** DC ** who does it and what are your routines

**baseline_9** · 08-29-2010, 08:28 AM

Planning to start DC

Training Mon Wed Fri. I would like to train 4 day but dont think it will work

Mon - (A) Legs Back

Wed - (A) Chest Delts Arms

Fri - (B) Legs Back

Mon - (B) Chest Delts Arms

Repeat from (A) week

2 exercise per muscle group per day

1 working set per exercise

Add weight each week or add reps etc... (progress)

If no progression is made on an exercise, change movement to somthing else.

What do u guys do and how does it work for you?

**baseline_9** · 08-29-2010, 08:31 AM

The (A) and (B) week has different exercises

RP will be used ofcorse

Reps- 8-4-2 (RP 15 breaths)

**SNRose07** · 08-29-2010, 11:04 AM

Have you been doing DC for quite some time? The 4 way split is only suggested for those who have been doing DC for awhile, and usually to keep up with that split you most likely need to be on some gear to keep up with recovery.

**baseline_9** · 08-29-2010, 06:12 PM

no i havnt even started yet, thats why i was planning on starting it like this (whole body twice in 8 days, rather than 7)

this to me looks basic with plenty of rest, are you sugesting this is too much?

**Gaspari1255** · 08-29-2010, 07:38 PM

I kind of did it by the book.

Monday, Wednesday, Friday were training days....Here is my old split

Chest
1A-Flat BB Bench
2A-Incline BB Bench
3A-Decline Hammer

Shoulders
1A-Hammer Shoulder Press
2A-Upright Row
3A-Standing Military

Triceps
1A-DB Over The Head
2A-Close Grip
3A-Reverse Grip Smith

Back Width
1A-Lat Pull Down
2A-Lat Pull Hammer Strength
3A-Rack Chins

Back Thick
1A-Tbar Rows
2A-Rack Deads
3A-Cable Row

Quads
1B-Squat
2B-Hack
3B-Press

Hams
1B-Ham Curl
2B-RDL
3B-High Leg Press

Calves (All done DC style)
1B-Smith, standing on platform with heal hanging off
2B-Seated
3B-Press

Biceps
1B-Standing BB
2B-Preacher Hammer Strength (Close Grip)
3B-Hammer Curls

Forearms
1B-DB Wrist Curls
2B-BB Wrist Curls
3B-Reverse Grip Cable Curl

**Gaspari1255** · 08-29-2010, 07:41 PM

Originally Posted by baseline_9

no i havnt even started yet, thats why i was planning on starting it like this (whole body twice in 8 days, rather than 7)

this to me looks basic with plenty of rest, are you sugesting this is too much?

You will be suprised how sore and tired you get at the end of the week. Stick to 3 days a week for now.

**terraj** · 08-29-2010, 08:05 PM

I just do the standard and recommended 2 day split, Mon, Wed, Fri.

I would recommend doing it as it is written at least for the first blast....it works gooood, you can always mix it up later.

**SNRose07** · 08-29-2010, 10:17 PM

Originally Posted by baseline_9

no i havnt even started yet, thats why i was planning on starting it like this (whole body twice in 8 days, rather than 7)

this to me looks basic with plenty of rest, are you sugesting this is too much?

It's really surprising; especially for anyone who is used to training with higher volume. At first it doesn't really feel like you are getting that much work. The work will really start to catch up to you as the weeks go on. When you are aiming for your rep range 11-15 and you load up the weight and you think to yourself, "holy shit, I hope I get this." That kind of intensity really takes it's toll both on your muscles and your nervous system.

Dante Trudel, the man who created this training, suggests always starting with the 3 day split; Mon/Wed/Fri A1, B1, A2. Even with his more elite athletes who get started in this program.

I would suggest, as most other people are too, starting with the traditional A B A split, at least for the first blast or two. It's not like you aren't going to get as good of results or anything. In my first 7 week blast, I increased about 20 or so on most upper body movements and 50 or so on most leg movements. When you're rep range is 11-15, you can't really say you are going to do 8,4,2, you never know. You can hope you get that. When you are going all out, heavy as possible, sometimes you just miss. You will still get great results with a traditional split.

**baseline_9** · 08-30-2010, 04:07 AM

So this is what dante reccomends

monday=chest, shoulders, triceps, back width, back thickness

wednesday=biceps, forearms, calves, hamstrings, quads

friday-repeat of mondays bodyparts

monday-repeat of wenesdays bodyparts

I think i get it now

You have 3 exercises per body part but only do 1per workout

You cycle through those exercises and come back to them every 3rd wrkout to beat it.

**terraj** · 08-30-2010, 05:13 AM

Originally Posted by baseline_9

So this is what dante reccomends

monday=chest, shoulders, triceps, back width, back thickness

wednesday=biceps, forearms, calves, hamstrings, quads

friday-repeat of mondays bodyparts

monday-repeat of wenesdays bodyparts

I think i get it now

You have 3 exercises per body part but only do 1per workout

You cycle through those exercises and come back to them every 3rd wrkout to beat it.

Thats it.

Beat the book!

**operationgetbig** · 09-15-2010, 09:10 PM

i used it. i had incredible strength gains from and kept an organized log book. it was great until i injured myself doing a rest pause set for one of my exercises. i'm afraid to get back in to dc training. if i do i'll avoid rp sets for certain exercises.

**terraj** · 09-15-2010, 10:35 PM

Originally Posted by operation******

i used it. i had incredible strength gains from and kept an organized log book. it was great until i injured myself doing a rest pause set for one of my exercises. i'm afraid to get back in to dc training. if i do i'll avoid rp sets for certain exercises.

Give us some detail on the injury, please.

I was worried about injury on the R/P when I started, but never had an issue, other then tendonintis in the knees and elbow.

**operationgetbig** · 09-16-2010, 05:00 AM

Originally Posted by terraj

Give us some detail on the injury, please.

I was worried about injury on the R/P when I started, but never had an issue, other then tendonintis in the knees and elbow.

it actually wasnt a major issue. just a moderate strain to my left tricep. i got it from doing rest pause with skull crushers. which is probably the dumbest exercise to do rp sets with. i took it too hard too fast. then i didnt allow myself enough recuperation time. i jumped back in to training i think compensated on certain lifts to avoid stress on my left tricep and this led to other strains in different muscles in my left arm. a few months ago i had active release technique done to my left arm and i'm back to 100%.

**terraj** · 09-16-2010, 06:04 AM

Originally Posted by operation******

it actually wasnt a major issue. just a moderate strain to my left tricep. i got it from doing rest pause with skull crushers. which is probably the dumbest exercise to do rp sets with. i took it too hard too fast. then i didnt allow myself enough recuperation time. i jumped back in to training i think compensated on certain lifts to avoid stress on my left tricep and this led to other strains in different muscles in my left arm. a few months ago i had active release technique done to my left arm and i'm back to 100%.

Lol...skulls, fvck that bro. Glad you made it back.