Exercise Choice Variation

[hockechamp14]

Okay definitely a noob question - but we're in the puppy pound.

So do most DC'ers tend to use 3 exercises per muscle group that are fairly similar during a single blast, or is it better to try to create the most variation. What is the theory behind either?

So in a nutshell is it preferable to do something like
(Quad exercise)
B1. Barbell full back squat
B2. Cambered bar full squat
B3. Safety bar squat

Vs.

B1. Barbell back squat
B2. Hack squat machine
B3. Leg press

Thanks guys.

[DC_catholic315]

You could do anything really as long as your progressing using full rom and perfect form... I would think that if your rotating a row like a tbar or a bb row and two deadlifts as well as using a stiff leg for hams you'd fry the crapt outta your back rotating these as your quad... At least for me it would be too much... I believe a lot of the DC practitioners use the leg press and hacks to give a little lower back support so that brutally heavy deadlifts rack pulls and t bars along with stiff legs don't wreck your lower back all the time.... I personally dig the ability of the leg press and the hacks to be able to vary my foot position to really get deep and dirty... If it were me (and I'm no expert jus a dude who likes slag iron and occasionally over thinks stuff way too much) I'd at least give myself a leg press back squat and maybe a smythe squat in my rotation so I could pound rack pulls and heavy deads in my rotation and stiff legs on my leg press day... IMO if your not pounding the dead lifts (and I don't do floor deads I do rack pulls and a variation on the top handles of the trap machine hammer machine) your doing your back thickness a disservice... Now if injury or structural limitation prevents floor dead lifting (then it's unlikely so much back squatting wouldn't kill you as well) that's a diffrent story... It's jus the reason IMO so many DC trainers utilize hacks and leg presses.... Oh and because they flat about work lol but you have a plethora of quad exercises to choose from hacks (maybe even 2 or 3 diff kinds like a horizontal a v squat and the standard slide) leg presses ( again maybe several models) smythe front and back reg front and back squats safety bar squats ( which we don't have and I've never had the pleasure of using so I really can't say if it's taxing to the lower back) and the cambered bar thing idk what that is? Homon even has a video of a cool ass back squat on a smythe holding the bar under your butt... Hell I've seen people do vertical leg presses on the smythe.... If your back can take it the choices you've listed are correct as DC doesn't follow cookie cutter layouts but I believe also in variety... And the similarity between those movements it seems would not be as beneficial as picking a leg press or a hack or a smythe to go with back and safety bars jus IMO.....

[DC_catholic315]

Sorry for the long post lol I jus will say that prolly back squatting leg pressing and a smythe (maybe a front smythe on your heavy set and a back on the widow as smythe fronts can be akward and front squats in general are akward to get 20 30 reps on) or a hack squats would give you a great starting layout to rip apart and enough of a low back break you could pound deads rack pulls and keep stiff legs in your arsenal...

[bicep_grind]

i have always...always in the 5 years iv been dcing...i front squat vartiant, a back squat variant and a machine movement.

so barbell squats (or on a smyth, or a front box squat plus wide or narrow foot placements )

barbell back squats (smyth, to a box or smyth plus to a box plus wide or narrow foot placements)

and machine movements (front/back squat machines....leg presses plus different foot placements and hack squats etc)

to me something like this will just give you just better overall development instead of doing all movements that are all back squats for example.

i would include 3 movements that were all similar if my body seriously demanded that kind of stimilation for example 3 incline movements on chest if my upper chest was seriously weak.

Matt

[DC_catholic315]

agreed grind... Champ 14 throw down the slag iron on three variations and focus on them wt increases on them basics bro... If you are increasing on a back or front squat a machine or hack squat and a leg press through a full rom (ass to grass and armpit deep you will find roots and grow tree trunks!!) I know grinds avatar makes me want to burry my leg presses wed!!!!

[theVirus]

I think variating the exercices will aproach the muscle from different angle not?

[Kidrok (Hop)]

If you have the equipment than go with the variation definitely.

[mentalflex]

I think variating the exercices will aproach the muscle from different angle not?

Of course! You'll achieve a different stimulus doing incline Db bench than BB incline bench (stabilization, depth or rep, ability to angle your hands...etc). When you change exercises you change the activation pattern (homon has written on this before) and changing the activation pattern will stimulat the muscle in new ways to induce growth. It essentially prevents stagnation.

[DC_catholic315]

Side note hey mental... Even though I'm not doing DC currently I have a much better understanding about what/how to set up blasts and why to choose/ not choose exercises now due to your recent post... I appreciate the time you put in in the new DC thread... Lots of good food for thought

[mentalflex]

No prob man... the more experience and more the learning the better. You'll be able to adapt and make continued progress and know when to change exercises, program, rep schemes..etc.

Look forward to seeing your prgoress

[DC_catholic315]

No doubt jus sticking with the basics til I get my intensity up enough that I can get the most out of DC (and bodyfat in check so I can eat my way to success with it as well)... Are you doing the cutler classic again? If so will be looking forward to your showing

[mentalflex]

I think variating the exercices will aproach the muscle from different angle not?

No doubt jus sticking with the basics til I get my intensity up enough that I can get the most out of DC (and bodyfat in check so I can eat my way to success with it as well)... Are you doing the cutler classic again? If so will be looking forward to your showing

No, the competition I was going to do is the same day as my Uncle's wedding... which he just announced, so i have some re-planning to do. Shooting for something around June-July (not June 28th as that is the day of the wedding)