[Nick]

Also interested – I do exactly the same thing – currently eating 500g chicken a day and mine looks similar to these but only having over 2 meals

[Nick]

I know the DC hierarchy will tell you to add nothing to the programme and I totally see the logic, as well as Scott’s excellent advice, but I can’t see how adding a straight set or 2 of side delt isolations would badly compromise recovery. Do monitor carefully though.

My thoughts exactly – thanks mate

[Nick]

Sorry If im hi-jacking the thread but has anyone bought the dulce gusto machines?
See loads for sale on FB market place and ebay but they’re used, I’m wondering if there a reason there’s so many
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I have a Dolce Gusto machine. I prefer making up a cafetiere as the coffee tastes a lot fresher and love using Cannonball Coffee for this, but if I don’t have much time, the Dolce gusto pods are convenient and still taste good.

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Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
Do you have to always the Nescafé pods for it to work? Or any capsules from say…. aldi work?

The capsules are hella expensive

[Nick]

Sorry If im hi-jacking the thread but has anyone bought the dulce gusto machines?

See loads for sale on FB market place and ebay but they’re used, I’m wondering if there a reason there’s so many ????????????

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[Nick]

As the programme is written specifically for you it won’t have taken into account your weaknesses. I’d be the same as Corinne in that I like isolated lateral delt work and especially if their a weakness then I would 100% add. My fave is the lying cuffed side cable raise ????

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http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the mInstagram – @Joeballingerfitness

Thank you joe, would a good idea be to add a RP or widow maker for lateral work to every upper session? Or?

[Nick]

If instant,

Nescafé Azera espressos are my go too

[Nick]

Hi, so currently running a DC split and body-weight and log book are going up nicely, plus most importantly I’m genuinely enjoying it.
However I’ve noticed there isn’t really any shoulder work for side delts apart from pressing moves, I fee side delts Is an area I’ve always lagged in and would like to improve,
Should I just stick to the plan As Dante says Or throw in some isolation work? Eg lateral raises machines and dumbbells… ect ect?

Thoughts:
-You don’t have to JUST use OH pressing movements for delts. You could do all side lateral movements if those work for you to target the muscle and can be applied in a *progressively overloaded* fashion.
-You can do pressing movements that hit the middle head of the delts, too: Reverse OH presses on machines (Hammer, selectorized), reverse DB OH presses (facing the bench with a very upright posture – brutal – you’ll use very little weight here), and even these: https://www.instagram.com/p/Bohw18IhjRY/
——
Perhaps more importantly:
Are you growing and how large are you now?… The 2 way split can serve guys for YEARS (as it did me). Dave Henry and I routinely came back the the DC 2 way in the off-season b/c it worked very well for growing overall.
Question: DO you think that if you just did strict form (even behind the head pressing if your shoulders allow) and got brutally strong – lets say 140kg OH BB pressing level strength – that you’d have a seriously deficient middle delt head? (I say that tongue in cheek, but the question begs to be asked…)
It’s not very common now, but it would help to post a pic – this will give the real nitty gritty as far as what folks need to help you out the most.

@jdh I can’t see how doing it once a week you would get much out of it?

The three way split isn’t a 1x / week frequency: It’s a 3 way split, trained typically 4x / week.
You could train more frequently with the DC 3 way, but there are literally thousands of guys who have done well on the 3way (4x/week) split.
The 3 way is advanced, though, meaning that if you’re going to lose out a bit on frequency (vs. the standard 2 way) and toss in widow makers for weak muscle groups (side delts, for instance), then one had better be able to BURY those sets like you’ve got a gun to your head. For most folks (and this board doesn’t represent that average), that volume would be too little b/c the stress of just a RP set and a WM at that frequency wouldn’t be enough…
HOWEVER – If one can progress with that frequency (even if you don’t think it’s enough) and increase loads used progressively over time, eating enough to support gains, this will manifest in one’s physique. ????
-S[/quote]
Shit, this is probably the best reply I could have had asked for. Thank you very much for your time reading and replying with such an in depth answer it’s actually somewhere inspiring!

I’m not anywhere near as advanced as most here and know that heavy presses should be Proficient enough and lead me in the direction I’m wanting to go with my deltoids

I think I shall stick with the 2 way and really nail down and concentrate on each and every rep, set. Also include widow makers on lateral raises on top of the RP on presses

Thanks again!

[Nick]

How do you mean? The DC 3 way is push pull legs training 4x/week

I see, it’s not what I run unfortunately- mines an upper lower

[Nick]

Have you thought about the 3 way DC?
Push:
Chest press rest paused
Chest iso widow maker
Shoulder press rest paused
Side lateral widowmaker
Tricep compound rest paused

How exactly would you implement these? They seem great thanks for mentioning but where would you place them?

[Nick]

Add in 2-3 sets of crucifix laterals, thought it was a fluff exercise, but after doin it, the contraction is intense and if your feeling extra frisky, try super setting it with heavy partial dB laterals. JP has a vid on here about the first exercise

I’ll take a look! Thank you!

[Nick]

I only really used tinned tuna as a quick alterative
BUT its good with
jacket potato
beans
in a wrap/sandwich
nice to add sweetcorn, chopped tomatoes, onion, black beans/chick peas, egg (either omelette or with runny chopped up boiled)
I could go on ????

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trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Please do!

Always good to have new and interesting ideas to have with it, even the weird and wonderful ones are welcome !

I think this post could be helpful to not only me but for anyone else that might have canned tuna as part of their diets or if they don’t maybe add it in because of an idea someone might mention,

[Nick]

@cameron @clare with hindsight, I realised this shortly after posting, but thank you, both, for replying ????

[Nick]

Definitely. I feel you can push hard on mini cuts n just do 6-8 week max unless you have gotten to fat

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Instagram name – Hillydoc. http://Www.physique-enhancement.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Push hard as in really drop weight? Or?

Would you say reverse dieting once done is a good way to go? Like adding 100kcals a week or so

[Nick]

@ryannolan43 I’m
Curious, are you doing an aggressive cut? Or? I’m curious as my last post was about a minicut too, are you also having the majority of your carbohydrates around the training window? Or? Thanks buddy

[Nick]

if having intra then you are not fasted, in which case is fine
training fasted frequently *could* have a negative impact on someone’s physique, it also could not
why are you wanting to start training fasted and why decide to start in a mini cut?

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IG @cameronmch_

You’re right, maybe not fasted then, but wouldn’t be consuming food before training if training first thing in the morning

I just don’t like training on much food prior to training first thing in the morning, the reason I would train early would be due to work commitments, so it’s not really a ‘want’ for me to train fasted – plus I just prefer it

The reason for the mini cut is the same as what’s written in the first post, I’ve been in a surplus for a little over a year and have gained a few too many lbs of fat and wanted to know if trimming down and then pushing again was a good idea or not