please assist a long time lifter

gruntjc · 05-13-2006, 01:47 PM

hi all... i'm new to this forum but not to training... i've been body building for about 12 years now.. am clean but will embark upon my first cycle shortly (test enanthate).

now... I came across DC training about 12 months ago and really havent looked back since.. i'm definitely a big fan, as i've always believed that you can train hard or long.. but not both. I believe this is especially true if you are natural.

i find my recovery to be average and have never really trained more than 3 times a week. i tried the chest/back/sh, legs/arms split on a 3 day a week schedule for some time but lately have found that I have more energy for the muscle I am training if I split my body up into 4 days of training and train no more than one major muscle group and a smaller one per workout..

an example of this might be...
MON - Chest/Arms
TUES - Hammies/Calves
WED - off
Thurs - BACK
FRI -off
SAT - quads
SUN - off

I still do one rest pause set to failure however more recently I have been adding an extra exercise for each major muscle group.. still rest pause of course.

So... leg day might be squats (one RP set), followed by leg extentions (one RP set).

Question is... is this type of routine any better or worse than doing the traditional 3 day DC split where the whole body gets worked twice every 8 days?? Does it really make a difference how you split the body up as long as your weights are still going up and you're making progress? (thats a bit of a rhetorical question.. isnt it??).

As soon as I;m on the gear.. I'm not going to be as concerned about overtraining.. I know its still possible but training 4 days a week when
'on' is definitely not going to worry me as much.

Advice would be greatly appreciated.

Cheers
JOSH

dukebrown · 05-14-2006, 10:00 PM

Well you have to look at the complete difference between the 2 lifting styles. DC is high intensity low volume so you can hit everything 2X in 8 days. What you are looking at now is a typical high volume low intensity hitting everything 1x per 7 days.
I really do not see how you come to the conclusion that you have too much energy and want to limit the actual work done per week.
If you truly are hitting DC correctly you should be making gains. If you truley recover fast try the Mon, tues Thurs, fri Split. Then you hit everything 2x per wk.
If you just want to bulk up, Ya what you propose will work if you increase the number of sets to 8-12 , but if you want to reamain somewhat athletic and stength is ideal stick with the DC.

Some self reflections: Are you taking the sets to failure? What rep ranges are you hitting per RP? How much time are you breaking between muscle groups? Are the wieghts increasing each workout?

**powerman2000** · 05-16-2006, 10:20 AM

Quote:

Originally Posted by dukebrown

If you truley recover fast try the Mon, tues Thurs, fri Split. Then you hit everything 2x per wk.
If you just want to bulk up, Ya what you propose will work if you increase the number of sets to 8-12 , but if you want to reamain somewhat athletic and stength is ideal stick with the DC.

Some self reflections: Are you taking the sets to failure? What rep ranges are you hitting per RP? How much time are you breaking between muscle groups? Are the wieghts increasing each workout?

Good Advice here.

05-13-2006, 01:47 PM	#1
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	please assist a long time lifter hi all... i'm new to this forum but not to training... i've been body building for about 12 years now.. am clean but will embark upon my first cycle shortly (test enanthate). now... I came across DC training about 12 months ago and really havent looked back since.. i'm definitely a big fan, as i've always believed that you can train hard or long.. but not both. I believe this is especially true if you are natural. i find my recovery to be average and have never really trained more than 3 times a week. i tried the chest/back/sh, legs/arms split on a 3 day a week schedule for some time but lately have found that I have more energy for the muscle I am training if I split my body up into 4 days of training and train no more than one major muscle group and a smaller one per workout.. an example of this might be... MON - Chest/Arms TUES - Hammies/Calves WED - off Thurs - BACK FRI -off SAT - quads SUN - off I still do one rest pause set to failure however more recently I have been adding an extra exercise for each major muscle group.. still rest pause of course. So... leg day might be squats (one RP set), followed by leg extentions (one RP set). Question is... is this type of routine any better or worse than doing the traditional 3 day DC split where the whole body gets worked twice every 8 days?? Does it really make a difference how you split the body up as long as your weights are still going up and you're making progress? (thats a bit of a rhetorical question.. isnt it??). As soon as I;m on the gear.. I'm not going to be as concerned about overtraining.. I know its still possible but training 4 days a week when 'on' is definitely not going to worry me as much. Advice would be greatly appreciated. Cheers JOSH

05-14-2006, 10:00 PM	#2
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Well you have to look at the complete difference between the 2 lifting styles. DC is high intensity low volume so you can hit everything 2X in 8 days. What you are looking at now is a typical high volume low intensity hitting everything 1x per 7 days. I really do not see how you come to the conclusion that you have too much energy and want to limit the actual work done per week. If you truly are hitting DC correctly you should be making gains. If you truley recover fast try the Mon, tues Thurs, fri Split. Then you hit everything 2x per wk. If you just want to bulk up, Ya what you propose will work if you increase the number of sets to 8-12 , but if you want to reamain somewhat athletic and stength is ideal stick with the DC. Some self reflections: Are you taking the sets to failure? What rep ranges are you hitting per RP? How much time are you breaking between muscle groups? Are the wieghts increasing each workout? __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

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