DC TRAINING

[tkav1980]

ive been reading up on dc training and just want to confirm weather or not im right in the routine im choosing.
wed= chest, shoulders, tri's, bi's, back thickness, back width
fri- fore arms, hamstrings, calves, quads
sunday- repeat wed
wed repeat friday and so on.
as for sets except with calves, deads, and squats youe looking for 11-20 total reps in one work set done as a rest pause set...ie(benchpress) 7-9reps to failure followed by 10-15 breaths followed by another set to failure(4-6) reps, followed by another 10-15 breaths followed by another set to failure 1-3 reps depending on weight for a total of one big work set. also changing up lifts week to week such as switching from flat bench to incline for chest.
also i will need a log book to record my lifts as to attempt to best them every week by weight or reps as to increase the load put on the muscle.

if im wrong please chime in and let me know, also am i missing anything?

 

[Force245]

ive been reading up on dc training and just want to confirm weather or not im right in the routine im choosing.
wed= chest, shoulders, tri's, bi's, back thickness, back width
fri- fore arms, hamstrings, calves, quads
sunday- repeat wed
wed repeat friday and so on.
as for sets except with calves, deads, and squats youe looking for 11-20 total reps in one work set done as a rest pause set...ie(benchpress) 7-9reps to failure followed by 10-15 breaths followed by another set to failure(4-6) reps, followed by another 10-15 breaths followed by another set to failure 1-3 reps depending on weight for a total of one big work set. also changing up lifts week to week such as switching from flat bench to incline for chest.
also i will need a log book to record my lifts as to attempt to best them every week by weight or reps as to increase the load put on the muscle.

if im wrong please chime in and let me know, also am i missing anything?

somewhat wrongo dongo chief,,,,

read here. **broken link removed**

read and reread. hope this helps.

 

[Nssca]

I like the "DC" Method its better than most out there But 99% of people can t do an all out Chest workout then and all out balls to the wall back w/o then do an all out shoulder w/o.....THEN do an all out bi work out T..H..E..N do an all out tri work out....its to much for one session. So I do this split.
Chest//shoulder
back/Bi
Legs/Tri

 

[tkav1980]

WOW! thanks force. looks like il have another week of my old routine so i can get some homework done

 

[gordo14]

Dc training

Most newbs to DC training should start with the Mon wed fri routine to allow plenty of time to gauge your healing abilitys. So..........
Mon- chest shoulders tris backwidth, back thickness
Wen-Bi's forearms calves hams quads
Fri-same as monday
The following week just rotate the days. bis and lower body on mon and fri.
Above is a routine directly from Dogcrapp posted on another board. You have the whole workset idea down right. Remember you still need to have some warm up sets. And if your going real heavy say on squats you may have as many as five warm up sets. And don't forget the extreme streching. Your best bet is to buy the DVD to explain it more in depth.

 

[hugemuscles10]

my dc training video is in the mail. I can only workout before work from about 5 to 645 is that long enough to train dc effectively

 

[ScottMcD1]

I like the "DC" Method its better than most out there But 99% of people can t do an all out Chest workout then and all out balls to the wall back w/o then do an all out shoulder w/o.....THEN do an all out bi work out T..H..E..N do an all out tri work out....its to much for one session.

Well that's cause we don't do it like that Chest Shoulders Triceps Back(width and thickness) saving the hardest for last. Biceps forearms calves hamstrings quads saving the hardest for last.

More advanced guys(after some time on the above split) move towards a push pull legs split rotated over four days instead of three.

 

[DOGGCRAPP]

advanced guys =

chest should tri

bis forearms backwidth backthickness

calves hams quads

mon tues thurs fri mon tues thurs fri mon tues etc

 

[SGM1985]

http://dc-training.blogspot.com/

 

[maxsupplements]

im not gonna be a dick...

but be careful about going over to intense muscle and asking questions. they will FREAK if you dont get it right, and will basically rip you a NEW asshole if your workout routine isnt exact.

i understand it is the way it is. DC has a special way to do it. so, it makes sense..

but they are a little HARSH over there.

good luck...

 

[BULK_CITY]

advanced guys =

chest should tri

bis forearms backwidth backthickness

calves hams quads

mon tues thurs fri mon tues thurs fri mon tues etc

what do you consider advanced?

 

[Force245]

but be careful about going over to intense muscle and asking questions. they will FREAK if you dont get it right, and will basically rip you a NEW asshole if your workout routine isnt exact.

i understand it is the way it is. DC has a special way to do it. so, it makes sense..

but they are a little HARSH over there.

good luck...

rip you a new one, not really. yes it tends to get harsh at times, and i'll admit i'm one of them. but really it boils down to doing all the research for yourself and then getting all your ducks in a row before asking a question or asking for advice on your routine. The stickies are laid out and are very easy to follow. And then giving the routine time to work.

so it does get tiresome answering the same type question over and over. I, actually, would hate to be DC as it is probably inconceivable on how many dumb questions take up his email and time.I would probably just fall of the face of the earth....

