DC Training

[K.Shinedling]

Hey everybody. Someone told me my workout wasn't good enough so i was looking up good routines online. I came across DC Training (doggcrapping). The site said it was very good at strength and size gains but didnt give examples of what it was. Can someone give me examples as to what dc training is?

Age 20

Weight 194 lbs

Height 6'0

B/F 14%



My current workout:


Monday- Biceps, Triceps, Forearms
-Bicep Curls: 110 lbs, 125lbs, 140 lbs, 90 lbs (Preacher)
-Tricep extension: 160 lbs, 170lbs, 180 lbs
-Seated curls: 40 lbs, 45 lbs, 50 lbs, 60 lbs (3 exercises per set:1 each arm and both arms)
-Tricep Dips: 215 lbs, 230 lbs, 245 lbs
-Reversed Bicep Curls: 40 lbs
-Overhead Tricep Extension: 140 lbs, 150 lbs, 160 lbs
-3 sets of 21s: 42.5, 50, 57.5
-Tricep rope pulldown: 50, 60, 70
-Over head tricep extension (rope): 50, 60, 70
-For forearms, I usually just do little curls with my wrist (I would love to hear some new forearm workouts)
-Cardio-2 miles on elliptical
-Sauna


Tuesday- Chest
-Flat Bench Press: 135 lbs, 185 lbs, 225 lbs
-Incline Bench Press (machine) 180 lbs, 195 lbs, 210 lbs
-Decline Bench Press (machine) 90 lbs, 140 lbs, 180 lbs
-Pec Flys (cable) 50 lbs, 60 lbs, 70 lbs, 50
-Pec Flys (machine) 130 lbs, 140 lbs, 150 lbs
-Dumbbell Press 45 lbs
-Sauna

Wednesday- Back and Shoulders
-Seated Rows 135 lbs, 150 lbs, 165 lbs
-Wide Grip Pulldowns 100 lbs, 115 lbs, 130 lbs
-Shoulder press (machine) 140 lbs, 160 lbs, 180lbs
-Shoulder press (cable) 60 lbs, 70 lbs, 80 lbs
-Dumbbell shoulder press 50 lbs
-Lat raises 110 lbs, 120 lbs, 130 lbs
-Some workout that is like doing crunches but you do it backwards while holding a plate of 25 lbs (sorry I don't know the name of it)
-Shrugs: 135 lbs, 185 lbs, 225 lbs
-Backward Pec Fly ( works the delts) 100 lbs, 115 lbs
-Cardio-2 miles on elliptical

Thursday- Arms again

Friday- Legs
-Squats (machine) 380 lbs, 390 lbs, 400 lbs
-Leg raises (machine) 115 lbs (45 reps) 130 lbs (45 reps)
-Calf Raises 165 (45 reps) 180 (45 reps)
-Leg press: Start at one plate each side and end at 8 plates each side, going from 135 lbs to 765 lbs
-Lunges (sometimes) 45 lb plate each hand
-Sauna

Saturday-Off

Sunday-Off

I'm thinking of trying out DC Training but i would like for someone to explain what exactly that is, since my current program doesnt seem to be good enough.

[SportbikerKid]

DC uses low-volume, moderate frequency, moderate intensity training.

You only utilize one exercise for each muscle, and you only do one working set for each exercise.

I tried it for a few weeks and got shit results. I believe its more for juicers rather than nattys, so perhaps that's why it failed for me.

[K.Shinedling]

I honestly dont see how that would produce such great results like online websites say haha. Thanks for your input. Much appreciated. I'm just going to stick to my current routine.

[MotoLifter]

intense muscle is where dante hangs (or used to at least)

Sportbiker doesnt know what hes talking about; moderate intensity?!?! really?!?! and "I tried it for a few weeks and got shit results." afew weeks man? cmon, you have to put in more than afew weeks to see results from anything.

anyway, http://dc-training.blogspot.com/ has alot of info. and http://www.criticalbench.com/doggcrapp-dc-training.htm may be able to put it all together for you.

