered the program for my needs:
-swapped in a second forearms movement to replace calves (donāt give a shit about calves, but forearms need more work)
-swapped in abs instead of hams. The quad movements I do stimulate my hams and quads very well anyway. Not looking for leg hypertrophy too much anyway. Need to thicken my abs.
-No stretches. (Dotn even know where to begin)
-No carb cutoffs (CICO+IIFYM FTW)
-No fasted cardio (No time)
All this is to say, donāt be afraid to tailor the program once you stick to the core principles. But of course, donāt call it DC.
Couldnt find a more recent thread so thought i would post here. I started DC today and was wondering how many DC practitioners were sticking to the 5-8 sec negative on exercises. I thought my lifts were decent but had to reduce them quite a bit to account for the slow negatives. Thanks.
Never mind. Finally found a thread in Bodybuilding by Bill Roberts from 2009 where it was cleared up. Dante chimed in and clarified its 10-15 breathes between rest pause (which is 20-30 secs generally) and just do a controlled negative, no real second count. Ill shoot for 3-4 secs. Should increase my weights appropriately.
[quote]stoicwarrior wrote:
Never mind. Finally found a thread in Bodybuilding by Bill Roberts from 2009 where it was cleared up. Dante chimed in and clarified its 10-15 breathes between rest pause (which is 20-30 secs generally) and just do a controlled negative, no real second count. Ill shoot for 3-4 secs. Should increase my weights appropriately. [/quote]
Would you mind linking thread?
Sorry craze9. Just saw this. I dont know how to post a link but the thread was started by Bill Roberts on 03/02/2009 and was titled DC:Actual speed of negatives, rest pause times?
Got it, thanks.