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  1. #1
    NonStop is offline Senior Member
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    Default DeLorme Method Hypertrophy Programs - Questions

    1) In Pavels DeLorme Method Inspired program, where the exercises consist of bench press and deadlift, could one substitute the bench press with weighted parallel bar dips? I ask as I don't have a bench, but do have dipping bars!

    2) Does one do all of the pressing before starting the deadlift series?

    3) In the original variation of the program in the Russian Military, would it be ok to do one-arm kettlebell military presses on each side, rather than doubles? I think Pavel says the military would use a bell or bells, so I assume it was done.

    4) Was it a Clean before each Press, or Repetition Military Presses?

    5) What would be a good additional exercise to match alongside military pressing? Pull-ups, deadlifts, goblet squats?

    Thanks in advance!

  2. #2
    AGP
    AGP is offline Member
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    1) You could but there's better lifts. There's military presses, side presses. But I would do floor presses. Vary your grip. Close grip for light weight and your strongest grip for the heaviest weight.

    2) Do all your presses first. Then deadlift.

    3) You could use a single KB, but double is better. It'll work you harder and leads to greater muscle gains.

    4) I don't know what they did in the russian military, but you'll be deadliting a fair bit after your presses so I would stick to straight reps on military press.

    5) I wouldn't add much, considering your heavy days will probably clock in at 90 minutes or more. Maybe a couple of low reps for ab specific movements is about it. That's if you've still got some energy for it. Otherwise, if you need a bit of mobility work before you lift, do the goblet squats and such prior to lifting, and keep it light.

    One more thing, do the 2 week introductory cycle also, and either peak with Pavel's 2 week peaking cycle found elsewhere in Beyond Bodybuilding, or take a week or two off.
    Last edited by AGP; 05-09-2012 at 02:22 PM.
    You might be armed but you're not dangerous...

  3. #3
    Red Boar is offline Senior Member
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    My opinion, based on doing the DL twice in my life:

    1). Floor press. If you get a decent arc in your back, there will be little difference between bench press and floor press. Dips stress my shoulders way too much.

    2). "Does one do all of the pressing before starting the deadlift series?": YES

    3). Doubles are much, much better for hypertrophy, I think;

    4). I like Repetition Military Press more, but maybe Clean before each Press will add more muscle mass by increasing the volume...

    5). Pull-ups, if you want a big, big back, shoulders and arms and get some spinal decompression at the same time; Deadlifts, if you are really into getting HUGE.

  4. #4
    Com. Stefan is offline Senior Member
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    Hello comrade NonStop,

    You've already gotten to good answers but I'll add my €0.02:

    I would definitely go with dips over single bell overhead press... Probably over floor press as well, but to each their own. Double KB overhead press is a different animal.

    Pullups, squats and deadlifts are all great extra exercises.

    Good luck.

  5. #5
    johnbeamon is offline Senior Member
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    Quote Originally Posted by NonStop View Post
    1) In Pavels DeLorme Method Inspired program, where the exercises consist of bench press and deadlift, could one substitute the bench press with weighted parallel bar dips? I ask as I don't have a bench, but do have dipping bars!

    2) Does one do all of the pressing before starting the deadlift series?

    3) In the original variation of the program in the Russian Military, would it be ok to do one-arm kettlebell military presses on each side, rather than doubles? I think Pavel says the military would use a bell or bells, so I assume it was done.

    4) Was it a Clean before each Press, or Repetition Military Presses?

    5) What would be a good additional exercise to match alongside military pressing? Pull-ups, deadlifts, goblet squats?

    Thanks in advance!
    Bench presses, dips, and military presses are alternated in most power lifting programs. Stay two-handed and heavy. Add pullups or inverted pushups afterward. Most of these programs finish each exercise instead of doing circuits. Don't add extra cleans on top of heavy dead lifting or high volume swings. There's no point in letting a bunch of double KB cleans ruin your 245lb dead lift on a "press and dead lift" plan.

    Everyone wants to add their favorite exercise to someone else's program. I'm one of them, and I chose a program that coordinated the lifts I wanted to train. Don't screw with your fatigue and recovery. People do pullups/rows to restore balance after high volume pressing, not to add additional heavy lifting to a heavy program. Either change to a 3-lift program or let the 2-lift program do its job.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
    [/SIZE][/SIZE]

  6. #6
    NonStop is offline Senior Member
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    Thank you for all the replies people, my responses are:

    1) I think I'll go for the dips, it seems the closest to the bench press I have (can't do floor press as I have no one to hand the weight to me), and I reckon there is a reason Pavel didn't pick a standing press followed by deadlifts.

    2) Thanks for that info, will do all my presses before the deads!

    3) Mixed opinions about double or singles, double sounds better, but with limited bells as I have, I think if I did the kettlebell DeLorme program, I would do singles (need to get stronger before that though!). I definitely would apply the principles of Heavy, Light and Medium also.

    4 and 5) I hope I made myself clear - I'm only talking about doing one assistance exercise, and that would be just to complement the military presses. From what you guys have said, I think deadlifts are off the menu after doing so many standing presses, so either squats of some sought, but only if doing repetition militarty press, if doing cleans before each press, probably just pull-ups, like ETK ROP style - which does sound attractive I must admit.

    Thank you for all the info!

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