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Old 11-22-2004, 05:34 PM   #1
Jeffro11821
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Post Exercises (DC Approved)

I'd like to start a thread, that perhaps could become a sticky. I guess it depends on if it's been done before (I've looked and can't find anything similar, but not saying it doesn't exist) and if it's seen as something that's needed

How about we all work together and put together a list of exercises/lifts that are approved for the DC style of training. Here are the muscles/groups... what exercises do YOU use that work with DC style training?



CHEST
SHOULDERS
TRICEPS
BACK WIDTH
BACK THICKNESS
BICEPS
FOREARMS
CALVES
HAMSTRINGS
QUADS

Here is the list that I have so far with input from LoserCore and Egill:
<last change 11/23/04>

CHEST
incline smythe
decline smythe
hammer strength press (incline and decline)
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smythe presses to front
smythe presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
dumbbell shoulder press

TRICEPS
close grip bench in smythe
reverse grip bench in smythe
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS
deadlift
rack deadlift
T-bar rows
smythe rows
barbell rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls
incline db curls
close grip ez-bar preacher curls
standing medium grip ez-bar curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS
squats
smythe squats
hack squat
leg press

Last edited by Jeffro11821; 11-23-2004 at 09:47 AM. Reason: Updating List
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Old 11-22-2004, 06:28 PM   #2
losercore
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chest - hammer strength incline, hammer strength decline, incline DB press
shoulders - machine shoulder press, DB shoulder press, smythe front press
triceps - skullcrushers, reverse grip bench, close grip bench
back width - close grip pulldown, high pulley rows, rack pullups
back thickness - floor deads, bb row, t-bar row

biceps - inclined dumbell curls, close grip ezbar preacher curls, standing medium grip ezbar curls
forearms - pinwheel curls, hammer curls, reverse curls
calvs - seated, hacksquat
hamstrings - sldl, sumo legpress, leg curls
quads - smythe squat, machine hack squat, leg press
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Old 11-22-2004, 06:35 PM   #3
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here are some of the best exercises:

CHEST
incline smythe
decline smythe
hammer strength press
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smythe presses to front
smythe presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
shoulder press

TRICEPS
close grip bench in smythe
reverse grip bench in smythe
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS
deadlift
rack deadlift
T-bar rows
smythe rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS
squats
smythe squats
hack squat
leg press
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Old 11-23-2004, 09:36 AM   #4
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NICE post Egill, that's a pretty darn comprehensive list.

Anyone else?? Anyone? Anyone? :-)
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Old 11-23-2004, 09:52 AM   #5
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Here are a few from our list that I'm curious whether they actually fit into the DC system. Do they put to much stress on the 'shoulder' (ie rotator cuff) or such as ez-bar preacher curls, are they too much of an isolation exercise? Or perhaps their just fine?

barbell press to back of head
smythe presses to back of head
rack chins to back of head
pull downs to back of head
incline db curls
close grip ez-bar preacher curls

-jeff
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Old 11-23-2004, 12:53 PM   #6
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pay DC he will tell you, lol
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Old 11-23-2004, 01:01 PM   #7
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I'm already working on that.. was just trying to put together some 'general' type info for the masses. But thanks for the "valuable" input!

I've been reading throught this board for over a month now, I've probably read 70% of the messages. And time and time again threads are started by people asking for exercise ideas or exercise alternatives, I figured this might help eliminate some repitition.

-j
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Old 11-23-2004, 01:41 PM   #8
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I know Dogg is a big fan of the smythe machine. And it works wonders being able to leave the bar on the carraige between rest-pauses. But......the fixed plane of mostion is NOT what you body does noramlly and many of you will be able to do these on a long-term basis without problems, and SOME of you WILL end up with injuries if you continue to use the smythe week in, week out over the long-term. You will be hard pressed to find a good excercise physiologist, or sports doctor that wont tell you the same. Proceed with cuation!

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Old 11-23-2004, 09:12 PM   #9
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Quote:
Originally Posted by Jeffro11821
Here are a few from our list that I'm curious whether they actually fit into the DC system. Do they put to much stress on the 'shoulder' (ie rotator cuff) or such as ez-bar preacher curls, are they too much of an isolation exercise? Or perhaps their just fine?

barbell press to back of head
smythe presses to back of head
rack chins to back of head
pull downs to back of head
incline db curls
close grip ez-bar preacher curls

-jeff
Those presses, chins and pull downs to the back of head shouldn't plase to much stress on the shoulder (rotator cuff) if you don't go lower than the top of your ears, which is recommended.

