4 Days A Week

positive · 08-16-2006, 07:42 PM

Have any of you done the MON-Tues-Thurs-Fri schedule?
I recover very fast and was think of trying it.

grammo13 · 08-16-2006, 08:27 PM

Stick with the 3 day iin my opinion...when I used to train DC style I swore to Dante I recovered fast...but he told me I thought i did but fast recovery is someone on the lines of dave henry. Give the 3 a day a try for a while, you will make great gains.

positive · 08-16-2006, 09:17 PM

Quote:

Originally Posted by grammo13

Stick with the 3 day iin my opinion...when I used to train DC style I swore to Dante I recovered fast...but he told me I thought i did but fast recovery is someone on the lines of dave henry. Give the 3 a day a try for a while, you will make great gains.

I have been on the 3 day for 4 months now. I was just going to give the 4 day a try. I will stick with the 3 day. Thanks for your response.

grammo13 · 08-16-2006, 09:19 PM

If you have been doing the three day for a while and you think you can increase it, go for it...

BUT if you arent progressing as much I would go back to three days....if you are still progressing the same then stick with it

marlon · 08-16-2006, 11:17 PM

Quote:

Originally Posted by positive

I have been on the 3 day for 4 months now. I was just going to give the 4 day a try. I will stick with the 3 day. Thanks for your response.

Quote from dante:

Quote:

My goals when i train someone are quite simple--Im trying to make them the strongest bodybuilder for reps that their unique genetics allow. If Bobby's largest quad/thigh size would of came from him crushing 417LB squats for 20 reps on the widowmaker but Bobby never pushes himself past 255 for 20 in his whole bodybuilding career, ol Bobby will never know, and will never see his top end quad/leg development. So remember that--if you can make yourself the absolute strongest MF'ing bodybuilder for reps at the very peak of your ability, you will end up with the size you have craved to have (and what your genetics will allow). Please dont get confused with the "well i know so and so powerlifter and he isnt that big"...thats absolute strength, im talking progressive mounting strength gains here over time. What diet is limiting that powerlifters muscular development? Is he trying to stay in a weight class? Maybe he has lousy genetics? Maybe he doesnt have lousy genetics but eating like a 198lb person trying to keep in a 198lb weight class isnt going to result in a 240lb large muscled individual any time soon. Im stating the above because I want to describe to you guys how i do things with my trainees.
My goal is to make them so strong that I force them to someday go over to the 3 way split. I start everyone out with the 2 way split and that for the majority is the absolute fastest way I know to get people muscularly large because of the frequency of it. It creates a large muscular base and bodyparts usually grow very very rapidly. Some people never have to leave the 2 way split--they keep developing evenly and it just works for them perfectly. Some people want to leave the 2 way split before they should leave it. But what I try to do with my longtime trainees is get them so ungodly strong that they are eventually forced to do the 3 way split. The downside of that is less frequency and when looked at on a yearly basis, most likely will result in slightly slower muscle gains than the 2 way split. The upside is shorter workouts and the ability for me to try my best to bring up any weak bodyparts of theirs that they might have at that point. But when someone is forced over to the 3 way split (usually because they are doing so many warmup sets to get to their working weights/or recovery reasons or hell its just time to do it/etc) they usually at that point have built up to a very large muscular individual and their development is pretty symmetrical. Ill give you guys an example here. Dave Henry is a very very strong bodybuilder. I started Dave on the 2 way split for a long time. I took a look at Dave at a point that I felt he should switch over to the 3 way split and took notice of the bodyparts I felt needed to come up. I switched him over to

biceps forearms backwidth backthickness

chest shoulders triceps

calves hams quads

done monday tuesday thursday and friday (friday is a repeat of mondays bodyparts)

Daves biceps forearms and back are stellar--nothing needed to change there on that first day.

His shoulders and triceps are monstrous but I felt he could use some more thickness (every single bodybuilder can) in the upper chest area and so we did our main rest pause movement and did kind of a unique straight setted movement for a second chest exercise semi-widowmakered style (Inhuman knows about all this stuff also)

Day three--we did the regular way and then I added some special things with Daves hams and quads (without getting too detailed, alot of stretching stuff and we restpaused the abductor machine for 20-30rp every single leg workout)--Take a look at Daves thighs some years back and take a look at recent pics and youll see the big difference in Daves upper inner leg girth.

