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Exercises (DC Approved)

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  • Exercises (DC Approved)

    I'd like to start a thread, that perhaps could become a sticky. I guess it depends on if it's been done before (I've looked and can't find anything similar, but not saying it doesn't exist) and if it's seen as something that's needed

    How about we all work together and put together a list of exercises/lifts that are approved for the DC style of training. Here are the muscles/groups... what exercises do YOU use that work with DC style training?



    CHEST
    SHOULDERS
    TRICEPS
    BACK WIDTH
    BACK THICKNESS
    BICEPS
    FOREARMS
    CALVES
    HAMSTRINGS
    QUADS

    Here is the list that I have so far with input from LoserCore and Egill:
    <last change 11/23/04>

    CHEST
    incline smythe
    decline smythe
    hammer strength press (incline and decline)
    other good machine press
    incline barbell
    decline barbell
    incline dumbbell press
    flat dumbbell press
    decline dumbbell press

    SHOULDERS
    smythe presses to front
    smythe presses to back of head
    hammer strength press
    other good machine press
    barbell press to front
    barbell press to back of head
    dumbbell shoulder press

    TRICEPS
    close grip bench in smythe
    reverse grip bench in smythe
    skull crushers
    dips (in upright position)

    BACK WIDTH
    rack chins to front
    rack chins to back of head
    reverse grip rack chins (close grip)
    assisted pullups
    hammer strength "pulldown" machines
    other good "pulldown" machines
    pull downs to front
    pull downs to back of head

    BACK THICKNESS
    deadlift
    rack deadlift
    T-bar rows
    smythe rows
    barbell rows

    BICEPS
    barbell curls
    alternate dumbbell curls
    barbell preacher curls
    hammer strength machine curls
    other good machine curls
    cable curls
    incline db curls
    close grip ez-bar preacher curls
    standing medium grip ez-bar curls

    FOREARMS
    hammer curls (alternated)
    pinwheel curls (alternated)
    reverse grip one arm cable curls

    CALVES
    calves on a leg press
    standing calf raises
    calves in hack squat
    seating calf raises
    any calf machine with a good range of motion

    HAMSTRINGS
    seating leg curls
    standing leg curls
    lying leg curls
    stiff leg deadlift
    sumo presses

    QUADS
    squats
    smythe squats
    hack squat
    leg press
    Last edited by Jeffro11821; 11-23-2004, 09:47 AM. Reason: Updating List
    -----------------------------------------------------------------------

    Lead me, follow me OR get the HELL out of my way!

  • #2
    chest - hammer strength incline, hammer strength decline, incline DB press
    shoulders - machine shoulder press, DB shoulder press, smythe front press
    triceps - skullcrushers, reverse grip bench, close grip bench
    back width - close grip pulldown, high pulley rows, rack pullups
    back thickness - floor deads, bb row, t-bar row

    biceps - inclined dumbell curls, close grip ezbar preacher curls, standing medium grip ezbar curls
    forearms - pinwheel curls, hammer curls, reverse curls
    calvs - seated, hacksquat
    hamstrings - sldl, sumo legpress, leg curls
    quads - smythe squat, machine hack squat, leg press

    Comment


    • #3
      here are some of the best exercises:

      CHEST
      incline smythe
      decline smythe
      hammer strength press
      other good machine press
      incline barbell
      decline barbell
      incline dumbbell press
      flat dumbbell press
      decline dumbbell press

      SHOULDERS
      smythe presses to front
      smythe presses to back of head
      hammer strength press
      other good machine press
      barbell press to front
      barbell press to back of head
      shoulder press

      TRICEPS
      close grip bench in smythe
      reverse grip bench in smythe
      skull crushers
      dips (in upright position)

      BACK WIDTH
      rack chins to front
      rack chins to back of head
      reverse grip rack chins (close grip)
      assisted pullups
      hammer strength "pulldown" machines
      other good "pulldown" machines
      pull downs to front
      pull downs to back of head

      BACK THICKNESS
      deadlift
      rack deadlift
      T-bar rows
      smythe rows

      BICEPS
      barbell curls
      alternate dumbbell curls
      barbell preacher curls
      hammer strength machine curls
      other good machine curls
      cable curls

      FOREARMS
      hammer curls (alternated)
      pinwheel curls (alternated)
      reverse grip one arm cable curls

      CALVES
      calves on a leg press
      standing calf raises
      calves in hack squat
      seating calf raises
      any calf machine with a good range of motion

      HAMSTRINGS
      seating leg curls
      standing leg curls
      lying leg curls
      stiff leg deadlift
      sumo presses

      QUADS
      squats
      smythe squats
      hack squat
      leg press
      each day is an opportunity to move you closer to your goals.

      <--- Batdog needs trueprotein for his superpowers www.trueprotein.com
      for a discount use my Batdog approved discount code: EGO693

      Comment


      • #4
        NICE post Egill, that's a pretty darn comprehensive list.

        Anyone else?? Anyone? Anyone? :-)
        -----------------------------------------------------------------------

        Lead me, follow me OR get the HELL out of my way!

        Comment


        • #5
          Here are a few from our list that I'm curious whether they actually fit into the DC system. Do they put to much stress on the 'shoulder' (ie rotator cuff) or such as ez-bar preacher curls, are they too much of an isolation exercise? Or perhaps their just fine?

          barbell press to back of head
          smythe presses to back of head
          rack chins to back of head
          pull downs to back of head
          incline db curls
          close grip ez-bar preacher curls

          -jeff
          -----------------------------------------------------------------------

          Lead me, follow me OR get the HELL out of my way!

