what program has given you the most MASS?

[natural al]

Kul, iv actually been doing that anyway.

Been doing the perscribed set of 12 (each time i get 12 i up weight the next time), then dropping weight abour 10-2- kg's and trying to knock out  12-20 rep set.

davie

that's cool, I'm trying to get to a point where I'm moving the heaviest weight that I can for 4-6 reps and follow it up with a 20 repper.  I did some seated rows and bumped the weight up from my last workout where I got 8 reps, I still got 7 reps but it was hard as hell.  I'm gonna bump it up another plate next time and see what happens.  Back when i first read the dog log one of the things that DC said was that he wanted you to be lifting so heavy that you would actually have anxiety over your next workout, trying to figure out how you could beat your previous best.  I've always pushed myself but never to that point...meaning no matter what I did I was pretty confident I could beat my previous best, well this is the first time where I'm getting a little worked up over what I can actually do with certain movements....it's pretty fun.

[ngm21084]

that's cool, I'm trying to get to a point where I'm moving the heaviest weight that I can for 4-6 reps and follow it up with a 20 repper.  I did some seated rows and bumped the weight up from my last workout where I got 8 reps, I still got 7 reps but it was hard as hell.  I'm gonna bump it up another plate next time and see what happens.  Back when i first read the dog log one of the things that DC said was that he wanted you to be lifting so heavy that you would actually have anxiety over your next workout, trying to figure out how you could beat your previous best.  I've always pushed myself but never to that point...meaning no matter what I did I was pretty confident I could beat my previous best, well this is the first time where I'm getting a little worked up over what I can actually do with certain movements....it's pretty fun.

so what your saying is you put heavy enough weight where your only getting 4-6 reps on the first set then drop the weight to low enough where you get 20 reps between the last 2 sets or 20 reps each set?

[natural al]

so what your saying is you put heavy enough weight where your only getting 4-6 reps on the first set then drop the weight to low enough where you get 20 reps between the last 2 sets or 20 reps each set?

1 set heavy enough to only allow 4-6 reps

1 set haevy enough to only allow about 20 reps

that's it.

[ngm21084]

so your only doing 2 sets instead of three? i thought the whole dc thing was three sets with 15 in between each set

[natural al]

so your only doing 2 sets instead of three? i thought the whole dc thing was three sets with 15 in between each set

you don't rest pause quad or back thickness movements in most cases cause most people's form would go to shit and you'd hurt your back so you do one heavy set, wait a couple of minutes and do another lighter set.  Most other movements are rest paused in the manner your speaking of. 

[ngm21084]

oh alright then good to know im going to assume then that would cover deads rows pulldowns and squats and leg presses?   thank you for your guidance

[natural al]

I would rest pause pulldowns...just use the above described on thickness movements-rows, deads, t-bar etc.  for width movements it's usually ok to rest pause them.

[L.T.]

One bodypart a day 5 days a week 2 on 1 off 3 on 1 off.

Structural Program

Week 1

Monday - Back            Sets            Reps
supported bent rows         pyramid warm ups then      4x8
pulldowns to the front            5            10-12
one arm rows               4            8-10
seated rows               4            12-15

Tuesday - Chest
incline barbell           pyramid warm ups then      4x8
incline DB press            4-6            6-10
*flat flies               5            8-10
*flat DB press               5            8-10
dips                                                                 3                                              max
Wednesday - OFF

Thursday - Shoulders
smith machine front press      pyramid warm ups then      4x8
seated side laterals            5            8-10
bent laterals               5            10-12
up right rows                         3            10-12
shrugs                                                              3                                              10
Friday - Arms
close grip bench         pyramid warm ups then      5x5
lying triceps extension         3            3
triceps pushdowns            4            4
alternate DB curls         warm ups then            3x5, 1-2x8-10
preacher curls               3            8-10
alternate hammer curls         3            10-12

Saturday - Legs
squats               pyramid warm ups then      4x15
leg press            warm ups then            3x10-12
lying leg curls            pyramid warm ups then      4x12-15
leg extensions               3            15

