On November 06 2013 16:41 IgnE wrote:
Pretty sure trying to run any workout with 3 people working out together is going to take longer than it should.

I've worked out in a group of three before plenty of times, works out fine. My rest time is at least 3 times as long as my set takes.

mordek

United States12705 Posts

November 06 2013 12:59 GMT

#3022

Lifted after a vball game when I had some time between plans on that side of town. Haven't made progress on bench since my routine is nonexistent at this point but at least I'm maintaining. However, I decided to do some light deadlifts (135lb) and just not neglect it. Felt so light I said screw it and went up to 235x3. Hip feels fine this morning soooo we'll see

It's pretty crazy since I mean it felt heavy but not like I was really straining and I haven't deadlifted in a year...

phyre112

United States3090 Posts

November 06 2013 14:23 GMT

#3023

On November 06 2013 16:41 IgnE wrote:
Pretty sure trying to run any workout with 3 people working out together is going to take longer than it should. If you run with 3 people and the first person moves on to the next exercise while the third person is doing his superset, as if the group were in a three-person train, you can probably finish in 60 to 75 minutes. I don't think it matters if you run over into 75 minutes, as DC is about building strength and the pump is limited to each muscle; you aren't trying to stack multiple exercises on the same body part. You can also spot for people appropriately during this, because not every exercise should require a spotter, so two people can be working out while one person spots for the person who needs it. You can also be sipping a protein shake with BCAAs if you are worried about cortisol levels rising during a long workout, as you shouldn't be trying to do DC workouts fasted anyway.

If everyone waits for everyone else to warm up and do each superset and takes awhile inbetween working in, then yes, it's going to take a long fucking time. Not sure what you mean by "not a lot gets done."

The guy asked for a different kind of workout from the starting strength-type plan he was doing and even though he's on the noob-ier side of intermediate, his friends at least appear to be strong enough to gain some benefit from doing DC. Yes, I am biased.

Honestly, I'm doing a rest-pause program myself right now, and I love it. I agree with you that DC would be a fun thing to try, and he would probably see awesome progress. I also agree that there's no problem with a 75 minute workout. Mine typically run between 75 and 85 minutes actually. But yes, I was figuring it would be hard to get that "train" style workout going on.

I think you know exactly what I mean by "not a lot gets done" - take a normal workout, even on a tough program, and stretch it over 3 hours. Not an effective use of time, by any measure you can imagine.

Not trying to say DC is a bad idea. Just concerned about how hard/easy it is to implement.

Catch

United States616 Posts

November 06 2013 15:52 GMT

#3024

Isn't DC normally for advanced bodybuilders who are usually cycling some form of steroids?

He's got pretty damn good strength/volume, but nowhere near the level needed for DC. I think an intermediate program like Lanyne Norton's PHAT, Lyle's generic bulk, etc., would work better.

IgnE

United States7681 Posts

November 06 2013 17:08 GMT

#3025

DC works if you can bench press 225 for 12 reps. DC does not require the use of steroids. It is not nearly as high volume as you seem to think it is.

It's an intermediate and up level program that keeps working to the limits of strength and size. I think if you can bench 225 for 12 reps and squat over 365 for multiple reps you are intermediate.

Most "advanced bodybuilders" use programs with far more volume, of both total sets and total rest, than DC has.

I've done it multiple times and it works. When I first did it I was pulling slightly over 400 lbs, squatting around 400 lbs, and benching maybe 275 for only a couple reps. It worked then, and it worked later when I was significantly stronger and larger.

Osmoses

Sweden5302 Posts

November 06 2013 17:25 GMT

#3026

Sick as fuck

there go my gains

Catch

United States616 Posts

November 06 2013 18:21 GMT

#3027

I didn't say it didn't work, just that other programs would work better. Cube method would work for beginners, but linear progression would be better.

Sure, he's probably talking up his own program, but Dante himself has said, that you should not be doing DC without three years of "hardcore" training.

You are right, I did think it was super high volume/steroids. It's not.

