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how are the alternate DC excercises??? help :)

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  • how are the alternate DC excercises??? help :)

    ok guys..
    i've been reading on DC for a few months now. even bought the DVD which helped clear a lot of things for me and give me a good basic understanding as to what DC is really about. here's the deal...the gym that i go to isnt very sophisticated...actually its down right basic..from what i understand...with DC..its important to be able to do a wide variety of exercises in case you get stagnent in a particular movement. so i sat down and thought about all the main compound movements i can do in my gym...here's what the list looks like...

    chest : flat bench press, incline bench press, incline dumbbell press, decline bench press, parallel bar dips

    shoulders: dumbbell press, military press, arnold's press, machine shoulder press

    triceps: dips, close grip bench press, reverse grip bench press, ez bar skull crushers

    biceps: Ez bar curls, alternate dumbbell curls, incline db curls, preacher curls, drag curls

    back width : chins , front rack chins, close grip pull downs, under grip chins

    back thickness: rack deadlifts, deadlifts, t-bar rows, under grip barbell rows

    quads: squats , leg press, lunges, walking lunges, barbell hack squats(never done these before)

    hams: stiff legged deadlifts, hamstring curls, sumo leg press, GHR's

    calves: standing calf raise, seated calf raise, leg press calf raise

    forearms: barbel wrist curls, pin wheel curls, dumbbell wrist curls, reverse dumbbell wrist curls on preacher bench

    as you can see most of the movements are very basic. there's not much to do for legs at my gym. we dont even have a smith machine (shameful i know)....i would join another gym..but convenience factor with this gym is huge and also i cant spend the extra cash right to join a fancy gym...

    so how does the list look guys? i have a training partner...so safety on some lifts is not an issue...look forward to any help i can get...thank you..

    brown
    Last edited by brownchoclit; 05-26-2011, 01:18 PM.

  • #2
    also...just want to clarify one thing...

    deadlifts....for hams i use stiff legged deads....which for back thickness i can use regular bent leg deads??

    Comment


    • #3
      Are those your only hamstring options? No other Leg Curl variations?

      Comment


      • #4
        unfortunately thats about it for hammies

        Comment


        • #5
          I'm not an expert by any means, but I would find it difficult to do DC over the long term if I was limited to those exercises.

          Hamstrings would be where I'd really struggle.

          Comment


          • #6
            Originally posted by FAHall View Post
            I'm not an expert by any means, but I would find it difficult to do DC over the long term if I was limited to those exercises.

            Hamstrings would be where I'd really struggle.
            why is that?? these are the meat and potato exercises for growing... i mean how many different hamstring exercises can you do?? lol thats it basically

            you can press for chest using incline, decline using dumbbells, barbells, smith, and hammer strength what more do you need for your chest to grow??

            you can do all types of presses for shoulders...you can argue and ask how about side laterals? my answer to that has been i have done basically no side lateral movements since i started dc almost two yrs ago and my shoulders have grown quite a bit.

            nothing slams your triceps like close grip bench, reverse grip bench, dips, and skull crushers.....what do you think makes ur arms grow? rope pushdowns??

            and as far as hamstrings go...with all the squating, sumo leg pressing, deadlifting, stiff leg dead lifting, and leg curling your doing...your hams WILL GROW....and dont forget the extreme stretching...

            you can train anyway you like but DC if you're looking to get big and strong will get you there the fastest!!

            Comment


            • #7
              The only major issue I see is with Hamstrings (quads a little, but this could be worked around).

              What other hamstring exercises could one have? Lying Leg Curl (I assume this is what the OP has), seated leg curl, free motion standing leg curl, Hamflexor, plate loaded hamstring curls. There are a number of hamstring curls available in a well-equipped gym.

              If I'm squatting, leg pressing, and front squatting for quads.

              And I'm deadlifting, rack deadlifting, and T-Bar rowing for back thickness

              And then I'm using Leg curls, Stiff Leg deadlifts, and Sumo Leg Press

              I've got 6 lower back intensive exercises that I'm trying to utilize simultaneously. Then, what do I do when I stall on Leg Press, or Hamstring Curls, or Sumo Leg press? I'm forced to stick in another low-back intensive exercise.

              This is what I mean by struggling long term.

              You could set up an initial blast that would work, but what do you do when you stall? Sure, you can include 9 low-back intensive exercise, but what's that gonna do to your recovery?

              I'm not saying you can't do it (I'm in no place to say that).

              I'm saying, that from a practical standpoint, I would struggle to continue DC once my initial Ham & Quad exercises stalled.


              Do what you want to do, and if it works, GREAT!

