DC training...need some help

[TCEL300]

I was wondering if anyone with a few years experience in the DC style could help me put together a workout plan....i have read over a few different articles few times i just want to see a sample plan laid out for me..feel free to PM me...thanks for the help



TCEL

[RoaringMad Mac]

They have a website http://www.intensemuscle.com/

but be prepared to have them make you feel how should I say less than elite.

Just read all the stickies before asking any questions up there or you will get some pretty rude responses.

[TR'05]

Putting together a comprehensive and correct DC workout takes quite a bit of time and effort.

As RoaringMad Mac has suggested, hit up intensemuscle and check out Dante's stickies.

[TCEL300]

yea i have been for the past few hours....thanks for the advice and link

[Prop Shoulder]

I was wondering if anyone with a few years experience in the DC style could help me put together a workout plan....i have read over a few different articles few times i just want to see a sample plan laid out for me..feel free to PM me...thanks for the help



TCEL

DC is my favorite way to train man. I can help you out a lot with that. But it's gonna have to wait till tomorrow, cause im dead ass tired and need to crash soon. But i'll show you a really good split, and even something I am doing now with DC that is working wonders.

[TCEL300]

ight sounds good kid....shoot me a pm when your good...thanks i appreciate the help

[soulstealer]

They have a website http://www.intensemuscle.com/

but be prepared to have them make you feel how should I say less than elite.

Just read all the stickies before asking any questions up there or you will get some pretty rude responses.

Holy crap man that sight is funny as hell.....some of those posts are heated as hell...

[Prop Shoulder]

Holy crap man that sight is funny as hell.....some of those posts are heated as hell...

yea its a great board

[Prop Shoulder]

ight sounds good kid....shoot me a pm when your good...thanks i appreciate the help

i'll post up my methods for you this evening bro

[Prop Shoulder]

Hey whats good bro? Im gonna help you out a little bit here with DC training and the way I do it.

First off DC is far and away my favorite way to train, however I cannot do it year around. So I add a little variation at different times of the year. Now there are 52 weeks in a year, and break up my training accordingly. Im gonna first start with bulking. I start this the first week of october through end of january so that is the first 17 weeks. during that 17 weeks I do a 6 week "blast" of DC training. then I take off Sat, Sun, Mon, Tues then begin another blast again on Wednesday of week 7. I do that through the wednesday of week 10. Then i take off thurs, fri, sat, sun and pick up again on week 11 and finish through week 17. I then take the last week of january completely off. Next I add in some variation and start cutting down slowly while keeping my strength for the next 17 weeks. I go the 2nd week of february through the last week in may by going 3 days on 1 day off, 3 days on 1 day off, 3 days on, 2 or 3 days off. The first 3 days are light weight high reps, the next 3 days are medium weight and pyramiding up in weight and down in reps, then the last 3 days are back to DC training. Then my last 17 weeks of the year are spent on cutting. this is spent from the first week in June to the last week of september. Here i do nothing but cardio, light weight, and high reps.

Ok here is the way that I do my DC Training my first 17 weeks of the year.

First off you're only gonna be lifting Mon/Wed/Fri and your goal is to hit the 11-15 rep range by using rest/pause. However there will be a few movements where you will only do 1 straight set. then this is all followed up with extreme stretching.

ex. DB Bench 8 reps, then put the weight down get in 15 good breaths then go 4 more reps, 15 more breaths, and then 3 reps.

The split I use personally looks like this

Monday – Chest/Shoulders/Tri’s/Back/Traps/Abs
Dumbell Bench (11-15) rest/pause
BB or DB Military Press (11-15) rest/pause
Close Grip Bench (11-15) rest/pause
Rack Deadlift 10-12 reps straight set
Lat Pulldowns (11-15) Rest/Pause
BB Shrugs (20-25) rest/pause

Wednesday – Legs, Calves, Bi’s, Forearms, Abs
Squat 6-8 Rep straight set
Widowmaker squat (pick a weight you can get 20 reps with, but fail at 20)
Lying Leg Curl (11-15) rest/pause
Standing Calf (do 12 reps with an 8-10 sec stretch at the bottom)
Barbell Curls (11-15) rest/pause
Hammer Curls (11-15) rest/pause

Friday – Chest, Shoulders, Tri’s, Back, Traps, Abs
DB Incline Press (11-15) Rest/Pause
DB Side Raise (11-15) Rest/Pause
Skullcrushers (11-15) Rest/pause
T-bar rows (11-15) Rest/Pause
Close Grip Lat Pulldowns (11-15) Rest Pause
DB Shrugs (20-25) rest/pause (i usually straight set these though)