There's definitely principles that can be used, though.

NeedsmoreCELLTECH

Netherlands1242 Posts

November 06 2013 18:35 GMT

#3028

I made sick gainz on PHAT and would definately recommend it to anyone near your current strength levels.

Also @Osmoses get your shit together, I've had 2 brain surgeries in 3 months and I'm still riding the gain train at near full speed.

mordek

United States12705 Posts

November 06 2013 18:58 GMT

#3029

Osmo you're sick like every other week man, what's the deal. Need dat vitamin D.

Osmoses

Sweden5302 Posts

November 06 2013 19:47 GMT

#3030

I'm shoving gratuitous amounts of vit D into my system, doesn't help when dudes come to work with the plague and sit right next to you.

ShadeR

Australia7535 Posts

November 06 2013 19:57 GMT

#3031

Where do you live Osmoses i'll send you a pair.

+ Show Spoiler +

phyre112

United States3090 Posts

November 06 2013 21:24 GMT

#3032

On November 07 2013 04:47 Osmoses wrote:
I'm shoving gratuitous amounts of vit D into my system, doesn't help when dudes come to work with the plague and sit right next to you.

I'm a paramedic. My job is literally to sit next to people with the plague and bring them to a hospital, several times a day. Something is wrong here.

Are you getting enough good quality sleep?

farvacola

United States18832 Posts

November 06 2013 21:30 GMT

#3033

Osmoses, how are you taking your vitamin D?

BeMannerDuPenner

Germany5638 Posts

November 06 2013 22:01 GMT

#3034

talking bout vitamin D, seems like in germany you can only buy 1k/piece stuff. is that even worth it?

Osmoses

Sweden5302 Posts

November 06 2013 22:08 GMT

#3035

Lol, don't you guys ever just come down with random illness in the fall?

[image loading]

Forte 5000 IU
Cholecalciferol (Vitamin D3)
Lactos and Gluten free

One errday after dinner, along with fish oil and some kalcium.

Get at least 8 hours sleep. I'm dieting, but the deficit is slight, I've been hovering around 89kg on the scale for about 3 weeks, and lifts are progressing. It's November, about 3-6 degrees C.

I don't think there's anything strange about getting ill, especially in the fall. Most guys at work have kids, they go to school and bring back as much germs as they can, their dads share the wealth at work and I lose a week or two of progress.

it's the circle of gains.

AsnSensation

Germany24009 Posts

November 06 2013 22:10 GMT

#3036

ya it's pretty normal to get a cold around this time.

farvacola

United States18832 Posts

November 06 2013 22:11 GMT

#3037

The big reason we are talking vitamin D is that the boundaries for deficiency were recently re-evaluated and it was found that a very significant portion of the population does not get enough, particularly those who live in places with little sun on a daily basis. Osmoses being in Sweden is what raises my eyebrow as someone who gives nutritional advice. I ask about intake method as well because, unlike vitamin C, vitamin D is highly fat soluable (and water insoluable) and ingestion method plays a huge role in the efficacy of the supplement.

Edit: sounds not too bad, Osmoses, but Id look into getting in some dietary sources as well. I only am concerned with illness because, at the risk of sounding full of myself, my clients and I have an amazing track record with not getting sick and I'd like to try and share the wealth!

Osmoses

Sweden5302 Posts

November 06 2013 22:27 GMT

#3038

I no longer count my calories, I just eat the same thing and lower the amount when I get stuck. Mostly chicken breast and boiled potatoes or fried potato patties on workout days and chicken/pork/ground meat on restdays. I subsidize both meals with large amount of green beans/corn/paprika and cottage cheese. Basically still sticking with leangains. It's easier to keep the calories down on restdays if you skip the carbs.

I had a couple nights out these past weekends where I skipped dinner in favor of light beer and nuts. Obviously didn't do me any favors, but in my completely uneducated opinion that should hardly be a dealbreaker.

edit: ballpark I eat around 2500-3000kcal on workout days and 1500-2000kcal on rest days.