          Comment


          • #6
            pay DC he will tell you, lol
            im not hardcore, im not cool, pretending any different would be acting the fool--- ill leave that to those who are good at it

            Training for the Proffesional Natural Olympia fall 2006

            RESPECT ALL, ADMIRE FEW, IDOLIZE NONE

            SQUAT TILL YER EYES BLEED!!!! IM GOIN PLATNUM STRAIT TO THE TOP NEVER STOP UNLESS I DROP.

            Comment


            • #7
              I'm already working on that.. was just trying to put together some 'general' type info for the masses. But thanks for the "valuable" input!

              I've been reading throught this board for over a month now, I've probably read 70% of the messages. And time and time again threads are started by people asking for exercise ideas or exercise alternatives, I figured this might help eliminate some repitition.

              -j
              -----------------------------------------------------------------------

              Lead me, follow me OR get the HELL out of my way!

              Comment


              • #8
                I know Dogg is a big fan of the smythe machine. And it works wonders being able to leave the bar on the carraige between rest-pauses. But......the fixed plane of mostion is NOT what you body does noramlly and many of you will be able to do these on a long-term basis without problems, and SOME of you WILL end up with injuries if you continue to use the smythe week in, week out over the long-term. You will be hard pressed to find a good excercise physiologist, or sports doctor that wont tell you the same. Proceed with cuation!

                Iron Addict
                www.ironaddicts.com

                Comment


                • #9
                  Originally posted by Jeffro11821
                  Here are a few from our list that I'm curious whether they actually fit into the DC system. Do they put to much stress on the 'shoulder' (ie rotator cuff) or such as ez-bar preacher curls, are they too much of an isolation exercise? Or perhaps their just fine?

                  barbell press to back of head
                  smythe presses to back of head
                  rack chins to back of head
                  pull downs to back of head
                  incline db curls
                  close grip ez-bar preacher curls

                  -jeff
                  Those presses, chins and pull downs to the back of head shouldn't plase to much stress on the shoulder (rotator cuff) if you don't go lower than the top of your ears, which is recommended.

                  And all of the bicep exercises I listed are more close to being an isolation exercise so the difference is not much and db curls and ez-bar preacher curls are fine (also if you take them out you don't have too many choices). The only bicep exercises that I would rather call compound is something like pullups and that doesn't fit to well into the program (too much lat involvement on a non back day).
                  each day is an opportunity to move you closer to your goals.

                  <--- Batdog needs trueprotein for his superpowers www.trueprotein.com
                  for a discount use my Batdog approved discount code: EGO693

                  Comment


                  • #10
                    I know what you're saying about the smyth, I've never really been a fan of them, but you really have no choice with the DC program is you don't have a lifting partner. I wish my gym had hore Hammer stuff, but I personally have no choice.
                    "I can spank a monkeys ass until its bright red but I sure cant call it a babboon" - Dante


                    I got a fever! And the only prescription.. is more cowbell!

                    Comment


                    • #11
                      Hammer equiptment is WAY better in that regard. You are still locked to the track of the machine, but the track is not a single plane like the smythe.

                      Iron Addict
                      www.ironaddicts.com

                      Comment


                      • #12
                        some of the hammer strengths exercises feel akvard to me like some incline chest presses,.... at the start of the movement I am pushing forward at ~30° angle and at the end of the movement I'm pushing at ~45° angle, it's like I'm pushing forward and the handles want to go forward & up too, that feels weird on my shoulders so I awoid incline machines that feel like that,....... does anyone else get that (or know wtf I'm talking about).
                        each day is an opportunity to move you closer to your goals.

                        <--- Batdog needs trueprotein for his superpowers www.trueprotein.com
                        for a discount use my Batdog approved discount code: EGO693

                        Comment


                        • #13
                          Originally posted by Egill
                          some of the hammer strengths exercises feel akvard to me like some incline chest presses,.... at the start of the movement I am pushing forward at ~30° angle and at the end of the movement I'm pushing at ~45° angle, it's like I'm pushing forward and the handles want to go forward & up too, that feels weird on my shoulders so I awoid incline machines that feel like that,....... does anyone else get that (or know wtf I'm talking about).
                          Adjust the seat so the handles are a little higher than your arm pit...
                          "That damn log book"

                          www.trueprotein.com Highest quality protein at the lowest price...

                          Comment


                          • #14
                            Originally posted by In-Human
                            Adjust the seat so the handles are a little higher than your arm pit...
                            that might help some but I'we tried many different seat positions and the movement just doesn't feel right to my shoulders when the angle of the pushing changes a lot,........well there are at least 5 chest press machines that work fine for me (and of course the smythe, and barbells and dumbbells) but none of them are much of an incline.
                            each day is an opportunity to move you closer to your goals.

                            <--- Batdog needs trueprotein for his superpowers www.trueprotein.com
                            for a discount use my Batdog approved discount code: EGO693

                            Comment


                            • #15
                              bumping this up cause I've seen a bunch of these type questions lately
                              "I can spank a monkeys ass until its bright red but I sure cant call it a babboon" - Dante


                              I got a fever! And the only prescription.. is more cowbell!

                              Comment

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