Monday – Legs, Calves, Bi’s, Forearms, Abs
Leg Press (6-8) Straight set
WidowMaker Squats 20 reps
Straight leg deadlift (12 reps straight set)
Seated Calf (12 reps with 8-10 second stretch at the bottom)
Preacher Curls (11-15) rest/pause
Standing wrist curls behind the back (20-25 straight set)

Wednesday – Chest, Shoulders, Tri’s, Back, Traps, Abs
Decline Bench DB (11-15) rest/pause
Upright Rows (11-15) rest/pause
Cable Pushdowns (11-15) rest/pause
Bent BB Rows (11-15) rest/pause
Lat Pulldowns behind the head (11-15) Rest/pause
Shrug Bar Shrugs 20-25 straight set (bar looks like this <| |>)

Friday – Legs, Calves, Bi’s, Forearms, Abs
Hack Squat (6-8) straight set
Widowmaker squat 20 reps
Seated Leg Curls (11-15) rest/pause)
Leg Press Calf Raise 12 reps, 8-10 sec stretch at the bottom
Incline DB Curl (11-15) rest/pause
Seated Wrist curls (20-25) straight set

Then you just repeat

As far as static holds go, I can't go the full 20 seconds, so i just do 10-12 second static holds, and i do them on.
DB Bench
DB Incline
DB Decline
BB Curl
Preacher Curl
Incline DB Curl
Leg Curl
Hack Squat
Leg Press
DB Side raises
Cable Pressdowns
Skullcushers (however no more, since i literally crushed my damn skull trying this)

Make sure you eat like an animal when you do this sort of training, I also like to use a blend of creatines to help me recover faster. There is a great blend at trueprotein . com called "Buzz Saw" the stuff works great, i also strongly recommend the "DC Protein Formula" best tasting protein ever, and its pure whey isolate ion exchange. Best protein i've ever used.

Also the extreme stretches are extremely important, but im not gonna type all of those out, you can find them anywhere you search.

Lastly, that is by far not the only way to train DC, just the way I prefer, so you may need to find whats best for you. And always make sure you are properly warmed up before you do you jump into heavy ass weight. i always do 2 or 3 warm up sets before each exercise. AND KEEP A LOG BOOK! you wanna beat each exercise either by 2-3 reps or increase the weight anywhere from 2-10 lbs. Just always keep progressing or your wasting your time with this. It does work though, i can assure you that.

My next 17 weeks, i start cutting my calories down a bit, to start to lose the water and fat gain i had from the bulk, and i switch to a routine that's offers more variety but also incorporates DC training, just in a different way. Check it out.

Monday- chest/ Arms (low weight high rep)
1. BB Bench 3x20
2. DB Flyes 3x20
3. Crossovers 3x20
4. EZ Bar Curls 3x20
5. High Pulley Curls 3x20
6. 2 hd. DB Tri Ext 3x20
7. Rope Pushdowns 3x20

Tuesday- Legs " "
1. Front Squat 3x20
2. Leg Press 3x20
3. Leg Extension 3x20
4. Leg Curls 5x20
5. Standing Calf 3x20
6. Seated Calf 3x20
7. Leg Press Calf 3x20

Wednesday- Shoulders/Back " "
1. Wide Grip Pulldowns 3x20
2. Low pulley rope rows 3x20
3. Straight arm pulldowns 3x20
4. BB Press behind head 3x20
5. Incline BB Front raise 2x20
6. Bent DB Raise 2x20
7. Cable lateral raises 2x20
8. Shrugs 3x20

Thursday- OFF

Friday- chest/Arms (medium weight/ pyramids/ 8-12 rep range)
1. Incline DB Press 12,10,8
2. Decline DB Press 12,10,8
3. Pec Deck 12,10,8
4. BB Curls 12,10,8
5. Incline DB Curls 12,10,8
6. Skullcrushers 12,10,8
7. V-Bar Pushdowns 12,10,8

saturday- Legs " "
1. Squat 12,10,8
2. Leg Hack Squat 12,10,8
3. Lunges 12,10,8
4. Leg Curls 12,10,8
5. Straight leg deads 12,10,8
6. Standing Calf 12,10,8
7. Seated Calf 12,10,8
8. Leg Press Calf 12,10,8

sunday- shoulders/Back " "
1. Bent BB Row 12,10,8
2. Rev. Grip Pulldowns 12,10,8
3. Seated Rows 12,10,8
5. Seated DB Press 12,10,8
6. DB Side Raise 12,10,8
7. Bent DB Side Raise 12,10,8
8. Shrugs 12,10,8

monday-OFF

Tuesday- Chest/Arms (HEAVY) DC style
1. DB Bench 11-15 r/p
2. Incline DB Bench 11-15 r/p
3. Decline DB Bench 11-15 r/p
4. DB Curl 11-15 r/p
5. Straight Bar Preacher Curl 11-15 r/p
6. Close Grip Bench 11-15 r/p
7. Pushdowns 11-15 r/p

