Starting DC Soon, Advice - Page 2

**Peaked_18** · 07-04-2006, 05:43 PM

See what your recovery levels are, you may be able to get away with RP if your diet is good and if you include some restoration/recovery tools.

FrigginHuge · 07-04-2006, 11:42 PM

Quote:

Originally Posted by romanaz

The difference between a Wise man and a Fool is the fool does not learn from his mistakes...

Well in that case you're getting ready to learn a whole lot. Just thought I'd try to save you the time. My mistake.... What was I thinking?...LOL

All the best

**Sholiz** · 07-04-2006, 11:58 PM

START OUT USING STRAIGHT SETS! 2x15 on all exercises.

Best decision I ever made in my training, it pushes you, leaves room for gains (believe it or not) and it does a lot of good in the sense that it's quality, high rep but still heavy movements.

FrigginHuge · 07-05-2006, 12:17 AM

Quote:

Originally Posted by Sholiz

START OUT USING STRAIGHT SETS! 2x15 on all exercises.

Best decision I ever made in my training, it pushes you, leaves room for gains (believe it or not) and it does a lot of good in the sense that it's quality, high rep but still heavy movements.

Good advice. Not what the beginners want to hear but good advice nonetheless

sfiximo · 07-07-2006, 10:15 PM

STOP. thats tip no. 1.
READ UP ON 5X5 OR MAX-OT. do the excercises it reccomends and gives examples. just do it, dont ask, dont think of modifying or adjusting, just do EXACTLY as it tells you to. same excercises, same sets/reps. i did the same stuff when i was a beginner and I ended up never having a routine i would stick with consistently cause I always had to "adjust" and shit. i am dead serious, if I knew better id have an inch on my calves and arms more than what I have, because of my stupidity i was taking half a step back for every step forward. just do as the program you read tells you to do. dont try figuring out what "works for you" cause youve been training for what, half a year? just do as the programs tell you to, exactly what they tell you to do. no adjustments, no modifying. (damn im starting to get annoying, I know) just do as it tells you to do.

sfiximo · 07-07-2006, 10:17 PM

then again, the routine in post 28 looks fine. do that then, and STICK TO IT. dont adjust it, just stick to it wholeheartedly (sp?) and just do it.

Ihateeveryone · 07-09-2006, 05:40 AM

Doggcrapp, Max-OT, HST, DFHT, HIT - whatever happened to basic movements, heavy weight, lots of food and rest for 18 months? None of these programs are get big quick cures - food and rest are. They're all a variation on a theme - adding intensity to your workout. But, if you are yet to make impressive gains, and you've not consistently eaten and followed a basic program comprised of heavy compound movements, then nothing else will help. Consistent diet and training are keys - then start something new when you hit a plateau. Honestly, I've got a few kids at my gym who are complaining that they've not grown yet - they've been lifting all of 6 months, and they want to try this Doggcrapp stuff. Already. Kids these days

pumphard · 08-06-2006, 01:46 AM

What about abs, when do you do them on this program, and how many times a week?

**BigZeke** · 08-06-2006, 01:51 AM

Quote:

Originally Posted by pumphard

What about abs, when do you do them on this program, and how many times a week?

Great first post Champ.

**Peaked_18** · 08-06-2006, 03:15 AM

Quote:

Originally Posted by BigZeke

Great first post Champ.

STFU WTFDYTYA?

**DJSTARER** · 08-06-2006, 04:02 AM

Quote:

Originally Posted by Peaked_18

STFU WTFDYTYA?

lol. Call me blog/forum illiterate, but I just spent 45 seconds trying to figure out what that might mean....

is it "Shut the F*** up, who the F*** do you think you are?"

am I right?

as for the poster of the oblique question:

Train them as you would in any DC/high intensity/serious program. That is, keep the reps relatively low, varied and go into it with the same drive you would in the rack.

Personally, I havn't done a crunch in a month. I just do stomach vaccumes during my heavy lifts. The transverses are the obliques that really make a huge difference in strength (not looks). The exterior obliques are mainly made in the kitchen.

**Peaked_18** · 08-06-2006, 04:17 AM

Yes.

