Rest pause and DC is about the best type of program you could find. Reading this thread again, same thing…OVERTHINKING. Dante lays down the rules, and hard, but he also says if it works, then fucking do it. If anyone watches House on Fox, you’ll know what I mean.
Bottom line, stick to the DC template, which leaves a LOT of room for variation with exercises, rep ranges depending on BB or DB’s, etc, and don’t be a dumbass with your rotations. 3 workouts upper and lower, nothing stupidly overlapping (smith machine high incline for chest and then smith military for shoulders), wait as long as needed in between bodyparts, do the stretches (and don’t be a bitch about them…if your stretch isn’t harder than the RP set, you’re being a bitch), eat the fucking food, follow the rep ranges, and BEAT THE FUCKING BOOK!
No bullshit folks, with one RP set, that book will make or break you. Beat it and grow, every time, or lean out, depending on your goal. Lose and get fat and stale. Beat that books ass like it just stole your kid.
Also, realize what needs to be RP’ed. Deads, of any sort, quads mostly, calves ever if you’re doing them DC style (and it pays off…big time!), don’t. Do it the way it is layed out. Like Dante has said…THINK! Back thickness usually isn’t rest paused…Deads, bent rows, etc, I agree and understand…a Cybex seated row…rest pause, same rep range (11-20) is feasible. 11- 15 to 11-20 is the usual range. If I hit 11 on a chest exercise, I’m stuck. If I hit 15, I’ll move up to 20 next workout, then go up in weight, which is back to 15rp usually. Work w/ your body and DO WHAT NEEDS TO BE DONE! Seriously, don’t be stupid and you’ll jump so fast it’s unreal.
I love Westside workouts, but, muscle aside, STRENGTH wise (Which is what those are geared for) I don’t improve w/o doing 8rm work, as opposed to 1-5rm. That’s just me though. I particularly burn out FAST on heavy, heavy work. If I go a lil higher in reps my 1rm still shoots way up, still faster, etc, but I don’t burn as quick. If you want to be a STRONG bodybuilder, follow this program, get to know your best rep range, and get the protein/calories in. Again, this may not be you. You may respond well to a 3 or 4 RM dead… I don’t. I do respond very well to an 8rm dead…Figure out where your best rep range lies and kick it’s ass!
Bottom line…eat a LOT of protein, eat a lot of everything else, get very fucking strong, don’t get hurt…REPEAT!
Kubo
PS- I need a new pic…I was 150 or a lil lighter in that…185 now, less lean (still have a 4-pack), but a LOT fucking stronger