Those of you who are familiar with dc training know

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Those of you who are familiar with DC Training know that Dante advocates extreme stretching between sets. I have never done it so I cannot comment on it. If you do the research and believe it works, then give it a shot. The exercises above are non-negotiable. If you want to switch out an exercise then DO IT! I cannot recommend any change to the program. This is what I believe and know works. I am 100% for everyone to find their own way and develop their own training; if you know something else with the program needs to be tweaked for your own benefit or goals, I want YOU to make that decision and go for it. Diet is simple: eat 1.5 to 2g of protein per pound of bodyweight. Base your carbs on how fat you are or how paranoid you are. You can use bodyweight or weighted chins. That’s up to you and dependent on your strength level. If you don’t know which one to use, then use your bodyweight. I believe “easy” cardio (Air Dyne bike, for example) needs to be done on the off days. 30 minutes on all non-training days. If you personally want to do something different as it fits your goals, I recommend you do it. You know your body better than I do – I can only recommend the things that I believe. I don’t recommend going to failure on your last 5/3/1 sets; push these for PR’s but never go to failure. Log all of your exercises, weights and reps. For your RP sets, record the total amount of reps you achieve. After the 6 th week, take a deload week and attack again or try another template.
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Example Workout Squat (TM = 500) Bench press (TM = 300) Squat – warm-up sets, 350x3, 400x3, 450x7, 350x17 Bench Press – warm-up sets, 210x3, 240x3, 270x5 Bench Press (RP) - 210x15, 210x5, 210x3 Chins (RP) – 1x18, 1x6, 1x2 Barbell Triceps Extensions (RP) – 115x20, 115x 12, 115x8 Hanging Leg Raise – 3 sets Good luck to all of you that try this challenge. Of all the challenges I’ve written, this is the one that I am most excited about. This combines two programs that have the part of training that I most enjoy – breaking records.
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5/3/1 Frequency Project I wrote the Frequency Project a couple years ago and had it as a free download on my website in 2012. This was a huge hit and I think people really enjoyed the more frequent training. Please remember that the more you train doesn’t always mean the better you will be. In some cases, it can be. I’d rather have quality training sessions that quantity training sessions. It’s no secret that the younger and weaker you are, the more you can train. It is easy to bench or squat 225 every day. The problem is this: too much time lifting, not enough time running, jumping and throwing. There is more to training than just lifting weights. If you want to be fast, strong and explosive it wouldn’t kill you to actually train like an athlete. An athlete sprints, jumps and throws.
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  • Fall '19
  • Weight training, Bench press

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