doggcrap training

[will86]

hey in doggcrap's routine, you choose 3 exercises per body part and you choose 1 exercise for each session and the next session do you do the same exercise or choose one of the left over 2 exercises?


EDIT- also, a 8 second negative for each reP????

and what is a "static"?

[scottninpo]

you choose a different exercise per body part each workout and cycle the three, i don't do 8 secs, i usually do about 4-5 secs, and a static is just holding the weight in position, i.e. not moving it

[saboudian]

I'd highly recommend the 8 sec neg, maybe even a 10 sec neg if you really have balls. In most types of training you lower the weight so you can raises, but in DC's training you are raising the weight so you can lower it.

Also about the static, generally you do it about 2 inches or so below lock out but there are cases where this wouldn't be so. For example, if you were doing curls the static would be about 2/3 the way up. As soon as the weight lowers a 1/2 inch, its over and rack the weight.

[will86]

wait, so a set would take anywhere from 1-2 minutes?

[scottninpo]

yup, they're like torture, actually, it's a lot more of a mental struggle to keep motivated to keep working as hard as you can throughout the set and not quit, i just keep telling myself that all that was for nothing if i don't keep going now, that's also why there's only one set per bodypart, trust me, it's brutal

[saboudian]

Ya the rest pause sets take a while, but remember thats the only set you're doing for that body part. I always finish in under an hour unless I would add in cardio for some reason, usually i finish around 50 min or so.

Some stuff you won't rest pause, for example, I do quads with a 20 rep set, and I only do 1 set for calves DC style.

[will86]

so what 3 exercises did you choose for chest and shoulders?

[scottninpo]

chest = incline bb, decline bb, flat db
shoulders = military bb press, side lateral, upright row

[will86]

should all the exercises for a bodypart be executed with the same amount of reps, time of static, and rest pause or no rest pause?? Also for back day, should i do deads everytime or maybe 2 out of the 3 times i'll be hitting back in the 24 days?


EDIT- Also, for wam-ups, do you have to have to do 8-10 second negatives for them too?

[scottninpo]

if you read the directions, you should be doing each exercise ever 14 days, not 24 days, and yes, you should do the same thing for every body part as outlined in the program

[will86]

what other ham, quads, and forearms exercises are there?? and when do you work abs?

[gdawg0987]

Do you squats with an 8 sec negative? I bet that's a killer of a workout!

[scottninpo]

here's the exercises i've picked:

quads: squat, hacksquat, legpress
hams: sldeads, feet high and together legpress, curls
calves: standing press, donkey press, seated press
tris: close grip bench, dips, skull crushers
bis: standing bb curl, seated db curl, hammer strength preacher curls
back: deadlift, bent over bb row, pull ups

don't do what i do just because it's what i do, pick whatever exercises you like
to work your forearms, don't use straps on anything and you'll have no need to work your forearms