Tänne onkin kesäloman aikana tullut pitkästä aikaa kommentteja ja kysymyksiä. CreativeQQQ on varmaan kysymyksiin saanut selvennykset lukemalla erinäisiä tekstejä. Jos jokin on vielä epäselvää niin laita kysymyksiä niin vastaan niihin.
Tosiaan DCtä ei ole tullut treenattua vähään aikaan eikä sellaisenaan tulekkaan varmaan vähään aikaan. Tämän vuoden puolella otan sen varmaankin osaksi ohjelmakokonaisuutta, jossa yhdistetään intensiteetitreeni volyymipainotteiseen treeniin, kuten JTOkin neuvoi jossakin ketjussa.
Kokeilin tänään kaverin kanssa jalkatreenissä prässillä rp:tä 8 balls-to-the-walls kyykkysarjan jälkeen ja kyl tuntuu aika ihanan omalta tää tyyli. Pitää alkaa lukea kunnolla noit vanhoi tekstejä. Silmään ei oo itel osunu viel missään että miten DC:ssä hoidetaan kevyet jaksot? kokeilinpa treenin loppuun dragon flagia ja kuutosen sain, kiva liike vatsalle. Sopiskohan rp:llä DC:hen?
Tosiaan kannattaa jättää pääsääntöisesti RP-sarjat etureisiltä pois. Loukkaantumisriskihän tuossa on varsinkin jos on pienikin mahdollisuus jäädä Tangon/laitteen kelkan alle, varsinkin kun painot ovat omiin voimiin nähden melko korkeat. WM:n edustaa toisaalta tuollaista RP sarjaa tietyssä mielessä mutta siinähän painot ovat huomattavasti pienemmät, joten loukkaantumisriski on alhaisempi.
Seuraavassa on selvitetty Blast&cruising jaksoja.
Lähde: www.intensemuscle.com - DOGG Pound
Blasting & cruising
For DC's program you train 3 times a week, we do one exercise per bodypart rest/paused with static reps, super slows and Extreme Stretching, we have two phases to this program, we have a blasting period and a cruise period, you blast doing RP, Statics and super slow negatives for any where depending on your recovery from 4-12 weeks, then we take a 2 week break, a cruise, we do easy lifting for those two weeks, no 100% max, no RP no statics or super slows, this is how we can blast and cruise, blast and cruise all year long and make the best muscle gains you can, this is why this program is for the advanced trainees only, you must know your body very very well, this takes years of pounding out iron to know how your body works in recovery and ability to overload it, you must give 110% intensity everytime that exercise rotates back to you every 14 days and you will either add weight and or reps and if you do this exercise with the same weight and or reps two times in a row, it must be dropped and you pick up a new exercise for that bodypart and kill it, this is why the log book is so important, you must beat that damn thing everytime you go in the gym, and if for any reason you are not 100% recouped when training day rolls around you take that day off and continue tomorrow, as you know you grow out of the gym not in the gym...
its straight sets at a very relaxed pace during cruises--just go in and go thru the motions--have fun--maybe train at 80% intensity for 2 weeks--skip a workout if you want---and yes npc Ive skipped 2-3 workouts before during cruises--but thats not the norm for me--drop the meals down to 5 a day, drop olive oil--by the end of the 2 weeks youll be hungry as hell, your joints will feel great, and youll be so ready to blast again with very heavy weights
when you come back from cruising you never and i mean NEVER look at the last blasting poundages--you guesstimate it, set 6 new baselines and work on them--at the end of every blasting no matter what you did in previous blastings you most likely are going to be stronger than you ever have been (I see some many guys come back from cruises and freak out when they get bombed trying to beat the last blastings poundages--what do i do? I guesstimate on something and do it on the high end of the rep range (or even higher)--and work on that---for some reason people havent figured out if you have never done a 300x20rp incline press because you stick around 355x11rp during blastings--you dont think thats progress? What is that 300 for 20rp going to turn into? 330x16-17rp the next time (which you probably havent done before either) and then 360 x12-14rp the time after that (now your back in rep range and youve probaly done 3 workouts with weight and reps youve never reached before and your past your previous blasting--LOOK FORWARD TO THE END OF EVERY BLAST YOUR DOING PROGRESSION WISE--DONT LOOK BACK AT THE LAST BLAST WHEN YOUR STARTING A NEW ONE
Blasting & cruising clarified
Cruising--I want to clear some things up about this. As much as I like people to keep the training in correct format because Ive experimented with this stuff so much and I think I have a feel for what is working best, with blasting and cruising it can be individualistic.