              Comment


              • #8
                For hamstrings, do dumbbell leg curls as seen in Project Superheavyweight. Like this(different vid though):

                [youtube]kG-jMmX2KD4[/youtube]

                Comment


                • #9
                  I dont see the problem. All you really need is 4 exercises. The 3 for your rotation and 1 to plug in when one stalls. If 2 weeks later another exercise stalls just plug in the original.

                  Comment


                  • #10
                    Originally posted by brownchoclit View Post
                    ok guys..
                    i've been reading on DC for a few months now. even bought the DVD which helped clear a lot of things for me and give me a good basic understanding as to what DC is really about. here's the deal...the gym that i go to isnt very sophisticated...actually its down right basic..from what i understand...with DC..its important to be able to do a wide variety of exercises in case you get stagnent in a particular movement. so i sat down and thought about all the main compound movements i can do in my gym...here's what the list looks like...

                    chest : flat bench press, incline bench press, incline dumbbell press, decline bench press, parallel bar dips

                    shoulders: dumbbell press, military press, arnold's press, machine shoulder press

                    triceps: dips, close grip bench press, reverse grip bench press, ez bar skull crushers

                    biceps: Ez bar curls, alternate dumbbell curls, incline db curls, preacher curls, drag curls

                    back width : chins , front rack chins, close grip pull downs, under grip chins

                    back thickness: rack deadlifts, deadlifts, t-bar rows, under grip barbell rows

                    quads: squats , leg press, lunges, walking lunges, barbell hack squats(never done these before)

                    hams: stiff legged deadlifts, hamstring curls, sumo leg press, GHR's

                    calves: standing calf raise, seated calf raise, leg press calf raise

                    forearms: barbel wrist curls, pin wheel curls, dumbbell wrist curls, reverse dumbbell wrist curls on preacher bench

                    as you can see most of the movements are very basic. there's not much to do for legs at my gym. we dont even have a smith machine (shameful i know)....i would join another gym..but convenience factor with this gym is huge and also i cant spend the extra cash right to join a fancy gym...

                    so how does the list look guys? i have a training partner...so safety on some lifts is not an issue...look forward to any help i can get...thank you..

                    brown
                    do a search on DC view on flat bench safety issues.
                    "An egg yolk is a terrible thing to waste"
                    J.M.

                    Comment


                    • #11
                      For back thickness you could also add DB row variations and Yates rows. For shoulders you could add DB and BB push press, as well as wide grip upright rows and snatch grip high pulls. For hamstrings you can add GHRs (check Youtube out, there are tons of ways to do these without having access to a GHR platform). For quads you could add in split leg squat variations. For forearms you can add in hammer curls (as well as preacher bench hammer curls). For back width you could add some sort of pullover.

                      I don't know, the list looks fine to me. You're not planning on stalling, so why do you need a million different exercise. All you're missing is Smythe variations on the exercises you already have and a Hammer Strength machine here and there but that won't matter much.
                      Disclaimer: I am not a DC trainee/expert/guru/coach, anything I say is purely my opinion based on experience and research I've read

                      Comment


                      • #12
                        As far as I'm concerned there is no better hamstring exercise than this one...

                        (you can also grab a band that's strapped to a fixed overhead bar to help you off the horizontal position. This is great because it helps less and less as you get in a better leverage, and there's no cheating)...

                        http://www.youtube.com/watch?v=K0o-3...layer_embedded

                        Comment


                        • #13
                          Originally posted by titanium_spine View Post
                          As far as I'm concerned there is no better hamstring exercise than this one...

                          (you can also grab a band that's strapped to a fixed overhead bar to help you off the horizontal position. This is great because it helps less and less as you get in a better leverage, and there's no cheating)...

                          http://www.youtube.com/watch?v=K0o-3...layer_embedded
                          thanks bro..i was doing ghr's on the hyper extension bench (like wojo does on the dvd) ..i dont think i am strong enough to do the flat one in this video..will deftiniely need a pole for support!!

                          Comment


                          • #14
                            Originally posted by Quadriceps View Post
                            For hamstrings, do dumbbell leg curls as seen in Project Superheavyweight. Like this(different vid though):

                            [youtube]kG-jMmX2KD4[/youtube]
                            thanks bro...but adding weight would be tough right? i mean the DB can slip etc..no?

                            Comment


                            • #15
                              and thanks to everyone else for the helpful replies. much appreciate it. i am hoping to get on DC in about a week.

                              i generally do cardio on all my rest days (low intensity)...would i be taxing my body too much doing about 10 minutes of post workout LISS cardio while on DC? with my current routine..my volume of excercises/workout duration is much higher and i do PWO cardio...seems ok....but i dont know if it will be too taxing with DC......

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