Thanks, G...
Like I said I only put a splash of DC in my chest routine lastnight for shits/kicks. I know the idea of it and kind of have it down as I talk to a huge DC advocate all the time on Pride.
PM me...I'm training legs tomorrow night and I have access to all equipment. How would you structure a routine using...leg ext machine with a 280lb weight stack, leg curl machine same weight...leg press, squat rack (never use smith machines...hate them) and seated and standing calf. Do it here if you want I don't care.
with what you have and assuming you're just playing around I can say to try this. Calfs: I find that movements where the leg is extended work best with DC, I didn't feel like I was getting alot out of seated movements. The way to do DC calves is to pick a "heavy weight", that might take awhile to figure out because your gonna be doing calves different than you probably have ever done them before. start in the stretched position, hold for 15 seconds and explode up then a nice slow decent, should shoot for 5 seconds and then hold again for 15 seconds. I work out alone so what I do is make 2 fists and each time I explode up I pop another finger up, you'er doing alot of counting so it's easy to loose track of your reps count. I count 1 one thousand, two one thousand etc. Once you get it down and figure out what is heavy for you doing these try to add weight evertime or add reps. Usually your calves are on fire by the 10th rep but try for at least 12. REmember you've got to go for a very deep stretch.
Even if I change my views on DC training and drop it in the future I'll say that this si the most effective calf training routine I've ever done.
Thighs: I'd use the legpress, I can't squat cause of lower back isssues. The way DC guys tend to do legs is to do one "very heavy set" of 4-6 reps and then do a "widowmaker" of 20 reps using a weight that will be very hard to get 20 reps with. Again remember you're going to have to keep bumping up the weight every workout.
next workout you might squat for your heavy set of 4-6 but your widowmaker will be the same as it was for your first workout jsut a little heavier.
Hams, 1 Rest-paused set as heavy as you can for 12-15 reps. I like doing "sumo" leg presses. Legs high and wide on the LP platform....these are kinda hard to describe.
follow quad and hamstring movements with stretching done in the "extreme" way...I can give you a link that describes them. Remember when you train DC you're putting the emphasis on not overtraining so you're only doing 1 movement per bodypart but you're trying to bury yourself doing it. I got to the point in my last blast where I had actually "outgrown" some of the machine's in my gym cause I was constantly adding weight. Goodbye hammer row machine, I knew you well.
That's what I'd do in a nutshell, if I was just testing the waters. there's a ton of things to the program but if you do what I said and really go for broke it'll be a fun workout.