With Natural guys, they usually go 5 weeks to 14 weeks blasting and then take a 2 week cruise--the norm seems to be somewhere between 7 weeks blasting and 12 weeks blasting. You read this by being in tune with your body and when you start feeling worn out and not really wanting to give the logbook an ass kicking--its time to cruise. But dont make a major mistake that some nattys do which is simply refusing to take a day off. Sometimes that rectifies the whole situation right there. At that moment because of various problems, lack of sleep, stress, etc you read that as a time to cruise but basically all you need is to skip a workout and pick up the schedule on the next day and your right back to normal. Now if you take a day off and you get that 3-4 days of straight rest and still feel listless and unmotivated, hey then its time to cruise. I will give you some examples of what some of my nat trainees do
7 weeks blasting 2 weeks cruising
12 weeks blasting 2 weeks cruising
5 weeks blasting 7 days cruising
8 weeks blasting 7-10 days cruising
As you can see above its personal choice how long you want to blast and cruise. Some guys take the 2 weeks cruise some guys like it shorter. Its up to you. I also have some guys that train pretty hard with straight sets during this time (but short of failure) and some guys that kind of just wing it (either way is going to work--your just maintaining)
For my enhanced trainees the situation is a little different. Alot of this is all done by personal preference and how you morally stand on the super supplement issue. The most important thing to remember is during a cycle that there comes a time where your endo test is dropping (well its always dropping but read ahead) and estro side effects are coming on fast. Most of the time this big ratio skewering is most prominent between weeks 3 and 8. And to pinpoint it further I would suggest that right around weeks 5-7 is the key time. Alot of my trainees can actually feel this point during their cycles. Your appetite starts lessening, you feel a change in androgen benefits according to your body (hardness decreases slightly, smoothing out, lethargy), your temper increases (most likely due to the estro/test skewered ratio--(the same bitchiness alot of guys get when they use clomid)--and your attitude toward workouts and destroying the logbook starts decreasing more and more (over many weeks).....You really have to know your body well to recognize these signs but someone who has been around the block for awhile will definitely. So what do most guys do at this point that dont follow my methods? They up the dose slightly and it gets them gaining again but also most likely is going to make it living hell when they get off finally. (If they get off is what i should say---and that right there raises more problems....if you fix these problems by continually upping the dose over time, where are you going to go? How much toxicity and abuse will you be putting yourself thru a year down the road to continue making gains? Thats why I kind of chuckle when I hear guys say "fuck that I make my best gains after week 5 or so and thats why i do 16 week cycles"--well of course you do you upped the dose and every time you up the dose youll override that endo test drop and continue making gains. In the long run where is that going to leave you though? Your going to have to abuse the hell out of yourself to put more muscle mass on your body. So what do you do? Your job is to decide in the context of my methods what is best for you. If thats one cycle a year so be it. If thats being on continually for years and years thats your choice. All I ask is that you do one simple thing. Always keep this following thought in the back of your mind with whatever path you choose thats right for you concerning super supplements. YOU MUST DO EVERYTHING IN YOUR POWER TO TRY TO KEEP YOURSELF REGULATED HPTA WISE. Whats the best way to do that? Never use super supplements. Whats the best way to do that if you do use super supplements? Use everything at your disposal to send signals to the hpta at intermittent times. Ive stated many times what i think someone who is using 1 or 2 cycles a year should do, 4-8 weeks blasting and 2 weeks cruising. So if it was one cycle and one only this year you would do something akin to 4-8 weeks on, 2 weeks antiestrogens and hcg and then 4-8 weeks on again and pct therapy again and off. That basically is a 8-16 week cycle thats going to be very easy to keep muscle mass when you get off instead of the guys who hammer themself for 4 months straight and cross their fingers when they get off with clomid that they dont disengrate (laughable because it happens 90% of the time) ........So Ive already hit on that limited super supplement usage that people do above too many times to count over the last 3 years............and to be brutally honest theres alot of guys (elite pros, top amateurs and advanced bodybuilders) that are running year round and I know those guys want to hear what Im going to say on this. SO DONT GET YOUR GODDAMN PANTIES IN A WAD IF THIS GOES AGAINST WHAT YOU PERSONALLY FEEL IS RIGHT AND MORALLY SOUND YOU HOLIER THAN THOU PROHORMONE ABUSERS AND ONCE A YEAR CYCLERS. Examples of some athletes in Europe or Mexico (where this is all legal)