Wednesday- Legs " "
1. Squat 6 - 8 straight set
2. Leg Press 6-8 straight set
3. Hack Squat 6-8 straight set
4. Leg curl 6-8 straight set
5. leg press calf 12
6. Seated calf 12
7. Standing calf 12

Thursday- shoulders/Back " "
1. Deadlift 6-8 straight set
2. T-bar rows 11-15 r/p
3. Wide grip pulldowns 11-15 r/p
4. Military Press 11-15 r/p
5. DB Side Raises 11-15 r/p
6. Upright rows 11-15 r/p
7. Shrugs 20-25 straight set

Friday- OFF
Sat- Off
Sun - off

My last 17 weeks are spent cutting, during this time I do 30 minutes of cardio AM and 30 min PM i don't need anymore than that. and I drop my calories about 200 below maintenance. And my workouts mainly look just like this..

Monday- chest/ Arms (low weight high rep)
BB Bench 3x20
DB Incline Press 3x20
Crossovers 3x20
BB or DB or EZ Bar Curls 3x20
Hammer Curls 3x20
Skullcrushers3x20
Rope/Vbar/or straight bar Pushdowns 3x20

Tuesday- Legs
Squat 3x20
Lunges 3x20
Leg Extension 3x20
Leg Curls 5x20
Standing Calf 3x20
Seated Calf 3x20
Leg Press Calf 3x20

Wednesday
Wide Grip Pulldowns or pullups 3x20
Seated Rows 3x20
T-Bar Rows3x20
BB Press behind or front head 3x20
DB Front raise 2x20
Bent DB Raise 2x20
Cable lateral raises 2x20
Shrugs 3x20

Standard 1 on 1 off

If you cycle, I prefer to do it this way.

Weeks 1-10 (Bulk)
1-5 Dbol or Drol 50mg/ed
1-10 Test Enanthate 500/wk
1-8 Tren Enanthate or Deca 400/wk

Weeks 13 - 22 pct/off (10 weeks)

Weeks 23 - 28 (6 weeks) (Trim)
23-28 Test prop 150mg/eod
23-28 Proviron 25mg/ed

weeks 29 - 34 pct/off (6 weeks)

Weeks 35-42 (Cut)
35-39 Winstrol 50mg/ed (5 weeks) or u could put this at the end
35-42 test Prop 100mg/ed (8 weeks)
35-42 Tren ace 75mg/eod (225/wk is plenty imo)
35-42 Proviron 50mg/ed

43-52 pct/off (10 weeks)

So thats 26 weeks on and 26 weeks off.. Works perfect... well for me anyway

I only use HCG in my bulk cycle, but i do use it for every PCT.
I also use nolvadex, clomid, and arimidex for every pct.

I don't use any clen, t3, igf, hgh yada yada yada... I took clen once and thought I was gonna die, i just don't react well to that crap, i was tweaked outa my skull.

Supplement wise
Bulking:
DC Protein Formula (whey isolate ion exchage) at trueprotein . com
buzz saw (creatine blend and arginine blend)
Actyomel, Waxy Maize (post workout)

Trimming
DC Protein Fomula
No Holds Barred N.O. (arginine blend) trueprotein . com
Actyomel

Cutting
DC Protein
No Holds Barred N.O.
BCAA's before any cardio.

I hope that helps you out man.

I started gettin really serious with all this stuff right before i turned 23. at that time I think i weighed 160. im 25 now and since then I have been clear up to 230, down to 210 back up to 215-220, and im back down 190 right now, trying to get down to 185 before I start my summer cycle, but its going slow, cause im trying not to lose too much muscle.

let me know if you have any questions.

[F4iGuy]

Is there a way to get Props post put into the Training sticky for easy refrence? I think this might come in handy?

[Prop Shoulder]

Is there a way to get Props post put into the Training sticky for easy refrence? I think this might come in handy?

haha, i don't know if its sticky worthy bro, but thanks for the compliment

[TCEL300]

prop holy shit bro...thank you very much for that...you put a lot of time and effort into that i appreciate that

[TCEL300]

i ended up over @ intense muscle...put a routine up there...had a few tweaks and i am gonna start it monday...mwf split...i will copy and paste it later over here...studyn for a exam right now swamped with work...i will have it up by 2morow

[Prop Shoulder]

prop holy shit bro...thank you very much for that...you put a lot of time and effort into that i appreciate that

no problem man, i had some time to kill at work.. haha... post up your split let me take a look see

[Gears]

20 reps O.O, I don`t even like going over 8.

[Gears]

Ok, I just read the sticky, I get it now.