Simon Lees
Forum Replies Created
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The body goes through changes with time and fat distribution can alter. Possibly hormonal, but at the end of the day if there is fat still left on the body and the aim is to get on stage in condition, you simply need to keep dieting until it’s all off. You say you’re doing the same in regards to training/diet as you did last year, but no two preps will ever be completely the same, so just focus on what’s going on right now and make appropriate adjustments.
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Great thank you ???? yes last time we kept carbs in all the way through but this time I’m thinking of dropping the carbs to see if we can shift that stubborn bodyfat area .
Incidentally when I competed I often did different approaches and ended up with the same result (got in condition) . So like you said it’s never the same and adjust to combat the problems .
Thank you -
As said soreness isn’t necessary a sign of progression . However I do find that loading a muscle in a fully stretched position always creates more Dom’s . For example heavy tricep push downs and narrow press to failure gives a great pump but very little soreness , but an exercise that loads the tricep in full stretch (elbow flexion) such as deep skull crushers or seated upright dumbbell extensions , spending time on the stretch portion of both exercises often creates quite a bit of muscle soreness 48 hours later .
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Over the past 20+ years I’ve tried every split possible and had success with almost all of them .
My least favourite was single body part split ,5 days a week training , I just can’t grow from being in the gym 5 days a week .
PPL is one I often do but as my physique has changed over the years and from competition feedback I now work my routine around my weak bodyparts .
So chest/back twice a week , legs once and delts/arms once .
4 days a week training. -
My splits are often set up individually to me .
For example my strong bodyparts are legs and arms so I hit them just once a week , chest and back are my weak points so I do low volume twice a week on those .
Shoulders just once a week cause with the added frequency of chest and back I feel my front and rear delts get hit enough on those days .
Chest/back
Delts/arms
Chest/back
Legs
Use a split that works for you where you hit your weaker parts more frequently with less volume and the others just once every 7 days with a bro style high volume session .
I got my best gains from this because I set it up for me and my body . -
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.
Awesome . I’ll check it out thanks ????
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I ran dog crap for a couple months and like you every 8-10 weeks i was battered and had to deload. What I found worked best for me was taking a week off completely and concentrated on recovery that whole week and actually came back stronger on most lifts with no pain. During my week off I would use bpc and tb500, get a massage, visit the chiropractor and sit in hot epson salt baths. When my body felt rested I would start back. I ran the AB split where you train full body in two days I ran 2 days on 1 day off and repeat.
I’ve never used bpc, would it be effective ran for just a few weeks or would an 8-10 week course be needed most of the time ?
I’m doing the basic 3 rotation upper/lower .
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How long had you run 300mg test before you got bloods done? 12.5mmol is v low at that dose. Are you planning in running T3 for the rest of your life?
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Ran it for 6 weeks at 300mg every 5 days . I’m not sure on the T3 , the dosage has definitely got my TSH down but may switch to T4 ?
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I’m not sure on the tsh but your test should be much higher then that on 300mg. What lab are you using ?
____________________________Yes I’m unsure if it’s gtg or not ?
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Awesome . Thanks guys ????
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Lead through the scapula. Before you pull with your arms pull your scapula (shoulder blades) back and down then pull with the arms . On the eccentric (negative) part of the rep lead by protracting the scapula (letting it pull forward) as you straighten the arms .
The first few centimetres of each rep are critical . Move the weight with the scapula first then the arms .
You will have to reduce the weight at first . -
Having read this it’s prompted me to get it done . Booked in for 2 weeks time ????
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RP is 1 set , just keep the rest periods around 20 seconds , no more than 30 sec .
The widow maker is 1 set of 20 reps , no RP so done as a continuous set .
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I’m feeling battered from it , but in a good way . Feel like I’ve earned my extra days rest (training 3 days instead of 4) and I’m hungry all the time !
I love training balls to the wall style , I always have . It’s like every session in the gym is like going to war with the weights . You look around and see others doing set after set and think they are just burning themselves out with pointless reps .
It definitely changes your mindset .Time to eat .. ????????
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Hi mate
I won’t pretend to know DC as well as some of the guys on here, especially @jordanpeters who was essentially a disciple.
What I will say though about many of the time tested templates, is that they lose their effectiveness when they are messed around with.
It was written the way it is for a good reason. It has been successful to many for a good reason.
Whilst we all know ourselves better than anyone else, and some of us have the objectivity to be able to use that as an advantage in tweaking things, it all too often ends up with a bastardised version of a programme that we then curse for being ineffective.
I’m fairly confident that there’s a 4 day split, so pick it up and run with it. Give it a fair chance, a full training block.
I totally empathise with the head scramble that accompanies a drastic switch in philosophy, but embrace it mate. Recognise that you have limited opportunity to perform. There is no “I’ll get the next set better”, every set matters. There’s a sense of jeopardy. That brings a whole new way of training, and I think if you embrace it, you’ll love it.
Let us know how it goes mate.Great reply mate and yes I agree , doing just 1 set that has to last (so to speak) for 4-5 days until you hit that muscle again really sharpens you up and gives you laser focus .
Yes trust in the system , I can see Dante now shaking his head at someone trying to “tweek” his programme .
I’ll give it 8 weeks or so of exactly how it’s written (3 days) and then see where I’m at . -
after much thought I’m going to give the advanced DC split a go and see how it goes.
Absolutely wasted at the moment, waking up feeling groggy, lethargic and tired.
Recovery is key for training progress and family life.I need to stop thinking I’m a young buck and 10-20 years younger
I’ve done my first session today . Must be 10 years since I last gave it a proper go.
Today’s workout felt good. Felt good to focus on just 1 big all out set and left the gym feeling like I’d not overdone it with too many sets etc .
See how it goes I guess .
Like you , I need to stop thinking I’m in my 20s , I’ll be 41 this year and almost 3 decades of training has taken its toll.
I’ve tried going lighter and just chasing the pump workouts but I find myself slowly increasing the intensity because that’s how I’ve always trained ! Hard and heavy , it’s the only way I know .
So it’s time I did super low volume , this way I can still push to the max and hopefully recover between sessions .
You doing the standard 3 days a week dc ?