A-Train’s BodyBlog

I have been an advocate of DC training for about a year and a half since I started by first blast in March 2008.  To me it was an effective way to add mass, a ton of strength, and not spend the majority of my nights in the gym.  With the results though, came some wear and tear that took me out for some long periods of time and impeded me making gains on a consistent basis.  Genetics, poor form and heavy weights all have something to do with this.  It’s all self inflicted, and I’ve learned a lot from my injuries, but I also learned that training as heavy as humanly possible may not be the best way for me to continue to build muscle.

So I started looking at different ways to train fairly heavy, with high intensity, and not do the same old canned volume programs evryone and their brother uses.  So I stumbled upon a Derek Charlebois article from a couple years back called 666-Training from Hell.  Basically each exercise is done in 6 minutes, with 6 sets, and 6 reps per exercise.  They have it laid out in a 4 day split with 2 bodyparts per split which got me thinking that I could do a 3-day split with it.  I tried grouping a few bodyparts differently but it seemed like the workouts would either be too long or I would be grouping bodyparts in a way I either didn’t like or didn’t allow enough recovery between workouts.  Obviously this is a preference thing, but I digress…..

So I looked at my current DC split and just thought about what I liked about DC the most: 3-Day Splits, Rotating through exercises (1a, 2a, 1b, 2b, etc), extreme streching, and the grouping of bodyparts (1-Chest, Shoulders, Tris, Back Width, Back Thickness AND 2-Bis, Forearms, Calves, Hams, Quads).  From the 666 Training I liked the 6×6x6 methodology which to me keeps the intensity and weights high but a little less strain on the joints.

 So I’m putting the aspects of each program I like together.  With the metodoligies it will still be a workout that can be done in under an hour, has high intensity, and should provide results that can be built upon or bettered every 2 weeks.  Due to intensity I will also still be incorporating the DC-style cruises every 8-10 weeks.  These 1-2 week breaks in training give the body tiem to recuperate an ready itself for another 8-10 week onslaught.

So the first split will be more or less the following:

1A Monday (Chest, Shoulder, Tris, Back Thickness, Back Width)

DB Decline Press (6×6 + Stretch)

Seated DB Shoulder Press (6×6 + Stretch)

Incline Skullcrushers (6×6 + Stretch)

Seated v-handle row (6×6 + stretch)

Rack pulls (6×6 + stretch)  May put these before rows due to level of exertion

2A Wednesday (Bis, Forearms, Calves, Hammies, Quads)

Alt DB Curls (6×6 + Stretch)

DB Hammer Curls (6×6 + Stretch)

Standing Smith Calf Raises Facing out of machine (6×6 with 10 second hold at bottom of each rep).  Smith machine used has 7 degree angle so facing in and out hit different parts of calf.

Lying Leg Curls (6×6 + Stretch)

Squats (6×6 + Stretch)

Since you have the idea, the rest are just listed as exercises.

 1B Friday

Incline DB Press

Seated Barbell Press

Close Grip Bench Press

Wide Grip Pulldowns

T-Bar Rows

2B Monday

EZ-Bar Bicep Curls

DB Pinwheel Curls

Seated Smith Calf Raises

Romanian Deadlifts

Leg Extensions

1C Wednesday

Decline Smith Press

Lateral Raise Superset (I started these due to my RC issues and needing to strengthen rear deals.  Bascially do a set of seated side laterals followed immedaietly by a set of bent over seated laterals.  The seated position takes swinging and momentum out of the lift and focuses the movement on the delts.)

Seated EZ-Bar overhead Extensions

Sumo Squats

Leg Press

That would be a 2 week rotation, then repeat over 8-10 weeks for 4-5 total rotations followed by a cruise.  Have feedback or questions, let me know.  I am by no means a kinesiology major, just trying to tweaks omething that has worked with something I found as interesting.  I’m sure things will change as I get into it but thanks to any and all of you who read this, etc.

This entry was posted on Wednesday, July 8th, 2009 at 1:41 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.