DC Training

Originally posted by Debasser:

TRAINING

MAKE SURE you read the article. I will condense it thusly:

1. Pick 2-3 exercises that are you like for each of these muscle groups:

Day 1 (monday)

Chest
shoulders
triceps
back width
back thickness

Day 2 (wed)

biceps
forearms
calves
hams
quads

2. You're going to be doing one of these exercises for each group each day, and ONLY ONE WORK SET. Then the next time you do day 1, you would do only one work set of each of the other exercises, here is an example:

Monday
Bench press, 1x10
Standing press, 1 x 12
Close grip bench, 1 x 10
Pulldowns, 1 x 12
Bent-over rows, 1 x 12

Wednesday
Barbell curl, 1x20
Hammer curl, 1x20
Standing calf raise, 1 x 12
Stiff-legged deads, 1 x 12
Squats, 1 x 20

Friday (new Day 1 exercises)
Dips elbows out, 1 x 12
Lateral raise, 1 x 15
Dips elbows in, 1 x BW to failure
Chins, 1 x 12
Partial deadlifts in a power rack, 1 x 10

Monday (new Day 2 exercises)

Hammer bicep machine, 1 x 20
Wrist curls, 1 x 20
Leg press machine calf presses, 1 x 12
Hamstring curls, 1 x 12
Leg press, 1 x 20

You get the idea...

3. Only start using rest pause techniques and static holds and such ONLY after you've determined you can recouperate from straight sets with this frequency.

4. Use a controlled but explosive positive, and A 6-8 SECOND NEGATIVE (on all practical exercises)

5. Use extreme stretching. This will be in another post that I make soon.

I probably forgot some things, but I got most of the meat there...make sure to read DC's stuff...

OTHER ARTICLES:

Cycling for pennies

continued

more training info

To view archived questions and answers for this topic, click here.

Thanks for reposting.

-sk

nice

always a good read. i was so skeptical of this workout to start bc I had always used volume and once I began it I couldnt believe the results. Ive never gotten such quick progress with a training program.

I'm still on it and loving it.
You really have to look out for overtraining though as it creeps up on you easily.
When it does its time to down shift. I usually use a little volume training for a couple of weeks, before hitting DC stylee once again.
Excellent programme.

It's impossible to do slow negatives on deadlifts.

How about squats? What's the ideal tempo for the reps?

I'll try this out in 2 weeks.

TY spatts!

is this program for mass gain? or toning the bodyt and losing fat?

Is DC good for the natural lifter or would the recovery factor make a big difference where it would not be good for a natural lifter?

EDIT: nevermind, read the links and found out for myself

Rip, if you are interested in giving it a try, I'd highly recommend it. I used it for about a year and a half and I loved it. I did it while I was clean too and made great gains. Go to intensemuscle.com and look for the doggpound section. You will find lot's of info there.

AUS... this program is for packing on the lbs, and it will do it, and quickly!