ECA Stack

MVP,
   Do you have a good resource you could recommend for the DC?

First off, thanks for the replies and information regarding the EC Stack.
 
About the cardio, what do you think would be optimal..  Remember the Keto-Diet will be rough on energy levels towards the end of the week. Should i just do a few sessions of HIIT, Mon and Tues for example or would it be smart to also do Low Intensity Cardio towards end of week.. maybe Wed thru Fri? for 25-30 minutes?

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

http://dc-training.blogspot.com/

That's a pretty good blog on it.

http://forum.bodybuildi.../showthread.php?t=697698

That's a pretty good write-up. Of everyone that has tried HST, Max-OT, DC, and traditional routines everyone I know has ranked DC at #1 for both strength and mass. It's low volume, so strength gains will continue to roll, but it will also train both your type 1 and type 2 fibers due to telling your body to lift whether it's recuperated or not. You'll gain all three- endurance, strength, and hypertrophy.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

McSwollen,

What type of routine will you be doing? Upper/Lower? Full Body? Split? I'd probably opt. for HIIT post-workout the first two workout sessions then later in the week just do a gradual two mile jog or something.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


http://dc-training.blogspot.com/

That's a pretty good blog on it.

http://forum.bodybuilding.com/showthread.php?t=697698

That's a pretty good write-up. Of everyone that has tried HST, Max-OT, DC, and traditional routines everyone I know has ranked DC at #1 for both strength and mass. It's low volume, so strength gains will continue to roll, but it will also train both your type 1 and type 2 fibers due to telling your body to lift whether it's recuperated or not. You'll gain all three- endurance, strength, and hypertrophy.

Thanks MVP!  I'll check out those resources!!  Happy Halloween!  :)

Here's the split I'm doing, it should be on bodybuilding.com soon, just for anyone that might want to try it.

Project Lower Body- Workout 1
***Squat: 5 x 5
***Glute/Ham Raise: DC
***Deadlift: 3 x 5
***Calf Raises (Standing): DC
***Hanging Leg Raises: 3 x 15

Project Upper Body- Workout 1- (Push Dominant)
***Bench Press: DC
***Barbell Row: 3 x 10
***Skull Crushers: DC
***OHP: 3 x 5 (light)
***Chin-up: 2 minutes, as many reps as possible

Wednesday- Off/Stretching/HIIT

Thursday- Project Lower Body- Workout 2
***Lunges: 3 x 10
***Stiff-leg deadlift: 3 x 10
***Power Clean or Good Morning: 5 x 3 / 3 x 10
***Seated Calf Raises: DC
***Hanging Leg Raises: 3 x 15

Friday- Workout Session 4- Project Upper Body (Pull Dominant)
***Chin-up, pullup, or Pulldown: DC or 2 x 10
***Standing Barbell Press: DC
***Barbell Row: 3 x 10 (can be replaced with cable rows, dumbbell rows, or face pulls)
***Barbell Curls, preacher curls, or cable curls: DC or 3 x 10
***Cable Fly’s, incline presses or fly's, decline work, weighted dips, lateral raises, push accessory/isolation of your choice.

That's the program I'm doing ATM, I have a client doing it too, and a friend on another board. Just an upper/lower split like that or similar are my favorite types now, I'll probably do a similar one afterward with the same DC/HST principles.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Here's the split I'm doing, it should be on bodybuilding.com soon, just for anyone that might want to try it.

Project Lower Body- Workout 1
***Squat: 5 x 5
***Glute/Ham Raise: DC
***Deadlift: 3 x 5
***Calf Raises (Standing): DC
***Hanging Leg Raises: 3 x 15

Project Upper Body- Workout 1- (Push Dominant)
***Bench Press: DC
***Barbell Row: 3 x 10
***Skull Crushers: DC
***OHP: 3 x 5 (light)
***Chin-up: 2 minutes, as many reps as possible

Wednesday- Off/Stretching/HIIT

Thursday- Project Lower Body- Workout 2
***Lunges: 3 x 10
***Stiff-leg deadlift: 3 x 10
***Power Clean or Good Morning: 5 x 3 / 3 x 10
***Seated Calf Raises: DC
***Hanging Leg Raises: 3 x 15

Friday- Workout Session 4- Project Upper Body (Pull Dominant)
***Chin-up, pullup, or Pulldown: DC or 2 x 10
***Standing Barbell Press: DC
***Barbell Row: 3 x 10 (can be replaced with cable rows, dumbbell rows, or face pulls)
***Barbell Curls, preacher curls, or cable curls: DC or 3 x 10
***Cable Fly’s, incline presses or fly's, decline work, weighted dips, lateral raises, push accessory/isolation of your choice.

