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Thread: Darrem charles

  1. #1
    Senior Member RichMcGuire's Avatar
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    Darrem charles

    I thought I'd post a copy of this program so it can be critqued. This comes from Darrem Charles.

    Three pyramdid set, all to failure. first week is 10, 8, 6 and the second week is 12, 10, 8. There are alternate week workouts to keep the body off guard and to hit all essential movements.

    Monday

    week 1 variation:
    Leg Presses
    Squats
    One Leg-press
    Leg extensions
    Standing calf raises
    Donkey calf raises
    Seated Calf raises

    Week 2 variation:
    Leg Press
    Smith-machine squats
    Hack squats
    One-leg extensions
    Standing calf raises
    Donkey calf raises
    Seated calf raises

    TUESDAY:

    week 1 variation:
    Flat Dumbell presses
    Incline barbell presses
    Incline dumbell flies
    weighted dips
    Stiff-leg deadlifts
    Lying leg curls
    seated leg curls

    week 2 variation:
    Incline dumbell presses
    incline hammer-grip presses
    flat hammer-grip presses
    cable crossovers
    stiff-legged deadlifts
    lying leg curls
    seated leg curls

    WEDNESDAY:

    week 1 variation:
    Front cable pulldowns
    seated pulley rows
    Bent over barebell rows
    Deadlifts
    Standing calf raises
    Donkey calf raises
    Seated calf raises

    week 2 variation:
    Front cable pulldowns
    seated pulley rows
    Bent over barebell rows
    Deadlifts
    Standing calf raises
    Donkey calf raises
    Seated calf raises

    THURSDAY:

    Week 1:
    Seated military presses
    Front alternate dumbell raises
    standing dumbell lateral raises
    dumbell shrugs
    barbell shrugs
    Stiff legged-deadlifts
    Lying leg curls
    seated leg curls

    Week 2:
    Barbell behind the neck press
    Front cable raises
    One-arm dumbell lateral raises
    Upright barbell rows
    Machine shrugs
    Stiff elgged-deadlifts
    lying leg curls
    seated leg curls

    FRIDAY:

    week 1:
    Pushdowns
    Lying cambered-bar tricep extensions
    Machine pushdowns
    Standing alternate dumbell curls
    Standing barbell curls
    Barbell spider curls
    standing calf raises
    donkey calf raises
    seated calf raises


    week 2:
    Rope pushdowns
    Overhead cable extensions
    Dumbell kickbacks
    Incline dumbell curls
    Standing cambered-bar curls
    one-arm dumbell spider curls
    Standing calf raises
    Donley calf raises
    seated calf raises

    the focus is on form.. complete stretch and contraction along with squeezed reps. I did this program for 2 months and it seemed pretty solid. My alternate week workouts (week 2) i changed however..basically, experimented with different movements along the same guidelines. I actually felt as if I wasnt doing enough work so I went to a new program from a bodybuilder..it lasted 2 hours and I tried it for 2 weeks. It was one of those things I wanted to do..but realized I couldnt..and 2 hours is way too lnog to be in the gym. As of now, I went back to this darrem program that takes just under an hour to do each day. Theres also a focus on about a minute of rest in between sets to release more GH..which is directly related to the pump. I know i saw someone make a post about pump meaning nothing..but I couldnt disagree more..but thats just my body. Anyways, Ive looked over millions of programs..all having a different degree of volume..and I know this forum site seems to be pretty popular with very little volume..so I wanted people to critique this program..maybe make suggestions or alterations..whatever you feel like. Because personally, Im still debating on a program I'd like to follow.

  2. #2
    Bodybuilding Mythbuster
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    Quote Originally Posted by RichMcGuire
    I thought I'd post a copy of this program so it can be critqued. This comes from Darrem Charles.

    Three pyramdid set, all to failure. first week is 10, 8, 6 and the second week is 12, 10, 8. There are alternate week workouts to keep the body off guard and to hit all essential movements.