And all of the bicep exercises I listed are more close to being an isolation exercise so the difference is not much and db curls and ez-bar preacher curls are fine (also if you take them out you don't have too many choices). The only bicep exercises that I would rather call compound is something like pullups and that doesn't fit to well into the program (too much lat involvement on a non back day).
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Old 11-23-2004, 09:13 PM   #10
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I know what you're saying about the smyth, I've never really been a fan of them, but you really have no choice with the DC program is you don't have a lifting partner. I wish my gym had hore Hammer stuff, but I personally have no choice.
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Old 11-23-2004, 09:22 PM   #11
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Hammer equiptment is WAY better in that regard. You are still locked to the track of the machine, but the track is not a single plane like the smythe.

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Old 11-23-2004, 09:37 PM   #12
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some of the hammer strengths exercises feel akvard to me like some incline chest presses,.... at the start of the movement I am pushing forward at ~30 angle and at the end of the movement I'm pushing at ~45 angle, it's like I'm pushing forward and the handles want to go forward & up too, that feels weird on my shoulders so I awoid incline machines that feel like that,....... does anyone else get that (or know wtf I'm talking about).
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Old 11-23-2004, 10:10 PM   #13
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Quote:
Originally Posted by Egill
some of the hammer strengths exercises feel akvard to me like some incline chest presses,.... at the start of the movement I am pushing forward at ~30 angle and at the end of the movement I'm pushing at ~45 angle, it's like I'm pushing forward and the handles want to go forward & up too, that feels weird on my shoulders so I awoid incline machines that feel like that,....... does anyone else get that (or know wtf I'm talking about).
Adjust the seat so the handles are a little higher than your arm pit...
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Old 11-23-2004, 10:17 PM   #14
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Quote:
Originally Posted by In-Human
Adjust the seat so the handles are a little higher than your arm pit...
that might help some but I'we tried many different seat positions and the movement just doesn't feel right to my shoulders when the angle of the pushing changes a lot,........well there are at least 5 chest press machines that work fine for me (and of course the smythe, and barbells and dumbbells) but none of them are much of an incline.
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Old 02-11-2005, 04:11 PM   #15
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bumping this up cause I've seen a bunch of these type questions lately
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Old 02-11-2005, 04:32 PM   #16
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great post for the newbies
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Old 02-11-2005, 04:41 PM   #17
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Glad this one ended up being helpful.. it sank pretty quick when I first posted it.

Unfortunately for me, I have yet to start DC style training, BF was at 20% wanted to get that down before starting.. little under 17 now , about 2 more points and I'll be ready....

Although I must admit, I like the HST style of traning pretty well also..

-jeff
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Old 02-11-2005, 05:31 PM   #18
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I am going to put it like Dante puts it. He is for any exercise that you can go all out on and beat it into the ground. There are PREFERRED exercises though, compound ones that you can safely rape and that put on tons of muscle.
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Old 02-11-2005, 05:43 PM   #19
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Quote:
Originally Posted by LHDan
bumping this up cause I've seen a bunch of these type questions lately

Yes there is..........I hope that people start reading more.
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Old 02-11-2005, 06:45 PM   #20
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very nice

very helpful

thx heaps man
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Old 02-11-2005, 08:16 PM   #21
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Quote:
Originally Posted by Fried_Turkey
very nice

very helpful

thx heaps man

To be more helpfull I posted a link to Muscle Mayhem's site for you in your journal.

I also asked you to do a search for CFP (Cycle for Pennies).

As I've said before in the past, when I first learned about Dante's principles.......I searched and searched every link I could come up with to learn everything I could about it.
Not because someone told me I should, but more because I wanted to learn how to do it properly.

And of course, I still didn't start it properly lol.

Then I was lucky enough that Dante was able to accept me as a client.




Sometimes we get the same questions over and over and usually........usually......we can see that some people either don't know about all the info that's available or they do and don't want to read.

Btw welcome to the site!


I hope that helps
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Old 02-11-2005, 08:31 PM   #22
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How do you do the barbell curls and dumbell curls? Are they r/p? I would find those hard to do r/p?

TH
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Old 02-11-2005, 08:38 PM   #23
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Quote:
Originally Posted by Trulyhuge
How do you do the barbell curls and dumbell curls? Are they r/p? I would find those hard to do r/p?

TH
yes, they are RP,.... why do you find it hard to RP barbell/dumbbell curls?
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Old 02-11-2005, 08:39 PM   #24
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Quote:
Originally Posted by Trulyhuge
How do you do the barbell curls and dumbell curls? Are they r/p? I would find those hard to do r/p?

TH
Yep, just take your 15 very deep breaths and have at it.

Put the weights down in between.
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Old 02-11-2005, 10:49 PM   #25
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I have a hard time rest/pausing bis tro becasue my biceps just arent that strong
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