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  • my DC 2'er split okay like this?

    i know im bastardizing your programm, mister Trudel,
    but i had to modifiy it slightly to be able to get the full benefits for my needs.
    i have trained my legs (also to some extent my lower-back and traps) a little bit too less for years,
    but worked solid on the rest. now these muscle-groups have to catch up and are not made for RPS anyway.

    with the following plan i already gained 8 pounds of pretty solid mass in 6 weeks
    after years of plateau'ing with a 4-5 day split volume plan.
    still my legs need to catch up a lot, and because i am 2 meters tall,
    i could also need a better back in general and work on those parts the most with my split.

    ________________________________________
    DAY A :

    shoulders, traps and legs.

    i do shoulders first with RPS (A1=upright wide barbell-row /A2=dumbell-press and A3=multi-press)
    and go over to (2 warm-up) 3 straight sets of deadlift/rack-deads,
    before i do a widow-set at the reverse butterfly machine.
    when im done with that, i do (1) 3 sets of front-squats and finish with calves in DC-style.
    i might add that i cant do heavy regular-squats, because my gym doesnt have a rack....
    (no better gym around here, sadly)
    ________________________________________
    DAY B:

    lat, chest, triceps and biceps (in that order).

    all with a DC RPS and a widowmaker and extreme-strecth for the more important parts,
    mainly the lat and sometimes for the chest or triceps.
    for my chest i do RPS with incline dumbell-press (B1), smith incline(B2)
    and "incline dumbell flys"(B3) which are nearly neutral grip press.
    i did too much bench in my earlier days and really have enough of a lower chest atm.
    ________________________________________



    i never had a serious injury and recover pretty well even after heavy work-outs
    (the fronter shoulder, just as my overall regeneration after the leg+back-thickness day),
    but i wonder if my "shoulder on one day and chest the other day" is sustainable in the long run,
    if i avoid heavy work for those parts in the cruising phases.
    doing wide upright rowing as the RPS on one shoulder day and no incline barbell
    or starndard incline-dumbell presses on my chest-days reduces the stress for my fronter shoulder
    to some extent and it works great up to this point, but if any body has serious concerns about this,
    id love to hear them.
    to the recovery-part, i might add that i dont use more than my bodyweight in any exercise except deadlifts,
    and i dont overhead-press or do chest work with more than 2/3 of my bodyweight yet.


    the dealift only forces my lat in a static way and does not hinder my process when training my lat,
    im pretty positive that i can hold onto that part.
    are there any lat-excerises that i should avoid,
    if i do deadlifts 2 days before and/or after the lat-day?
    and do i need a full ROM exercise for my hamstrings,
    despite the fact that they grow very well just by doing deadlifts?


    i really want to keep this split, mainly the deadlift and front-squat on one day,
    but i am flexible with the kind of exercises and their order to some extent.
    im curious what you think about this schedule.
    Last edited by NANO-FIBER; 04-20-2012, 06:00 PM.

  • #2
    Please don't say that you are doing DC.....because you are not....
    STEEL




    "SIMPLICITY, CONSISTENCY, INTENSITY"

    Comment


    • #3
      Please...PLEASE...PLEASE Go read the stickies.

      As Steel said, this is not DC.

      Unless you are at a high level, use the two way slip as Dante lays it out and eat BIG. That is how you will shore up your weak points. Grow big first, then bring up your weak points, hell fo all you know, what you thought are weak points might not be once you start packing on size.
      Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

      Stickies...just read the damn stickies...