* - supersets










Week 2


Monday - Back            Sets             Reps
reverse grip bent rows         pyramid warm ups then      5x6-8
seated rows               4            8-15
reverse grip pulldowns         4            8-10
pulldowns to chest            3-4            10-12
hammer one arm rows                                    3                                              8-10

Tuesday - Chest
incline barbell press         pyramid warm ups then      5x4
flat DB press            warm ups             4x6-8
seated chest press            4            8-10
pec dec                            5            10-12

Wednesday - OFF

Thursday - Shoulders
2 arm DB press         warm ups then            6x8-10
seated side laterals            3            8-12
upright rows               3            8-12
rear delt machine            5            12-15

Friday - Arms
Machine dips                      pyramid warm ups then      5x8-10
triceps extension machine         4            8-10
one arm DB extensions         2-3            6-10
alternate DB curls         warm ups then            3x6
machine preacher curls         3-4            8-10
barbell curls                                                     3                                             8-10
Saturday - Legs
squats               pyramid warm ups then      5x5
lunges                  5            6-10
lying leg curls            Warm ups then         5x8-12










Week 3





Monday - Back            Sets            Reps
T-bar rows            pyramid warm ups then      5x5
seated rows            warm ups then            3x8-10
reverse grip pulldowns         3            8-10
pulldowns to the front                  5            12-15
machine high grip row                                   3                                               8-10
Tuesday - Chest
bench press            pyramid warm ups then      5x15,12,10,8,6
incline DB press            5            6-8
flat flies               5            8-10
dips                                                                 3                                              max
pec deck                                                          3                                              12-15

Wednesday - OFF

Thursday - Shoulders
front press                       pyramid warm ups then                          5x15,12,10,8,6
seated side laterals            5            8-10
rear delt machine         warm ups then            4x8-10
front raise                                                       3                                               8-10
bent lateral raise                                             3                                               12

Friday - Arms
lying triceps extension        warm ups then         5x6-10
overhead rope               3            8-12
triceps pushdowns            4            8-10
preacher curls               6            6-8
alternate DB curls         warm ups then            4, 6, 8, 10
DB concentration curls         1-2            10-12

Saturday - Legs
leg press            warm ups then            3x6, 1x8-10, 1x12-15, 2-3x25+
lying leg curls            warm ups then            4x8-10
lunges                                                               4                                                 8-12






Week 4





Monday - Back            Sets            Reps
bent over rows (optional grip)      pyramid warm ups then      8x8
close grip pulldowns                       5            6-8
pulldowns front             4            10-15

Tuesday - Chest
incline barbell press         pyramid warm ups then      5x6-8
flat DB press            warm ups then            5x6-8
pec dec                          5            10-12
bench press                                                      3                                             12-15

Wednesday - OFF

Thursday - Shoulders
smith machine front press      pyramid warm ups then      5x8
seated side laterals         warm ups then            5x10-12
front alternate raises            3            10-12
2 arm cable bent            5            12-15

Friday - Arms
alternate DB curls         pyramid warm ups then      2x4, 1x6-8, 1x10
preacher curls            warm ups             3x6-8
barbell curls                                                    3                                               10
close grip bench         warm ups             5x5
lying triceps extension         3            8-10
overhead rope                                                 4                                              10-12

Saturday - Legs
hack squats            pyramid warm ups then              5x15,12,10,8,6
lunges                  3            6-10
deadlifts               3            8-10
leg extensions                                                    3                                                12-15
lying leg curl                                                   3                                              10-12






Week5

Monday - Back            Sets            Reps
T-bar  rows                  pyramid warm ups then               5-6x6-10
reverse grip pulldowns          4            8-12
seated rows               4            8-10
wide grip gravitron            4            10-15
hammer close grip pull downs                       3                                               10-12

Tuesday – Chest
incline DB press         pyramid warm ups then      3x4, 2x6-8
flat DB press               5            8-12
seated chest press                  1-2 sets  then               1- strip set
pec deck                                                         3                                                12-15
dips                                                                 3                                                max

