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Training Systems Overviews and discussions of various training systems and programs for powerbuilding, bodybuilding, strength training, or general fitness.

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Old 06-17-2011, 04:04 AM   #276
halsy
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Quote:
Originally Posted by Fireproof View Post
combat_action put together a nice little spreadsheet to help you lay out your DC Training workout!

You can download it in by going to Resources >> Downloads >> Workout/Training Templates at any time, or by clicking here.

Many thanks Fireproof. Good link!
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Old 09-08-2011, 09:13 AM   #277
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On day you choose to do sq/bp/or dl, have any of you ever tried straight singles. You use heavy weight, but still use the dc numbers. Take 15 sec rest between singles and go till you fail. Say I use 300 on incline bench with 15 sec rest. If I get more then 15+ singles, I'd increase the weight next time. If I get less then 10, decrease the weight. If I got between 11-15 stay until I beat 15. Same concept on beating te log book. Try it ,really good
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Old 09-08-2011, 12:01 PM   #278
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DO you mean singles using a 1-rep max or a percentage of it and just utilizing the rest to help mini-recovery for more reps in total? I'd die, or want to die, if I tried doing that with an actual 1RM. On the other I have done, for some exercises, the other idea but not during DC Training.
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Old 09-08-2011, 02:15 PM   #279
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no a sub max. I dont think if you can get 11-15 singles with your max with a 15 sec rest period, would be your max. I use it once in awhile inplace of doing reps to fail- rest pause- reps to fail-rest pause..... Like today ,my max incline bench is 340. I used 285 today and got 18 singles with 15 sec rest. It also helps you practice techniques, because you are constantly setting up. Try them for squats too, loads of fun :/
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Old 09-08-2011, 04:56 PM   #280
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That's what I thought, a great tool to use for sure. I also an alternating set that has been great for DB rows. Using a sub-maximal weight, I do 5 reps for one arm, switch sides, and repeat for 5-6 sets going to failure on the last one. What a killer.
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Old 09-08-2011, 05:45 PM   #281
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hmm, might have to try this some day.
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Old 01-08-2012, 12:37 AM   #282
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why wont it let me download the template????????
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Old 01-08-2012, 09:01 AM   #283
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Downloads Permissions
  • Welcome to the Downloads section of Clutch Fitness! These tools have been created BY our members FOR our members. Many of us have spent a lot of time and effort to create these tools to help those that are contributing members here at Clutch Fitness.


  • These tools are currently only available to members who have UPGRADED their membership. To read about Membership Upgrades, please go here.


  • Additionally, if you have a knack for template or tool creation, please send a PM to Fireproof to become a contributor.
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Old 04-06-2012, 12:46 PM   #284
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anyone can do this right?
as long as they arent a complete novice to training?
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Old 04-07-2012, 09:42 AM   #285
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Yeah, but the question is - What would be the point in doing so when doing a whole lot less will net you a whole lot more gains (speaking to beginners and most intermediates).
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Old 04-09-2012, 12:16 PM   #286
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naa i see what you mean.. squatting is done once every 2 weeks or so on a DC rotation, and a newbie/intermediate can make much faster gains squatting 2-3x a week. im running a linear progression program btw.

but i just dont get why this specific routine is hyped up so much. progressive overload, rotate lifts and rest pause appear to be the basics with this routine, and 2/3 of those are the foundations of any solid routine. so why is there a "OMGZZ YOU ARENT READY FOR IT" mentality with this routine on certain internet forums.
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Old 04-09-2012, 12:23 PM   #287
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Quote:
so why is there a "OMGZZ YOU ARENT READY FOR IT" mentality with this routine on certain internet forums.
Probably because guys like yourself don't know much about the system, like for instance the fact that you're actually squatting once every 5 days NOT "once every two weeks or so." Just sayin'!
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Old 04-09-2012, 12:34 PM   #288
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Quote:
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Probably because guys like yourself don't know much about the system, like for instance the fact that you're actually squatting once every 5 days NOT "once every two weeks or so." Just sayin'!
once every 5 lifting days?
idk why but i just am not a fan of that frequency. maybe ill pick it up once im squatting more than 250 for a single...
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Old 04-09-2012, 12:52 PM   #289
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Mon - Upper

Wed - Squat

Fri - Upper

Mon - Squat

Wed - Upper

Fri - Squat
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Old 01-06-2014, 10:13 PM   #290
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i tried this about 6 months ago before i sustained an elbow tendon injury but it felt like i was progressing well, at least against what Dante had outlined in various places. The stretching makes you extra sore though if you do it correctly - even though the latest research still maintains that you can't possibly stretch a fascia but simply stretching it out. I like this program.
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