An analogy would be noobs coming onto a board and asking any pro to set up a first AAS cycle for them, or asking if test-e is any good. All could be resolved by using the search button and taking sometime to learn instead of trying to fast track it.

 

[tkav1980]

SGM1985 great link man..thanks.....i think until i get the dvd...which i hope goes over diet im gonna hold off on the dc and do some more homework on it. im still progressing with the routine im using as its that good old one body part a day and i trian 5 days a week, but i do go up in weight EVERY week even if it is only by 2 1/2 lbs, its still giving me results but i am going to add the extreme stretching right away. im not worried about my ability to keep up with the dc training and im definately not worried about totally dedicating myself to it, my only concern thusfar is im not educated enough on my diet...as it stands right now im 190lbs somewhere around 10%bf ad 5'8".
i only take 2 shakes a day but from those and the food i eat i get around 300-350 grams of protien and around 5600 calories a day. i dont feel like this will cut it with dc training. oh and i cut my carbs out by 3 pm on days that i train in the morning and by 6 pm on days when i train after work. I DO NO CARDIO! everytime i have in the past ive dropped weight so fast it would make your head spin! i cant think of anything else to add at the moment except to say thank you for all the advice it is much appreciated.

 

[ScottMcD1]

SGM1985 great link man..thanks.....i think until i get the dvd...which i hope goes over diet im gonna hold off on the dc and do some more homework on it.

Diet is touched on but just basics as it has to be tailored towards individual needs.

im still progressing with the routine im using as its that good old one body part a day and i trian 5 days a week, but i do go up in weight EVERY week even if it is only by 2 1/2 lbs, its still giving me results but i am going to add the extreme stretching right away. im not worried about my ability to keep up with the dc training and im definately not worried about totally dedicating myself to it, my only concern thusfar is im not educated enough on my diet...as it stands right now im 190lbs somewhere around 10%bf ad 5'8".
i

If your current program is working well why change it up? I'd wait until you had totally exhausted that program(it'll give you time to do more homework as well) and only then start DC training at that point.

 

[DOGGCRAPP]

http://dc-training.blogspot.com/

Anybody know who put this site up? I still to this day have no clue whose site that is.

 

[DOGGCRAPP]

what do you consider advanced?

Someone who is roughly around 3.4 - 3.5 lbs of muscle per inch of height at a offseason weight with the outline of their abs showing.

 

[denimcho]

advanced guys =

chest should tri

bis forearms backwidth backthickness

calves hams quads

mon tues thurs fri mon tues thurs fri mon tues etc

Do you train guys with a split of biceps + triceps + something else in one training day. Do you find any benefit/advantage of splitting them into separate training sessions rather than training the whole arms in one day? And one more question - while training dc you do not strive for a pump, just do the sets and reps and go home and do not care how pumped you are, right?

 

[gordo14]

What if............

Someone who is roughly around 3.4 - 3.5 lbs of muscle per inch of height at a offseason weight with the outline of their abs showing.

What if its only the upper abs you can see in the outline? I'm 4.44 pounds of weight per height. Just curious, i thought the different splits were just geared towards the different levels of recovery??? I was doing my split wrong at one point. And it was frying my cns. I was doing basicly the 3 day split, but doing it Mon Tue Thur Fri. Now i understand the 4 day split better. Thanks DC!

 

[tkav1980]

ok i just did the math im 2.53lbs per inch of height...abs- well i have a pretty good six pack. i stayerd up until 2 am reading up on this topic and i did find something interresting. one post i read said its only for people with at least 3 yrs lifting behind them, since im 28 and started lifting at 18 i think ill be ok once i learn the program. ill have to admit even though im "afraid" of not doing my regular workout the evidence behind dc training as well as the science is overwhelming. i wish i had the $ to hire dc himself but since thats not an option i bought the dvd. to get myself started while waiting for it to arrive i think im going to take the plunge starting tomorrow. i did get a workout partner that holds the record for his age and weight in NJ. he is only 18 and already has a 500lb dead lift. he really is one hard core kid(i hired him...go me!) and trains like an animal. I CANT DEADLIFT 500lbs and im not gonna let some kid or a log book beat me. starting tomorrow i will up my protien intake to 400grams and calories to 7500 via 2 more protien shakes. And finally to DC and the other guys that responded i have to say thanks. the polethera of information you have supplied me with is invaluable, i was not trying to get out of doing the research myself just trying to make sure i understod what i read. thias board along with intense muscle are hands down the best tools for bodybuilding in the planet. thank you verry much everyone.

 

[DOGGCRAPP]

What if its only the upper abs you can see in the outline? I'm 4.44 pounds of weight per height. Just curious, i thought the different splits were just geared towards the different levels of recovery??? I was doing my split wrong at one point. And it was frying my cns. I was doing basicly the 3 day split, but doing it Mon Tue Thur Fri. Now i understand the 4 day split better. Thanks DC!

I should of put "at least" 3.4 lbs of muscle mass per inch of height....I think your allright my friend--lol