DC Training

[combat_action]

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.

You obviously don't do deadlifts or squats with a slow negatives. As for the rest of the exercises, it's only a controlled negative w/ each rep. After the completion of the last rep of each rest/pause, it's a 8 second negative.

Try and get all the info you can before you begin.

 

[NorgePrecision]

This makes a lot of sense to me now. For the first time in my life I went to the gym and did only one full set of squats 1x20 at 135 with a bar warmup. I walked out of there more tired and in more pain than I ever have. The first two times in the gym with DC training will just be experimental days to see where I'm at as far as high reps go. The next month I'll concentrate on adding weight and slowing down the reps.

 

[Fury20]

those exercises arent exactly what we would call "DC Approved". some of them: Lateral Raises, dips, and flat presses. Shoulders are only done with presses. Dips arent done for chest and not a lot for tri's (safety reasons), and flat bench is 15-30 reps RPed.

 

[mighty306]

flat bench is a no-no all together.

 

[Fury20]

for DC, yes it is a no-no. Anyone there will tell you not to do it. Dante sticks with inclines and decline only (BB, Smyth, Hammer Strength). Some still choose to do it anyway despite DC and IH's advice, so it is set in a 15-30RP range. DBs are also 15-30.

 

[RipStone]

hey guys, does anyone have a more updated DC link. Talking to other and looking at the links posted my the thread starter, I think the links are dated somewhat. Thanks.

 

[Slyder190]

I liked it, but I think you'd have to tweek it and just do the major lifts at less than maximum weigth for a few weeks every so often, making it into a type of dual factor training. I liked it like i said, but I did eventually hit a brick wall and my lifts bagen to go down! Overtraining comes sooner or later.

 

[Fury20]

you dont "tweek" the program. There is no reason to, outside of having an injury. You follow it exactly as Dante lays it out. You dont make it into a dual factor program. It is NOT a dual factor program. What you are describing is cruising. Its not meant to be deloading, its just to give you a break.

 

[JIMguy]

you dont "tweek" the program. There is no reason to, outside of having an injury. You follow it exactly as Dante lays it out. You dont make it into a dual factor program. It is NOT a dual factor program. What you are describing is cruising. Its not meant to be deloading, its just to give you a break.

i mean, even though its not meant to be deloading it is giving you a break to compensate for the previous weeks CNS fatigue right?.... So even if you dont call it deloading it is basically serving the same function. I deifnetly agree with the idea of cruising after about 4-5 weeks, which is wat i plan on doing.

 

[Fury20]

Yes, it serves that purpose, but theres no supercompensation. Its only meant to maintain what you have gained and give your body much needed rest. As a disclaimer, i am NOT IN THE LEAST a DC expert, i just try to give DC the credit it deserves.

I have never heard of anyone cruising for that long although i'm sure some trainees have due to some cause, but play it by ear. Its not a Blast for 10 weeks, cruise for 4 set-in-stone kind of thing.

I shot for an 8 week blast. The first time I lasted 7 weeks, the next time i only went six, then six again. thats just how much i could handle. If you can blast for 10 weeks and you are gaining, keep going by all means!!! but when you start to hit a wall, and you will know, STOP, cruise for 2-3 weeks until you feel fully prepared to give the log book as ass kicking again. That may be 4-5 weeks but if you feel fully recovered after 2 or 3 then GO!!! You have to listen to your body.