Quote:
Originally Posted by 0311
I don't understand what you mean? Are you saying you did a set of 12, and a set of 15? You should be doing 1 x 4-8 (heavy), 1 x 20 (with your 12-15 RM).
Glad to see you starting a journal. Make sure you go light and managable for your first two weeks of DC. Two weeks will cycle you through all the lifts once. Dante talks a lot about people swallowing their pride and going lighter than they'd like the first two weeks to establish your tolerancy for rest/pausing and getting comfortable with the lifts. Especially for your first time running this, these two weeks serve an even greater importance.. It allows you time to really focus on HOW to end at positive muscle failure, ending each rest/pause with a TRUE 8 second negative, and increasing your proficiency of resetting the weights after every rest/pause. In terms of resetting, I'll use incline smythe machine as an example. After you reach positive failure and do an 8 second negative, you rack it on the BOTTOM. Then while you're executing your 12-15 deep breaths of rest, you're upright rowing the bar back up for your next set. Statics and pulses only make up 5% of the program. They're not very important. They mainly act as an overloading technique to further push your muscles slightly beyond failure.
My journal's still up if for whenever you need a reference. I tried to make it into a tutorial as well as my journal. DC Training |
Yea sorta messed up on the squats, very unfamiliar mach, and still have alittle back pumps going on,
thanx for the advice
so the rest pause should look like this ex. 12reps 8sec neg 5reps 8sec neg 2reps eight sec neg? I thought it was only on the last rep of the r.p.
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