Critique this workout

[gbrice75]

This is taken out of a program from a book i'm reading, Huge in a Hurry by Chad Waterbury. Let me know what you think in general about this workout. It's based on high frequency training using total body workouts.

Monday
Weighted chipups, 4-6 reps max, 4 sets

Decline Close Grip Bench Press - 4-6 reps max, 4 sets

Deadlift - 4-6 reps max, 4 sets

Standing Single Leg Calf Raise - 4-6 reps max, 4 sets (for each leg)

Wednesday
Seated Cable one-arm row with neutral grip - 10-12 reps max, 3 sets

Dumbell Standing One-Arm Shoulder Press - 10-12 reps max, 3 sets

Bulgarian Split Squat - 10-12 reps max, 3 sets

Dumbell Standing one Arm Triceps Extension - 10-12 reps max, 3 sets

Friday
High Pull - 20-22 reps max, 1 set

Dumbell Incline Bench Press - 20-22 reps max, 1 set

Front Squat - 20-22 reps max, 1 set

Hammer Curl - 20-22 reps max, 1 set

All other days are OFF

So Monday is considered a 'heavy' workout load, Wednesday is medium, and Friday is light.

There are obviously many other workouts since this only encompasses 1 week, but I wanted to start with this one. Let me know what you think!

[baseline_9]

Personally dont like it

I prefer to concentrate on hiting a few muscle groups per workout once per week split over 4 workouts.

For growth i dont think it allows you enough recovery time between training the same muscle groups.

The theory is to create more growth phases per muscle per week, to create more overall growth.

If you do try it you woupd have to hit each exercise really hard to simulate enough.

IMO DC should be incorporated in a routine like this

[terraj]

^^ ditto on the DC comment for high frequency training.

[gbrice75]

To incorporate DC, you're referring to the ultra stretches and such?

[tjax03]

To incorporate DC, you're referring to the ultra stretches and such?

The stretches are just a part of DC training. The main idea is you do only one exercise per body part per workout, Only one working set per exercise, however that one set it taken to its limit with the addition of two rest pause "mini sets". You set up the program so that you repeat the same exercise once every 11 days or so. You have to keep a log, and if you don't improve over the previous performance, either in number of reps or weight, you remove that exercise from the rotation and switch in a new one. This way you are always improving, and if you stagnate you switch up for something fresh. Look it up if you are interested. For a three day split, I think it would be more effective than the plan you have posted in one of your other threads. I know it seems like barely any exercise, I used to do high volume before switching to DC, but the improvements I have made since then have shown me the benefits of this method of training.

Another good thing about DC is the way you perform the reps. The negatives are super slow, you should be able to count to 8 during the negative. Studies have shown that the eccentric/negative portion of the lift is what creates the most muscle fiber damage, so it makes sense to do it this way.

If you want more info on DC you can PM me and I'll send you an example of my workout and a link to some good info.

[terraj]

The stretches are just a part of DC training. The main idea is you do only one exercise per body part per workout, Only one working set per exercise, however that one set it taken to its limit with the addition of two rest pause "mini sets". You set up the program so that you repeat the same exercise once every 11 days or so. You have to keep a log, and if you don't improve over the previous performance, either in number of reps or weight, you remove that exercise from the rotation and switch in a new one. This way you are always improving, and if you stagnate you switch up for something fresh. Look it up if you are interested. For a three day split, I think it would be more effective than the plan you have posted in one of your other threads. I know it seems like barely any exercise, I used to do high volume before switching to DC, but the improvements I have made since then have shown me the benefits of this method of training.

Another good thing about DC is the way you perform the reps. The negatives are super slow, you should be able to count to 8 during the negative. Studies have shown that the eccentric/negative portion of the lift is what creates the most muscle fiber damage, so it makes sense to do it this way.

If you want more info on DC you can PM me and I'll send you an example of my workout and a link to some good info.

^^ correct, but not about the 8 sec negative. Dante has cleared this miss conception up with regards to DC training, but yeah a slower negative then the positive is best.

[tjax03]

^^ correct, but not about the 8 sec negative. Dante has cleared this miss conception up with regards to DC training, but yeah a slower negative then the positive is best.

