DC Training

[lbg]

What is dc training. ?
You guys talking about signing up on mountaindogs website

Lol. Wow. I'm not an asshole, but... Wow.

 

[Dig93]

Saying your doing dc is alot different than really doing dc.
Go over to intense muscle and read all post in the dog pound and stickies.
Then buy wojos dvd
Then ask questions on IM.
Everyone loves to help each other.
I started dc over one and a half ago.
It wad right after my second comp at 168 pounds now with dc and Jason wojo doing my diet I'm a lean (GOT A FOUR PACK AND INTERSOSTALS visable) 256lbs
I love and can't believe my changes. I won't post pics yet til my NPC show in October.

i agree i just ordered the dvd to keep doing it and then follow your route. keep me posted on your progress

 

[Dig93]

i don't think you should feel wasted after your DC work out ...spent for an hour or so ...but the next 24?? not me .usually that is a sign of overtraining...I know ... I know ...how can you be overtraining with so few set??
cus everyone is different ..thats how .

maybe bec i just started but it kicks my ass

 

[aussiebulldog]

I think everyone interested in DC should watch the two videos of Dave Henry.

 

[thehazzle]

For the guys that feel over trained try straight sets. I can't recover from dc rest pauses but straight sets I can grow and recover fine

 

[BigJB]

For the guys that feel over trained try straight sets. I can't recover from dc rest pauses but straight sets I can grow and recover fine

Are you doing more than one rest pause set? Are you stretching? Are you doing widowmaker sets on anything.g other than legs and chest?

 

[thehazzle]

Are you doing more than one rest pause set? Are you stretching? Are you doing widowmaker sets on anything.g other than legs and chest?

I'm not training DC but when I did followed it verbatim and recovery sucked. I prefer to train BIG A style routine, straight sets to failure 2-3 exercises per bodypart. Not putting down the program at all, just saying it didnt work for me.

 

[tkav1980]

I had post workout recovery issues with the 2 way split. At the time I was moving some big weights and for the rest of the day I was useless no matter how much I ate. A couple of guys over at IM had me switch to the 3 way split and I felt awesome. Keep in mind that you really need to play with rep ranges and pay special attention to the exercise rotation. Fucking up either of those things will totally fry you. Like hitting squats the workout after heavy rack deads, your back is toast from the rack deads and that makes your squat suffer as well as your recovery.

 

[Zoobster]

Lol. Wow. I'm not an asshole, but... Wow.

My bad .. Didn't think it was a problem to ask a question. Next time I will just Google my question.

 

[aussiebulldog]

I had post workout recovery issues with the 2 way split. At the time I was moving some big weights and for the rest of the day I was useless no matter how much I ate. A couple of guys over at IM had me switch to the 3 way split and I felt awesome. Keep in mind that you really need to play with rep ranges and pay special attention to the exercise rotation. Fucking up either of those things will totally fry you. Like hitting squats the workout after heavy rack deads, your back is toast from the rack deads and that makes your squat suffer as well as your recovery.

I remember discussing it with you over there.

I still train on 3 way split. some weeks 4 times a week (sun, mon, thurs fri) but some times recovery issues pushes me to 3 days only.

I think it is also very important to take a mini cruise , by skipping workout when needed .

 

[BabyBeast05]

How's this look DC?

Day 1: Biceps/Forearms/Back
Biceps: standing DB curls for 20-30RP
Forearms: rope cable curls for 12-20SS
Biceps WM: Preacher machine for 15-30 with pause at bottom
STRETCH
Back Width: wide grip cable pulldown for 12-20RP
Back Width WM: Rack Chins for 20-30
Back Thickness: BB rows for 10-13 then another set for 7-9
STRETCH

Day 2: Chest/Shoulders/Triceps
Chest: BB incline bench for 11-20RP
Chest WM: machine fly/press for 20-30
STRETCH
Shoulders: hammer strength press for 12-20RP
Shoulder WM: side raise machine for 20-30
STRETCH
Triceps: decline skull crushers for 15-25RP
Triceps WM: dip machine with deep stretch for 20-30
STRETCH

Day 3: Calves/Hams/Quads
Calves: standing calf for 15-20RP with 2 sec stretch
STRETCH
Adductor machine: 15-30RP
Hams: Lying leg curls for 15-24RP
Hams WM: GHR for 20-30
STRETCH
Quads: Hack squats for 16-20 then another set for 10-15
Quads WM: Leg Press for 20-30 hard deep reps
STRETCH

