New Member w/ Questions

[eaglewrestler27]

Hey bros just got sent over here by iron addict at WorldClass. I have been reading up on DC at animal's board and he said to post over here for a more DC related forum. Here's my stats I just turned 18, I'm at 5'7 180lbs about 14-18% BF. I train muay thai and have wrestled for years and was a linebacker. I have been doing the whole push-pull workouts 4x a week. I would do chest/shoulders then legs/glutes and arms/back. (I get my abs worked in muay thai.) I would do everything 6-8 reps for 4 sets. I've been training for 6 years more intense each year and now I want to step up to some DC training.

Here it is:
chest: DB Flat Bench, Decline Bench, Barbell Incline Press (possible flies?)
shoulders: Arnold Press, Upright rows, Shrugs
triceps: flat skulls, close grip benches, reverse grip benches (dips/ db kickbacks?)
bis: ez bar w/ arm blaster, incline db curl, lying DB Curls
back: deads, corner t-bar rows, cable rows, rack chins, pulldowns,wide grip pullups
quads: squats, leg press, front squats
hams: lying leg curls, stiff leg deads, sumo leg press (hack squat/ lunges?)
calves: leg press calves, standing, seated

[eaglewrestler27]

So what kind of rep scheme and could someone explain rest pause a little clearer please?
Also warm-up explenation would be helpful, and I do the extreme stretching after a workout right?

Thanks for your time bros.

[Egill]

Is your gym rather limited,... there are some exercises that are not one of the easiest ones to rest pause there,..... I don't see many machines (smythe).

[Egill]

So what kind of rep scheme and could someone explain rest pause a little clearer please?
Also warm-up explenation would be helpful, and I do the extreme stretching after a workout right?

Thanks for your time bros.

read the sticky's for better explanations of the rep scheme, if you have then you can ask if something is unansvered.

When warming up go by feel, do enough but don't tire yourself out. For my first exercise of the day it usually looks something like this:
12 reps
10 reps
6 reps
3 reps
1-2 reps
of course I add weight with each set (although I often use the same weight in the first two sets) and I rest 2+ minutes between sets and rest no less than 3 minutes between my last warmup set and my workset. My last warmup set I use weight that is close to the working weight, usually a little more, I feel that it primes my nervous system so I am very strong in the workset.
I don't need as much warmup for the other exercises, I do anywhere from 1-4, usually 2 warmups. This is what works well for me.

I feel that it is best to do the extreme stretches for the muscle right after it has been trained, most do it like that.

[Egill]

I would do chest/shoulders then legs/glutes and arms/back. (I get my abs worked in muay thai.)

Is this muay thai thingy you're doing strenous,... if so then you might have to scale down the training program a little by straight setting or doing a 3 way split ( or both).

[eaglewrestler27]

Alright thanks for the answers. I lift at my house a lot so thats why i listed some of the exercies that I did, but I aslo go to the air force bases gym and that has practicly everything its just a litte far. So feel free to re-write the exercises. Let me know what you think.

[Egill]

I lift at my house a lot so thats why i listed some of the exercies that I did, but I aslo go to the air force bases gym and that has practicly everything its just a litte far.

If you can lift at the air forse bases gym anytime then we could change a few things, here are a few thoughts of mine:

chest: DB Flat Bench, Decline Bench, Barbell Incline Press (possible flies?)
-----We rather go for compound exercises so I would skip the flies,..... DB are RP'ed in high reps for safety so if you do DB flat bench do 15-30RP,.... i'ts easier to RP in the smythe machine than doing barbell presses free weight so I'd rather do that.

shoulders: Arnold Press, Upright rows, Shrugs
-----I'm not sure about the upright rows, they give some sholder/rotator problems,.... I don't see the reason to do shrugs, traps get enough work from deadlifts.

triceps: flat skulls, close grip benches, reverse grip benches (dips/ db kickbacks?)
-----I would go for those first three, dips are fine too but db kickbacks aren't good.

bis: ez bar w/ arm blaster, incline db curl, lying DB Curls
-----I don't know what the first one is,..... I would probably dump one of the db curls out and put something else instead, those exercises are pretty similar.

back: deads, corner t-bar rows, cable rows, rack chins, pulldowns,wide grip pullups
-----I would rather use t-bar rows and smythe rows instead of cable rows,.... you can do rack chins to the back of the head too instead of wide grip pullups, it can be very hard to do wide grip pullups.

quads: squats, leg press, front squats
-----front squats are hard to do, I'd rather use something else like hack squat.

hams: lying leg curls, stiff leg deads, sumo leg press (hack squat/ lunges?)
-----those first three are fine,..... lunges are not that great and I hack squat is a quad exercise.

calves: leg press calves, standing, seated
-----ok.

[eaglewrestler27]

Alright I'll suplement this:
Chest: I'll go DB instead of barbell on the incline and take out dips
Shoulders: just arnold press......What other 2 exercises?
triceps: flat skulls, close grip benches, reverse grip benches
bis: ez curl bar with arm blaster and incline db curl........ what other exercise?
back: deads, corner t-bar rows, rack chins, pulldowns, smythe rows need 1 more
quads: squats, leg press, hack squat
hams: lying leg curls, stiff leg deads, sumo leg press
calves: leg press calves, standing, seated

Questions: What other 2 for shoulders?
Need one more for bis
Need one more for back
Notes:
An EZ curl bar is basicly a barbell that curves for the hand grips and i wear the arm blaster. Its a metal bar across my chest to isolate my arms (think preacher.)

Muay thai is basicly boxing and kickboxing put together with use of knees and elbows. Its used in ultimate fighting and is very fun and very strenuous. :Punch:

Thanks for all the help!

[Egill]

What other 2 for shoulders?
-----smythe presses to front or back (even both), machine presses.

Need one more for back
-----in my reply above I said that you can do rack chins to the back of the head too, so that means you can do two kind of rack chins,......rack chins to front and rack chins to back of head.

An EZ curl bar is basicly a barbell that curves for the hand grips and i wear the arm blaster. Its a metal bar across my chest to isolate my arms (think preacher
-----Ok, sounds fine.

Muay thai is basicly boxing and kickboxing put together with use of knees and elbows. Its used in ultimate fighting and is very fun and very strenuous.
-----Ok, you could have hard time recovering with the "regular" training split, you can read about the other splits in one of the sticky's (be sure to read all the sticky's),..... you could f.ex. straight set everything and still do the two way split, another option would be to do the three way split and RP.

Thanks for all the help!
-----no problem bro, welcome to the board.