I used DC afew times and it was B-R-U-T-A-L!!! Not a routine I woulr recommend doing for any prolonged amount of time, I'd say afew months at a time. The most painful part is the extreme stretching. Feels like muscles will rip right out of you. Good results though. but make sure your diet is on point or you'll have a tough time recovering.

Good luck

Moto

[gmantheman]

I honestly dont see how that would produce such great results like online websites say haha. Thanks for your input. Much appreciated. I'm just going to stick to my current routine.

Problem I see with your routine is overlapping. You are hitting tris on Monday then tris are getting hit indirectly on Tues with various presses. On Wed you are hitting shoulders which were indirectly hit on Tues with again various presses. On Thurs you working arms but your bis were hit indirectly on Wed with rows and pulldowns.

[K.Shinedling]

You're the one who told me that it was a problem haha. So I posted about DC Training

[gmantheman]

Oh shit I didn't realize that. Do you feel overtrained with your current workout? Regarding DC training I have read mostly positive reviews on it. It may be a good change of pace for you. Another routine you may looking into is Dorian Yates Blood and Guts.

[K.Shinedling]

I never felt over trained. I can always finish up my sets and what not. I feel great during the week actually. I'll definitely look into that blood and guts thing

[Kenlie]

...or you could just forget all the "special tactics" and do the following program, which works for sure:
monday: back+traps+shoulders
tuesday: chest+triceps
wednesday: break
thursday: biceps+forearms
friday: legs

[gmantheman]

Why give such a small muscle group like bis and forearms their own day yet combine a large muscle groups like back and shoulders? And training chest the day after shoulders would probably prevent your shoulders from recovering since your shoulders will be getting hit with your chest workout.

[K.Shinedling]

I'm not training chest the day after shoulders. That's not an issue

[Kenlie]

Why give such a small muscle group like bis and forearms their own day yet combine a large muscle groups like back and shoulders? And training chest the day after shoulders would probably prevent your shoulders from recovering since your shoulders will be getting hit with your chest workout.

Well, that was just quick suggestion(which was already better than that original!), that I wrote in my work office, and I even had to interrupt that planning/writing, when I had to go back to work.
But yeah, you have a good point there, it's not good idea to do chest/shoulder in the following days.

I personally am not using that system.

I actually use 5 day system myself. Something like the following.

1: Back+traps
2: Chest+triceps
3: break
4: Shoulders+Calves
5: biceps+forearms
6: abs+glutes+thighs
7: break

The reason why I do only biceps+forearms between the shoulder day and leg day, is simply because training 3 days in a row is rather hard for your system, and doing easier day in the middle, makes it easier to recover.

So, in some ways, it's not 100% workout day, but I can really hit the biceps and forearms hard that day.
People often don't give enough focus on forearms for example. I do 4 different workouts for them and the pump is simply amazing.

[K.Shinedling]

Well, that was just quick suggestion(which was already better than that original!), that I wrote in my work office, and I even had to interrupt that planning/writing, when I had to go back to work.
But yeah, you have a good point there, it's not good idea to do chest/shoulder in the following days.

I personally am not using that system.

I actually use 5 day system myself. Something like the following.

1: Back+traps
2: Chest+triceps
3: break
4: Shoulders+Calves
5: biceps+forearms
6: abs+glutes+thighs
7: break

The reason why I do only biceps+forearms between the shoulder day and leg day, is simply because training 3 days in a row is rather hard for your system, and doing easier day in the middle, makes it easier to recover.

So, in some ways, it's not 100% workout day, but I can really hit the biceps and forearms hard that day.
People often don't give enough focus on forearms for example. I do 4 different workouts for them and the pump is simply amazing.

Wow I really appreciate the input! What do you do for your forearms? The only good thing I know is doing little wrist curls with the barbell and some additional weight.

[Kenlie]

Wow I really appreciate the input! What do you do for your forearms? The only good thing I know is doing little wrist curls with the barbell and some additional weight.

