DC (dogg Crap) training method opinions. I've got mine.

[JohnyJuice]

Been doing it for about 3-4 weeks now. So far i am up 10lbs. Seems to be working nicely for me. Adding 5 pounds a week to just about every lift.
Here are my only complaints...
1. It never feels like i am doing enough. I know it is psychological, but it still gets to me. It seems like i start to get a pump, then that excercise is done.
2. Being that i never really have a pump, i am walking around in my un-pumped state all the time and it makes me feel smaller, even though i am in fact bigger.
3. Doesnt seem to be working to well for my shoulders. I am doing presses and upright rows for my alternating shoulder workouts. Higher volume always seemed to work better for delts. Thinking about throwing in a lateral raise excercise in there, three drop sets in a row. each a set of ten.

Some questions for those who tried it....
What erxcercises do you use for shoulders? I am thinking of switching from bar presses to dumbells.
What were you results, and how long did you stay with this routine till you switched off.

 

[DrBones]

Never tried DC training yet... but if you want to increase your weights weekly I wouldn't recommend switching to dumbells since there is 5lb increase per dumbell(10 lb total) you will find it harder to continuously increase your weights

 

[bignate73]

i do all presses for my shoulder work.
seated military press
smith machine shoulder presses
life fitness shoulder press, no back (works the hell out of your core)

you are doing warmups for each lift right? i get somewhat of a pump on those, then by the time i get done with my working rest/pause sets im pretty well done and have a decent pump as well. im not looking for a pump, but it shows up anyways.

 

[guldukat]

i do all presses for my shoulder work.
seated military press
smith machine shoulder presses
life fitness shoulder press, no back (works the hell out of your core)

you are doing warmups for each lift right? i get somewhat of a pump on those, then by the time i get done with my working rest/pause sets im pretty well done and have a decent pump as well. im not looking for a pump, but it shows up anyways.

Maybe now I can get an answer to my query: who is that beautiful girl in your avatar?! LOL.

Seriously, the pump I get on DC training (all of four workouts so far) is solid, but no, it's not like what I was getting in workouts that involved 3-5 sets/bodypart. I actually have to train my lats all alone to get them to pump to a cobra-hood level.

Of course, the pump ain't indicative of much...and actually yes, I do feel a bit "smaller" at the moment than I ordinarily would; extremely traumatic workouts of the sort I had been doing caused more edema and seemed to require greater glycogen storage.

 

[he-man]

i took the rest/pause portion of DC style and applied it to my normal workout. picked 2-3 compound exercises per bodypart and applied rest pause. had to do this do to time and schedule constraints, but it's been working great. my lifts have been steadily increasing and i'm up to 231 bw. for chest tonight i did:

incline bench
warm-up's
135 x 12
225 x 10
working set
275 x 6, 4, 3 w/15 breaths between each.

db bench
warm-up's
60 x 12
90 x 10
working set
115 x 10, 4, 3 w/15 breaths between each

pec/dec
100 x 12
120 x 10
150 x 9, 7, 5 w/15 breaths between each

dips x bw x 3s x failure

when i reach a total of 15 reps i move up in weight. come out with crazy pumps.

 

[bignate73]

Maybe now I can get an answer to my query: who is that beautiful girl in your avatar?! LOL.

thats my little flower. shes pretty strong too. and yes, she works out...like a fanatic.

 

[guldukat]

thats my little flower. shes pretty strong too. and yes, she works out...like a fanatic.

That's positively sweet What a great young lass!

Okay, to interrupt myself here, you mentioned that you're exclusively doing pressing movements in your shoulder workouts?
(I've never seen the press sans a "backpiece"...interesting.)

I myself have been struggling to find the ideal delt movements for a DC protocol...I like presses a lot, and I do feel that the whole shoulder girdle benefits from doing them. Occassionally though I want more of a direct impact on my medial delts...I want to have Levrone-style shoulders (Heh. It ain't gonna happen, but I'm going to try anyway!) To that end I like upright rows with an EZ bar. Previously I'd done them with a straight bar and they killed my wrists.

