in desprit need of answers

[goliath23]

i am about to start training the DC way in a couple of days and have some questions before i start.
1st what is the desired rep range to hit before youre first rest pause and does it change for certain bodybarts.
2nd what exercices do you not do any rest pause so far i have read that you shouldnt do rp on legs and deadlifts.
3rd are incline dumbell a good exercice for biceps and dumbell flyes a good choice for chest.
4th how slow does the negative part of the rep have to be and does it have to be done for every exercise or are there exeptions.

thanks and hope to be telling you guys my gains soon.

[heavy hitter]

i usually go until i get 8 reps on the first rest, once i hit 8 i go up in weight.. we dont rest pause leg xercises or back thickness exercises. incline dumbell will work well for biceps but dont do the flyes for chest. pick a compound movement such as incline or decline press. i dont actually count the seconds on the negative, i just make sure to lower it in a very slow and controlled manner. it usually ends up being about 6 seconds. a good rule of thumb for this is make sure to lower is slowly enough that you could reverse the direction of the movement at any point. certain exercises are hard to do a very slow negative lick bent over barbell rows so just try to keep it smooth and controlled. hope this helps and if you have any more questions feel free to ask

[Trulyhuge]

Not to be an ass man but read the doggcrap training posted in the dogg forum. It has been talked over and discussed thousands of times man!

TH

[goliath23]

thanks so no rest pause on barbell rows, t-bar rows i thought i read somewhere that is was ok to do rp on dumbell rows

[asim]

Advice given is great. Just want to add about the negative. People really over emphasize this and get stressed out. Do the negative in a controlled manner so that if required at any point in the lift you would be able to reverse the motion. My negative ends up being 4 seconds.

[heavy hitter]

yea you could probably rest pause those but iv'e never tried so im not sure how well it will work. if you decide to do them let me know how it goes

[goliath23]

Not to be an ass man but read the doggcrap training posted in the dogg forum. It has been talked over and discussed thousands of times man!

TH

i did read it many times i just wanted to be sure so i dont do anything useless or something that could caause an injury.

[goliath23]

thanks for clearing things up and cant wait to tear shit up on monday for the 1st time

[heavy hitter]

let us know how your first workout goes.good luck

[goliath23]

are there any mistakes that some of you have made that wouldnt be a good idea to duplicate. also im sorta having this fear that my arms are going to stay my weakest point with so little sets is this just me not knowing any better.

by the way this board rules you guys gave me great answers in no time at all it feels like i sent an instant message or something i cant thank you enough.

[asim]

Dont doubt the training style. Alot of people think 1 set isnt enough. But it depends on how intense you are in the gym. How much focus do you really have?

All i know is ive been training a little while now, my focus and intensity has gotten good enough that i can focus in 1 set but im FAR from being able to get 100% out of that. Thats why DC says this program is more for advanced trainees.

Give it your all and you'll see results.

[Gollum]

are there any mistakes that some of you have made that wouldnt be a good idea to duplicate. also im sorta having this fear that my arms are going to stay my weakest point with so little sets is this just me not knowing any better.

by the way this board rules you guys gave me great answers in no time at all it feels like i sent an instant message or something i cant thank you enough.

Don't worry about the guns. Before I started with DC my biceps were okay and my triceps were lacking. Now my arms have become a strong point and I get comments on them all the time. If anything I was seriously overtraining biceps and doing the wrong exercises for triceps. You have to remember what a tiny little bodypart a bicep is. One rest/pause set on lower body day has done miracles for me and I'll bet it will for you as well. Just choose your exercises wisely. In other words things like close grip bench and preacher curls are IN. Tricep pushdowns and concentration curls are OUT. Start with the basics.

Back to the first question. I cant say I made that many mistakes because I pretty much did whatever the hell Dante said. I guess my biggest error in the beginning was not eating enough. You may THINK you're eating enough but most likely you aren't. Count those protein grams, baby.

[heavy hitter]

i had a really hard time switching from a high volume program to this one. but i;m glad i did. the results speak for themselves.im up about 20 pounds from 2 months ago

[goliath23]

will it work anywhere near that if my nutrition is for keeping my current bodyweight because i dont want to gain much fat because i've worked so hard in the last 1 and a half years to lose over 60 pounds of fat while gaining quite a bit of muscle. i would be pleased with as little as 2 pounds of muscle in a month.

[heavy hitter]

you should be able to attain that fairly easy. try not to worry too much about gaining fat. just try to eat fairly healthy and watch carb cutoff times.