Well, my first exercise is the transition from biceps to forearms. Last biceps move and at the same time, first forearm move.
This happens by standing, using curved bar, doing biceps workout, BUT I do it with palms of my hands facing down, towards floor. Opposite grip of normal bicep workout.
This hits the sides of bicep much better(brachialis), and it hits even more the upper part of your forearms.
MAKE SURE that your elbows are NOT moving at all and go slow.

In the following moves I like to do around 15-20 reps:
The second move is very similar, but I go on my knees, put my hands on a bech, and do the wrist move, palms facing down. I like to use curved bar for this too, but straight bar is not bad either.

Third move is the same move, but palms facing up.
Sometimes I finalize this move, by using dumbbells in the last set.

The fourth move is to use the "Squeeze gear". you know, the ones you can buy from shop an carry with you in the bag.
Mine are adjustable ones, so I can finetune the resistance up to 40 kilos... which is more than enough... specially when it is the final move.

After this I feel like my muscles want to come out of my skin...

[K.Shinedling]

I've actually never heard of "squeeze gear". But I will look into it. Thanks for the forearm advice. I also heard that dead lifts are good for forearms? Not just the forearms obviously but when you do them it targets them as well...

[Kenlie]

I've actually never heard of "squeeze gear". But I will look into it. Thanks for the forearm advice. I also heard that dead lifts are good for forearms? Not just the forearms obviously but when you do them it targets them as well...

Actually most back moves tend to put stress on your biceps and forearms. This is the reason why my biceps+forearms day is in the "opposite side" of the week, compared to my back day. So basicly my arms are trained twice per week. Where one is a full workout, and the other one is only very minor workout. So you could say that they are trained 1.5 times per week, which is actually very good for arms, because they recover much faster than major musclesgroups...
If you have a lot of extra energy in your back day, you could do a set or two of biceps+forearms too, sometimes. It's not bad option to sometimes do them harder twice per week.

In addition moves where you target your traps, tend to put stress on forearms, and your grip in general. This is the reason why I have combined them with back. Also, it is pulling move, very similar to back moves, which are all pulling moves. I like to use hand strips, or grips or what ever they are called, when doing back/traps moves, so that the lack of my grip is not limiting my workout. This is specially important with traps.

BTW. The squeeze gear(or training equipment, or what ever it is called) looks something like this: /°\
One for each arm(2 total). Basicly you squeeze it close with your fingers. They are sold in many supermarkets even.
If you have chance to buy the adjustable ones. They are much better, because basic ones becomes too light, very fast, when the spring gets worn.

Also, you gain a lot of strength in the beginning, when working with these

[castiron]

5x5 is where its at!

[K.Shinedling]

Actually most back moves tend to put stress on your biceps and forearms. This is the reason why my biceps+forearms day is in the "opposite side" of the week, compared to my back day. So basicly my arms are trained twice per week. Where one is a full workout, and the other one is only very minor workout. So you could say that they are trained 1.5 times per week, which is actually very good for arms, because they recover much faster than major musclesgroups...
If you have a lot of extra energy in your back day, you could do a set or two of biceps+forearms too, sometimes. It's not bad option to sometimes do them harder twice per week.

In addition moves where you target your traps, tend to put stress on forearms, and your grip in general. This is the reason why I have combined them with back. Also, it is pulling move, very similar to back moves, which are all pulling moves. I like to use hand strips, or grips or what ever they are called, when doing back/traps moves, so that the lack of my grip is not limiting my workout. This is specially important with traps.

BTW. The squeeze gear(or training equipment, or what ever it is called) looks something like this: /°\
One for each arm(2 total). Basicly you squeeze it close with your fingers. They are sold in many supermarkets even.
If you have chance to buy the adjustable ones. They are much better, because basic ones becomes too light, very fast, when the spring gets worn.

Also, you gain a lot of strength in the beginning, when working with these

Thanks for all the info! I have straps as well because my grip gives up before my actual workout does haha.

[K.Shinedling]

5x5 is where its at!

What's 5x5?