New article - Dysmorphia Training (DT) questions

[chris mason]

This thread will be for questions about our new article on DT training.

Chris

[nhernan1986]

I'll be starting next week with 2 guys I'm training. Thanks Chris for the time and efforts put forth in your article.

1st Q: 2 of us (including myself) are looking for maximum gains at this moment (nutrition is reflecting these goals consuming 4500-5500 calories) with the intention of cutting later. The other is 5'8 205lbs (thick) and is looking to balance the fine line of hypertrophy/fat loss so he is eating just above maintenance (3000-3500). Would this meet your recommendations?

2nd Q- Being in the military, we need to be in good cardiovascular shape. How do you feel about us adding in cardio to your routine? Plus I use it to control bf% increase (6'2'' 225lbs, 16%bf via calipers). Recommendations?

3rd Q- I do not have any access to bands, we could order some, but how much would you prioritize them for your routine? I've never used them, so if they are a strong recommendation, then we will give it a go. If we could get away with not using them, then that would be our preference. Let me know!!

What turned me on so much to WBB and Atlargenutrition is how involved the founders/owners are with their clients. Try emailing the owner of GNC in the manner we communicate together here and see how far you get. Been on here for a couple of months, and we have a plethora of experience/knowledge to share together between all the members. GREAT FORUM AND PRODUCTS!!! We will post our gains monthly here as a testimonial.

[chris mason]

Thanks for your kind words.

For maximum results you want a higher caloric intake, but you can do the program at or around maintenance and experience better results than you would with other programs.

For conditioning I would skip pure cardio, but add in some light sled pulling for say 3 x 3 minute intervals.

The bands are really a must in my opinion. They are pretty inexpensive.

[Off Road]

I can't wait to read it...

[Kong]

Amazing article. Definitely giving this a go after i've got what i feel i can from HCT-12.

[Off Road]

Where are you guys reading the article?

[Kong]

On the wannabebig home page mate - http://www.wannabebig.com/training/dysmorphia-training/

[Off Road]

Thank you.

[chris mason]

Lol, it still has a lot of errors that need to be fixed (like the quotes beneath the pictures) and we need to get it linked to on the forums. Patience .

[Dan Fanelli]

Ive already been trying to incorporate some of these ideas into my training based on what I had heard about this type of training. Now that its here, hopefully I can do so more intelligently. I think this is going to be a really great system for those of us that are using the Westside principles but aren't powerlifters.

Looking forward to seeing others jump on board.

[Off Road]

Thar was a cool read. Nice job Chris.

[Kong]

Where would i incorporate clean and press as i really fell this exercise benefits me

[chris mason]

Kong, you can use it as an ME exercise on any given week in lieu of your chest pressing variations.

[Off Road]

It seems that all the "optimal" training systems require a gym membership or possibly several in order to have enough variety. Hard to do this stuff in a home gym, but perhaps I'm limiting myself with that thinking.

[Kong]

Thanks chris

[nhernan1986]

Unless I am mistaken, I looked through the exercises and didn't see one of the main compound movements- Deadlifts? I see a lot of variations of rows, but no deadlifts? Out of curiosity was there a reason that you didn't include them?

[Behemoth]

Link doesn't work for me

[Dan Fanelli]

It seems that all the "optimal" training systems require a gym membership or possibly several in order to have enough variety. Hard to do this stuff in a home gym, but perhaps I'm limiting myself with that thinking.

Optimal is a relative term, and is completely unattainable. Optimal would be you having no stressors in your life outside of the gym. You'd wake up, drink a gallon of milk from the cow in your back yard, and then start training. You'd have 30 minute rest breaks when needed, and someone to massage you between sets. Creatine and carbohydrates would be induced through an IV throughout the day.

So ya, its relative. What is optimal for you training at home, is different than if you trained in a gym, and still different than if you trained in a different gym. You make it work.

[chris mason]

Unless I am mistaken, I looked through the exercises and didn't see one of the main compound movements- Deadlifts? I see a lot of variations of rows, but no deadlifts? Out of curiosity was there a reason that you didn't include them?

Oh my God!!!! WTF!!!! The program will NEVER work!!!!!!!!!

AAAAHHHHHHHHHHHHHHHHHHHHHH!!!!!


Lol, ah, just a little fun. There are stiff legged deadlifts in the routine. The difference between them and regular deads is quad drive. You get PLENTY of quad work with this program.

Trust me, you will grow like a weed if you follow the program as written, eat enough to support the growth it will stimulate, and take the supps I recommend.

[Cards]

Chris,

I really like the article and the routine. I'm not 100% familiar with the % used with DT , but with the paused reps what % of the max are we talking. 90-95%? Example, last week I hit a new Box Squat PR of 415, would I drop to 375 ish? or keep in the 400s. I know this question is kind of ridiculous.

[nhernan1986]

Oh my God!!!! WTF!!!! The program will NEVER work!!!!!!!!!

AAAAHHHHHHHHHHHHHHHHHHHHHH!!!!!

Don't know what supplements your taking that caused this ^^^^^^^^^^^^ but send me a PM ASAP lmao...

Lol, ah, just a little fun. There are stiff legged deadlifts in the routine. The difference between them and regular deads is quad drive. You get PLENTY of quad work with this program.

Trust me, you will grow like a weed if you follow the program as written, eat enough to support the growth it will stimulate, and take the supps I recommend.

Sounds good and thanks.

[nhernan1986]

Chris,

I really like the article and the routine. I'm not 100% familiar with the % used with DT , but with the paused reps what % of the max are we talking. 90-95%? Example, last week I hit a new Box Squat PR of 415, would I drop to 375 ish? or keep in the 400s. I know this question is kind of ridiculous.

The first training day by body part applies the ME system (warming up to a 1RM) followed by a RP set with the same exercise. The RP format will consist of 15 reps to failure for upper body exercises and 8 reps to failure for lower body exercises, followed by a 20-second rest and then a second attempt with the same load to failure. After another 20-second break, a third and final attempt to failure will be performed. For most trainees (using the upper body rep scheme), the second set will net 4-6 reps and the third, 2-4 reps. This style of training REQUIRES the use of a competent spotter and should not be attempted without one (unless you are using a selectorized exercise machine).

^^ This was directly out of the article. So to answer your question, use a weight that would cause you to reach concentric failure by the 8th rep since your asking about squats.

[Cards]

guess i missed that, thank you!

[chris mason]

Chris,

I really like the article and the routine. I'm not 100% familiar with the % used with DT , but with the paused reps what % of the max are we talking. 90-95%? Example, last week I hit a new Box Squat PR of 415, would I drop to 375 ish? or keep in the 400s. I know this question is kind of ridiculous.

Mike, for which part of the routine are you asking?

Chris

[chris mason]

The first training day by body part applies the ME system (warming up to a 1RM) followed by a RP set with the same exercise. The RP format will consist of 15 reps to failure for upper body exercises and 8 reps to failure for lower body exercises, followed by a 20-second rest and then a second attempt with the same load to failure. After another 20-second break, a third and final attempt to failure will be performed. For most trainees (using the upper body rep scheme), the second set will net 4-6 reps and the third, 2-4 reps. This style of training REQUIRES the use of a competent spotter and should not be attempted without one (unless you are using a selectorized exercise machine).

^^ This was directly out of the article. So to answer your question, use a weight that would cause you to reach concentric failure by the 8th rep since your asking about squats.

Thanks. That is why I was confused what he was asking.