Day 4: Biceps/Forearms/Back
Biceps: DB hammer curls for 20-30RP
Forearms: rope cable curls for 12-20SS
Biceps WM: Preacher machine for 15-30 with pause at bottom
STRETCH
Back Width: 1 arm hammer strength row for 15-20RP
Back Width WM: Rack chins for 20-30
Back thickness: deadlifts for 10-13 then another set for 7-9
STRETCH

Day 5: Chest/Shoulders/Triceps
Chest: BB flat bench for 15-30RP
Chest WM: machine fly/press for 20-30
STRETCH
Shoulders: smith military press for 15-20RP
Shoulders WM: side raise machine for 20-30
STRETCH
Triceps: overhead tricep extensions for 15-25RP
Triceps widowmaker: dip machine with deep stretch for 20-30
STRETCH

Day 6: Calves/Hams/Quads
Calves: leg press calf raise for 15-20RP with a 5sec stretch
STRETCH
Adductor machine: 15-30RP
Hams: seated leg curls for 15-24RP
Hams WM: GHR for 20-30
STRETCH
Quads: Squats for 16-20 then another set for 10-15
Quads Widowmaker: Leg press for 20-30 hard deep reps
STRETCH

Day 7: Biceps/Forearms/Back
Biceps: EZ bar curls for 15-24RP
Forearms: rope cable curls for 20-30
Biceps WM: Preacher machine for 15-30 with pause at bottom
STRETCH
Back Width: Yates hammer strength pulldown for 15-20RP
Back Width WM: Rack chins for 20-30
Back Thickness: t-bar rows for 10-13 then another set for 7-9
STRETCH

Day 8: Chest/Shoulders/Triceps
Chest: hammer strength press for 15-30RP
Chest WM: machine fly/press for 20-30
STRETCH
Shoulders: machine military press for 12-20RP
Shoulders WM: side raise machine for 20-30
STRETCH
Triceps: CGBP for 15-25RP
Triceps WM: dip machine with deep stretch for 20-30
STRETCH

Day 9: Calves/Hams/Quads
Calves: cybex rotary calf press for 15-20RP with 5 second stretch
STRETCH
Adductor machine: 15-30RP
Hams: standing leg curls for 15-24RP
Hams WM: GHR for 20-30
STRETCH
Quads: front squat machine for 16-20 then another set for 10-15
Quads WM: leg press for 20-30 hard deep reps
STRETCH

 

[tacoman]

thats not dc anymore, you altered it

 

[halflife]

thats not dc anymore, you butchered it

LMFTFY

Nine days in a row? wow. Please say there's off days between. If so, you need to list them. Also you shouldn't be WM every body part.

 

[halflife]

The info you need is on puppy dog forum. After hours of reading you will have the general outline. Not sure if your going for 3-way or 2-way split.

 

[itrain]

IF you have read DC advanced regiments then you would have known he uses advanced techniques for ADVANCED ,, BODY BUILDERS....

I have read alot of his principles but I dont think he would be using all those advanced techinques for each body part only for lagging body parts,,,

 

[BabyBeast05]

That's the 3 way split. Mon Tues Thurs Fri. I know how to set up a DC program, I have the DVD & both DH's DVDs. DH does a widow for pretty much every bodypart and sometimes extra exercises. I'm not a newbie to training, not DH's size either. But I have been training for 10 years and in that time frame put on about 50-60lbs of muscle. So am I "advantaged" guess it depends on who you ask

 

[itrain]

I stand corrected BB05 yea that is the exact protocol he set up for DUSTY

Looks good curious on why he choose widowmakers over an all out set or another advanced technique

 

[BabyBeast05]

I stand corrected BB05 yea that is the exact protocol he set up for DUSTY

Looks good curious on why he choose widowmakers over an all out set or another advanced technique

Not sure, that's why I'd love to hear DC's pov

 

[itrain]

My new years resolution and promise to you.... - Page 4 - IntenseMuscle.com

BTW BB05 my comment was directed to the people who had posted above me HAlF LIfE,,

there is no question you are advanced

 

[aussiebulldog]

Look for the posts he talks about the routine he helped Cedric with.