DC Training Method Question!

[Odysseyx3]

I’m currently planning to start using the CD method to train, I have read the CD training manual over and over and call me stupid, but I am confused. I understand the warm-ups gradually working up to your max if necessary, but what I don’t understand is – this. What is the ideal reps to do for each exercise? I can bench 205 8 reps without a spotter or anything, so should I start at like 190 and Rest pause them for 8 reps, then do another 8 reps RP’d for a total of 16 reps or do I drop it to 150 and go for 20 reps RP’d with no break? Its not very clear in the training manual in my mind…

Please help! I’d like to start this Friday!

Day 1
Chest - BB Bench/Incline Smith/BB Decline
Shoulders - Upright Rows/Military Press/DB Press
Traps - BB Shrug/DB Shrug/Wide Grip BB Shrug
Triceps - Reverse Grip Smiths/Close grip bench/Dips
Upper Back - W.G. Pull-ups/C.G. Pull-ups/Pulldowns
Lower Back - T Bar Row/BB Row/Rack Deadlift
Abs - Machine

Day 2
Biceps - Cable Curls/EZ Curls/Incline Dumbells
Forearms - Hammer Curls/BB Wrist Curls/Reverse wrist curls
Calves - Leg Press Toe Ext/Standing Raises/Seated Raises
Hams - Strait Leg DL’s/Seated Leg Curls/Sumo DL’s
Quads - Leg Press/Squats/Hack Squats

 

[guldukat]

I’m currently planning to start using the CD method to train, I have read the CD training manual over and over and call me stupid, but I am confused. I understand the warm-ups gradually working up to your max if necessary, but what I don’t understand is – this. What is the ideal reps to do for each exercise? I can bench 205 8 reps without a spotter or anything, so should I start at like 190 and Rest pause them for 8 reps, then do another 8 reps RP’d for a total of 16 reps or do I drop it to 150 and go for 20 reps RP’d with no break? Its not very clear in the training manual in my mind…

I see why you're confused.

"RP 15-20" means you should do a set to failure, then try to get more reps following two brief rest periods. When you add all of those reps up, they should be in the 15-20 range--more on that in a minute.

For lat width movements, pecs, delts and triceps, pick a weight that induces failure around 7-10 reps. This is to allow you to reach 11-15 reps total.

Bench press example:

205x8, failure. Rack it.
--Take in 15 deep breaths.

205x3, failure. Rack it.
--15 more breaths.

205x1, failure plus a very slow negative and/or static (don't worry about those too much). You're done!

I'd record that as 205x8/3/1, or 205/12 RP, 12 reps total.

Do you see what I mean?

For biceps, particularly dumbbell curls of any kind, Dogg likes 15-20 reps total. Example:

DB Incline curl w/ 40's, 12 reps to failure.
--15 deep breaths
40's x 3 reps, failure.
--15 deep breaths
40's x 2 reps, failure.

That's 17 reps total, so starting with your ~12 RM is a safe bet.

For quads you won't be rest-pausing at all. Do one heavy set in the 4-8 range, and after some rest, a 20 rep set to failure. (If that proves too big a drain, try one set of 10-12 to failure.)

For calves, you'll probably want to do something similar to biceps.

For regular deads, sumos, or racks, you'll want to stay in the 5-8 range. SLDL and Romanians (basically all hamstring stuff), do 8+.


I know that's a lengthy reply (even if it pales in comparison to the Cycling on Pennies thread ), so if you have any specific questions please let me know.

All else I can say right now is your exercise selections look very good. The only thing I might change is the sumo dead for hamstrings...Romanian deads might be a better choice there.

 

[Odysseyx3]

Ok i understand now, so im going till a 1 rep failure? if i go over 15-20 i up the weight..sound right?

 

[Dieharder]

up the weight no matter what, i dont think i have ever been stuck at the same week two workouts in a row when i did dc training. say u flat bench 225x7+3+2, so u got 12 reps rest paused, the next time u come back to flat bench, fuck it throw 230-235 on there, and try to beat ur reps from the previous week. when u get stuck, add less weights, so far i have not plateaued on anything, although im doing more of a modified dc program. i think you are thinking about it too much, just keep adding weight every week and you'll be fine

 

[Tom Treutlein]

Dieharder, did you notice any good size gains, seeing as you rarely stayed at the same weight training DC style?

 

[Dieharder]

Dieharder, did you notice any good size gains, seeing as you rarely stayed at the same weight training DC style?

i saw amazing size gains, especialy in my shoulders and traps, even though traps werent worked directly. I also had the aid of 500mg test enth recently, but i had used dc in the past while training naturally. It is the best program that i have ever used, i especially like the low volume. Right now im not using DC training exactly, and ive gotten rid of most machine work, and only rotate exercises for certain bodyparts:
Chest-Incline barbell rotated with weighted Dips
Triceps- CG benches rotated with hammer dips
Shoulders-Standing OHPs
Biceps- Supinated Chins
Back Width- Pull-ups roated with pull-downs
Back Thickness- Rows, floor deadlifts
Quads- Hacks and ATF Squats
Hams- Leg curls
Calves-Leg Press calf raises

all exercises are rest paused except squats, deads and hacks, obviously. So far it is working well, still getting stronger everyday.
As for diet, basically eat what i want, watching what i eat on non-workout days, and eating simple sugars around my workouts, and oats in the mornings.

 

[majutsu]

What a nice bunch of posts -- thx

I look forward to my first DC trial soon.

 

[Tom Treutlein]

How much fat did you gain?

 

[Dieharder]

little to none, bf i think might have actually went down, and i didnt eat clean at all.

 

[Tom Treutlein]

Sorry for all the questions man - did you eat like DC said? You know, 2 grams of protein per lb. of bodyweight.