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DC Training

S

spatts

High End Bro
Platinum
Originally posted by Debasser:

TRAINING

MAKE SURE you read the article. I will condense it thusly:

1. Pick 2-3 exercises that are you like for each of these muscle groups:

Day 1 (monday)

Chest
shoulders
triceps
back width
back thickness

Day 2 (wed)

biceps
forearms
calves
hams
quads

2. You're going to be doing one of these exercises for each group each day, and ONLY ONE WORK SET. Then the next time you do day 1, you would do only one work set of each of the other exercises, 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...

3. Only start using rest pause techniques and static holds and such ONLY after you've determined you can recouperate from straight sets with this frequency.

4. Use a controlled but explosive positive, and A 6-8 SECOND NEGATIVE (on all practical exercises)

5. Use extreme stretching. This will be in another post that I make soon.

I probably forgot some things, but I got most of the meat there...make sure to read DC's stuff...

OTHER ARTICLES:

Cycling for pennies

continued

more training info

To view archived questions and answers for this topic, click here.
 
always a good read. i was so skeptical of this workout to start bc I had always used volume and once I began it I couldnt believe the results. Ive never gotten such quick progress with a training program.
 
I'm still on it and loving it.
You really have to look out for overtraining though as it creeps up on you easily.
When it does its time to down shift. I usually use a little volume training for a couple of weeks, before hitting DC stylee once again.
Excellent programme.
 
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.
 
Is DC good for the natural lifter or would the recovery factor make a big difference where it would not be good for a natural lifter?

EDIT: nevermind, read the links and found out for myself :)
 
Last edited:
Rip, if you are interested in giving it a try, I'd highly recommend it. I used it for about a year and a half and I loved it. I did it while I was clean too and made great gains. Go to intensemuscle.com and look for the doggpound section. You will find lot's of info there.

AUS... this program is for packing on the lbs, and it will do it, and quickly!
 
Anakin said:
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.
Click to expand...
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
Fury20 said:
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.
Click to expand...

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.
 
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.
 
Hmm, in that article, the guy mentions how he uses the smith machine for his benching exercises. sounds interesting, just that the article linked sounded like a dam infomercial.
 
Fury20 said:
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.
Click to expand...

Bro you disagreed with what I said in one post and then totally agreed with what i said in your next post. It is a supercompenasation program. and at some point or another you will have to back off and deload for a few weeks before going at it balls to the wall again. I verym much liked the program, but like I said, you gotta tweak it by deloading, which will be different for everyone.
 
what i meant was it serves the purpose of a break. you are not supercompensating, not deloading, not dual factor. ITs a cruise, a break from going heavy. And i didnt "like totally" agree with you. Yes you stop training to failure, but its not like dual factor. You rest your body and let it heal. You are maintaining during a cruise. Deloading = break (plus other things); Cruise = break.
 
Fury20 said:
what i meant was it serves the purpose of a break. you are not supercompensating, not deloading, not dual factor. ITs a cruise, a break from going heavy. And i didnt "like totally" agree with you. Yes you stop training to failure, but its not like dual factor. You rest your body and let it heal. You are maintaining during a cruise. Deloading = break (plus other things); Cruise = break.
Click to expand...

LOOOOOOOOOL,no offense bro I dont think you quite understand the terms you are describing. You are agreeing with slyder and you're basically contradicting yourself. IF you take a break from going heavy to maintain after a blast or volume phase or wateve... THIS IS CALLED SUPERCOMPENSATING. i dont think you quite understand this term. Also, the way you just described the cruise method is basically exactly wat you are trying to accomplish by DELOADING! I mean when you say "deloading = break (plus other things), and cruise = break" wat exactly are these other things you are so vaguely referring to? No flame intended bro but you ARE blatantly contradicting yourself.
 