What tempo are you supposed to use for the negative? I read from several sources that it should be 6-8 sec depending on ability/preference. However I don't do that for certain exercises, such as lower back and squats, basically for any exercise where it seems like putting that much strain on the muscle could lead to injury. Sorry to hijack, but could you point me out to where you got that info from, would like to read up, as I really like the DC regimen that I've followed so far.

[baseline_9]

I dont think the negative thing needs to be over thaught.

You should always use a slow negative

The emphasis with DC is low total volumes as in sets but rest pause sets and extreme stretching for 30 second i think.

I have only ever scanned over DC but want to start using it one day.

After reading a lot of lyle's articles on body recomp i think that training the whole body twice per week may be benificial especially when utalising a program like DC

[gbrice75]

Regarding negatives, I know the popular and widely accepted method is to perform them relatively slow, however I have also read the opposite. Another school of thought is actually performing reps (pos and neg) as fast as possible without sacrificing form. Doing this is thought to recruit more 'motor units'/fibers. In short, the idea is greater intensity = greater results.

I'm not saying this is right or wrong, just bringing to light the fact that there are other methods out there that oppose slow negatives.

[tjax03]

Regarding negatives, I know the popular and widely accepted method is to perform them relatively slow, however I have also read the opposite. Another school of thought is actually performing reps (pos and neg) as fast as possible without sacrificing form. Doing this is thought to recruit more 'motor units'/fibers. In short, the idea is greater intensity = greater results.

I'm not saying this is right or wrong, just bringing to light the fact that there are other methods out there that oppose slow negatives.

I remember you mentioning that somewhere. I've never tried that method, but I could see how it might be effective. It would probably also combine weight training with HIIT cardio. The only thing I would worry about with maximum tempo is injury. One would really have to use perfect form on all exercises in order to avoid injury, especially with heavier weights. Also, I don't know how well that method would work if one was trying to train around a light injury, might end up aggravating it. That's one of the reasons I like the slow rep pace. By really slowing down the whole process and focusing on how the muscle feels, instead of on lifting the weight, I think that one can better avoid injury, even when going heavy.

[Lifeguard102]

Hey main.
I like to do a main bp and a little work on a lagging area.

Chest-low lats
Back-quad sweep
arms-inner upper back
shoulders-calves
Legs- upper chest

It varies but you get the point? Lemme know if I can help via pm.

[gbrice75]

I remember you mentioning that somewhere. I've never tried that method, but I could see how it might be effective. It would probably also combine weight training with HIIT cardio. The only thing I would worry about with maximum tempo is injury. One would really have to use perfect form on all exercises in order to avoid injury, especially with heavier weights. Also, I don't know how well that method would work if one was trying to train around a light injury, might end up aggravating it. That's one of the reasons I like the slow rep pace. By really slowing down the whole process and focusing on how the muscle feels, instead of on lifting the weight, I think that one can better avoid injury, even when going heavy.

I would agree that the game changes if you're working around an injury. You're also right about needing perfect form; that's why it's very important with this method to go as fast as possible without sacrificing ANY form. I forgot to mention that no set would be taken to failure either. Basically you stop when you can no longer perform a rep at the same speed as the previous reps, or your range of motion decreases (i.e. you can't do the full rep properly) - then you stop and rest for the next set, as opposed to killing it.

The theory here is that you can sufficiently stimulate growth without destroying the muscle. According to this school of thought, damaging the muscle only prolongs recovery, but does not stimulate 'better' growth.

[tjax03]

I think that it would be interesting to combine both methods. For example, one could follow the traditional DC scheme for four weeks or so and then switch to the "power rep" program for four weeks and so forth. Or one could choose one of the two programs as the main component to follow for 6-8 weeks and then throw in the opposite style for a week or two, either to shock the muscles or as a type of deload period. Either way, I bet the results would be good.

[gbrice75]

Agreed, changing things up is always a good practice, and alternating these 2 types of workout should definitely provide some shock to the body!

[terraj]

What tempo are you supposed to use for the negative? I read from several sources that it should be 6-8 sec depending on ability/preference. However I don't do that for certain exercises, such as lower back and squats, basically for any exercise where it seems like putting that much strain on the muscle could lead to injury. Sorry to hijack, but could you point me out to where you got that info from, would like to read up, as I really like the DC regimen that I've followed so far.

I sent you a PM