Also, some people will scoff at this, but I'm a true believer in cable laterals. They sound like fluff, and I guess in the sense that they don't let you press 150+ for reps overhead, they are; nonetheless, they've had a serious impact on my shoulder growth over the past year or so. They're perfect for rest-pause, statics, and agonizing negatives.

 

[bignate73]

Okay, to interrupt myself here, you mentioned that you're exclusively doing pressing movements in your shoulder workouts?
(I've never seen the press sans a "backpiece"...interesting.)

it actually has a back but the way the lever arm moves on it, it actually arcs backwards when you press up. so i face the pad and it presses just slightly forward. since my shoulder flexibility isnt perfect, it keeps my back flat instead of forcing an arch and strain on the shoulder socket. pretty rough on the core stability (at least i think) which is a good thing. i think when i top out in that exercise, i'll switch to standing military presses.

i like laterals, etc. but i like the benefits im getting doing all presses. i was a gymnast in high school and did exclusively all presses, and have to say, my shoulders are pretty decent because of it. (compared to the rest of me...hehehe. )

 

[Nonerz]

the rest of you is just fine...

and I'm NOT a fanatic...just want to look better naked okay!

 

[guldukat]

the rest of you is just fine...

and I'm NOT a fanatic...just want to look better naked okay!

Ahh...so you're Nate's precious flower!

You are beautiful. I think you're both lucky to have found each other. Nate seems like a cool guy, no?

You wouldn't happen to have a sister--single, of course--living somewhere near North Carolina, preferrably Charlotte, would you? Ah, shit. I thought not. Krom does not smile on me today...

 

[Dirty Workout]

JJ: I agree with you on the psychological issue but I am steadily going up in weight and strength so something must be going right.

My shoulders exercises
Military Press SMith machine front
military press smith machine behind head
Hammer Strength shoulders

Stay away from upright rows man its way to easy to get hurt on that

Oh and to increase your pump just go SUPER SLOW on negs

 

[JohnyJuice]

JJ: I agree with you on the psychological issue but I am steadily going up in weight and strength so something must be going right.

My shoulders exercises
Military Press SMith machine front
military press smith machine behind head
Hammer Strength shoulders

Stay away from upright rows man its way to easy to get hurt on that

Oh and to increase your pump just go SUPER SLOW on negs

I think iw ill try some of those presses. I would hate drop upright rows though, i love them so. lol. Oh, one more effect i might mention that this routine has had. The shape of my pecs has changed. i have a much better defined curve on the bottom outside corners. The line is much more pronounced.

 

[louden_swain]

Its an awesome program. . . .it makes too much sense to me!! I am glad you are experiencing results!

 

[Themachine01]

I used this method for about 4 months and really liked it, i followed it to the T. I recently went back to my 1 body part per day, 5 days per week, while on cycle. Post cycle I will be going back to DC's routine.

 

[SofaGeorge]

Bumping for more oppinions. I'm doing a version of Needsize's 5x5 now. I've never tried a DC training style and am considering giving it a run.

What is the time frame needed to test DC training? 6 weeks? 8 weeks? 12 weeks?

 

[Themachine01]

I would say that you should give it at least 5-6 weeks.

 

[JohnyJuice]

just started week 4. bench up about 20bs. dead lifts up about 45lbs. I am up 10lbs.

 

[Dirty Workout]

I think iw ill try some of those presses. I would hate drop upright rows though, i love them so. lol. Oh, one more effect i might mention that this routine has had. The shape of my pecs has changed. i have a much better defined curve on the bottom outside corners. The line is much more pronounced.

Yeah Behind the head military with 6-8 second negatives is BRUTAL!!!!!

Yeah I am up 7 lbs, just started week four. Gone up in reps/weight on everything. Funnest thing is beating last round's lifts though.

