DC Training

[Ghandiman]

Thinking about starting DC training. Would someone be willing to post their exact excercises that they do for day1 and day 2? Greatly appreciated!

 

[bignate73]

check the training methods sticky at the top of the board. it has the full DC training thread. it will answer all your questions.

 

[Ghandiman]

ive read thru the DC thread plenty of times, but i have never been able to find out what specific exercises people r doing for each day.

 

[bignate73]

First, READ THIS, written by him:

TRAINING

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...

this is the very first first post. it lists all the exercises debaser does for his day 1a,2a,1b,2b.

louden swain, myself we all have our routines in there. im confused....what DC training thread did you read plenty of times?

 

[Ghandiman]

Since the thread is like 1200 posts long i didnt get a chance to read thru it all, however i did read through the cycling for pennies article and all the other posts DC put on anabolicextreme.com. I guess what im having trouble with is finding 3 different excercises for different body parts. For example, 3 differnt for hams or quads. Also, do squats work hams or quads? Thanks

 

[Citruscide]

haha... 1200 posts long... ain't that the truth.

Squats can work for both hams and quads... alot depends on your foot position on which one gets targed MORE than the other... a closer stance, will target your quads more, where as a wider stance, hits my hammies/glutes alot more. Typically, my entire lower body gets worked during squats...

One thing that worries me about DC training is the high suceptibility for injury... those negatives... combined with the way I (and many others) train can cause some very excessive muscle strain.

C-ditty

 

[bignate73]

One thing that worries me about DC training is the high suceptibility for injury... those negatives... combined with the way I (and many others) train can cause some very excessive muscle strain.

C-ditty

but the main thing that keeps that from happening is the low volume. DC is very low volume. the way you may train is blitzing a muscle through many sets and exercises. DC's protocol doesnt allow for that, so there is not a likely chance of muscle strain. you start out with weights that are controllable, and maintain control always. sometimes with lifting heavy, weights get slightly thrown, this isnt the case with this type of lifting.

ghandiman: the thread i directed you to, at the top of this forum had the DC training post from here and lists a multitude of samples. btw, pressing motion with legs is considered a quad dominant exercise in DC training. leg curls and variations of straight leg deads comprise most people's ham training.

 

[louden_swain]

Here is an example:

Workout 1 - Chest, Delts, Triceps, & Back

1. Incline Barbell Presses - 1 x 11-15
2. Seated Barbell Presses - 1 x 11-15
3. Parallel Dips - 1 x 11-15
***extreme stretching for chest, delts, and triceps***
4. Reverse Grip Pull-Downs - 1 x 11-15
5. Barbell Rows - 1 x 11-15
***extreme stretching for lats***

Workout 2 - Biceps, Forearms, Calves, Quads, and Hams

1. Barbell Curls - 1 x 11-15 or 20
2. behind the back wrist curls - 1 x 11-15
***extreme stretchingf ro biceps and forearms***
3. seated toe raises - 1 x 11-15
4. Squats - 1 x 4-8, then 1 x 20
5. Lying Leg Curls - 1 x 20
***extreme stretching for quads and hams***

 

[DOGGCRAPP]

I got to start sending payments to Nate and Louden for repeatedly answering these kinds of questions--much appreciated

 

[Legion Kreinak2]

Louden, mind telling us how your gains are thus far on DC?

 

[blinddeafmute]

I have been doing DC for a couple of months and I can tell you that when my diet is on, I gain like crazy. I havent been the best about maintianing my diet and I have missed a few workouts due to my sons teeball games and stuff.

I gained about 10 lbs in the first 3 weeks with absolutely no gain in BF, then my diet fell of the wagon and I havent gained much since.

its a good program, try it and I bet you will like it.