Need help with back to basics...

**a-bomb83** · 05-19-2010, 04:44 PM

Originally Posted by DJDIGGLER

A-bomb how come he talks about low reps (to failure max of 8 reps but as low as 1 or 2)in the article, but in the bottom where he gives the workout layout he shows high reps (11-15)?

if you're like most people who actually decide to train DC the RIGHT way, you'll have to read that probably 3-4 times to actually grasp it. i know i did, and still do from time to time.

9-15 or 11-15 as you mentioned refers to a grand total of reps. each exercise consists of 3 mini sets, if you will. its one big rest paused (RP) set. lets say you're properly warmed up and you're doing incline bb bench. you've warmed up to your work set, and we'll just say you're work set is 225lbs. here's how you'll go about it.

first set - 225x8 (you fail at 8, just short of breaking good form) rack the weight, sit up and take 10-15 deep breaths, should take about 20 seconds or so.

2nd set - 225x4 (again, to failure) rack and breathe again same as above

3rd set - 225x2 now, that bodypart is done. you've done 225x14, so the next time you come around to incline bb, you'll put on 10lbs and do 235 and you'll more than likely end up at about 235x5x3x1 for a total of 9 reps (the low end of the scale). then next time you come around, if you're feeling up to it, just put on 5lbs and try to beat last times reps, or if you're really in the zone and feeling it, put on 10lbs. the goal is to beat previous reps and/or weight. that's why keeping a log book is so important, unless you're some sort of savant, there's NO way you can remember all your sets/reps/exercises.

hope that was clear as mud,lol

DJDIGGLER · 05-19-2010, 06:08 PM

Thanks D-zone I'll do that.

A-bomb that was absolutely clear. That makes tons of sense now. I'm going to do the DC training method. What does your diet look like? Are you a hardgainer or do you have an easy time gaining weight?

**a-bomb83** · 05-20-2010, 05:07 AM

i just ****ing eat. for the rest of the year i'm getting as many calories as i can, clean or not. then come jan/feb, i'll evaluate and more than likely do a recomp of some sort to try and get lean. my avatar is pretty recent, i'm sitting at about 180 and 5'10". bf, i have no idea. first time in quite a while i've been able to see the top part of my abs and serratus so well, i'm content lol.

DJDIGGLER · 05-20-2010, 12:48 PM

Originally Posted by a-bomb83

i just ****ing eat. for the rest of the year i'm getting as many calories as i can, clean or not. then come jan/feb, i'll evaluate and more than likely do a recomp of some sort to try and get lean. my avatar is pretty recent, i'm sitting at about 180 and 5'10". bf, i have no idea. first time in quite a while i've been able to see the top part of my abs and serratus so well, i'm content lol.

Got ya. Yeah you're looking good in that pic. I need to put on the poundage.

**soprano9mm** · 05-20-2010, 06:39 PM

750mg's of test not 7500mg right???

Originally Posted by bgpittbull81

test e 7500mg/w
EQ 600mg/w
tren a 100mg/eod
maybe some igf to inject into bis

i alway got good gains havn oen heavy day a week, rest of week moderate weight but slow reps with 1 min rest between sets for about 45 min straight.. keep constant blood flow to that muscle... that way u hit them dormant muscle fibers that some guys forget about... this is what has worked for me in the past....and i always do push pull muscle like this

mon- chest and tris
tues- back n bis
wends- legs
thurs - shoulders
friday arms only... then rest over weekend and repeat every week.. friday i go heavy on arms so i hit them twice a week.. always got great gains on them..

**soprano9mm** · 05-20-2010, 06:41 PM

oh yeah def agree with igf for the bi's, thats what Im doing now, also I would recomend this protien I found lean pro matrix, its seriously the bes shit ive found, google it!!!

**daved150** · 05-20-2010, 07:15 PM

very good advice here...i agree with abomb...dc is very good for you dj. (abomb...dude...your looking jacked bro!!! good job)

**a-bomb83** · 05-21-2010, 05:38 AM

thanks dave. had it as my profile pic on facebook...only comments i got were to shave the pits,lmao. never even thought of it. hahaaha

DJDIGGLER · 05-21-2010, 09:16 AM

Originally Posted by a-bomb83

thanks dave. had it as my profile pic on facebook...only comments i got were to shave the pits,lmao. never even thought of it. hahaaha

Yeah probably because most were jealous. When I was bigger I posted my pic on facebook and I had the same response rate...none. When I looked at the majority of my friends pics they had gained a ton of weight, as did the chicks I went to school with.

Now I just need to get back to that size...

**pigmeat** · 05-21-2010, 01:32 PM

i wouldnt run a dc typpe program for a month or 2..need to get your body used to training again before you start really pushing yourself

DJDIGGLER · 05-21-2010, 10:14 PM

Originally Posted by pigmeat

i wouldnt run a dc typpe program for a month or 2..need to get your body used to training again before you start really pushing yourself

I thought shocking the system was good though?

**a-bomb83** · 05-22-2010, 03:57 PM

he's probably saying you need to be in some sort of condition before you start. i kind of agree with that as well. i wouldn't start a newb who has never trained before, on DC.

DJDIGGLER · 05-22-2010, 04:07 PM

Originally Posted by a-bomb83

he's probably saying you need to be in some sort of condition before you start. i kind of agree with that as well. i wouldn't start a newb who has never trained before, on DC.

Oh I've trained over the years. I just haven't been serious about it in a little while. I took a month off cause my car has been down, and before that was hitting the gym about 3 times a week doing alternating parts a day...

Day 1 - Bi's / Tri's
Day 2 - off
Day 3 - Chest / Back
Day 4 - Off
Day 5 - Legs / Shoulders
Day 6 - Off
Day 7 - Start over

So I wasn't really light into things. I'm not as strong or big as I was, but definitely not a newb. I was shrugging 365lbs for reps of 10 whereas I used to do 465lbs at my max.

I just wanted a new workout because it seems I'm stuck in a rut and just can't get back to my old size.

DJDIGGLER · 05-22-2010, 10:42 PM

Wow I just realized in that article you linked abomb, that DC is an advertiser here..

**pigmeat** · 05-23-2010, 11:05 AM

sorry dj, i misread your post...i took it you have been out of the gym for a long time, thats why i said to get back into it easy

REGISTER HERE

Thread: Need help with back to basics...

Thread Tools

Display

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Re: Need help with back to basics...

Posting Permissions

Join us

About us

Links