JIMguy said:
LOOOOOOOOOL,no offense bro I dont think you quite understand the terms you are describing. You are agreeing with slyder and you're basically contradicting yourself. IF you take a break from going heavy to maintain after a blast or volume phase or wateve... THIS IS CALLED SUPERCOMPENSATING. i dont think you quite understand this term. Also, the way you just described the cruise method is basically exactly wat you are trying to accomplish by DELOADING! I mean when you say "deloading = break (plus other things), and cruise = break" wat exactly are these other things you are so vaguely referring to? No flame intended bro but you ARE blatantly contradicting yourself.
Click to expand...

oh. my bad.
 
sure. if you decide to go at it again in the future - search the site thoroughly to get a perfect understanding of his protocols. i always see the guys that are changing stuff are not doing as well as others.
 
Is it me or is everything a secret with DC training. I went to Intense Muscle site and nobody seems to want to give any info. Stickies have been removed and everybody says do a search. I do a search and get the same info that is posted above. The site says a lot of what was in Cycles for Pennies is now outdated. Some questions I have are how many reps do you shoot for on each exercise? Is there a set amount for each? Is it different for each person?
 
combat_action said:
If he gives out all the answers, why would anyone pay for his services?
Click to expand...

Yeah I hear ya. But, and don't misunderstand me, I respect guys like DC and Swole, but if you're offering paid services, make it clear. Don't pretend you're hanging around boards to help people when all you're really trying to do is solicit potential customers. I understand it's a business and they're tryin to get paid and make a living like the next guy, but still....I realize this is whee their target customers are, but put up an ad with refernces to go with it. Don't try and pretend like you're here to help others. And don't mistake that. They help others in a big way. I myself have signed up with SC a few times and am VERY glad I did and will always give him a good reference. But the boards were set up so guys would have a place to come and learn and share and better themseleves - free of cost. Now-a-days the these boards are becoming more and more like BB mags. Just a haven for advertisers - Protein companies, research companies, how to get laid as soon as you turn off your CP books. And while these can get annoying, they're understandable. They help pay the bills to help keep the boards running. But there are two different kinds of bros 'round these parts. Guys like (for example) RADAR, The Machine, and Mr. X to name a few,who say hey, "you want advice, I can give it to you and help you out if you're willing to listen, that's what we're here for." And then you have guys like SC and DC (and This isn't a blatant diss, although I know I'm gonna ruffle some feathers for telling it like it is here), who hang around the boards talking about how they're here to help you, and then when you say okay what kind of advice to you have to offer, they put there hand out before saying anything else.

Now please, like I said, I am not trying to disrespect anyone here. Be it SC or DC or whoever. I respect them both, they know their shit and have the a lot to offer. But what they're offering should be put in the banner ads and not go to the discussion areas for apparent reason. And if you got beef with what I said, you're entitled to your opinion, but if you wanna post something in reply to what I've said, do me a favor and just read everything I've said over once more before you do so.
 
I just did a 10 week Max-OT cycle, and now it's time to switch gears. This DC thing looks good, maybe I'll give it a shot for 6-8 weeks. Can someone tell me what a "static hold" is? And how does one do a static hold?
 
I agree with what you're saying slider. However, if someone was to run an actual search in both the dogg pound and the journals section, they will find every answer to their questions. I've been a member over there for a long time and everyday there are the same regurgitated questions over and over again. Now, most will just answer someone by saying, "Use the search function". I consider myself lucky because I have all the info, but I know [almost] every shred of the info I have is found in the journal section.
 
Update on DC training: I focused most of the attention on my legs because I felt I was weakest in that area. Every 4 days I added 5-10 lbs. to my squat. I am now ready for 175 lbs. 1x20. That means I went from barely aching out 135 lbs. 1x20 3 weeks ago to easily repping out 165 lbs. 1x20 3 days ago. 175 seems like it will be just fine. At this point my legs have grown immensely. My gf always tells me my jeans are skin tight around my legs and I have to smile. She has never said that before. I was stupid and didn't take a measurement before the training, but I would have to guess I have put 1.5-2 inches on my legs in 3 weeks. I am of course including SLDL, ham curls, and front squats into the equation, but none have progressed, nor have I put as much effort into them, as much as squats. The rest of my workouts have inched up very slowly, but no where near as noticable as the legs. This is truly a great routine, and I would suggest it to anyone who feels they are stuck right now.
 