7 weeks on 2 weeks cruising
6 weeks on 1 week cruising
8 weeks on 2 weeks cruising
7 weeks on 7-10days cruising
It basically comes down to choices of the individual. Some guys cruisings are arim, nolv, hcg and clomid. Some guys refuse to get completely off and do arim nolv hcg clom and 50mg of test prop eod during the cruises. I know of one who does arim nolv hcg clom, the low dose test 50mg and anavar during the cruises and he does that for 3 weeks after blasting for 7-8. Every blasting your trying to get to a new muscular level, every cruising your trying to regulate yourself somewhat by sending signals to the HPTA and maintaining or if your lucky slightly increasing muscle size. It needs to be done that way if your going to stay on for extended periods otherwise your going to have one terrible time coming off. Now if I see one freaking guy posting that this is DC's recommendations on other boards, IM GOING TO GO OFF! I wrote up something like this 4 years ago as it pertained to elite athletes who were running year round anyway and then for the next 3 years I heard idiots telling people that I recommended year round cycling. I recommend letting whatever an individual chooses himself to do and i work in those parameters and try to suggest a better way. Do I believe blasting and cruising works much better both for muscle gains and keeping the hpta regulated than just bludgeoning yourself year round, ....HELL YES I DO. In fact if you break down things, there isnt much difference in "time on""time off" of someone doing 4 months on and 2 months off (pct included) and doing it this way--its almost exactly the same. The difference is the above way i described doesnt give you that YO YO effect where you always trying to gain back muscle mass you lost with each cycle. If you are reading this and believe pros and top amateurs are coming off when they are at the Pro Ironman in February, The arnold in March, The Night of Champions in May, The USA's in the end of July, The olympia in the early fall, and the GNC in the fall, along with flex magazine photo shoots, multiple appearances, and 5-20 guest posings spread out also during the year--AND YET ALWAYS LOOKING BIG HARD JACKED AND NEVER LOOKING SMALLER OR SMOOTHER.....then you need to wake up and smell the Java because your clueless. It aint happening. When is the last time you saw a pro and thought "wow he looks off, he is alot smaller and really smooth too" --I am pretty sure Ronnie took a break this year because of his look earlier in the year but the majority of others? Look at all the shows above spread out over the year and add in maybe one to two shows they are competing in this year (with 4 month contest preps) and you tell me when they are getting off. They arent or if they are its definitely not 2 months completely (off and clean) like Ive seen many post its more like a week here or a week there. There is a massive rock hard amateur superheavyweight with the initials D.P. who strongly advocates 4 months on and 2 months completely off--very strongly advocates the 2 months completely off. When is the last time you have seen him look small and smoother? Theres 100's of pics on his site showing him at various times the last 5 years or so at different shows, guest posings, appearances and he competes twice a year too (theres 8 months on right there). Do you see one pic where he looks off? So the bottom line is this, blasting and cruising is individualistic and it is based on being natural or enhanced and it is based on when both individuals (nat/enhan) start feeling burnt out from the war with the logbook. I step peoples diets down a notch during cruisings (especially the enhanced because their skewered test/est ratio at that time isnt optimal) and I make everyones training more of maintenance to prep them for another blasting. Whether nat or enhanced if you try to go year round with this brutal war with the logbook, it wont work, you have to take 2 steps forward and a half step back and regroup your mindset, fortitude and desire to go the extra mile here.
