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Hey, everyone.
I've been reading about DC for a while, and decided it was time to give it an honest run (the 2-way split). I read that he recommends the 3-way split for his figure competitors, but I'm 5'6" and about 124 pounds and definitely want to increase my muscle mass. From what I understand, the 2-way split is the best for this purpose.
My training over the past couple of years has focused on heavy weights and low reps, usually training 4x/week (mostly squats, deadlifts, bench press, standing military, chins, etc). I have to get over the intimidation of "only training 3x/week" and doing a single set for most body parts. Oh, and incorporating machines into my training is going to be interesting. I've only used BBs, DBs, and the occasion pulldown or cable seated row (and no direct arm work, either).
I'm going into this trusting the experience of Dante and I'm not going to mess with it at all. No tweaks whatsoever.
Today I played around with the R/P technique on a few exercises, and I'll start a true DC program on Tuesday.
Here's what I did today:
1) Bench Press - 115x9+3+1 (13rp)
2) Chest Supported Row - 35x10+5+3 (18rp)
3) Seated DB Shoulder Press - 30x10+4+3 (17rp)
4) Neutral Grip Pulldown - 100x9+4+3 (16rp)
5) Incline DB Curl (with Fat Gripz) - 12x12+4+$ (18rp)
6) Behind Head Cable Triceps Ext - 60x10+4+4 (18rp)
It may have "only been 6 sets", but they were damn tough. I'm focusing more on controlling the negative; this is definitely different because I'm used to taking advantage of the stretch-shortening-cycle to push as much weight as possible.
I'm going to write my Blast out this weekend, and I'll post it on Monday. I have to make sure to organize the squats and rack pulls well so I don't put too much stress on my low-back.
Ready to blast!
I've been reading about DC for a while, and decided it was time to give it an honest run (the 2-way split). I read that he recommends the 3-way split for his figure competitors, but I'm 5'6" and about 124 pounds and definitely want to increase my muscle mass. From what I understand, the 2-way split is the best for this purpose.
My training over the past couple of years has focused on heavy weights and low reps, usually training 4x/week (mostly squats, deadlifts, bench press, standing military, chins, etc). I have to get over the intimidation of "only training 3x/week" and doing a single set for most body parts. Oh, and incorporating machines into my training is going to be interesting. I've only used BBs, DBs, and the occasion pulldown or cable seated row (and no direct arm work, either).
I'm going into this trusting the experience of Dante and I'm not going to mess with it at all. No tweaks whatsoever.
Today I played around with the R/P technique on a few exercises, and I'll start a true DC program on Tuesday.
Here's what I did today:
1) Bench Press - 115x9+3+1 (13rp)
2) Chest Supported Row - 35x10+5+3 (18rp)
3) Seated DB Shoulder Press - 30x10+4+3 (17rp)
4) Neutral Grip Pulldown - 100x9+4+3 (16rp)
5) Incline DB Curl (with Fat Gripz) - 12x12+4+$ (18rp)
6) Behind Head Cable Triceps Ext - 60x10+4+4 (18rp)
It may have "only been 6 sets", but they were damn tough. I'm focusing more on controlling the negative; this is definitely different because I'm used to taking advantage of the stretch-shortening-cycle to push as much weight as possible.
I'm going to write my Blast out this weekend, and I'll post it on Monday. I have to make sure to organize the squats and rack pulls well so I don't put too much stress on my low-back.
Ready to blast!
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