      2014 Xcalibur Cup Bantam Open - 1st
      2014 Tracey Greenwood Classic Bantam Open - 1st
      2015 Beat Cancer!

      Comment


      • #4
        well, without arguments im hardly able to change something in my split when i have such big success.

        the majority says you cant change anything in dantes training.
        whenever i feel like i became part of the majority,
        i take a step back from myself an analyze the situation rationaly.
        most of the times the majority is not what fits for me. there is not a "holy grail" of a 2 day split for rest-pause-sets.
        everyone is differnt and some are even more different.
        i will keep my split as long as i improve my lifted weigth and my bodyweight and wont change anything for first.
        it works, and if it is any help for the dogmatic people around here i will call it "i see"-training, in short "IC".
        maybe that'll help to get some answers.

        i highlighted my main-questions in red and got no answer to them, ill hope the thread will get some responses with content, arguments and thoughts to my questions rather than what has been posted yet.

        i go to read the stickies now.
        Last edited by NANO-FIBER; 04-20-2012, 07:31 PM.

        Comment


        • #5
          Originally posted by NANO-FIBER View Post
          well, without arguments im hardly able to change something in my split when i have such big success.
          the majority says you cant change anything in dantes training.
          whenever i feel like i became the majority, i take a step back from myself an analyze the situation rationaly, and most of the times the majority is not right.
          i will keep my split as long as i improve my lifted weigth and my bodyweight and wont change anything for first. it works, and if it is any help for the dogmatic people around here i will call it "i see"-training, i nshort "IC". maybe that'll help to get some answers.

          i highlighted my main-questions in red and got no answer to them, ill hope the thread will get some responses with content, arguments and thoughts to my questions rather than what has been posted yet.
          You can run your split and your training any way you want to, but it is NOT DC, so don't call it such. Also, you are in the Puppy Pound forum which is for newbies to DC, which you are not running.....the answers you will most likely get will reflect Mentals answer.....if you're not gonna follow DC to the letter, post your question about training in the main forum. This forum is for newbs who wanna learn the ins and outs of DC, which you obviously do not....no disrespect intended, you simply are not training DC....
          STEEL




          "SIMPLICITY, CONSISTENCY, INTENSITY"

          Comment


          • #6
            Originally posted by NANO-FIBER View Post
            i know im bastardizing your programm, mister Trudel,
            but i had to modifiy it slightly to be able to get the full benefits for my needs.
            i have trained my legs (also to some extent my lower-back and traps) a little bit too less for years,
            but worked solid on the rest. now these muscle-groups have to catch up and are not made for RPS anyway.

            with the following plan i already gained 8 pounds of pretty solid mass in 6 weeks
            after years of plateau'ing with a 4-5 day split volume plan.
            still my legs need to catch up a lot, and because i am 2 meters tall,
            i could also need a better back in general and work on those parts the most with my split.

            ________________________________________
            DAY A :

            shoulders, traps and legs.

            i do shoulders first with RPS (A1=upright wide barbell-row /A2=dumbell-press and A3=multi-press)
            and go over to (2 warm-up) 3 straight sets of deadlift/rack-deads,
            before i do a widow-set at the reverse butterfly machine.
            when im done with that, i do (1) 3 sets of front-squats and finish with calves in DC-style.
            i might add that i cant do heavy regular-squats, because my gym doesnt have a rack....
            (no better gym around here, sadly)
            ________________________________________
            DAY B:

            lat, chest, triceps and biceps (in that order).

            all with a DC RPS and a widowmaker and extreme-strecth for the more important parts,
            mainly the lat and sometimes for the chest or triceps.
            for my chest i do RPS with incline dumbell-press (B1), smith incline(B2)
            and "incline dumbell flys"(B3) which are nearly neutral grip press.
            i did too much bench in my earlier days and really have enough of a lower chest atm.
            ________________________________________



            i never had a serious injury and recover pretty well even after heavy work-outs
            (the fronter shoulder, just as my overall regeneration after the leg+back-thickness day),
            but i wonder if my "shoulder on one day and chest the other day" is sustainable in the long run,
            if i avoid heavy work for those parts in the cruising phases.
            doing wide upright rowing as the RPS on one shoulder day and no incline barbell
            or starndard incline-dumbell presses on my chest-days reduces the stress for my fronter shoulder
            to some extent and it works great up to this point, but if any body has serious concerns about this,
            id love to hear them.
            to the recovery-part, i might add that i dont use more than my bodyweight in any exercise except deadlifts,
            and i dont overhead-press or do chest work with more than 2/3 of my bodyweight yet.


