Let's see if I got this right...

[Slump]

Hi guys. I've been reading up about DC training for some time now and got some simple basic questions that I need confirmed.

Let's say we go for an eight week blast, this means that we have 4 tries to become better at a SPECIFIC excercise before taking a cruise, right? One specific excercise is performed every other week right?

...and if you're still reading this, how about taking a quick glance at my DC routine?


Session 1: chest, shoulders, triceps, back width, back thickness
Session 2: biceps,forearms, calves, hams, quads



Session 1a:
Chest: Incline Smith Press (11-15RP)
Shoulders: Standing military press (11-15RP)
Triceps: Dips (15-20RP)
Back Width: Wide-grip pullups (15-20RP)
Back thickness: Rack pulls (6-8r, 3-4r)

Session 2a:
Biceps: BB curls (15-20RP)
Forearms: BTB wrist curls (12r)
Calves: Standing calf raise (12r)
Hams: Lying leg curls (20-30RP)
Quads: Leg press (6-8r, widowmaker)

Session 1b:
Chest: Decline Smith press (11-15rp)
Shoulders: Machine press (11-15RP)
Triceps: CG BP (11-15rp)
Back Width: rack chins (15-20RP)
Back Thickness: BB rows (12r)

Session 2b:
Biceps: DB curls (15-20RP)
Forearms: DB wrist curls (12r)
Calves: Seated calf raise (12r)
Hams: Sitting leg curls (20-30RP)
Quads: Squats (6-8r, widowmaker)

Session 1c:
Chest: Dips (15-20RP)
Shoulders: Smith press (11-15rp)
Triceps: Reverse BP (11-15rp)
Back Width: Chinups (15-20RP)
Back thickness: HS seated rows (12r or 15-20rp)

Session 2c:
Biceps: Machine preacher curls (11-15rp)
Forearms: Hammer curls (12-12r)
Calves: Leg press calf raise (12r)
Hams: DB stiff-leged DL (sets of 6r, +10lbs every set till 6r is highest)
Quads: Front Squats (6-8r, widowmaker)


Mon: Session 1a
Wed: Session 2a
Fri: Session 1b

Mon: Session 2b
Wed: Session 1c
Fri: Session 2c
(repeat)


Is it fine doing dips for both chest and triceps? I'm sure there won't be any problems doing so, but you guys might have an input on this subject as you might feel it's better only doing dips for either triceps or chest.

Ok, this became one big long ass post, and if you're still reading this - thanks!

[Gollum]

The usual blast is in the 8-10 week range followed by a 1-2 week cruise. Some people blast longer, some shorter. It really depends on how you feel. This type of training tends to beat the hell out of you. Try the 8 week and see how that feels.

Yes you should try to beat the logbook at every session as the weeks go by. Then you cruise. But, you dont have to get rid of an exercise just because you cruise. If you still have room to grow on the exercise then just return to it after the cruise. Or, if you're at the end of your rope or close to it now is the time to replace it.

I wouldnt do dips for both chest and triceps. Personally I like to do dips for chest although I know some people use them for tris. Pick one, and choose another exercise for the other bodypart. This is a minor point but for what its worth...

Otherwise your workout looks good. Might have trouble beating the pullups/chinups at every session though. Consider some variations of pulldowns.

[Slump]

Thanks Gollum. Your help is really appreciated!

[In-Human]

Originally Posted by Slump

Thanks Gollum. Your help is really appreciated!

Don't you just love that little guy, I wanna just hug him some day, with one arm anyways...

[Gollum]

Originally Posted by In-Human

Don't you just love that little guy, I wanna just hug him some day, with one arm anyways...