Wednesday - OFF

Thursday - Shoulders
Standing  front press                pyramid warm ups then             5x5, 3x8
seated side laterals            4            8-10
upright rows               3-4            8-10
one arm cable bent            3            12-15

Friday - Arms
triceps pushdowns         pyramid warm ups then      5x6-10
one arm DB extensions         3            8-10
lying triceps extension                     3            10-12
preacher curls            warm ups then          3x6, 2x8, hammer curls                                                  3                                              8-10
DB concentration curls         3            6-8
Barbell curls                                                   3                                              10

Saturday - Legs
hack squats or squats         pyramid warm ups then      5x8
one legged leg press         warm ups            3-4x10-12
lying leg curls            warm ups            4x8-12
leg extension                                                                                                   4x15
dead lifts                                                                                                          3x12

[ngm21084]

One bodypart a day 5 days a week 2 on 1 off 3 on 1 off.

Structural Program

Week 1

Monday - Back            Sets            Reps
supported bent rows         pyramid warm ups then      4x8
pulldowns to the front            5            10-12
one arm rows               4            8-10
seated rows               4            12-15

Tuesday - Chest
incline barbell           pyramid warm ups then      4x8
incline DB press            4-6            6-10
*flat flies               5            8-10
*flat DB press               5            8-10
dips                                                                 3                                              max
Wednesday - OFF

Thursday - Shoulders
smith machine front press      pyramid warm ups then      4x8
seated side laterals            5            8-10
bent laterals               5            10-12
up right rows                         3            10-12
shrugs                                                              3                                              10
Friday - Arms
close grip bench         pyramid warm ups then      5x5
lying triceps extension         3            3
triceps pushdowns            4            4
alternate DB curls         warm ups then            3x5, 1-2x8-10
preacher curls               3            8-10
alternate hammer curls         3            10-12

Saturday - Legs
squats               pyramid warm ups then      4x15
leg press            warm ups then            3x10-12
lying leg curls            pyramid warm ups then      4x12-15
leg extensions               3            15

* - supersets










Week 2


Monday - Back            Sets             Reps
reverse grip bent rows         pyramid warm ups then      5x6-8
seated rows               4            8-15
reverse grip pulldowns         4            8-10
pulldowns to chest            3-4            10-12
hammer one arm rows                                    3                                              8-10

Tuesday - Chest
incline barbell press         pyramid warm ups then      5x4
flat DB press            warm ups             4x6-8
seated chest press            4            8-10
pec dec                            5            10-12

Wednesday - OFF

Thursday - Shoulders
2 arm DB press         warm ups then            6x8-10
seated side laterals            3            8-12
upright rows               3            8-12
rear delt machine            5            12-15

Friday - Arms
Machine dips                      pyramid warm ups then      5x8-10
triceps extension machine         4            8-10
one arm DB extensions         2-3            6-10
alternate DB curls         warm ups then            3x6
machine preacher curls         3-4            8-10
barbell curls                                                     3                                             8-10
Saturday - Legs
squats               pyramid warm ups then      5x5
lunges                  5            6-10
lying leg curls            Warm ups then         5x8-12










Week 3





Monday - Back            Sets            Reps
T-bar rows            pyramid warm ups then      5x5
seated rows            warm ups then            3x8-10
reverse grip pulldowns         3            8-10
pulldowns to the front                  5            12-15
machine high grip row                                   3                                               8-10
Tuesday - Chest
bench press            pyramid warm ups then      5x15,12,10,8,6
incline DB press            5            6-8
flat flies               5            8-10
dips                                                                 3                                              max
pec deck                                                          3                                              12-15

Wednesday - OFF

Thursday - Shoulders
front press                       pyramid warm ups then                          5x15,12,10,8,6
seated side laterals            5            8-10
rear delt machine         warm ups then            4x8-10
front raise                                                       3                                               8-10
bent lateral raise                                             3                                               12

