DC training which split works best?

[Simon_454]

I just competed in my first show a couple weeks ago and recently started DC training. I'm getting plenty of sleep, great diet and using a rumble roller on legs and back everyday. I just wanna know which split you guys prefer? Im currently doing MTTF but I know Dante says this is mainly for advanced lifters however I do recover very fast especially with the use of the roller what's your guys take?

 

[tonyk]

I know for pure mass he says mon, wed, friday but if you feel you can get away with it training a bodypart twice a week will be beneficial.

 

[dalvare1]

ive heard him say a thousand times the 2 way is the way to go, its not broke, dont try to fix it, and dont think you are so special the 2 way cant be enough

you just did your first show, so i dont think you would qualify as an "advanced lifter" that needs a special accomodation, unless you are like in your 30's and just getting a very late start


i think the 2 way is the best of the DC splits regardless of experience. But I always train EOD, training the next day after a gruelling leg or upper body workout is always a disaster... I have little energy and always feel like I am compromising recovery

 

[BigJB]

If you have the mass you need, and are only working on weakness', then the 3 way is good. But if you're like the vast majority of bodybuilders and you don't have the size you need, then the two way is the way to go.

 

[anarchocapitalist]

I've never done DC training as Dante lays it out.

I have done Yates split

D1:Chest/Back/Delts
D2:Legs/Arms/Abs

I was doing a single hard set or two with rest/pause reps.

I found 4 days per week too much with the rest/pause. Straight sets was fine but rest/pause I get that systematic fatigued feeling.

 

[flexdurden]

If you recovery is good do the two-way (M-W-F) as you'll hit each bodypart 3 times in two weeks.

Move to the three way to bring up lagging bodyparts since it enables you to incorporate additional work for areas that need work without overtraining.

If this is your first run with DC, go with the two-way. Once you get into a real groove with the two-way and pack on considerable size, move to the three-way to focus on what needs special attention.

I've used both and feel you can actually go between the two depending where you are at the moment physique wise. For overall mass, the two-way should be your go-to. Plus, with the two-way, you can use your off days for cardio to minimize fat gain.