Nelson · 08-07-2006, 07:50 AM

You have two options:

1. If you are following the two way split, abs are done on chest/delt/triceps/back width/ back thickness day.
Choose one exercise for upper abs, ie cable crunches, ab machine etc and one exercise for lower abs, ie hanging leg raises, weighted leg raises etc.
Do a 20-30 rest pause set or 12 reps straight set with progressive weights.
It's preferable to do them at the end of your workout or if not when you are waiting for equipment.
or
2. Do abs after cardio on off days.

grammo13 · 08-07-2006, 12:37 PM

Quote:

Originally Posted by Nelson

You have two options:

1. If you are following the two way split, abs are done on chest/delt/triceps/back width/ back thickness day.
Choose one exercise for upper abs, ie cable crunches, ab machine etc and one exercise for lower abs, ie hanging leg raises, weighted leg raises etc.
Do a 20-30 rest pause set or 12 reps straight set with progressive weights.
It's preferable to do them at the end of your workout or if not when you are waiting for equipment.
or
2. Do abs after cardio on off days.

abs on every cardio day? i wouldnt do all that

Once or twice a week do either
3 sets of 12 on decline bench holding a dumbell behind your head. Very slow true 5 second negatives on every rep

OR

Same reps and negatives doing cable crunches

I reccomend the decline dumbell crunches with 5 second negatives thouhg

Nelson · 08-08-2006, 01:00 AM

Quote:

Originally Posted by grammo13

abs on every cardio day? i wouldnt do all that

LOL
And why wouldn't you recommend that?
That is what Dante personally recommended to me.

grammo13 · 08-08-2006, 01:30 AM

Quote:

Originally Posted by Nelson

LOL
And why wouldn't you recommend that?
That is what Dante personally recommended to me.

Ill be damned, not me. How many days a week are you doing cardio. Myself, I do cardio five to six days a week depending on how many times I work legs that week. So in my case, that would be resistance training abs 5-6 times a week, defintly would be overtraining abs in my case.

malek256 · 08-09-2006, 01:40 PM

Here's another quick thought for you: DC says "I believe in powerbuilding not bodybuilding..."

I agree with partials - the best arm gains I've ever had were the 30-second long fight to complete one !#@$!@#$ LAST REP on curls...

But it's sooooo easy to overtrain and not even know it.

The best gains I've seen for guys who were "plateaud" - we got them to drop any burnouts, supersets, offsets, etc. and just rotate through some basic exercises. And they grew.

The BIGGEST I ever got to was by doing an even simpler workout set - I think you're going to overtrain, and if so gains will slow right down around the 6-8 week mark. You'll might then get frustrated and abandon what should be working.

grammo13 · 08-09-2006, 10:31 PM

Also I do not reccomend DC to anyone who is not totalling at least 1300 on your three lifts. It is pointless to do DC before this point. Before this point you should follow a basic strength routine, then once you reach a more advanced level, more training experience, more then 1300 on your three lifts, then you might consider DC. People who do it before then are just those looking for the "holy grail" of bodybuilding. Stop trying to find an easy way out and bust your ass in the gym, get stronger every week and diet.

malek256 · 08-09-2006, 11:34 PM

Quote:

Originally Posted by grammo13

Also I do not reccomend DC to anyone who is not totalling at least 1300 on your three lifts. It is pointless to do DC before this point. Before this point you should follow a basic strength routine, then once you reach a more advanced level, more training experience, more then 1300 on your three lifts, then you might consider DC. People who do it before then are just those looking for the "holy grail" of bodybuilding. Stop trying to find an easy way out and bust your ass in the gym, get stronger every week and diet.

Grammo - you're saying a 300/400/500 shouldn't (yet) do DC? Really? That's my current bests @ 1RM. I've just begun a DC style in order to try and learn enough to compare it against my usual Odd/Even (and hopefully learn/apply/incorporate) - you're advising it's premature? Thanks for any info/input...

grammo13 · 08-10-2006, 12:21 AM

Quote:

Originally Posted by malek256

Grammo - you're saying a 300/400/500 shouldn't (yet) do DC? Really? That's my current bests @ 1RM. I've just begun a DC style in order to try and learn enough to compare it against my usual Odd/Even (and hopefully learn/apply/incorporate) - you're advising it's premature? Thanks for any info/input...

Your fine, I'm no DC expert...if those are your numbers then you obviously have been lifting for a while....most likely long enough to take on DC. 1300 is my goal befroe I take on DC again. I DCed for about 6 months with great results, but then I hired Ironaddict as a trainer and I am going to wait until im above 1300 to take on DC. But as far as your concerned, I would do it just as long as you have read up on it as much as possible, diet and everything

EDIT: The only reason I said 1300 was to make some people realize that are pushing numbers like 135/225/225 that DC is not a "holy grail" soultion that is going to solve their poor eating and weight training. With thos numbers and the look of your avatar, you obviously have diet and weight training on lock...so give it a try. I didnt mean to make it sound liek you werent ready lol

Nelson · 08-10-2006, 01:11 AM

Quote:

Originally Posted by grammo13

Ill be damned, not me. How many days a week are you doing cardio. Myself, I do cardio five to six days a week depending on how many time