This what im describing above is what I do with top end guys and when i say top end I dont mean anyone who is in the 150 to 225lbs range (unless your 5'3" 225 lol)----Im going to repeat this and put it in bold YOU WILL GAIN THE ABSOLUTE QUICKEST DOING THE 2 WAY SPLIT and you should only come over to the 3 way split in special circumstances. At that point that you come over to the 3 way split your most likely a pretty damn big boy already and IH or I can take a look at things and go to work on what you and we feel are your weak bodyparts. Thats kind of another thing about this and why it cant be cookie cuttered for everyone. What Inhuman might do with one guy after looking at his pics might be different than what he might do with the next and Im the same way. In a perfect world if you could have your choice with this, its to stay on the 2 way split and evenly develop and become a monstrosity. Trust me on that. I have 180lb guys who feel they are missing something by not being on the 3 way split like the Inhumans and Dave Henry's of the world and the fact of the matter is your most likely going to gain at a slower pace doing it that way. Another huge huge problem in all of this is that alot of guys percieve themselves as having weak bodyparts and actually dont. Almost every guy percieves his arms as a weak bodypart when in actuality alot of these guys are exactly even symmetrically with what their bodyweight and development are at that time ...... whats really the problem is he thinks about his arms so much and so badly wants big arms that he reasons they should be 21 inches at 185lbs bodyweight.... IT AINT GOING TO HAPPEN! So I just kind of wanted to show you guys what my mindset on this is. To get someone just so freakishly strong and big that your at a point that you have no choice but to do the 3 way split (and then at that time IH or I figure out how to bring up any weak areas that the 2 way split didnt get accomplished). I will very rarely take a smaller bodybuilder over to the 3 way split but its usually because my intuition tells me that he might progress better if we do things that way.
__________________

wildman1717 · 08-17-2006, 01:07 AM

Dude stick with three days, I think you could possibly get into overtraining.

modano9 · 08-27-2006, 03:22 AM

Quote:

Originally Posted by positive

I have been on the 3 day for 4 months now. I was just going to give the 4 day a try. I will stick with the 3 day. Thanks for your response.

.
Be careful positive, sometimes less is more bro.

**A.FreeRadical** · 08-27-2006, 03:43 AM

Quote:

Originally Posted by positive

Have any of you done the MON-Tues-Thurs-Fri schedule?
I recover very fast and was think of trying it.

I have done a UpperBody/LowerBody/UpperBody/LowerBody split. I then went to a 6 day per week, one muscle group per day routine. I am going back to the 4 day split. It seems to be much more anabolic.

*

Outside Backer · 10-31-2006, 11:13 AM

ive been doing mon tue thur fri for 1.5 yrs now i love it. due to my work schedule i have to do this, plus its just wnough workout without losing lal my intensity i tried doing chest then back in the same day i loose some fizz after ahile

ken77 · 10-31-2006, 11:50 AM

I've been doing DC style training for about a year now, it just really works for me. I've tried 4 days a week and I prefer three. It seems like I need that every other day off for recovery.

**DJSTARER** · 10-31-2006, 03:26 PM

i trains on a strict WSB, and my four day split is always right on the boarder of overtraining. I thought i could handle it, but as far as i'm concerned, DCing has even more volume...

stick with 3

blast_ · 10-31-2006, 04:47 PM

I would stick with the MWF split also. The MTTHF Split is really only for very advanced bbers to bring up their weaknesses under Dante's supervision.

**bigDman** · 10-31-2006, 04:50 PM

Quote:

Originally Posted by positive

Have any of you done the MON-Tues-Thurs-Fri schedule?
I recover very fast and was think of trying it.

upper lowerbody splits work good for working out 4 times a week

kethnaab · 10-31-2006, 07:12 PM

i'm going to go against the grain here a bit.

There are a variety of ways to increase muscle mass and strength. Progressive overload (i.e. add weight to the bar and/or add reps) is one way. Another is to increase workload (by increasing volume and/or frequency).

If you've been doing 3/week for awhile, bump it up to 4/week. Worst that happens is that you "overtrain", which would require a deload, which ends up producing a stronger/bigger dude in the end anyway.

Don't be afraid of overtraining. Embrace it and use it to your advantage. An overtrained athlete is merely an incredibly fit athlete who has pushed the envelope too far.

Take a week or two, scale back on volume/intensity/workload, and take advantage of the increased recovery you have from being in such good shape.

blast_ · 10-31-2006, 09:09 PM

Quote:

Originally Posted by kethnaab

i'm going to go against the grain here a bit.

There are a variety of ways to increase muscle mass and strength. Progressive overload (i.e. add weight to the bar and/or add reps) is one way. Another is to increase workload (by increasing volume and/or frequency).

If you've been doing 3/week for awhile, bump it up to 4/week. Worst that happens is that you "overtrain", which would require a deload, which ends up producing a stronger/bigger dude in the end anyway.

Don't be afraid of overtraining. Embrace it and use it to your advantage. An overtrained athlete is merely an incredibly fit athlete who has pushed the envelope too far.

Take a week or two, scale back on volume/intensity/workload, and take advantage of the increased recovery you have from being in such good shape.

The main point of DC training is progressive heavy weights and maximum recovery. Overtraining is not part of the concept.

kethnaab · 10-31-2006, 09:13 PM

Quote:

Originally Posted by blast_

The main point of DC training is progressive heavy weights and maximum recovery. Overtraining is not part of the concept.

yes, actually it is. It is the reason why there are blasting phases and cruising phases.

You induce overtraining during the blasting phase, then you cruise in order to take advantage of this and 'overreach'.