Friday - Arms
lying triceps extension        warm ups then         5x6-10
overhead rope               3            8-12
triceps pushdowns            4            8-10
preacher curls               6            6-8
alternate DB curls         warm ups then            4, 6, 8, 10
DB concentration curls         1-2            10-12

Saturday - Legs
leg press            warm ups then            3x6, 1x8-10, 1x12-15, 2-3x25+
lying leg curls            warm ups then            4x8-10
lunges                                                               4                                                 8-12






Week 4





Monday - Back            Sets            Reps
bent over rows (optional grip)      pyramid warm ups then      8x8
close grip pulldowns                       5            6-8
pulldowns front             4            10-15

Tuesday - Chest
incline barbell press         pyramid warm ups then      5x6-8
flat DB press            warm ups then            5x6-8
pec dec                          5            10-12
bench press                                                      3                                             12-15

Wednesday - OFF

Thursday - Shoulders
smith machine front press      pyramid warm ups then      5x8
seated side laterals         warm ups then            5x10-12
front alternate raises            3            10-12
2 arm cable bent            5            12-15

Friday - Arms
alternate DB curls         pyramid warm ups then      2x4, 1x6-8, 1x10
preacher curls            warm ups             3x6-8
barbell curls                                                    3                                               10
close grip bench         warm ups             5x5
lying triceps extension         3            8-10
overhead rope                                                 4                                              10-12

Saturday - Legs
hack squats            pyramid warm ups then              5x15,12,10,8,6
lunges                  3            6-10
deadlifts               3            8-10
leg extensions                                                    3                                                12-15
lying leg curl                                                   3                                              10-12






Week5

Monday - Back            Sets            Reps
T-bar  rows                  pyramid warm ups then               5-6x6-10
reverse grip pulldowns          4            8-12
seated rows               4            8-10
wide grip gravitron            4            10-15
hammer close grip pull downs                       3                                               10-12

Tuesday – Chest
incline DB press         pyramid warm ups then      3x4, 2x6-8
flat DB press               5            8-12
seated chest press                  1-2 sets  then               1- strip set
pec deck                                                         3                                                12-15
dips                                                                 3                                                max

Wednesday - OFF

Thursday - Shoulders
Standing  front press                pyramid warm ups then             5x5, 3x8
seated side laterals            4            8-10
upright rows               3-4            8-10
one arm cable bent            3            12-15

Friday - Arms
triceps pushdowns         pyramid warm ups then      5x6-10
one arm DB extensions         3            8-10
lying triceps extension                     3            10-12
preacher curls            warm ups then          3x6, 2x8, hammer curls                                                  3                                              8-10
DB concentration curls         3            6-8
Barbell curls                                                   3                                              10

Saturday - Legs
hack squats or squats         pyramid warm ups then      5x8
one legged leg press         warm ups            3-4x10-12
lying leg curls            warm ups            4x8-12
leg extension                                                                                                   4x15
dead lifts                                                                                                          3x12

what did you just copy and paste this out of some article and are trying to pawn it off as your idea? sounds descent but i dont think i would like to rotation...

[davie]

that's cool, I'm trying to get to a point where I'm moving the heaviest weight that I can for 4-6 reps and follow it up with a 20 repper.  I did some seated rows and bumped the weight up from my last workout where I got 8 reps, I still got 7 reps but it was hard as hell.  I'm gonna bump it up another plate next time and see what happens.  Back when i first read the dog log one of the things that DC said was that he wanted you to be lifting so heavy that you would actually have anxiety over your next workout, trying to figure out how you could beat your previous best.  I've always pushed myself but never to that point...meaning no matter what I did I was pretty confident I could beat my previous best, well this is the first time where I'm getting a little worked up over what I can actually do with certain movements....it's pretty fun.

Haha iv had that on low rep back squats and deadlifts. Its a weird feeling almost dreading it, iv found myself walking to the gym telling myself 'u can do this, u can get 6 reps' etc etc lol.

davie