I can tell you as a trainee of DC, there is not much "hidden" about the training. Search thoroughly enough and you will find it all. However, diet is a different story. You will be hard pressed to find any of the diet information anywhere. Not only is the most cruical aspect, but it is also the only "secret". Dante has reached far above any trainer that I am aware of in helping people for nothing in return aside from the usual bashing he receives from those that disagree with him.

As far as the stickies being removed - read the link "Where Are the stickies".

Trainees complained and some people took it upon themselves to attempt to train people from the knowledge gained on IM.
 
My problem I think in finding information is, there is not that much information to find. I guess I was looking for a thread like the 5x5 thread here. There isnt a lot to the routine it seems, which I like. I was looking for a set amount of reps for each goup of exercises and it looks like it varies from person to person but still within a close range.
 
slyder190 said:
Yeah I hear ya. But, and don't misunderstand me, I respect guys like DC and Swole, but if you're offering paid services, make it clear. Don't pretend you're hanging around boards to help people when all you're really trying to do is solicit potential customers. I understand it's a business and they're tryin to get paid and make a living like the next guy, but still....I realize this is whee their target customers are, but put up an ad with refernces to go with it. Don't try and pretend like you're here to help others. And don't mistake that. They help others in a big way. I myself have signed up with SC a few times and am VERY glad I did and will always give him a good reference. But the boards were set up so guys would have a place to come and learn and share and better themseleves - free of cost. Now-a-days the these boards are becoming more and more like BB mags. Just a haven for advertisers - Protein companies, research companies, how to get laid as soon as you turn off your CP books. And while these can get annoying, they're understandable. They help pay the bills to help keep the boards running. But there are two different kinds of bros 'round these parts. Guys like (for example) RADAR, The Machine, and Mr. X to name a few,who say hey, "you want advice, I can give it to you and help you out if you're willing to listen, that's what we're here for." And then you have guys like SC and DC (and This isn't a blatant diss, although I know I'm gonna ruffle some feathers for telling it like it is here), who hang around the boards talking about how they're here to help you, and then when you say okay what kind of advice to you have to offer, they put there hand out before saying anything else.

Now please, like I said, I am not trying to disrespect anyone here. Be it SC or DC or whoever. I respect them both, they know their shit and have the a lot to offer. But what they're offering should be put in the banner ads and not go to the discussion areas for apparent reason. And if you got beef with what I said, you're entitled to your opinion, but if you wanna post something in reply to what I've said, do me a favor and just read everything I've said over once more before you do so.
Click to expand...


I understand what you mean, but remember at one time DC did give his information away for free. Even information on diet was out there because he put it out. Granted the diet is very individualized for each trainee, and that is why there is no set in stone diet plan, outside of very high protein intake and carb cutoffs. That information is key to DC, but amounts and timing differ for every trainee, and the diet is a large part of what people pay Dante for. But even so at one time he was helping people on the boards with training and dieting to a certain extent. But he finally became tired of his paying trainees complaining and getting flamed for his ideas all the time by 16 year old BB.com'ers. The last straw came when he discovered one of his trainees was selling the information DC was giving him. This violated his trainer/client confidentiality agreement, and thus he took down all of the stickies. I cant blame him for this as it was not the first time he was screwed over. He is a nice guy and a great trainer with a system that flat out works, but he was too nice with his information. I don't send the files I have to anyone out of respect for Dante, but others do and that is ok, as much of the info has been outdated. Dante is in the process of rewriting the stickies and at some point they will be reposted, just not with all of the information they once had.
 
spatts said:
Originally posted by Debasser:

TRAINING

Cycling for pennies

continued

more training info

To view archived questions and answers for this topic, click here.
Click to expand...


What's going on with these links? If you haven't seen them, they explain in good detail the theory of Dogg Pound Training. Think of them as Dogg Pound Training 101. I was using these links earlier in the day and now they're dead. Did Dogg order EliteFitness to delete them? It'd be a damn shame if they don't come back. Somebody should have made them a sticky. Oh well, good thing I printed two of them out.

When you link onto them you get this message:

The page cannot be displayed
 
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