steven boleware
Forum Replies Created
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I’m glad your back Sas. I need a change in my routine, and I’m going give your routine a go. Are you taking all sets to failure?
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I wouldn’t get the Ebook if your trying to figure out JP’s basic concepts. The Ebook is a cool routine but it’s a lot of volume compared to the basic principles. The old videos and searching the forum will get you a good idea how to set it up.
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I loved the split and the concepts behind the High Frequency program, but to be honest, it was just too much volume for me personally. The workouts were over 2 hours long and I burned out rather quickly. I’m sure many people got great results from it, I just couldn’t recover fast enough.
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Warm ups are totally up to you. Just make sure you do enough without taxing the muscle. You are correct on how zig zagging works.
You get a free membership to Dr. Scott’s forum with the purchase of the Ebook. He answers questions daily there and there are a lot of logs to follow to see how the program iui s meant to be done.
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I’m 48 and I’m about to run another 2 way split blast. I was doing the 3 way split, but honestly my recovery is not what it use to be, and I just can’t recover enough to do back to back days with a lot of rest pauses. I say the 2 way DC split has put more muscle on me than any other routine, I’ve ever done. The one set to failure is kind of misleading, because if you program it right you could do, for example decline smith for chest, high incline press for delts and close grip bench for triceps. All three of the muscles are getting hit on each set. Ive never finished a DC workout that I gave 100% on each rep and felt like I didn’t do enough.
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Recovery to me was never a issue with DC, because you’re doing just enough to stimulate muscle growth and not destroying it with multiple sets. By the 4th day I can’t wait to hit that muscle again. If your recovery is horrible raise the reps on the first rest pause set to 12-15 on compound and even higher on isolation exercises. In no way was I taking a shot at you for only working out 3 days a week, there are many people for various reasons that are limited to just a few days a week. My point was to not look at DC as a second rate program just because it’s only 3 days, it very well could be a perfect fit for you if you just tweak the rep range.
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DC training should not be looked at as some program that you are settling on due to only having 3 days. It is still one of the best programs ever developed. You will not be selling yourself short if you truly attack each set and really go to complete failure. It is based on progressive overload, high frequency, low volume with plenty of rest. What more do you need out of a program to put on muscle?
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It’s almost identical to Dorians split. That is a great thing though.
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Trained by JF is catchy, jk
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Since you only have one set on loading on tier I, make sure you control the pace of the movement. I like to use something like a 4 count on eccentric. Go to absolute failure, but do not use a intensifier such as forced reps. You will be hitting the muscle again in 2 days, so you don’t need to annihilate the muscle just tear it down.
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That is real similar to Dorian Yates Blood and Guts split. I’ve seen his listed as
Day 1 Chest/Bis
Day 2 back
Day 3 rest
Day 4 Delts/Triceps
Day 5 Legs
Day 6 rest
Day 7 repeat -
Start on tier 1. If you give 100% into every set it will be more than enough. Dont jump tires just because you think more is better. Tier II is the sweet spot for many, but you will be surprised at the growth you can get from tier I
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Look up Fortitude Training by Dr Scott Stevenson. The absolute best 20 dollars you will ever spend
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ml
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i’m not sure of your training experience, but I know if I only had 3 days and wanted to get the absolute most out of it I would do a 2 way DC split.