DC Training - Q&A's, and general Info Thread.

[Rab]

Just a few questions i have about DC that may be of interest to others. Looking for a little help when the DC'ers have a minute to give a reply if possible

On the list of "approved" DC exercises Its al the big pressing/puling etc. One exercise i would hae to exclude is heavy side laterals. How would this tie in with DC?

Any links to videos showing the extreme stretching techniques. I had a look on youtube and only found a few rubbish videos

How do you do rest pause safey with say a flat db press...Ie...where do i rest the weight? on my chest? I train spit and sawdust and dont have allot of fancy equipment. only machines for chest is smith, pec deck and cables. rest is bars and db's. For shoulders, a isolever machine.

I have an injury to my right quad/knee tendon. Heavy squats are out. Leg ext may need to be my only quad exercise to let it heal properly. How can i tie this in? I will try out hack squats to see ow they feel!

Cheers chaps!

[Max]

Jason does a heavy set of seated side laterals for a straight set after heavy shoulder pressing.

Edit:


You actually drop the weight and take 15 deep breaths then go again.

[kp1512]

On the list of "approved" DC exercises Its al the big pressing/puling etc. One exercise i would hae to exclude is heavy side laterals. How would this tie in with DC?

Dante and Doug pretty much used to say there not needed. The logic was that compare a 40lb cheated shoulder lateral with a press of 150kg - what would build the shoulders more? I agree, but I also use Side Laterals as I do beleive they hit the shoulders well for me.

Any links to videos showing the extreme stretching techniques. I had a look on youtube and only found a few rubbish videos

Pic
EDIT : Max has posted the Pic...kool

How do you do rest pause safey with say a flat db press...Ie...where do i rest the weight? on my chest? I train spit and sawdust and dont have allot of fancy equipment. only machines for chest is smith, pec deck and cables. rest is bars and db's. For shoulders, a isolever machine.

Youll find it hard with DB's mate, without help. Switch to Smith Shoulder Press or Isolever, or standing cheat db presses (gota be careful on this one)

I have an injury to my right quad/knee tendon. Heavy squats are out. Leg ext may need to be my only quad exercise to let it heal properly. How can i tie this in? I will try out hack squats to see ow they feel!

Try hacks, but as you prob guessed without Squats, Leg Presses etc...you will never build as fast and big.......but equally there have been some people who have done well without...

[health4ni]

are the stretches done after the session or before/during?

cos static stretching should NOT be done before resistance training. It does reduce strength and increases the risk of getting an injury. Think about it: why would you want to reduce the tension in a muscle BEFORE lifting a heavy weight?? You wouldn't.

[Rab]

From what i have read, its a case of doing your working et to failure with rest pause....then moving onto the stretching for the same muscle.

incline press into stretching flys

[health4ni]

mmm isometric stretches using weights is different to standard static stretches. The former has defo benefits. The latter does not for pre-during workout though. Interesting. Still, I wouldn't be telling that big dude that personally lol

[SCOTT GALTON]

http://www.intensemuscle.com
Will answer most questions as they lots of posts. I think the dog pound is where you need to be http://www.intensemuscle.com/dogg-pound.html
Read the stickies and it will answer most questions.
http://WWW.JASONWOJO.COM should help as well

[Rab]

Cheers Galt

Im keen to get back to proper training with high intensity. Im going to go with DC and knock seven shades out myself...im hungry for it!

Thoughts

chest
1) Incline Smith
2) Decline BB
3) Flat db

shoulders
1) heavy side laterals
2) smith military
3) db arnie press

back thickness
1) deadlifts
2) bb rows
3) tbar rows

back width
1) wg pullups
2) simon pulldowns
3) single arn tbars / db rows (focusing on stretching the lat with a heavy weight)

triceps
1) Dips
2) CGBP
3) pushdowns

biceps
1) seated db curls
2) standing bb curls
3) single arm cable preacher

Calfs
1) donkey calf raise
2) hack machine clfs
3) seated calfs

quads
1) leg ext
2) hack squat
3) leg ext

hams
1)SLDL ( from platform, maximum ROM)
2) heavy RDL
3) lying leg curls

*************

Any opinions?

I will need to lay it al out and work out which shoud go where.

[kp1512]

looks ok mate...just make sure you read how to do calves....i tell ya youll be screaming if you do them right

[Rab]

looks ok mate...just make sure you read how to do calves....i tell ya youll be screaming if you do them right

I didnt catch that bit on the blogspot. must have been skimming!

would you advise 3 or 4 days per week KP? I have done well this year on the Yates doing 3 days...possibly my best stint of progress. Dont know how this would relate though.

Ill go with 3 days weights, 2 days light cardio unless otherwise advised.

A1 - incline smith, side laterals, bb rows, simon pulldowns
B1 - hack squats, leg curls, hack calfs, db curls, dips

A2 - flat db press, smith shoulder, Tbars, WG pullups
B2 - leg ext, RDL, donkey calfs, BB curls, Pushdowns

A3 - decline bb, Iso shoulder press, deadlift, single arm tbars
B3 - leg press, SLDL, seated calfs, Cable curls, CGBP

Needs prioritising but thats the workouts. Lookign forward to getting stuck in!

[kp1512]

that looks a good one!...just make sure you get the stretching per bodypart done and right...Id say within 2-3 weeks youll visually see the change...chest is the fastest...youll see it shape high and wide......especially if you stretch with a 20kg set of bells....andhold for 60 secs plus...

[Rab]

that looks a good one!...just make sure you get the stretching per bodypart done and right...Id say within 2-3 weeks youll visually see the change...chest is the fastest...youll see it shape high and wide......especially if you stretch with a 20kg set of bells....andhold for 60 secs plus...

I need to look more into the stretching tonight.