Just starting DC training, got some questions...

[James@uk]

hey ive read quite a bit of doggcraps methods and have decided to start using them. i understand we all need to find out our recoverabilty levels to ensure we dont over train.

which is why ive decided to use the method he recomends for new people,

--4 times training in 8 days---with straight sets.

Day one would be Monday and would be
Chest
shoulders
triceps
back width
back thickness

Day two would be wenesday and would be
biceps
forearms
calves
hams
quads

Day three would be friday and would be
chest
shoulders
triceps
back width
back thickness

(sat+sun off)

Day four would be the following monday and would be
biceps
forearms
calves
hams
quads

and so on wenesday friday monday wenesday etc.

the excercises i have chosen are:

Chest: incline BB, incline dumbell, hammer grip incline
Triceps: Skulls, CG bench, CG rev grip bench
Shoulders: Millitary press, dumbell press, behind neck bb press
Back width, pull ups, pull downs, chins
Back thickness, BB rows, deadlifts, T bar rows
Biceps: BB curls, Dumbell curls, preacher curls
Forearms: hammer curls, rev grip bb curls, wrist curls
Quads: squat, front squat, leg press
Hams; SLDL

My questions are:

1) how do the above excercise selction look?
2 Im under the impression i should be doing straight sets to begin with then start adding stuff like statics and rest pause...correct?
3) what rep range am i aiming for?
4) will 300gs protein a day be enough when iweigh 160lbs?

thanks

[USMuscle9403]

Looks like a damn good line up of exercises. You forgot calves though, LOL. And for hams besides SLDL, I'd do the Ham Press on the leg press and leg curls. Any kind of leg curl will do. If you do not know your recovery ability, the straight setting is definitely a good way to go starting off. I know what the rep ranges are rest/paused, but not sure what Dante recommends as far as the one for straight sets. I hope someone else can chime in on this one. By the way, welcome aboard. This is just about the best place a DCer can be.

[GNX]

the excercises i have chosen are:

Chest: incline BB, incline dumbell, hammer grip incline
Triceps: Skulls, CG bench, CG rev grip bench
Shoulders: Millitary press, dumbell press, behind neck bb press
Back width, pull ups, pull downs, chins
Back thickness, BB rows, deadlifts, T bar rows
Biceps: BB curls, Dumbell curls, preacher curls
Forearms: hammer curls, rev grip bb curls, wrist curls
Quads: squat, front squat, leg press
Hams; SLDL

My questions are:

1) how do the above excercise selction look?
2 Im under the impression i should be doing straight sets to begin with then start adding stuff like statics and rest pause...correct?
3) what rep range am i aiming for?
4) will 300gs protein a day be enough when iweigh 160lbs?

thanks

The first thing that jumps out at me is the use of free weights on a bar for things like chest incline and shoulder/triceps presses of any kind. These should be done on a smith machine for various reasons: It keeps your form strict so you can concentrate on blasting and targeting the muscle; and it allows you to finish on the negative of your last rep and re-rack the heavy sum a bitch as outlined (Plus it's nice if you dont have a partner/spotter). I have grown to love the smith machine and it is actually my second best friend, you know who you are #1.. j/k... anyway...
Don't be afraid to use machines if the gym you're using has them like the Cybex or Hammer Strength types, etc.

Yes, its nice to start out with some straight sets when you begin just to get in a little groove so you can prepare your body for the beating it will take - I used to warm up light 2 sets and do a heavy straight set in the 6-10 rep range/12-15 for legs. Don't kill yourself in the first few weeks!! I would say I start out at maybe 70% and go up from there - no sense in putting your body "in traction" as Dogg likes to say!!
I did this for about 2 weeks before beginning to do the RP's and statics and everything, but I used the extreme stretching outline from the beginning, because that too takes getting used to.

300 grams of protein is only 50 grams per meal at 6 times a day... I think that would be a good start and maybe work your way up to 65-70 grams per meal - NOT EASY! That was the hardest part for me, getting all that food down, but after a while, like everything else, it became more natural and easier.

Sorry Im going thru this quickly, Im sure many more can add to this for some help

Good luck

[RonD]

Yes, welcome, I'm new to DC training also, so will watch your questions and answers.

Think the answer for straight sets would be 8 - 12 reps.

But if you have been training regularly, I think it is OK to start with some rest pause training. You will know quickly if you have a recovery problem. And don't forget the extreme stretching.......it will greatly speed the recovery.

Don't know you weight, but would think the 300gms of protein would be fine.

[RonD]

GNX is definitely right on the extreme stretching. Be sure to start and learn the feel and groove for those from the start. Thanks for the excellent info GNX.

[In-Human]

James@uk, You are from BB.com aren't you?, I did answer this same question over on that board today for you, and welcome to a real board with no flamming, just helping and learning going on here...

[James@uk]

James@uk, You are from BB.com aren't you?, I did answer this same question over on that board today for you, and welcome to a real board with no flamming, just helping and learning going on here...

yeah im a member over there.. well ex member now. This looks like a cool board think ill make this my new home. Thanks for the answers guys.

Since we are taking in alot of protein where is the best place to purchase protein powder online?

[USMuscle9403]

OOHHHHH!!! I think I have the answer to THAT!

https://www.trueprotein.com

For ALL your protein and supplement needs! hehe, sorry we just like to plug the site because DC *Dante* and Doug *tpc* are the owners. It's THE highest quality stuff at THE lowest price. You can customize your mix any way you want as well. Ok, done with the commercial, LOL

[heavy hitter]

true protein is the shiznit. i placed my arder 1/12(that's right i said 1 1/2) days ago and when i got home from work it was on my door. i bought 10 pounds of wpc for like 49 bucks. i just drank one, i got the chocolate flavor and it was the best tasting i have ever had. also, iv'e never seen a finer powder for a protein supplement. it's like baby powder and mixes hella easy

[USMuscle9403]

You can get the flavorless too and mix it with just about anything you'd like.