DC training

[operationgetbig]

anyone here use DC style training. i've pretty much been doing high volume/high intensity training for the past 6 years with good results. im thinkin about switchin my style of training so increase my bench press specifically and other lifts. what are your opinions on DC training?

[MotoLifter]

ive been using it for some time now, and have to say ive seen the probably the most improvement in strength and size gains of any routine ive used. very happy with it. the rotation of exercises keeps things fresh. and i must say the intensity i have developed through DC is incredible. happy to discuss it with ya if you have any questions or anything.

Moto

[operationgetbig]

ive been using it for some time now, and have to say ive seen the probably the most improvement in strength and size gains of any routine ive used. very happy with it. the rotation of exercises keeps things fresh. and i must say the intensity i have developed through DC is incredible. happy to discuss it with ya if you have any questions or anything.

Moto

how do you split your days up. when youre on cycle do you take fewer rest days? i did my first DC training day today. here's what i did today not including my warm up sets (i would do 3-4 warm up sets before my working set in which i used the rest/pause

Chest
incline dumbbells

Shoulders
Hammer strength press

Triceps
Dips

Back (width)
lat pulldowns to the front

Back (thickness)
barbell rows

[Dukkit]

everyone ive talked to whose used it... raves that its great for gains in all ways.

one of my close buds just started few weeks ago and is already bigger then hes ever been

im lookin to start once my backk heals and i get back in the gym.

[operationgetbig]

everyone ive talked to whose used it... raves that its great for gains in all ways.

one of my close buds just started few weeks ago and is already bigger then hes ever been

im lookin to start once my backk heals and i get back in the gym.

do u think if you're on cycle you could increase the volume. all does that defeat the purpose of this type of training?

[MotoLifter]

i personally have not used the DC method while on cycle, but would be hesitant to change it up before i tried it with gear. I would probably start it out as is, then make small changes as i saw fit. but the whole idea is to get more growth phases by using the split. the only other way to get more would be like a 2-on 1-off half body split i think. the ABSOLUTE failure, rest pause, and 20 second negatives leave me virtually crippled but sticking to my diet i and recovered buy the next workout for that part.

if anything i would increase the days worked not the volume, but thats me

Moto

[Dukkit]

i agree with moto

tthe method works.... and as with any method you would start with the ouline. then tweak it as you progress so tthat it suits you.

so dont increase volume yet.
gett used tto it and see how it works

[hockeyguy]

Is there a link for the DC training?

[tballz]

What is the routine for dc training?

[operationgetbig]

i personally have not used the DC method while on cycle, but would be hesitant to change it up before i tried it with gear. I would probably start it out as is, then make small changes as i saw fit. but the whole idea is to get more growth phases by using the split. the only other way to get more would be like a 2-on 1-off half body split i think. the ABSOLUTE failure, rest pause, and 20 second negatives leave me virtually crippled but sticking to my diet i and recovered buy the next workout for that part.

if anything i would increase the days worked not the volume, but thats me

Moto

yeah that's what i was thinking to just increase the days. 2 on 1 off

[operationgetbig]

Is there a link for the DC training?

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

[MotoLifter]

most painful part -----> extreme stretching. makes me shake like a whore in church!

[Critical Mass]

Is it 1 excersise for a bodypart? F.eks Chest would be 5 warm ups and 1 set till failure and thats it? I wanna try this sometime.

[MotoLifter]

chest:
1. however many sets you need to be throughly warmed up.
2. 8-10 or 11 reps at which point shout be total failure, rack weight.
3. 12-15 deep breaths (20-30 seconds) 3-5 reps again to failure, rack weight.
4. 12-15 " " " " " " 1-3 reps " " " , rack weight.
5. Optional, 20 second negative (BRUTAL!!!)
6. Extreme stretching, again BRUTAL!!!!.

Chest is done. On to whatever muscle your doing next.

check out the link op. ****** posted. those 5 Chap. explain it all. check those out and if any questions remain, fire away.

Moto

[operationgetbig]

i think im gonna workout monday, tuesday, and thursday, friday. this way ill hit the entire body twice a week. and i'll be getting 2 different intense exercises per body part. i finished my second day and recorded all my exercises and weights and reps used. unfortunately i kind of skipped the extreme stretching cause i just skimmed the first couple chapters. i plan on stretching my whole body tonight before bed and tomorrow really read about extreme stretching and more about dc training. im looking forward to this type of training. it sounds really scientific and sounds like it should work if done properly.

[MotoLifter]

good luck brudda. let us know if ya got any questions

Moto

[Critical Mass]

I read on another site that if you have been training for 1 year only ,dont even bother with it. Its advanced training. I think Dante himself said it. I have been training 2 years,dont know if I am ready. I may do "dc light". Thanks for info Moto.

[D7M]

i think im gonna workout monday, tuesday, and thursday, friday. this way ill hit the entire body twice a week. and i'll be getting 2 different intense exercises per body part. i finished my second day and recorded all my exercises and weights and reps used. unfortunately i kind of skipped the extreme stretching cause i just skimmed the first couple chapters. i plan on stretching my whole body tonight before bed and tomorrow really read about extreme stretching and more about dc training. im looking forward to this type of training. it sounds really scientific and sounds like it should work if done properly.

imho, I would only hit one muscle group 1x per week with DC or anytime of HIT training for that matter.

