I’ve been training DC style for about 4 weeks now and I’ve made some of the best gains of recent years (up 8lbs to 262. Even more amazing, from my perspective at least, is that I’ve been clean for the last 4 weeks), but I have run into a few problems:
1) The first is regarding the rest pause set. Reading the DC training threads I get the impression I should be doing something like 8+4+3reps, but I can’t get anyway near this number of RP reps. The last time I did DB shoulder press I got 10+0+0, cable curls 9+2+1, bench press 11+1+1 and it’s pretty much the same for everything except triceps exercises. I’m taking about 20secs rest between sets as well (I find it easier to time it rather than count breaths). I presume this is indicative of my fibre type ratio (high %FT?). Regardless, what should I do? Should I just accept it? Should I up the rep range (15+1+1 as opposed to 11+1+1)? Or maybe I should increase the rest time between sets (30secs maybe)?
2) Imagine a big potato with two straws sticking out of it, that’s what my upper body looks like. I’m 262 with the arms of someone half my size. Am I right in saying that for lagging arms I should just up the rep range? Bearing in mind my problem above, should I go for say 20+2+1? I was thinking maybe I should include one extra straight set for my bi’s and one for my tri’s?
Thanks
1) The first is regarding the rest pause set. Reading the DC training threads I get the impression I should be doing something like 8+4+3reps, but I can’t get anyway near this number of RP reps. The last time I did DB shoulder press I got 10+0+0, cable curls 9+2+1, bench press 11+1+1 and it’s pretty much the same for everything except triceps exercises. I’m taking about 20secs rest between sets as well (I find it easier to time it rather than count breaths). I presume this is indicative of my fibre type ratio (high %FT?). Regardless, what should I do? Should I just accept it? Should I up the rep range (15+1+1 as opposed to 11+1+1)? Or maybe I should increase the rest time between sets (30secs maybe)?
2) Imagine a big potato with two straws sticking out of it, that’s what my upper body looks like. I’m 262 with the arms of someone half my size. Am I right in saying that for lagging arms I should just up the rep range? Bearing in mind my problem above, should I go for say 20+2+1? I was thinking maybe I should include one extra straight set for my bi’s and one for my tri’s?
Thanks
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