CEO - What are the basic principles of DC Training?

[Tatyana]

Here's a quote from DoggCrapp on it, "I can’t state this enough--extreme stretching royally sucks!!! Its painful. But I have seen amazing things with people -especially in the quads."[/QUOTE]

This is what I am looking forward to, what I think is missing.

My quads of any part, are lagging IMHO for the amount that I hit them.

They are also incredibly tight, especially in contrast to my hams.

 

[the_alcatraz]

When training with this method three days a week is plenty. We are hitting PR's on every exercise for every workout. This constant progression can only be maintained if volume is controlled. Anymore than three times a week and you will only progress for so long until you stall. I like to improve every workout.

I actually plan on missing at least one Friday per blast. I think this extra rest extends the blast. Something the new Dcers in this thread might want to think about. Skipping a Friday or Monday mid blast will extend your blasting time.

strength and size increase or just overall strength increase?

are you reaching hypertrophy with 4-6 reps?

 

[Tatyana]

You don't do any sets in that rep range, well, unless you want to consider your second or third rest pause a set.

All the accounts I have heard so far are that people pile on muscle.

 

[the_alcatraz]

You don't do any sets in that rep range, well, unless you want to consider your second or third rest pause a set.

All the accounts I have heard so far are that people pile on muscle.

this is getting me really really interested and excited.

 

[ceo]

this is getting me really really interested and excited.

one heavy working set in a 12-20 rest-paused reps range typically.

I may do 4-6 reps in one or two of my warmup sets though. The heavier the weight in the warmup, the less reps I do. Gotta save all my strength for that working set!

SouthernLord, Dante talks about that skipping a workout day in your blast in order to extend the blast. I assume that's where you got it from.

 

[the_alcatraz]

one heavy working set in a 12-20 rest-paused reps range typically.

I may do 4-6 reps in one or two of my warmup sets though. The heavier the weight in the warmup, the less reps I do. Gotta save all my strength for that working set!

SouthernLord, Dante talks about that skipping a workout day in your blast in order to extend the blast. I assume that's where you got it from.

That actually makes sense.

 

[SouthernLord]

one heavy working set in a 12-20 rest-paused reps range typically.

I may do 4-6 reps in one or two of my warmup sets though. The heavier the weight in the warmup, the less reps I do. Gotta save all my strength for that working set!

SouthernLord, Dante talks about that skipping a workout day in your blast in order to extend the blast. I assume that's where you got it from.

Yes CEO. I think I read It in the stickies. There are so many hidden nuggets of wisdom over there. I pick up something new every time I lurk on the DP forum.

 

[Tatyana]

Ok static holds.

How soon would you introduce them?

 

[SouthernLord]

Ok static holds.

How soon would you introduce them?

I have never done them. Maybe a few times on some bicep and chest exercises. Once I do the RP my muscles are fried. I don't think it really makes a huge difference in the program if you do them or not. As long as you are RPing and x-stretching you should be fine.

 

[Tatyana]

guilty that you're only training 4 days a week

I am reading some DC over again, found this,and thought of you.

My principle has always been why make it harder on yourself than it needs to be.



RH = Ron Harris

D = Dante aka Doggcrapp

RH: How and why did you come up with DC Training? Had you grown frustrated with other styles of training? Did DC Training evolve over time?


D:I started out with the old volume training concepts just like everyone else does who reads what Arnold and the boys did and what the newstand magazines put out there as "the golden rules".....but I got to a point where I started thinking "there is no rhyme or reason to this".

It all seemed based on obsessive-complusiveness instead of deductive reasoning to what truly builds muscle mass. I think alot of modern day bodybuilding routines are built on "the must principle" which is fanatical bodybuilders thinking "I must do inclines and declines and cable crossovers and flat bench and pec deck and flyes for chest this workout or I wont have all the bases covered and I wont grow". I think thats flat out wrong and again comes from direct obsessive-compulsiveness.

DC training did evolve over time as I trained more and more bodybuilders and noted their results. Back in the early 90's it was the same basic concepts as today but had slightly more volume to it. Thru trial and error over the last 13 years or so Ive honed it down to what you see today.