            the dealift only forces my lat in a static way and does not hinder my process when training my lat,
            im pretty positive that i can hold onto that part.
            are there any lat-excerises that i should avoid,
            if i do deadlifts 2 days before and/or after the lat-day?
            and do i need a full ROM exercise for my hamstrings,
            despite the fact that they grow very well just by doing deadlifts?


            i really want to keep this split, mainly the deadlift and front-squat on one day,
            but i am flexible with the kind of exercises and their order to some extent.
            im curious what you think about this schedule.
            The answer is your whole routine is a clusterfuck.....make a journal and take your "IC" training in there and see if you get responses. There is no reason for you to ask advice of DC'ers when you have clusterfucked the whole program. You OBVIOUSLY have not read much, if at all, since being here.....God I grow tired of these kind of posts......
            STEEL




            "SIMPLICITY, CONSISTENCY, INTENSITY"

            Comment


            • #7
              IC

              i will post elsewhere, dogmatic thoughts and religious believe are not my favour.
              both work well for the underclass/underprivileged who have a hard time to think through things by themself, though.
              its ridiculous to believe (or just teach) that no other split could be just as good or better,
              and no mentally sane person would say any differnt.
              if thats the way you want to educate people (got educated in your case), good luck.

              never the less, dante is very intelligent, eloquent and obv experienced.
              thats what brought me here in the first place, talking to the person that improved my training a lot.
              but i like conversation with arguments and thoughts instead of dogmatic, religious rinse and repeat of what has been carved in stone.
              dantes article already helped me so much to improve my training, and the main part of it is not the rest-pause sets and the given volume and intensity (i think other HIT programms would have helped me nearly same as well as this), but the general concepts and thoughts of how he approches things around the gym (and in general).
              the brain should be trained like a muscle, too.

              my training is a clusterfuck in the eyes of dogmatic, religious, blind man, maybe.
              sorry for the offense, im out of the DC forum now.

              i have read all of the stuff from dante, and just because he is a narcistic genius does not mean that i cant clusterfuck his programm the way i want it. i have a brain and make use of it. i have success.
              thanks for the ideas, dante, but please coach you followers in general behaviour, since there "are no dumb question in here". i had to smile a little bit about that.

              steel1970, PLEASE CLOSE THIS THREAD
              Last edited by NANO-FIBER; 04-20-2012, 08:00 PM.

              Comment


              • #8
                Originally posted by NANO-FIBER View Post
                im curious what you think about this schedule.
                I think it sucks.
                Journal http://www.intensemuscle.com/showthread.php?t=51093

                Comment


                • #9
                  Originally posted by Adam2433 View Post
                  I think it sucks.
                  please use an argument next time, like.. a reason..., duh.
                  Last edited by NANO-FIBER; 04-20-2012, 08:06 PM.

                  Comment


                  • #10
                    Originally posted by NANO-FIBER View Post
                    why dont you just go to beat your meat, you troll?
                    please use an arguments the next time or simply dont post.
                    Why don't you fucking watch your mouth when talking to long time members of the board?

                    Here's a clue, if a few people have responded and all have given you short, smart ass answers, it is probably a good sign that you haven't read enough or thought your question through.

                    We don't spoon feed shit here. If the answer is readily available, we expect you to search out the answers on you're own and do a little leg work; then come back with questions.
                    2010 NPC North Star

                    Comment


                    • #11
                      The answer to you're questions are......
                      No, that is not how DC is suppose to be run.

                      No, we have no idea if your plan will work for you or not. How could any of us possibly know that? Do it. If it works, great. If it doesn't, change it.
                      2010 NPC North Star

                      Comment


                      • #12
                        Your wish is my command.....
                        STEEL




                        "SIMPLICITY, CONSISTENCY, INTENSITY"

                        Comment


                        • #13
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                          Heckman aka "WISE" OLD MAN

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