Originally Posted by anuj247
CHEST AND SHOULDERS PRESSES 11-15 RP
BENCH PRESS (Flat bar pressing) 15-30 RP.
PULLDOWN MOVEMENTS 15-20 RP
BARBELL ROWS 12 SS
NO STATICS ON TRICEPS
CLOSE GRIP AND CGRGP 11-15 RP
SKULLS 15-30 RP
DIPS 15-20 RP......
Yes, I have that saved as well, but I refrained from posting it only because I think the RP range is case dependant and not that cut and dry. That was one of my mistakes my first time attempting this program. I tried to take an outline like this one and apply it to myself. The problem lies with the fact that some people (a lot of people) respond to a higher range than that [sometimes]. It really depends on the exercise, not the muscle group per say. I think that description was from back in 2002 (if I remember correctly, about the time when Cycles for Pennies came out). The problem with BB.COM is that those kids keep posting the same general description that DC asks them not to. I'm talking about the description that has that diet he lays out in the end of the post. He admits that the diet was only a quick example and NOT to be taken seriously.
This is a decent vague description for sure, but I know that a lot of trainees I hear he and IA trains starts off with maybe half of the exercises RP'd, and the rest are straight sets taken to failure. This is due to everyone having different recovery abilities. IMO, for myself, I definately won't be RP'ing some exercises. Here's an example of a partial day I have scheduled for after I recover my pec tear:
Chest: Low Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Weighted Dips: 1-2 straight sets to positive muscle failure
Normally, descriptions like the one above say chest, shoulders, triceps should always be RP'd. In the past I tried to RP triceps as well, but it was near impossible for me unless I didn't use much weight. This time around, I know I'll get a much harder workout straight setting dips. I'll also note that some triceps exercises I will indeed still RP such as rev. grip bench (11-15 RP) and skullcrushers (20-30 RP). So, in my opinion, not having been TRAINED by DC, I recommend that after you write a good schedule and exercise selection that you go through and realistically start off with a few more straight sets than you'd like, and through the blast start to gradually add in some RP's here and there, only as much as your recovery will allow.
Learning from my mistakes, here are some things I would apply common sense to would be:
1. When trying to select exercises, try and pick ones that FIT well together versus trying to pick your most to least favorite.
2. Don't start off using RP's for everything recommended.
3. Pick exercises that are not only the best mass builders, but also ones that will create a good overlap for some extra added frequency than twice every eight days. Example:
Doing deadlifts from the floor for one of your back thickness exercises also blast the shit out of your legs. So, if your schedule of M,W,F has Monday and Friday being both upper days, then put floor deadlifts on Friday, so your legs will get extra work in and have the weekend to recover before hitting them directly on Monday of the following week.
4. If you think you have a deficiency in a certain muscle group when compared to another, then try and pick exercises that address your weakness. (Not the best explanation I know)..Here's an example I read at intensemuscle DC wrote (not in his exact cut and paste words) Example:
If your chest looks like it needs more attention than your triceps do, then for your triceps exercises you should pick weighted dips, reverse grip bench and close grip bench (both in smythe)..Basically exercises that will work the triceps, but also blast your chest for some extra work on top of your regular chest exercises.
Disclaimer: I haven't personally been trained by them. All I'm doing is applying my knowledge from 9 years of lifting and being a member of various internet forums, and using common sense to try and give everyone a better description than the general consensus in internet bullshit floating around most other forums in regards to DC Training.