kokeilinpa treenin loppuun dragon flagia ja kuutosen sain, kiva liike vatsalle. Sopiskohan rp:llä DC:hen?
Periaatteessa voit valita minkä tahansa liikkeen jossa pystyt pitämään progressiota yllä.
E: Niin ja miten DC:ssä hoidetaan dieettijaksot? Ei oo sitkään osunut silmiin mitään, mut kaipa silläkin treenaavat joskus dieettaakin?
Diettijaksolla voi käyttää DC antamia Pre-contest ohjeita.
Lähde: www.intensemuscle.com - DOGG Pound
Pre-contest training
You continue with the offseason version of your training until the point comes where the logbook starts kicking your ass (and it will come trust me--for some people its a matter of weeks and for some people they can get in a month and a half)--at that point you redo all your baseline workouts (all 6 of them, or all 9 of them like I have some of my advanced guys on the 3 way split) but when you redo your baselines you set your FIRST rest pause failure point at 12 (actually 10-12 will work) but 12 is the basic failure point. Your still going as heavy as possible but instead of failing at 7 or 8 at your first rest pause point like in the offseason your now failing at 12 (or 10-12). This makes a 8+4+2 into a 12+5+3 or something similiar to that. Basically your rest pause range is going to go from 11-15rp to 15-20rp and on other bodyparts where its normally 15-20rp its now 20-30rp. On calves instead of 5 down and 15 seconds at the stretch its now 5 down and 5 seconds at the stretch. Any dangerous exercises that you could feel you could tear something with while depleted, get replaced with something a little safer. For me seated hamstring curls can feel very dangerous for me precontest so i change that to stiff legs but all thats up to your discretion. Quads are pretty much the same as in offseason but when you reset the baselines--lighten the weight a lil bit and also reset your form which will make you lighten the weight. Example you might be at 440x6 on the squat and 300 for 20 on the smythe squat for your widowmaker in the offseason. Resetting your baseline i would go to 350 x 8 and go really deep with a pause down the bottom and make sure my form is awesome and do the same thing for 225x20 on the smythe. What all this does is set you up into a new competition with yourself going into the contest.
You cannot stay with your offseason poundages all thru this, youll just get bombed out when really depleted and get bummed out that the logbook is killing you. This will allow you to reset it all and add poundages again every single workout. TRUST ME ON THIS, YOULL LOSE NO SIZE WITH THIS BECAUSE YOUR GOING TO BE INCREASING STRENGTH ALL THE WAY UP AGAIN. Youll be finding your getting very near all your offseason poundages again as you go along and keep adding weight. Ive been doing this for the last 4 competitors going into shows (including myself) and its worked great. Utmost above anything in this is the mindset that safety is of extreme importance--WE DO NOT WANT TO BE TEARING ANYTHING HERE WHILE DEPLETED SO BE SAFE!!!!. Thats why the first failure point is 12 (or 10-12) instead of 7 or 8 (or a 6) and from all the cardio your calves really get bombed out so i lessen the extended stretch on calf training too. I did all this because of what my competitors were telling me (mentally especially) and on a personal level I was very surprised how greatly all this effected my mindset--you go from feeling really bummed that your logbook is winning the war and (dammit! beating you) to a whole new lease on training life where you are back in control and destroying the enemy again.
:D
