[Craig]

Do you rotate your calf exercises?

My Current calf set up is working well for me.

Rotation A
Seated Calf Raise 1st set 1×10-12 and triple dropset. Second set I leave the weight on thats left after the triple drop set then do the same 1×10-12 triple dropset. For example 10@90 triple dropset, 12@60 tripledropset

Rotation B
Standing Calf Raise 2×10-12 , 2×20-30

Rotation C
Toe presses Muscle Rounds

[Craig]

I remember the first time I followed Dorian Yates Blood & Guts having previously only trained High Volume, and it worked wonders for me. Both my size and strength dramatically increased. I knew of quite a few natural guys who were using similar training and looking great at the time like Mark Oakes (WNBF Pro World, UIBBN World) Ian Duckett, Dave Goodin.

[Craig]

Glutes, Quads, Delts, Chest then back around again for me

[Craig]

Oats, eggs, blueberries, whey, coffee

[Craig]

I’m running DC and I just fill up with Carbs pre and post workout. I also perform LISS cardio for 20 mins a day and my recovery is fine

[Craig]

I’m not expert but I belief its down to the body releasing a protein called BDNF (Brain-Derived Neurotrophic Factor) which is a kinda of reset switch and also due to it releasing endorphins both chemicals that help fight/prevent stress. I also think the fact your getting fitter and looking better helps.

Take away any kinda of drug and your gonna start to feel shitty.

[Craig]

Pretty sure I remember reading Frank Zane never used to do any shoulder pressing movements.

Have you tried using different equipment and positions? I find I can connect much better on certain exercises

[Craig]

I love decline Bench

[Craig]

How long have you been following it?

Also its pretty hard to comment on any diet without alot more information.

[Craig]

Reverse Grip Pulldowns, Machine pullovers, DB Rows, Underhand or close grip cable rows. If you can Maggrips they are fantastic

[Craig]

I’d be interested on feedback on the 3 way split. I love the idea of DC but being in the gym lifting 3 times a week just doesn’t suit me mentally.

I was considered the 3 way split but the Volume seems so low, would there be enough stimulation. I was considering something like the following after i’m bored of my current upper/lower.

monday=chest shoulders triceps
tuesday=biceps forearms backwidth backthickness
Thursday=calves hams quads
friday-repeat of mondays bodyparts
monday-repeate of tuesdays bodyparts
tuesday-repeat of thursdays bodyparts

DB Incline
HS Shoulder Press
Lateral Raise
CG Press

BB Curl
Forearm Curl
Wide Grip Pulldown
T Bar Row

Seated Calf
DB RDL
Leg press

Incline Smith
DB Press
Machine Lateral Raise
Dips

Preacher Curl
Pinwheel Curl
Close Grip Pulldown
Yates Row

Standing Calf
Lying leg Curl
Squat

Decline bench
Seated Mil Press
One Arm Lateral
SkullCrusher

DB Curl
Hammer Rope Cable Curl
Pullovers Hammerstrength
Rack Deads

Toe presses
BB RDL
Reverse V Squats

[Craig]

Quark, with sweetener and peanut butter

Greek yogurt, whey, coconut milk and a teaspoon of xantham gum for very thick shake

Eggs, egg whites, blueberries and sugar free syrup

Chicken and pancakes

Grilled broccoli with chilli flakes and Parmesan sprinkled on top, also asparagus can be done the same.

[Craig]

Dumbbell Farmer’s Walk.
Heavy Barbell Shrug with Maximal Isometric Contraction.
Barbell Farmer’s Walk.
Hex Bar Deadlift.
Hang Clean and Hang Snatch.
Power Shrug.
Overhead Squat.
Push Press.
Upright Row

To name a few

[Craig]

My current workout is
Upper (Torso A)
Incline DB Press – Alt -DB Flyes
2X6-12
Seated Mil Shoulder Press -Alt- Upright Row
2×6-12
Close Grip pulldown -alt – Tbar Row
2×6-12
Rack Deads
1×6-8, 1×4-6

Lower (Limbs A)
Leg press
2×6-12
Reverse Close stance V Squat
2×6-12, 1×20
DB RDL
2×6-12
Calf Raises
2×10-12, 2×20-30
One Arm Preacher Curl
2×6-12
BB Curl
Rest Pause 12-15 3 sets
Pressdowns
Rest Pause 12-15 3 sets
Skullcrushers
2×6-12

Upper (Torso B)
Decline BB Press – Alt -PEC DEC
2X6-12
Hammerstrength Shoulder Press -Alt- Lateral Raise
2×6-12
Chinups -alt – Yates Row
2×6-12
DB Shrugs
1×12-15 Tripledropset

Lower (Limbs B)
Hammer strength Preacher Curl
2×6-12
Pinwheel Curl
2×6-12
Machine Dips
2×6-12
Overhead Cable Ext
1×10-12 tripledropset
Seated Calf Raises
2×10-12 dropset on both
Ham Curl
2×6-12
Leg Ext
2×6-12
Elevated Heel Squats
2×10, 1×20 widowmaker

[Craig]

skyr here as well, Costco does the big tubs for dirt cheap, or if in a rush ill use Fage total from Tesco.