07-04-2006, 11:58 PM	#33
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	START OUT USING STRAIGHT SETS! 2x15 on all exercises. Best decision I ever made in my training, it pushes you, leaves room for gains (believe it or not) and it does a lot of good in the sense that it's quality, high rep but still heavy movements. __________________ You hear me before you see me, I got King Kong in the trunk

07-07-2006, 10:15 PM	#35
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	STOP. thats tip no. 1. READ UP ON 5X5 OR MAX-OT. do the excercises it reccomends and gives examples. just do it, dont ask, dont think of modifying or adjusting, just do EXACTLY as it tells you to. same excercises, same sets/reps. i did the same stuff when i was a beginner and I ended up never having a routine i would stick with consistently cause I always had to "adjust" and shit. i am dead serious, if I knew better id have an inch on my calves and arms more than what I have, because of my stupidity i was taking half a step back for every step forward. just do as the program you read tells you to do. dont try figuring out what "works for you" cause youve been training for what, half a year? just do as the programs tell you to, exactly what they tell you to do. no adjustments, no modifying. (damn im starting to get annoying, I know) just do as it tells you to do. __________________ check out my journal (its somewhere in the workout log section)

07-07-2006, 10:17 PM	#36
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	then again, the routine in post 28 looks fine. do that then, and STICK TO IT. dont adjust it, just stick to it wholeheartedly (sp?) and just do it. __________________ check out my journal (its somewhere in the workout log section)

07-09-2006, 05:40 AM	#37
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 11	Doggcrapp, Max-OT, HST, DFHT, HIT - whatever happened to basic movements, heavy weight, lots of food and rest for 18 months? None of these programs are get big quick cures - food and rest are. They're all a variation on a theme - adding intensity to your workout. But, if you are yet to make impressive gains, and you've not consistently eaten and followed a basic program comprised of heavy compound movements, then nothing else will help. Consistent diet and training are keys - then start something new when you hit a plateau. Honestly, I've got a few kids at my gym who are complaining that they've not grown yet - they've been lifting all of 6 months, and they want to try this Doggcrapp stuff. Already. Kids these days __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

08-09-2006, 01:40 PM	#47
malek256 Amateur Join Date: Jul 2006 Location: Ontario, Canada Posts: 28 Recipes: 0 Rep Power: 0	Here's another quick thought for you: DC says "I believe in powerbuilding not bodybuilding..." I agree with partials - the best arm gains I've ever had were the 30-second long fight to complete one !#@$!@#$ LAST REP on curls... But it's sooooo easy to overtrain and not even know it. The best gains I've seen for guys who were "plateaud" - we got them to drop any burnouts, supersets, offsets, etc. and just rotate through some basic exercises. And they grew. The BIGGEST I ever got to was by doing an even simpler workout set - I think you're going to overtrain, and if so gains will slow right down around the 6-8 week mark. You'll might then get frustrated and abandon what should be working. __________________ Point blank, nobody wants to do what it takes to have a hard, healthy body — they want a soft life instead. — gaining mass

07-04-2006, 05:43 PM	#31
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	See what your recovery levels are, you may be able to get away with RP if your diet is good and if you include some restoration/recovery tools.

08-06-2006, 01:46 AM	#38
pumphard New Member Join Date: Aug 2006 Posts: 1 Recipes: 0 Rep Power: 0	What about abs, when do you do them on this program, and how many times a week?

08-06-2006, 04:17 AM	#42
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Yes.

08-07-2006, 07:50 AM	#43
Nelson New Member Join Date: Jun 2006 Posts: 4 Recipes: 0 Rep Power: 0	You have two options: 1. If you are following the two way split, abs are done on chest/delt/triceps/back width/ back thickness day. Choose one exercise for upper abs, ie cable crunches, ab machine etc and one exercise for lower abs, ie hanging leg raises, weighted leg raises etc. Do a 20-30 rest pause set or 12 reps straight set with progressive weights. It's preferable to do them at the end of your workout or if not when you are waiting for equipment. or 2. Do abs after cardio on off days.

08-09-2006, 10:31 PM	#48
grammo13 Amateur Join Date: Dec 2005 Posts: 90 Recipes: 0 Rep Power: 3	Also I do not reccomend DC to anyone who is not totalling at least 1300 on your three lifts. It is pointless to do DC before this point. Before this point you should follow a basic strength routine, then once you reach a more advanced level, more training experience, more then 1300 on your three lifts, then you might consider DC. People who do it before then are just those looking for the "holy grail" of bodybuilding. Stop trying to find an easy way out and bust your ass in the gym, get stronger every week and diet.