Have been doing some reading and am i right in saying DC training should be as follows
- 2-5 warm up sets for each exercise
- 1 working set which is controlled but explosive positive and a true 6-8 second negative phases. Most exercises are done by using a MAIN REST PAUSE SET for e.g 200lbs for 8reps..10 deep breaths 200lbs 4-6reps..200lbs 1-2reps total failure on each set, set should be finished on the negative.
- some exercises don't use the main rest pause set e.g deadlifts
- extreme stretching after EVERY EXERCISE
- static hold straight after working set (hold for 20 seconds 4 inchs in motion)
workout plan
A, B, A
B, A, B
Week 1
Monday (A)
Chest 10-15 RP Smith incline bench
Shoulder 10-15 RP military press
Triceps 15-20 RP close grip bench
Back width 15-20 RP close grip lat pulldown
Back thickness 8-20 SS Deadlift
Wednesday (B)
Biceps 10-15 RP ez bar curls
Forearms 15 RP pinwheel curls
calves seated calf raises (2 second positive 15 second negative 12 reps)
Hamstrings 15-20 SS stiff legged deads
quads 20 SS squats
Friday (A)
Chest 10-15 RP chest press machine
Shoulder 10-15 RP DB shoulder press
Triceps 15-20 RP skullcrushers
Back width 15-20 RP wide grip pullups
Back thickness 8-20 SS bentover rows
week 2
monday (B)
Biceps 10-15 RP preacher curls
Forearms 15 RP reverse cable curls
calves standing calf raises (2 second positive 15 second negative 12 reps)
Hamstrings 15-20 SS leg curls
quads 20 SS leg press
wednesday (A)
Chest 10-15 RP DB flat
Shoulder 10-15 RP shoulder press machine
Triceps 15-20 RP reverse grip bench
Back width 15-20 RP chin ups
Back thickness 8-20 SS t-bar row
Friday (B)
Biceps 10-15 RP incline DB curl
Forearms 15 RP static hold
calves with leg press (2 second positive 15 second negative 12 reps)
Hamstrings 15-20 SS sumo leg press (heels only)
quads 20 SS leg ext
Then Repeat, any exercises i don't improve on each weak change!
Stretching
CHEST: Flat bench 90lb dumbbells chest high--lungs full of air-- I drop down into the deepest flye I can for the first 10 seconds or so with my lungs full of air and chest out---then staying there I arch my back slightly and try to press my sternum upward --this is absolutely excruciating--the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don't think they are going any lower--LOL)---the last 15 seconds I'm pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be.
TRICEPS: Seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head I like one arm at a time in the bottom position of a dumbell triceps extension----going to the extreme stretch and then slightly pushing on the dumbell with the back of my head.
SHOULDERS: This one is tough to describe--put a barbell in the squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.
BICEPS: Olympic bar in a power rack or squat rack about neck high---face away from it and reach back and put both hands over the bar gripping it----now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If its too easy I put the bar up to the next rung.
BACK: Honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it.
HAMSTRINGS: Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds
A couple of questions i have on the extreme stretching
- for back do you hang with straight arms, or a slight bend?
- i haven't got a stretch for QUADS