**envythahustla** · 10-31-2006, 09:17 PM

Quote:

Originally Posted by kethnaab

i'm going to go against the grain here a bit.

There are a variety of ways to increase muscle mass and strength. Progressive overload (i.e. add weight to the bar and/or add reps) is one way. Another is to increase workload (by increasing volume and/or frequency).

If you've been doing 3/week for awhile, bump it up to 4/week. Worst that happens is that you "overtrain", which would require a deload, which ends up producing a stronger/bigger dude in the end anyway.

Don't be afraid of overtraining. Embrace it and use it to your advantage. An overtrained athlete is merely an incredibly fit athlete who has pushed the envelope too far.

Take a week or two, scale back on volume/intensity/workload, and take advantage of the increased recovery you have from being in such good shape.

I don't know about you guys, but I'm not down for overtraining. I do know that DC will put you at the verge of overtraining if you don't know your body well.

kethnaab · 10-31-2006, 09:19 PM

Quote:

Originally Posted by envythahustla

I don't know about you guys, but I'm not down for overtraining. I do know that DC will put you at the verge of overtraining if you don't know your body well.

hurm...perhaps this thread will explain what I mean.

**envythahustla** · 10-31-2006, 09:23 PM

Quote:

Originally Posted by kethnaab

hurm...perhaps this thread will explain what I mean.

The funny thing is I just skimmed over that thread. In that thread emphasis should really be placed on advanced.

I'll take time to read the entire thread shortly.

kethnaab · 10-31-2006, 09:34 PM

Quote:

Originally Posted by envythahustla

The funny thing is I just skimmed over that thread. In that thread emphasis should really be placed on advanced.

I'll take time to read the entire thread shortly.

agreed thoroughly, except if you ask Dante, he'll tell you that DC is for ADVANCED guys only.

EDIT - besides, I *did* state that it is "for advanced trainees" in the title!

08-16-2006, 07:42 PM	#1
positive New Member Join Date: Jun 2006 Posts: 3 Recipes: 0 Rep Power: 0	4 Days A Week Have any of you done the MON-Tues-Thurs-Fri schedule? I recover very fast and was think of trying it.

10-31-2006, 11:13 AM	#9
Outside Backer Amateur Join Date: Oct 2006 Location: Shaw AFB, SC Posts: 62 Recipes: 0 Rep Power: 3	ive been doing mon tue thur fri for 1.5 yrs now i love it. due to my work schedule i have to do this, plus its just wnough workout without losing lal my intensity i tried doing chest then back in the same day i loose some fizz after ahile __________________ Applied Nutriceuticals Representative www.appliednutriceuticals.com Better Results Through Science

10-31-2006, 03:26 PM	#11
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	i trains on a strict WSB, and my four day split is always right on the boarder of overtraining. I thought i could handle it, but as far as i'm concerned, DCing has even more volume... stick with 3 __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

08-16-2006, 08:27 PM	#2
grammo13 Amateur Join Date: Dec 2005 Posts: 90 Recipes: 0 Rep Power: 3	Stick with the 3 day iin my opinion...when I used to train DC style I swore to Dante I recovered fast...but he told me I thought i did but fast recovery is someone on the lines of dave henry. Give the 3 a day a try for a while, you will make great gains.

08-16-2006, 09:19 PM	#4
grammo13 Amateur Join Date: Dec 2005 Posts: 90 Recipes: 0 Rep Power: 3	If you have been doing the three day for a while and you think you can increase it, go for it... BUT if you arent progressing as much I would go back to three days....if you are still progressing the same then stick with it

08-17-2006, 01:07 AM	#6
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 3	Dude stick with three days, I think you could possibly get into overtraining.

10-31-2006, 11:50 AM	#10
ken77 Amateur Join Date: Jul 2006 Posts: 31 Recipes: 0 Rep Power: 0	I've been doing DC style training for about a year now, it just really works for me. I've tried 4 days a week and I prefer three. It seems like I need that every other day off for recovery.

10-31-2006, 04:47 PM	#12
blast_ Pro Stature Join Date: Oct 2006 Posts: 233 Recipes: 0 Rep Power: 20	I would stick with the MWF split also. The MTTHF Split is really only for very advanced bbers to bring up their weaknesses under Dante's supervision.

10-31-2006, 07:12 PM	#14
kethnaab Amateur Join Date: Oct 2006 Posts: 81 Recipes: 0 Rep Power: 5	i'm going to go against the grain here a bit. There are a variety of ways to increase muscle mass and strength. Progressive overload (i.e. add weight to the bar and/or add reps) is one way. Another is to increase workload (by increasing volume and/or frequency). If you've been doing 3/week for awhile, bump it up to 4/week. Worst that happens is that you "overtrain", which would require a deload, which ends up producing a stronger/bigger dude in the end anyway. Don't be afraid of overtraining. Embrace it and use it to your advantage. An overtrained athlete is merely an incredibly fit athlete who has pushed the envelope too far. Take a week or two, scale back on volume/intensity/workload, and take advantage of the increased recovery you have from being in such good shape.