Nico Verstraete

I have been training for a couple of years now and have moved via Stuart McRobert type abbreviated training into DC style training. DC definitely is the greatest programme for getting results I have ever seen. I have been training DC style now for over a year and have just gone once more through most of the stickies to refresh the basics (and because it is a motivating reading). After all of this, there are 2 things that still puzzle me:

1. What about abs? I train them on legs/bic day but I have never seen a DC programme including abs.
2. Exercise order. The typical DC exercise order is fi for day 1: chest/shoulders/tris/back width/back thickness. Most of the time I have used the following order: chest/back thickness/shoulders/back width/tris. This allows me to put more intensity into the exercises as f.i. shoulder get a bit more rest after having worked chest. The same for back and tris.

For both questions there might be a damn good reason. Would be good to have some other opinions on this from experienced trainees.

ScottMcDonough

1. Abs are done sometimes on cardio days, sometimes in between an exercise(ie no incline benches available do decline situps while you wait) or not at all. The choice is yours

2. How can you train shoulders back width and triceps after you demolish yourself with dead lifts? You can take as long as you please between chest shoulders and triceps work if you feel you need more recovery, I don't see the logic in putting your back work in there like that, particularly that order(thickness before width).

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ddubb9965

2nd or 3 time this has come up this week. Take your time between chest/shoulders/tris...maybe even throw abs in THERE to give yourself more time. Dante never prescribes a day/time to do abs...it's just been said they should be done the same as everything else....progressively more resistance and be done. None of this 200 crunches every night BS.

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btech

I see what you're saying about the custom order of exercises you use....but, this is DC training, and I'm sure you have read on here that Dante has sharpened and fine-tuned this style of training over a long period of time using trainees as test-subjects. The end result is what is found to have worked best.

I train abs at the end of every workout - I'm very partial to strapping up to the hammer pullup bars and doing hanging leg raises.

ddubb9965

in regards to the shoulders being shot after chest...my suggestion is to find exercises that make it easier to focus the work on the chest area. Many people (including myself) are delt dominant on their chest exercises. Work on your form, positioning or just swap out an exercise for something that will help u use less delt and more chest. Myself...i've had to take out incline bb for incline db or smith incline because i'd have trouble finding the 'groove' and i'd end up getting a lot of delt involvement.

i'd rather do all of that than change up the order. i wouldn't be able to count reps for tris or shoulders after i'm done back thickness

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TrojanLegs

I think that DC is meant to be followed religiously, but also tailored (in some ways) to fit your individual needs. For example, I know people who have a hard time deadlifting and squatting on days close together. I have never had this problem. You may have problems keeping the intensity up on your chest/shoulder/tri/back width and thickness day. I have found that when I am able to split up chest/shoulder/tri's in the am, and back in the pm..or I have even tried chest/shoulders/tris on monday and back width/back thickness/bi's on tuesday, then rest on wednesday. I respect the fact that people have gained magnificently on the tried-and-true dc schedule, but I think you should evaluate what you know you are capable of.

As far as ab-training goes, I have always done them on 'rest days' (cardio and ab days). This has worked pretty well for me, and my abs have come up a lot as a result of my focus.

ddubb9965

i had this problem on my first blast...my lower back ended up getting fried and wouldn't recover in time before the next round. Had to cut that blast a little short. Now i'll schedule floor deads or rack deads for A1 and do back squats on B2 so my lower back would have a week to recover before REALLY put to work again.

If this is the case then DC probably isn't the optimum routine for this person.

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MoGeaYuglay

well if your shoulder movements go down a bit because you hit chest before, then...focus on lifting with your chest on chest movements, and also don't worry about it too much. Your shoulders will still progress either way, just at several pounds lighter to start from.

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ddubb9965

that's what i said!

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SMERIDITH

If this is the case then DC probably isn't the optimum routine for this person.[/quote]

Great point ddubb....I think it's been said about twenty times this week alone, DC is not for everyone.....On your earlier comment, I have the same problem as you on the incline bb (being delt dominant) but didn't want to accept it until I read your post...Just kept trying to find that "groove"...Thanks for pointing out what should have been obvious to me...Changing exercises as we speak..

ddubb9965

you going to start a journal?

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SMERIDITH

Lol...Only if you think it might help

ddubb9965

i don't know...couldn't hurt.

i'll be starting a journal within the week outlining my next blast. just have to type up the intro. Haven't done a journal yet, but since my partner quit on me (couldn't handle the intensity, and thinks the 'pump' is what it's all about lol) i'm going to be looking for someone else to help me stay focused, best bet will probably be a journal on here

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SMERIDITH

Sounds like a plan.....I got the same problem with my partners...Seasonal, beach body guys.....I say good riddance.....But your right, might keep me more focused on beating that damn log book every workout....Good luck brother...

ScottMcDonough

Smeridith if you do start a journal a full sized picture of your avatar is imperative to it's success.

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ddubb9965

i agree with SMD

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SMERIDITH

Amen to that brother.....

bigloz

yeah and zoom in on her ass pleasee

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milkstud

Do you have a clothing free version?

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singmeat

clothing free > fat free

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buldooser

It´s not like you can´t do anything after dl , i used to start my workouts with dl when i trained for strongman , did one or two sets to failure with over 600 pounds. (6-10 reps mostly)
As for exercise order you can get used to it so stick to the plan. Doing hams before sq was hard for me at first, but in couple of month body adapted and sq poundages went up again.

Nico Verstraete

Many thanks for your comments guys, really valuable and appreciate it. Will stick to the standard exercise order for my next blast and increase rest time between exercises if needed, possibly throwing in a bit of ab work between exercises. If I see the ab work would impact on the other exercises, I will continue doing them like I do now, at the end of bis/forearms/legs day.

wakejump4me

come now , don't bullshit by saying you read the stickies ....especially twice LOL . listen to these guys in here and you will get the most valuable info in regards to DC . don't ask me about DC training but don't bullshit ........ by making statements like the above !


wake

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