That's the program I'm doing ATM, I have a client doing it too, and a friend on another board. Just an upper/lower split like that or similar are my favorite types now, I'll probably do a similar one afterward with the same DC/HST principles.

Do you ramp up the weights on the sets like in a 5x5?  How long do those w/o's take you?  So like HST the weights progress each w/o, or is it more a weekly progression?  So what would a typical weight/rep/set scheme look like for DC benches, as an example?  Thx!  (I'll look at the resources tomorrow.  Just curious for now.  Know RPs are involved somehow)

Hey everyone, i posted about routine help in the Training forum.. I would appreciate if you could take a look and some suggestions would be lovely.

TIA

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

JMBS

MVP


Here's the split I'm doing, it should be on bodybuilding.com soon, just for anyone that might want to try it.

Project Lower Body- Workout 1
***Squat: 5 x 5
***Glute/Ham Raise: DC
***Deadlift: 3 x 5
***Calf Raises (Standing): DC
***Hanging Leg Raises: 3 x 15

Project Upper Body- Workout 1- (Push Dominant)
***Bench Press: DC
***Barbell Row: 3 x 10
***Skull Crushers: DC
***OHP: 3 x 5 (light)
***Chin-up: 2 minutes, as many reps as possible

Wednesday- Off/Stretching/HIIT

Thursday- Project Lower Body- Workout 2
***Lunges: 3 x 10
***Stiff-leg deadlift: 3 x 10
***Power Clean or Good Morning: 5 x 3 / 3 x 10
***Seated Calf Raises: DC
***Hanging Leg Raises: 3 x 15

Friday- Workout Session 4- Project Upper Body (Pull Dominant)
***Chin-up, pullup, or Pulldown: DC or 2 x 10
***Standing Barbell Press: DC
***Barbell Row: 3 x 10 (can be replaced with cable rows, dumbbell rows, or face pulls)
***Barbell Curls, preacher curls, or cable curls: DC or 3 x 10
***Cable Fly’s, incline presses or fly's, decline work, weighted dips, lateral raises, push accessory/isolation of your choice.

That's the program I'm doing ATM, I have a client doing it too, and a friend on another board. Just an upper/lower split like that or similar are my favorite types now, I'll probably do a similar one afterward with the same DC/HST principles.

Do you ramp up the weights on the sets like in a 5x5?  How long do those w/o's take you?  So like HST the weights progress each w/o, or is it more a weekly progression?  So what would a typical weight/rep/set scheme look like for DC benches, as an example?  Thx!  (I'll look at the resources tomorrow.  Just curious for now.  Know RPs are involved somehow)

You can use ramping sets, my clients use straight sets though. Only one person is doing this, it's for intermediate/advanced lifters. Someone who is stalling and needs to incorporate more movements for the benefits of activating more motor units.

Bench Press may look like this, let's say my max is 260 and my goal is to hit a 15 RP. I'll use 80% of 260 which is 204, so I'll just reduce down to 200 or go with 205, most of the time I'll just go for 200 so I can hit a couple more reps, so it'd look like this.

Bench Press:
200lbs + 7 + 5 + 3

30 seconds after 7 reps with deep breaths, then 5 reps, then 3 reps. Or may I'll want to go heavier and use 225.

Bench Press:
225lbs + 4 + 2 + 2

Maybe I'll want to use the traditional 15 seconds rest with 10 deep breaths and try with lighter weight.

Bench Press:
185lbs + 11 + 6 + 4

It really depends on you, whatever you feel like doing; whether it be heavy, light, medium, it's entirely up to the individual. I normally have my clients do a heavy week, light week, then 15 rep week. So I'll aim for 12 reps on week 1, 20 reps on week 2, then 15 reps on week 3; or, I'll have them work with 15 reps and progressive resistance and just use the higher reps for isolation/accessory compounds and stick with 15 reps for important exercises. There's a lot of different ways you can do it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

::thread police arrive::

please keep comments in this topic on track with ECA suppliment stack.  :p....

DBB's Thread Jack Police

It's all good info =]

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.