 

[CHANMAN]

If you wanna keep doing those behind the neck pressed, you might as well make an appointment with a shoulder specialist now. Prime example of why people mess up their rotator cuffs-

 

[Jxaxsxe530]

dogcrapp's suggestions have help my chest grow tremendously the last few weeks. went from 225 to 285 in a month and the size gain is very noticeable to the eyes cuz people keep commenting me on my chest gain. ever see those muscle mag covers that have a big heading that says "gain 50 lbs on ur bench" and you're like "bull shiiit". its mind blowing but shiit i actually gained 60 lbs on my bench in a short time. my arms have stayed the same size and strenght and its a litle disappointing but then again my arms have always been my strong point and they were always a step ahead of other muscles. i'm happy with all my strength gains though. every lift except for bicep curl have gone thru the roof. i have asked some of my friends to also try doggcrapp's routine, and so far they haven't made great gains, but i've seen them work out and i can't say they're that great with following instructions.

 

[louden_swain]

I love the extreme stretches. . .they are physically painful in a good way .

 

[muzik915]

i took the rest/pause portion of DC style and applied it to my normal workout. picked 2-3 compound exercises per bodypart and applied rest pause. had to do this do to time and schedule constraints, but it's been working great. my lifts have been steadily increasing and i'm up to 231 bw. for chest tonight i did:

incline bench
warm-up's
135 x 12
225 x 10
working set
275 x 6, 4, 3 w/15 breaths between each.

db bench
warm-up's
60 x 12
90 x 10
working set
115 x 10, 4, 3 w/15 breaths between each

pec/dec
100 x 12
120 x 10
150 x 9, 7, 5 w/15 breaths between each

dips x bw x 3s x failure

when i reach a total of 15 reps i move up in weight. come out with crazy pumps.

not trying to flame, but isn't dc training 1 exercise per body part per day?

 

[Deepsquat]

not trying to flame, but isn't dc training 1 exercise per body part per day?

yes all but quads and back (2 sets) but the above work out is just stating his warm ups ....you still have to do warm ups.

 

[muzik915]

i thought i read that he did all those chest sets (4) in one workout

 

[buckjoey]

Just one work set plus warmups. Don't confuse the rest pauses for additional sets.

 

[muzik915]

i understand the warm-ups

i must be confused cause i thought that method was
mon-1 chest ex (bench) with warmups
and that it
move on to another body part

then wed- chest (flyes) with warmup
then do another body part

 

[Dirty Workout]

If you wanna keep doing those behind the neck pressed, you might as well make an appointment with a shoulder specialist now. Prime example of why people mess up their rotator cuffs-

Dont think I need the appointment because I am extra careful to not go below ear level with bar

 

[bignate73]

i understand the warm-ups

i must be confused cause i thought that method was
mon-1 chest ex (bench) with warmups
and that it
move on to another body part

then wed- chest (flyes) with warmup
then do another body part

nope. you rotate between day 1 and day 2.

example
Mon. day 1 particular bodyparts
Wed. day 2 the rest of the bodyparts
Fri. day 1b diff exercises for day 1 bodyparts

following week starts out where you left off so..

Mon. day 2b diff exercises for day 2 bodyparts.

and so on and so forth through a day 1c and 2c. then it starts over.
thats one microcycle.

 

[Debaser]

muzik I believe they are misunderstanding you, you are correct--he-man is not doing the program really. He is just applying a few of the principles. IMO he would benefit from doing DC training as a whole and not just incorporating a few ideas.

 

[Sebass67]

dogcrapp's suggestions have help my chest grow tremendously the last few weeks. went from 225 to 285 in a month and the size gain is very noticeable to the eyes cuz people keep commenting me on my chest gain. ever see those muscle mag covers that have a big heading that says "gain 50 lbs on ur bench" and you're like "bull shiiit". its mind blowing but shiit i actually gained 60 lbs on my bench in a short time. my arms have stayed the same size and strenght and its a litle disappointing but then again my arms have always been my strong point and they were always a step ahead of other muscles. i'm happy with all my strength gains though. every lift except for bicep curl have gone thru the roof. i have asked some of my friends to also try doggcrapp's routine, and so far they haven't made great gains, but i've seen them work out and i can't say they're that great with following instructions.

Natty?