Hey guys, I want to let you guys know my stats first of all. Been lifting almost 3 years now. Im 24 years old, before I got into fitness I was a really small scrawny dude and ate like total shit. Im 5'11, when I began I was a twig at 140lbs and not a good bf% I had absolutely no muscle. Now, Im sitting at 185lbs 10% bf checked in the bod pod.
My question is am I ready for the plain jane DC two way? I have done it before and I got good results for a while. Then I ended up switching to a push pull routine because I wasnt sure if I had enough meat on me yet to get the full benefit out of DC.
Now, if you guys still dont think I have enough mass for the two way, I kicked around the idea of throwing in pre exhaust sets for fun, kind of like a mike mentzer routine mixed with DC.
ex.
Chest: Dumbell fly 8-12 reps to failure, Immediatly Do hammer strength flat press (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
Shoulders
Lateral raise 8-12 reps to failure, Immediatly Do hammer strength shoulder press (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
Tris
Skull Crusher (8-12 reps to failure), Immediatly Do Close Grip Bench Press (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
BW
Dumbell Pull over (8-12 reps to failure), Immediatly Do lat pull down (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
BT
Deadlift or T Bar row Straight setted, I don't really think pre exhaust would be a good idea for Back thickness
This would be an example work out of A1
What do you guys think? worth while trying or totally retarded? I would structure the rest of the work outs just like DC with the 2way MWF split.
My question is am I ready for the plain jane DC two way? I have done it before and I got good results for a while. Then I ended up switching to a push pull routine because I wasnt sure if I had enough meat on me yet to get the full benefit out of DC.
Now, if you guys still dont think I have enough mass for the two way, I kicked around the idea of throwing in pre exhaust sets for fun, kind of like a mike mentzer routine mixed with DC.
ex.
Chest: Dumbell fly 8-12 reps to failure, Immediatly Do hammer strength flat press (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
Shoulders
Lateral raise 8-12 reps to failure, Immediatly Do hammer strength shoulder press (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
Tris
Skull Crusher (8-12 reps to failure), Immediatly Do Close Grip Bench Press (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
BW
Dumbell Pull over (8-12 reps to failure), Immediatly Do lat pull down (4-6 reps to failure)
15 breath RP
Keep weights the same and do 1 more set of each till failure just like prescribed before.
Record scores, kill log book next time
BT
Deadlift or T Bar row Straight setted, I don't really think pre exhaust would be a good idea for Back thickness
This would be an example work out of A1
What do you guys think? worth while trying or totally retarded? I would structure the rest of the work outs just like DC with the 2way MWF split.
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