My 2nd DC training Experience on Gear

Derek · Apr 5, 2004

Last time I did DC training I gained 4 pounds of leab tissue in 1 month. Took 1 week off completley and started my cycle and my new DC workout..

Please check out the workout to see if this is good.

Workout 1
incline smith press
side raise
pushdowns
vbar chins
wide tbar rows

workout 2
Machine preacher curls
alt db hammer curls
donkey calf raise
lying leg curls
Squats

workout 3
incline hammer press
BB upright rows (wide)
dips
chins
rack deadlifts

Workout 4
BB curls
reverse bb curls
hack machine calf raise
Stiff legged deadlifts
Leg press
workout 5
Dips
smith front press
reverse grip smith press
reverse grip rows
shrugs

workout 6
curlgrip chins
hammer cable curls
leg press calf raise
feet forward front smith squats
Hack squats

any exercise suggestions?

My diet is 4000 cals
400 protein
200 fat
200carbs

however I aim to only eat as much protein as I can. I add olive oil to my shakes.. which I drink 3-4 times per day.

nemo · Apr 5, 2004

Rather then using laterals I would use some sort of shoulder press. BHN or militaries would do the trick.

Derek · Apr 5, 2004

The reason for the side raises is because I do incline presses and I thought delt presses would just be basically the same movement...

Plus I want to concentrate on width bigtime..

babygetoboy · Apr 5, 2004

Width will come from pushing serious poundage over your head, not by doing laterals. Laterals have no part in this program.

Derek · Apr 5, 2004

okay but doing incline presses and front presses in the same workout is not overkill?

Ill change it up...

A50# · Apr 5, 2004

Olive Oil

Just curious. Whats the Olive oil for?

Derek · Apr 5, 2004

to add calories.. DC highly recommends it.

TooPowerful4u · Apr 5, 2004

Laterals have no place in this program? Why exactly is that? What if you can move some serious poundage with them? I use 70lb dumbells (slightly loose form) for 4-6 reps. I also have a messed up rotator cuff from wrestling, so I cant handle heavy poundage overhead.

My front delts are grossly overdeveloped compared to my mids and rears, so I wanted to concentrate on my symmetry and balance things out. I picked a press one day, laterals HEAVY another, and bent over laterals HEAVY on another. My shoulders are probably my best bodypart, they don’t need much direct attentnion to grow, they just do.

In-Human · Apr 5, 2004

TooPowerful4u, That is correct, we do not use many dumbell exercises as they are to difficult to do rest/pause work.

We only use dumbells for some bi work and an occasional Shoulder Press for 20 to 30 reps r/p.

I can throw 120s for Laterals, but they do not belong in this program, r/p of this weight would cause bad form and injuries can occur...

gravityfighter · Apr 5, 2004

The shoulder routine was always confusing to me.Maybe someone can clear things up? Do you incorporate rears and sides in DC'S program or just presses? Also I don't see shrugs in the program, is deads suppose to take care of traps? Thanx in advance...
GF

TooPowerful4u · Apr 5, 2004

My problem is, i cant handle heavy weight with presses. I cant barbell press at all or my shoulder pops n just gives out. Dumbells if i bring them below my top of my ear, im DONE. I can do machines, but my front delts will dominate the entire movement, and they are already too big. I need mids and rears more than anything, to balance shit out, so i have to do it. I figure i will jsut rest pause heavy as shit, then run the entire rack all the way down twice, and that should do it.

In-Human · Apr 6, 2004

gravityfighter, We do mostly press work, with front and back presses, and my shoulders are growing like they have never grown before.

A lot of the Back Thickness exercises that we do work the rear delts, so we get the whole shoulder area. When performing Deads, Rack Deads, Drag Rack Deads and T-Bar Rows your rear delts do get worked...

babygetoboy · Apr 6, 2004

My Traps and Rear Delts are some of the most noticible parts on my body now since starting training with DC, they will grow tremendously, trust me./

BALDNAZI · Apr 6, 2004

Laterals will work

Im on my fourth week of DC and have 2 pressing movement days and one day of side laterals.It actually works excellent rest pause style.I understand the injury possibility due to poor form,but I do it alittle different.I will rest pause 4 times instead of 3 with laterals.First 3 with as heavy a weight as I can go and the fourth with something lighter.My shoulders are growing FAST.I have always been thick as shit,but now Im wide and getting wider.I know DC's program is to be done a certain way,but with alittle modification here and there according to the individual while keeping the principals intact,will work as well.Bottomline is DCs program is awesome,and laterals do work just fine....

Derek · Apr 6, 2004

IMO all chins and rows will work the rear delt so I dont do them.

I do wide grip upright rows to take care of the side head. Kinda like a compound side raise...

As for back thickness I do deads, tbars and shrugs. (someone mentioned there are no shrugs in my program)

Biceps I am trying curlgrip chins also... work biceps mainly...

gravityfighter · Apr 6, 2004

Thanx for the info bro's...Started DC's program, I'm in my third week. I really like it so far, went from 252 to 265 already(with a little help)strength is way up, lost an inch on my waist too! I emailed DC to see if he could fit me in his schedule, gotta give him a try. Been at this game 28yrs, never could break that 270 mark looks like i've found the answer!

Thanx again,
GF

In-Human · Apr 6, 2004

gravityfighter, Thats great man, glad you like the program.

The money spent with DC was the best money ever spent for me. I am close to the same boat as you when it comes to years of punding the iron.

Good Luck and maybe DC will have the time to get you too 300...