Training Routine
- This topic has 5 replies, 3 voices, and was last updated 17 years, 8 months tagasi by
.
-
Postitused
-
I’ve only been training a year. In that time I’ve used supersetting, circuits, drop sets, high intensity, German Volume Training and other stuff.
I think that I grew best on high intensity workouts (lower weights but 15-30s rest between sets) or punishingly high volume (but not for many weeks as it burns you out).
What I’m following now is the basic ’doggcrapp’ style, if you’ve heard of it.
I have two types of workout, and three sets of each type. So I start with A1, then next workout I do B1, then A2, then B2.. etc.
The A workouts are: chest, shoulders, triceps, back width, back thickness.
The B workouts are: biceps, forearms, calves, hams and quads.
Here they are.
A1
incline bench press
front press
close grip bench press
pull ups
deadlift
B1
barbell curls
hammer curls
seated calf raises
romanian deadlift
back squats
A2
flat bench press
shoulder press to rear of head
reverse grip bench press
chin ups
barbell rows
B2
alternate db curls
reverse grip cable curls
standing calf raises
seated leg curls
leg press
A3
decline bench press
dumb bell shoulder press
upright dips
pull downs to front
t-bar rows
B3
cable curls
pinwheel curls
calf raises
sumo deadlifts
front squats
The protocol for the exercise is
* Calves and forearms – aim to do 1 set of 12 reps with as much weight as possible. same for rows, romanian deadlifts
* For chest, shoulders, triceps, biceps and back width exercises I do 3 sets with 20 seconds rest between sets. I aim for the rep ranges 8-12, then 6-8, then 4-6.
* For quads I do 4-6 as heavy as I can go, then reduce the weight by 20% and go to complete failure.
* For deadlifts I do 6-8 heavy and then 3-4 as heavy as I can manage
Each routine takes around 35-45 mins. I normally work out Monday, Wednesday and Friday.
I stay with the same weight and do more reps until I am exceeding the rep range targets, in which case I add weight. And so on.
The rule is that you must post an increase in volume every session (so each A1 exercise has to beat the previous A1 exercise). If you don’t then you change the exercise for that body part.
I’m in my 3rd cycle of this routine.
Comments?
I’d say my upper legs have grown very well indeed. I really like leg exercises.
The calves are vastly better than when I started, but still nothing to write home about.
Biceps and triceps grow pretty good, back looks OK. It’s my chest that I feel is really lagging.
I didn’t do any decline work at all until very recently, maybe that could be it.
I posted dc routine in this forum some time ago , got some very skeptical responses, because it is so much different from the routines folks use here.
You don´t finish your workout with squats , this goes against weider principles or something.lol.
For quads 4-6 as heavy as you can go, then 20 rep set , widowmaker.
Flat bench presses are usually not used in this kind of routine.
Are you using extreme stretches?
I often don’t make 20 squats after the heavier ones, so I’ll reduce the weigh to make it a proper ‘widowmaker’.
On the days I do squats, I do finish with them?
I do try to stretch after each exercise and sometimes use weights to assist the stretch. I don’t always, but mostly.
Lots of questions:
How is DC working out for you?
What kinds of routines are popular here?
Why isn’t flat bench press used?
What makes a stretch ‘extreme’?
http://www.intensemuscle.com/ There you can find all the information about dc training, thing you might not like , they say that dc is not for beginners.
It works ,at the moment i don´t even think about doing something else. For me it´s more about maintaining what i have, i have some old injuries and those start to bother me again when i go too heavy.
Flat bench is not used because of safety reasons.
I don´t know why it is called extreme stretching , maybe because it´s painful , you have to hold it at least for 60 secs or even more if you can, anyway it has very important place in this routine.
Most people use traditional volume training , everything once a week and lot´s of exercises and sets.
- You must be logged in to reply to this topic.