DC rotation

[curls-for-girls]

So I got the DC training DVD, but need a little clarification. Is this how the rotation goes?:

mon: workout 1A

wed: workout 2A

fri: workout 1B

sat:
sun:

mon: workout 2B

And then Wednesday would be back to workout 1A?


thanks everyone.

 

[qazzaq9]

If you started on Monday it would be:

Mon: 1A
Wed: 2A
Fri: 1B

Mon: 2B
Wed: 1C
Fri: 2C

Mon: Repeat

1 workouts are Chest, Delts, Triceps, Back Width, Back Thickness
2 workouts are Biceps, Forearms, Calves, Hamstrings, Quads

 

[ScottMcD1]

Yes everything is hit 3x every 2 weeks.

Unless you have to postpone a workout your Week 1 Monday workout should always end up on Mondays, Week 2 Wednesday always on Wednesday etc so plan your lifts accordingly.

 

[curls-for-girls]

So you don't hit the same exercise for 3 weeks?

ex. lets say you train chest...

workout 1A you do incline smith

workout 1B you do hammer strength press

workout 1C you do flat DB press


Is this correct regarding exercise rotation?

 

[ScottMcD1]

So you don't hit the same exercise for 3 weeks?

ex. lets say you train chest...

workout 1A you do incline smith

workout 1B you do hammer strength press

workout 1C you do flat DB press


Is this correct regarding exercise rotation?

13/14 days between how often you repeat a workout. If you started a blast Monday the 24th with incline smith presses you'd repeat them for the first time June 7th and then again June 21st. It feels like awhile to lay down baselines but once those two weeks are over you are at war every single session and it's pretty relentless... hence blast/cruise.

 

[tbone01]

Where did you pick up the dvd ?

 

[ScottMcD1]

At True Protein

**broken link removed**

 

[curls-for-girls]

idk why i am confused sorry.. So (if i understand correctly) you are saying that you only repeat the first exercise after you have used the other two exercises in your rotation correct?

 

[ScottMcD1]

Correct


Monday May 24st
Incline Smith 11-20RP

Friday May 28th
Hammer Strength Press 11-20RP

Wednesday June 2nd
Flat Dumbbell Press 15-30RP

Monday June 7th
Incline Smith 11-20RP you must must beat the log from May 24th

and so on.

 

[Dionysusedge]

So you don't hit the same exercise for 3 weeks?

ex. lets say you train chest...

workout 1A you do incline smith

workout 1B you do hammer strength press

workout 1C you do flat DB press


Is this correct regarding exercise rotation?

Yes thats correct.

You go through the three exercises, and then start over by either increasing the weight or the reps.

DC is amazing if you eat eat eat, and keep the reps and weight increasing.

 

[aussiebulldog]

I see you are not following dane's advice

http://www.professionalmuscle.com/forums/professional-muscle-forum/60161-dc-question.html#post783836

 

[tkav1980]

You retrain each exercise roughly every 2 weeks. each time you retrain that exercise you must increase weight or reps. If you increase weight but do not reach the targeted rep range thats a fail. If you reach the target rep range your were successful.

Be careful where you put different exercises in your rotation. You dont want to deadlift Wed, then SLDL on friday.


REMEMBER THIS. With each set you better leave your guts on the floor of the gym. I always think to myself that if i dont beat the log book, then i have to live with that failure for 2 weeks before i can do it again. I cant live with failing. You have to go to war with that log book. treat each set like its the last chance to do a set ever. Check your gut, and push to see what your really made of. Watch a video of shelby or dusty, and realize that you have to be tougher than those guys and go make it happen.

 

[ScottMcD1]

Tkav has it right as far as the mental game here... this is a great quote that's so so true with DC in regards to leg training specifically

"Widowmaker - I always try to get to 12-13 first and then take 3 deep breaths and then I try to do a 3 (and then stand there with 3 more deep breaths) and I know i have 5 more to go---the last 5 is me thinking "christ you made it this fucking far, dont put this thing down until you get it!"....and i grind out 2 more (17 and breathing like a locomotive) and then its 3, 2, 1 (sometimes with breathing between each of those reps)...Just remember this one simple fact 'YOU ARE ALWAYS A CANDYASS PUSSY UP UNTIL YOU GET THAT 20TH REP--AND THATS GOES FOR EVERY LEG DAY AND EVERY DAY LEADING UP TO LEG DAY" ....You then get a 6 hour window after the leg workout where you are "the man!" but then at 6 hours 1 second you go back to being "Wussboy supreme" until you get that 20th rep on the next leg day. So remember that when your walking around this year with all that new muscle mass, all cocky because you are hardcore.....your logbook and all us in here know your nothing but a nancygirl till next leg day."

Wait a second, it's leg day for me... crap lol

 

[Dionysusedge]

I see you are not following dane's advice

http://www.professionalmuscle.com/forums/professional-muscle-forum/60161-dc-question.html#post783836

LOL i forgot about that....

DOGGCRAPP
Kilo Klub Member Join Date: Jun 2003
Posts: 1,435

I highly recommend you dont do my methods.

highly....

I see how you jump around in here from training routine to training routine every 4 days or so....

Trust me on this.....its not for you (and i dont mean that as a putdown)

"Its just not for everyone" and your posts tell me that you are almost the posterboy for that statement. This has disaster written all over it.

You need to jump on some other training bandwagon.

My stuff is for guys who grasp what I write about, how to get to point B from point A, and what builds muscle mass.

You are still in "what I read in the latest muscle magazine i picked up at the grocery store mode"

You need to train some other ways and get all your curiousity out of your system for about 3-4 years and then maybe take a look....but not now.
__________________
For Online Training Inquiries please contact [email protected]

 

[ScottMcD1]

Yeah I knew he was that same guy and am always torn on advice at that point... do you


A) Refuse advice and continually refer them back to that post
or
B) Assume they aren't going to listen and at least make sure they do it right


Sort of like sex ed in school , you KNOW they are going to do it regardless... here's some condoms lol.

 

[tkav1980]

Yeah I knew he was that same guy and am always torn on advice at that point... do you


A) Refuse advice and continually refer them back to that post
or
B) Assume they aren't going to listen and at least make sure they do it right


Sort of like sex ed in school , you KNOW they are going to do it regardless... here's some condoms lol.

Patent that idea or ill steal it.

The DC condom. " Your going to do it anyway, so bring Scott with you to make sure your doing it right."