[quote]Cephalic_Carnage wrote:
Okay, the quote function just doesn’t want to work today. Let me edit that again…
…
Yes, that’s better.
[/quote]
i’ll quote this instead of your other post otherwise we’ll end up with one post taking a whole page.
Thanks for the response. I’ve got a pretty good idea of where i want to be and how long it should take me to get there. I’m sure this will change as time goes on but for the moment i’d like to get to 80kg at about 8-9% bf. Lifts i’d like to get to to 100 for 3 bench. 140 squat for 3. 190 DL for 1. OP 90 for 1. (All in kg’s)
After having researched a bit more over the weekend i’m going to give 5/3/1 a go, but Dave Tate’s periodization version. I like the idea of doing a stength program with hypertrophy aspects to it and from everything i’ve read you cant go wrong with 5/3/1.
DC certainly looks intriguing but i’ll take your advice and save that for another day!
thanks for the help, i might start a log and keep you posted…
[quote]actionboy wrote:
ive tried DC twice and have finally come to the conclusion that im not ready for it. on paper it seems all fine and good but when you actually try it, you learn a lot about what you can and cant do. that being said, the principles behind DC are amazing and i incorporate them into other things. my training uses rest-pause, morning cardio, extreme stretches, and carb cut offs at 6. i also uses a lot of the DC exercises and the DC calf protocol. [/quote]
see this is what i might do…i found the whole protocol a bit overwhelming and i’m gonna take the advice of Cephalic and not do it. However i can see myself encorporating a few of the principles into my routine without a doubt. Definately the rest pauses and maybe the 20 rep squats too. The stretching idea seems to make sense to me too although i’m not convinced by the whole hyperplasia argument. thanks for your thoughts.
I personally do not like that style of training because I like to be in the gym more days in a week but it does work very well if your doing everything right. I got a close friend of mine who does it religiously and this guy never parties or gets drunk his nutrition never is off and he does very well on it
For the record, you should do the 20-rep Widowmakers, but make sure you do them heavy enough / the right way. Every one of your reps past 8-10-12 or so should feel like death is pressing down on your lungs and your legs are about to burst apart at the seams.
we tend to get hung up on titles of programs. This is something I’ve noticed recently. Dc training, Hp training, HIT training and numerous others. This can definately confuse people. All these programs have certain rules and if you don’t abide by them 100%, you are no longer following their program. So, I no longer follow any one program. I follow my own training program.
There are things and once they are known and understood, the need for following any of these training programs will be no longer needed.
To Improve size, you must be progressive in your lifting. While size and strength do not happen at the same time. they are correlated to some degree. for me, i notice, i will gain strength, then shortly after, size will follow. another important aspect is to use variety. if you do the same exerices all the time, your body will adapt quickly and you will stop making progress.
Personally, i feel the absolute best way to train for size/strength is to train with low volume but with a high frequency of bodypart training. If you enjoy simply lifting with alot of volume and being in the gym for 2 hours, then great. But that bad thing about that is the longer your in the gym, the longer its going to take for your body to recover. by keeping your workouts short, you can recover faster and hit that same bodypart alot sooner.
x200000 on doing widowmakers. its a horrifying experience but it makes you mentally tough and physically bad ass. also, you might not buy the whole hyperplasia (is that the word even?) argument but you’ll feel 100 times better. my shoulders have never felt better since i started doing the extreme stretches. i feel like it also makes a huge difference for lat width and will for sure make your quads like different.
[quote]actionboy wrote:
hyperplasia (is that the word even?) [/quote]
Yes it’s a real word.
Dante has openly said he just doesn’t know by what mechanism exactly the stretches work. He did a lot of research into how hyperplasia might be possible after seeing the bird wing studies among other things but there’s really no way to prove what’s going on. The birds in the often quoted study were stretched for hours and hours and then well… killed and biopsied. Any volunteers? lol
[quote]actionboy wrote:
hyperplasia (is that the word even?) [/quote]
Yes it’s a real word.
Dante has openly said he just doesn’t know by what mechanism exactly the stretches work. He did a lot of research into how hyperplasia might be possible after seeing the bird wing studies among other things but there’s really no way to prove what’s going on. The birds in the often quoted study were stretched for hours and hours and then well… killed and biopsied. Any volunteers? lol[/quote]
ya, i knew it was a real word. i just couldnt remember if that was the word dante used. either way, extreme stretches couldnt hurt…well…ya know what i mean.
[quote]myself1992 wrote:
So, when would one be ready to do DC training? Is it more about size, numbers, progress?[/quote]
There’s no magical point to know “when.” I believe Dante (or someone close) originally said it could be used for people who have gained a significant amount of muscle throughout their career but have been finding difficulty gaining more.
That’s obviously not a universal recommendation, but if you can press 405 I’d imagine you’d be “advanced” enough for DC, as far as arbitrary baselines go.
People always talk about how you have to be so advanced to do DC, but if you read some of Dante’s old posts (from the original cycle for pennies thread) he talks about the some of the people he trained and they definately weren’t advanced. I remember one example he gave is he trained a mexican guy that when he came to him he was a skinny-fat 185 and he got him up to 225+ and leaner than when he started.
No doubt DC is a demanding program and you have to have some weight lifting experience before trying it, but I don’t know why people say you have be advanced to do it (and by advanced I mean someone benching 400+, squatting 500+, deadlifting 600+, and a lean 220+ lber at average height).
"To Improve size, you must be progressive in your lifting. While size and strength do not happen at the same time. they are correlated to some degree. for me, i notice, i will gain strength, then shortly after, size will follow. another important aspect is to use variety. if you do the same exerices all the time, your body will adapt quickly and you will stop making progress.
Personally, i feel the absolute best way to train for size/strength is to train with low volume but with a high frequency of bodypart training"
[quote]punkguitarist wrote:
People always talk about how you have to be so advanced to do DC, but if you read some of Dante’s old posts (from the original cycle for pennies thread) he talks about the some of the people he trained and they definately weren’t advanced. I remember one example he gave is he trained a mexican guy that when he came to him he was a skinny-fat 185 and he got him up to 225+ and leaner than when he started.
No doubt DC is a demanding program and you have to have some weight lifting experience before trying it, but I don’t know why people say you have be advanced to do it (and by advanced I mean someone benching 400+, squatting 500+, deadlifting 600+, and a lean 220+ lber at average height). [/quote]
a novice trainee guided by dante every step of the way will fair WAY better than a novice trainee reading posts of a message board. big difference. i think dante recommends AT LEAST two years of serious training before trying DC. so in reality, thats probably 3-4 years of training (1 getting to know the gym and making the big mistakes and 2 of excelling).
actionboy that was my mistake with hyperplasia, I misread your post originally and then forgot to edit.
Your post about Dante guiding those guys is right on the money. BIG TIME difference between someone he sees 3+ times a week in the gym and the 17 year old guy reading Flex across the country thinking he’s got the diet and eating down. By adding the caveat that you need to know your way around training you are at least hoping to ensure a guy can successfully train himself.