Extreme stretching is very important. Don't do it at night...do it immediately after your training.

[operationgetbig]

imho, I would only hit one muscle group 1x per week with DC or anytime of HIT training for that matter.

Extreme stretching is very important. Don't do it at night...do it immediately after your training.

yeah im takin today off. tomorrow i'll be back and incorporate extreme stretching. without realizing it ive kindve been doing my own version of dc training before i started this. at the beginning of each workout i would do one exercise and not take it till failure till my last set. i would go super heavy and do rest pause with that weight. then for the rest of my workout i would do other exercises but never to extreme exhaustion. my main goal was to try and get my lifts up. it definately worked. i got my incline dumbbell press up to 150's for 2 reps (with no lift or spot). hopefully dc training will work well for me. its a good change of pace.

[Swifto]

DC is a modified HIT training program. Watch blood and guts by Dorian.

Perfect form. 1-2 warm-ups, one set to complete failure.

Example:

Smith Machine Bench Press

1 set 60kg 15 reps
1 set 80kg 15 reps
1 set 100kg 12 reps
*1 set 140kg 2-3 reps, REST 10-15 secs (deep breaths), 1-2 reps, REST 10-15 secs (deep breaths), 1-3 reps forced, REST 10 secs (deep breaths), negatives to utter negtive failure, REST 10-15 secs (deep breaths), static hold for as long as you can. Finish.

3 exercises like above for chest, back, legs. 1-2 for shoulders, bi's, tris. Some exercises you cannot train HIT, such as deadlifts, bent over rows etc...Due to safety.

1 muscle group per week, 2 on 1 off. Cardio 3-4 times weekly 70-80% MHR.

You'll grow, I promise you.

[hockeyguy]

Was reading the link posted and noticed you should work a 2 on 1 off routine only working 1 muscle group per week. So if I did this for example on Mon. and Tues. take Wed off. What would I come back and work on Thur and Fri.?
Workout 1 Monday
CHEST:
SHOULDERS:
TRICEPS:
BACK WIDTH:
BACK THICKNESS:
Workout 2 Tuesday
BICEPS:
FOREARMS:
CALVES:
HAMSTRINGS:
QUADS:

[operationgetbig]

Was reading the link posted and noticed you should work a 2 on 1 off routine only working 1 muscle group per week. So if I did this for example on Mon. and Tues. take Wed off. What would I come back and work on Thur and Fri.?
Workout 1 Monday
CHEST:
SHOULDERS:
TRICEPS:
BACK WIDTH:
BACK THICKNESS:
Workout 2 Tuesday
BICEPS:
FOREARMS:
CALVES:
HAMSTRINGS:
QUADS:

im personally gonna hit each muscle twice a week by doing 2 on 1 off. im only doing it this way cause im gonna be on cycle. off cycle i'll probably do monday, wednesday, friday with the entire weekend off.

[MotoLifter]

im personally gonna hit each muscle twice a week by doing 2 on 1 off. im only doing it this way cause im gonna be on cycle. off cycle i'll probably do monday, wednesday, friday with the entire weekend off.

lemme know how it goes man. im running a mon, wed, fri right now and seeing some great results with no gear. If the 2 on 1 off works for ya i mught give it a shot with my next bulker comming up in a month or so.

Keep me updated.

Moto

[operationgetbig]

lemme know how it goes man. im running a mon, wed, fri right now and seeing some great results with no gear. If the 2 on 1 off works for ya i mught give it a shot with my next bulker comming up in a month or so.

Keep me updated.

Moto

i definately will. im thinkin about starting a cycle log on here and posting my lifts and weight and reps and everything. im even thinkin about puttin all my numbers and exercises into microsoft excel to make a fancy bar graph to show my improvements. probably gonna do this program for 16 weeks and see how it goes. might tweak it hear and there and go to a monday, wednesday, friday routine if im making slow progress to see if that's better.

[pt923]

I wonder if it would work to do dc training but go through the cycles 3 times in a week. Such as:

Mon- upper body
Tues- lower body, biceps, forarms
Wed- upper body
Thurs- lower body, biceps, forarms
Fri- upper body
Sat- lower body, biceps, forarms

Assuming that you wasn't sore from the workout before. What do you guys think?

[operationgetbig]

I wonder if it would work to do dc training but go through the cycles 3 times in a week. Such as:

Mon- upper body
Tues- lower body, biceps, forarms
Wed- upper body
Thurs- lower body, biceps, forarms
Fri- upper body
Sat- lower body, biceps, forarms

Assuming that you wasn't sore from the workout before. What do you guys think?

i think that's too much when youre usin dc training. at most i would do a monday,tuesday,thursday,friday split. i did this last week and it was tough especially when youre moving super heavy weights while doing rest/pause sets. from here on out im gonna be following the program exactly how it is outlined.

[pt923]

i think that's too much when youre usin dc training. at most i would do a monday,tuesday,thursday,friday split. i did this last week and it was tough especially when youre moving super heavy weights while doing rest/pause sets. from here on out im gonna be following the program exactly how it is outlined.

You should think about starting a thread on your progress.