3 on 1 off

[gymmy]

I was wondering what the experts way about this routine i've been using. It's the DC method Dave Henry described in Muscular Development: 1 exercise per bodypart and i add 5lbs each cycle and switch exercises when i can no longer make progress on that one.

day 1: smith incline bench, smith behind neck press, french curls
day 2: pull downs, rows, barbell shrugs, preacher curls
day 3: smith squats, lying leg curls, standing calf raises
day 4: off
repeat

i would start off with a weight i could do 8-12 reps, take 15 deep breaths, then do 3-5 reps or how many every til failure, and so on until i could barely do one rep

the reason i use the smith machine is that i can go to failure without a spotter

 

[combat_action]

That's what he wrote? That might be his own personalized DC to fit HIS needs.

The actual program is either a M,W,F split:
Mon-chest/shoulders/triceps/back width/back thickness
Wed-biceps/calves/hamstrings/quads
Fri- (same as Monday)

Certain exercises have certain rep ranges to hit. For example, incline bench (smythe) might look like 15 RP (8,4,3) whereas Hamstrings are 25 RP'd.

The only other split I know about is a Mon/Tues/Thrus/Fri split:
Mon-chest/shoulders/triceps
Tues-biceps/back width/back thickness
Thurs-Legs
Fri-chest/shoulders/triceps

DC also recommends not doing shrugs because they will get hit enough doing rack deadlifts, ect.

I also wouldn't recommend smythe squats because all you're doing is 1 set of 4-8, then the widowmaker of 20 reps. Just use your squat rack and don't puss out.

 

[gymmy]

i'm definitely switching all the smith stuff to barbell on the power rack. If you have any info on specific exercises, diet, etc. let me know.

 

[combat_action]

Negative. Doing DC you want to use mostly machines, esp. the smith machine. It's easier to end on an true 8 second negative and to rack the weights on the bottom of the movement. When I do DC, I use incline smith, flat smith (slight angle, widest grip), and incline hammer. With a specialized system like this, free weights take a back seat. Also, I don't know how strong you are, but there is no way in hell I can do a 20 second static with 315 on incline barbell using free weights! I tried free weights and it didn't work out.

The diet is what people pay for DC's services for. All I know is to eat 2 grams per pound of protein, and drink your olive oil. Mostly common sense.

For specific exercises, everything is straight forward. The above is what I did in order for chest. For back width I recommend pullups, chins, then maybe rack chins. I just hate the pulldown bar. For thickness do barbell rows, rack deadlifts, then cable rows (close grip). I'm doing 5x5 and I personally prefer it. I do incorperate the DC stretches into the 5x5 for the added benefit. Enjoy!

 

[gymmy]

i've read this article (i think the second routine mentioned) http://www.steroidology.com/forum/showthread.php?t=56428

what is the difference between rest pause days and straight set days? i thought the sets were done as explained in the md article?