    Monday

    week 1 variation:
    Leg Presses
    Squats
    One Leg-press
    Leg extensions
    Standing calf raises
    Donkey calf raises
    Seated Calf raises

    Week 2 variation:
    Leg Press
    Smith-machine squats
    Hack squats
    One-leg extensions
    Standing calf raises
    Donkey calf raises
    Seated calf raises

    TUESDAY:

    week 1 variation:
    Flat Dumbell presses
    Incline barbell presses
    Incline dumbell flies
    weighted dips
    Stiff-leg deadlifts
    Lying leg curls
    seated leg curls

    week 2 variation:
    Incline dumbell presses
    incline hammer-grip presses
    flat hammer-grip presses
    cable crossovers
    stiff-legged deadlifts
    lying leg curls
    seated leg curls

    WEDNESDAY:

    week 1 variation:
    Front cable pulldowns
    seated pulley rows
    Bent over barebell rows
    Deadlifts
    Standing calf raises
    Donkey calf raises
    Seated calf raises

    week 2 variation:
    Front cable pulldowns
    seated pulley rows
    Bent over barebell rows
    Deadlifts
    Standing calf raises
    Donkey calf raises
    Seated calf raises

    THURSDAY:

    Week 1:
    Seated military presses
    Front alternate dumbell raises
    standing dumbell lateral raises
    dumbell shrugs
    barbell shrugs
    Stiff legged-deadlifts
    Lying leg curls
    seated leg curls

    Week 2:
    Barbell behind the neck press
    Front cable raises
    One-arm dumbell lateral raises
    Upright barbell rows
    Machine shrugs
    Stiff elgged-deadlifts
    lying leg curls
    seated leg curls

    FRIDAY:

    week 1:
    Pushdowns
    Lying cambered-bar tricep extensions
    Machine pushdowns
    Standing alternate dumbell curls
    Standing barbell curls
    Barbell spider curls
    standing calf raises
    donkey calf raises
    seated calf raises


    week 2:
    Rope pushdowns
    Overhead cable extensions
    Dumbell kickbacks
    Incline dumbell curls
    Standing cambered-bar curls
    one-arm dumbell spider curls
    Standing calf raises
    Donley calf raises
    seated calf raises

    the focus is on form.. complete stretch and contraction along with squeezed reps. I did this program for 2 months and it seemed pretty solid. My alternate week workouts (week 2) i changed however..basically, experimented with different movements along the same guidelines. I actually felt as if I wasnt doing enough work so I went to a new program from a bodybuilder..it lasted 2 hours and I tried it for 2 weeks. It was one of those things I wanted to do..but realized I couldnt..and 2 hours is way too lnog to be in the gym. As of now, I went back to this darrem program that takes just under an hour to do each day. Theres also a focus on about a minute of rest in between sets to release more GH..which is directly related to the pump. I know i saw someone make a post about pump meaning nothing..but I couldnt disagree more..but thats just my body. Anyways, Ive looked over millions of programs..all having a different degree of volume..and I know this forum site seems to be pretty popular with very little volume..so I wanted people to critique this program..maybe make suggestions or alterations..whatever you feel like. Because personally, Im still debating on a program I'd like to follow.
    That's a terrrible routine. Lots of volume, lots of isolation exercises, lots of potentially 'bad' exercises...

    Darrem is a genetically elite bodybuilder who is 'assisted'. His routine or the routine of any other pro should not be followed by people who are genetically average or even slightly above. Nor should they be followed by naturals.

    And the majority of the so-called routines are ghost-written. Back in the day I used to buy FLEX ( over a period of five years). I still have a stack of old magazines. A while back I looked through them and noticed numberous contradictions from the pros on what they did and didn't do. For example Levrone claimed that before his pec injury he never used DB's. Then in a later mag he claimed that he used DB's from when he first started training.
    Last edited by Songsangnim; 11-11-2006 at 07:46 PM.

  3. #3
    Senior Member RichMcGuire's Avatar
    Join Date
    Nov 2006
    Location
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    Thats very true..I cant tell you how many times I read a magazine and then in a different issue, they disagree with eachother..it can be as bad as crazy infomercials...I do have to say though..check out bodyrx..they have real scientific studies that are cited.

  4. #4
    Banned
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    Nov 2006
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    That guy is a proffesional bodybuilder, with one of the most impressive physiques, he definetly knows what he is doing, he is doing pretty well

  5. #5
    Former Fatass Unreal's Avatar
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    SLC,UT
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    Looks like crap. What pros who are genetically elite and on more drugs then a crack addict have nothing to do with most of us.
    Nick V

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