Back to bulking as of monday. Was planning on using the old faithful Yates program, but I'm giving the DC training a whirl. I'm confident that I wil grow well with this!

Posting up te details just now and getting my house in order

ESN Elite - Please note this is a new jounal in the open forum


The workout

DC Training, so its a few warmup sets and 1 working set per exercise with 2 rest pause mini sets after failure is reached. Aim to beat the previous every time.

Going to train Mon, Wed & Fri with light cardio on two of the non training days.

A - chest, shoulders, back thickness, back width
B Quads, Hams, calfs, biceps, triceps



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



Protein will be very high and I plan to bump the calories up pretty high aswel which i will do slowly over a week or so. I plan on making my carbs cleaner than ever and aim to get most of them from oats, sweet potatoes, fruit, veg and wholegrain rice. Bread is out, Pasta is a once per week thing and sugar in my coffee is a sweetener.

Going to go with Craig aka Allthegoodnamesaregone's breakfast.....4 whole eggs, 40g whey, banana, 40g oats

Any pointers, suggestions fire away. Got this up nice and early to get my house in order and do my homework.

Look's awesome, know this may sound silly, can u explain the A,B, A1,B1?

Good luck dude. I have done a fair bit of research on DC and even have the Jason wojo dvd. I think you will do well

Cheers chaps.

Cannuck.

A = chest, shoulders, back thickness, back width workout
B = quad, ham, calf, biceps, triceps workout.

you pick 3 exercises per above bodypart...so you end up with 6 workouts that you work your way through.

Rab

For the few weeks you can use the same exercise..in fact I would if I was you...as then you can aim to increase in that movement for 2-3 rotations......and plus it gives you a set point and expectation and a realisic overview of it working...

How long do you rotate?

Im planning on going 8-10 weeks or untill i come to a plateau.

Rab wrote:How long do you rotate?

Im planning on going 8-10 weeks or untill i come to a plateau.

I keep the movement the same till I dont go up one rep...(read 2 reps really).......

I cant go all out for more then 5-6 weeks!

[biff@vidal.com !?!?! dont think I didnt notice! ]

kp1512 wrote:

Rab wrote:How long do you rotate?

Im planning on going 8-10 weeks or untill i come to a plateau.

I keep the movement the same till I dont go up one rep...(read 2 reps really).......

I cant go all out for more then 5-6 weeks!

[biff@vidal.com !?!?! dont think I didnt notice! ]

Hehe. Hope that gave you a wee giggle.

I wont be holding back to try and last the 8 weeks or so....so I will just have to see where it takes me before i start failing to improve!

Cheers

Lads, this is in the open. Please keep polite! (Please )

Simon. I take full blame for this as I should never have been so sily to think it woudnt go this way

When you get a minute, can you just delete al the posts from Cleavers down. I want to keep this Open for the time being.

Start doing some training Rab

SCOTT GALTON wrote:Start doing some training Rab

I was. Check out my other journal and check the <Boom>

Monday 16th June

Chest, Back thickness, Back width & shoulders

Incline BB - 100k x 5/2/1

Yates Rows - 110k x 6/4/2

Simon Pulldowns - 17 Blocks x 8/4/2

Seated Side laterals - 20k x 5/3/2

Static stretching of all three bodyparts at the end.

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

I will give tonight an 8.5/10 for intensity. Not too bad for the first shot at it.

Strenght is down on the incline b press since the last time i did it heavy. The diet has obviously taken its toll. Not to worry, I wil have that sorted out very soon.

Everything went well besides the seated side lats. Too much weight and shit form. down to 17.5k or maybe even 15k for next time.

Im going to enjoy this program. Real intense shit with no hanging around....straight into a set to failure with rest pause to take it over the edge.

interesting stuff mate....do ya warm up well? thats one of the things thats soo key...and also firing off after the warm ups....I think alot of ppl do far too many warms ups and get to close to there max weights far too often..when the reason to warm up is to get the blood flowing, raise temperate and prep the muscle to fire....

Sounds like great fun - one day I'll go back to this style of training!

Excellent lifts .

You are definately the strongest female BB I have heard of

Make sure you dont lose those womanly lines as you bulk X

simon m wrote:Sounds like great fun - one day I'll go back to this style of training!

<I reckon you and Alex should give it a go for 4 weeks! nothing to lose!.>

kp1512 wrote:

simon m wrote:Sounds like great fun - one day I'll go back to this style of training!

<I reckon you and Alex should give it a go for 4 weeks! nothing to lose!.>

I agree, but Alex loves the volume stuff, but you never know!

Great work Rab!

kp1512 wrote:interesting stuff mate....do ya warm up well? thats one of the things thats soo key...and also firing off after the warm ups....I think alot of ppl do far too many warms ups and get to close to there max weights far too often..when the reason to warm up is to get the blood flowing, raise temperate and prep the muscle to fire....

Aye. Im used to HIT training so i already have a good grasp of avoiding too heavy a set during warming up. The way i see it is that the heaviest warmup should just give you a little bit of a pump and be a weight that is able to bridge the gap between an empty bar and say 2 plates.

for the incline pressing from cold i did...

bar x12
60k x8
80k x4 or 5

... Then my working set of 100k x5/2/1

I only did 1 "feel" set by the time i got to pulldowns then straigh into the workign one. By feel set i mean just doing a handful of reps with a light weight to get into the movement before going heavy.

Gym-pig wrote:Excellent lifts .

You are definately the strongest female BB I have heard of

Make sure you dont lose those womanly lines as you bulk X

Aha!

My nemesis returns!

kp1512 wrote:

simon m wrote:Sounds like great fun - one day I'll go back to this style of training!

<I reckon you and Alex should give it a go for 4 weeks! nothing to lose!.>

i don't see how this low volume can work tbh. For some people it may well work, probably the guys that claim to have invented it, but I wouldn't think it'll work as well as other ways to train.

that's just my opinion without having tried it, which of course means shit lol but I can still have an opinion

why would you say that Health?...as in what wouldnt it work? [asking as thats what I thought before tryng it]

3 sets on each body part. I can't see how that little stimulation can cause a great deal of adaptation.

don't get me wrong, I certainly know that using this will cause an effect, as it's a different training style, but with all the ways to train it just seems not enough stimulation that's all.

I've responded best so far to working body parts with 10+ sets, then leaving for 5 days to hit them again.

health4ni wrote:3 sets on each body part. I can't see how that little stimulation can cause a great deal of adaptation.

don't get me wrong, I certainly know that using this will cause an effect, as it's a different training style, but with all the ways to train it just seems not enough stimulation that's all.

I've responded best so far to working body parts with 10+ sets, then leaving for 5 days to hit them again.

I could just as easily argue that your training style isn't optimal, and what's the point in that sort of volume when you could do less and train more often? 48 hours after a workout the elevated protein synthesis in your muscles caused by the workout has ended.

The more I read the most HST just makes sense. Low(ish) volume, frequency and progressive loading.

Wardie wrote:I could just as easily argue that your training style isn't optimal, and what's the point in that sort of volume when 48 hours after a workout the elevated protein synthesis in your muscles caused by the workout has ended.

The more I read the most HST just makes sense. Low(ish) volume, frequency and progressive loading.

do you even understand what you just said?