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You should be fine with 20-30. Depending on a couple things that's going to be anywhere from a 10-18 rep straight set weight, plenty light to not tear apart the joints and do anything dumb but still...

Ah yeah I thought you meant you JUST have a smith and free weights for your gym. Hammer strength is a great line but it's not necessary to DC train, any machine that works for you works for DC......

It's not a number of exercises problem for those body parts... if you are

Barbell rowing, squatting/smith squatting and dead lifting each and every workout your lower back is going to be killing...

If you can come up with 5-6+ exercises per body part you can run DC with your set up but I am imagining some issues especially when it comes to leg and back thickness training and overlap.

Alright I am going to put it in the right order and take out all the numbers that I don't understand :)

Just as a general note on warmups... warmup however you need. 1-5 warmup sets non taxing...

Good luck then my man, feel free to post up your proposed split with exercises/rep ranges/placement to make sure you've got it all down and nothing is overlooked.

The "are you ready or are you not" thing is a never ending battle especially online.

In general younger guys have a hard time with the training because it's so different and they want to switch...

The last part of your post is the easiest... yeah the 2 way split is really what you want. Every guy you have ever heard of that DC trains, Dave Henry, Dusty Hanshaw, Justin Harirs, Steve Kukclo...

A figure girl is most likely going to want to use the 3 way since overall muscle mass isn't the concern.

A male bodybuilder looking to get the most size wants to put some time in on the 2 way as...

Now someone who is advanced and has been doing DC for a little while can look into the 3 way split and the widowmaker protocol but the VAST majority of people need to spend time on the 2 way split...

bert that's primarily accomplished through exercise selection and not really additional work beyond the regular protocol...just smarter work..

Someone who really needs to go to town on their...

a-dog is that the first time the movement bombed for you? I'd go ahead and give it another go next time around if you think it was a fluke, otherwise if it's run it's course go ahead and sub it out.

Hey lot's of familiar names and faces here lol

Seems like most things are covered, PastGenetics is it alright to say the W word over here or is it banned all over the net?

My name is Scott, I like DC training.