DC's training- what am i doing wrong?

[Ghandiman]

Bulldog_10: would u be willing to post a sample routine of urs for us to view? im interested in ur routine.

 

[Bulldog_10]

Bulldog_10: would u be willing to post a sample routine of urs for us to view? im interested in ur routine.

if you want to email me, I have it saved on my computer...I can just attach it and send it to you.

 

[Debaser]

Here is a sample day of my DC training, I'm sure Louden would agree with me:

Chest: Hammer chest press...warmups, Fail at the 8th rep or so, rest for 20 seconds, 2-3 more reps, rest for 20 seconds, then eek out those last 1-2 reps. Then I will do a static hold.

Shoulders: Overhead press...warmups if needed (usually I'll only need one after the chest exercise), Fail around 8-10 reps, then rest-pause only one time (I don't do it twice because it's hard for me to keep form on that very last rep)

Triceps: Close-grip bench...warmups, Fail at 8, rest-pause twice if in a power rack, once if I'm not in one.

--Now extreme stretching for those three bodyparts.

Back width: Supinated pulldowns. Fail at 8-10, rest pause twice.

Back thickness: Partial deadlifts in the rack. One heavy set of 5 reps. Then I rest and perform a brutal 20 rep set, sometimes needing to do breathing reps between 10 and 20. At the end, I hold on to the bar as long as possible (until I'm about to drop it) at the top. This isn't really a static hold but it is a good time to do some extra grip work.

--Then the back stretching.

That's it!

 

[bignate73]

there has been so much of this hashed out in the sticky thread that we all contributed to. from the stretches, to eating, to statics (when and when not to use them), to rep tempo. it all should be there. i think people are skimming the main points, picking and choosing the ones the "know" will be good for them and skipping the rest. its all pretty much spelled out in the cycling for pennies thread and then hashed out thoroughly through explanation and example and even personal testimonial in the elitefitness DC thread.

 

[sk*]

started DC routine today and i feel cheated. i did one set with negatives in each rep.

incline bench 1X12
military press 1X10
tricep pulldowns 1X10
lat pulldown 1X12
bent over bb rows 1X12

and thats it. i was struggling on each rep but i still feel as if that was not enough. am i missing something?

That doesn't even resemble dc's training.

Where are the rest pauses? Slow negatives? 6-8rep range? Static hold? Stretch?

????

-sk

 

[DepressiveJuice]

Here is a sample day of my DC training, I'm sure Louden would agree with me:

Chest: Hammer chest press...warmups, Fail at the 8th rep or so, rest for 20 seconds, 2-3 more reps, rest for 20 seconds, then eek out those last 1-2 reps. Then I will do a static hold.

Shoulders: Overhead press...warmups if needed (usually I'll only need one after the chest exercise), Fail around 8-10 reps, then rest-pause only one time (I don't do it twice because it's hard for me to keep form on that very last rep)

Triceps: Close-grip bench...warmups, Fail at 8, rest-pause twice if in a power rack, once if I'm not in one.

--Now extreme stretching for those three bodyparts.

Back width: Supinated pulldowns. Fail at 8-10, rest pause twice.

Back thickness: Partial deadlifts in the rack. One heavy set of 5 reps. Then I rest and perform a brutal 20 rep set, sometimes needing to do breathing reps between 10 and 20. At the end, I hold on to the bar as long as possible (until I'm about to drop it) at the top. This isn't really a static hold but it is a good time to do some extra grip work.

--Then the back stretching.

That's it!

sweet. thanks bro. starting over again this wed. now wasnt that easier than just reading 50+ threads?

 

[Ish]

http://www.gotfina.com/forum/showthread.php?threadid=8742

Check that out for a quick guide to get started. I do recommend reading the sticky here and t he thread on animalkits. DC's program is good though, just give it a chance and make sure to eat!

 

[blinddeafmute]

Just had to chime in.

There isnt any aspect of the training that is unimportant.

Do the stretches for 4 weeks and tell me you dont see a difference.

It all goes together as 1 package. You cant pick it apart.

Proper warm ups
rest pauses
slow negatives
extreme stretching
intensity

The only thing DC mentions leaving out if needed is maybe rest pausing or static holds just to make sure you can recover. I would venture to say that I have pretty bad genetics, and I can recover from the rest pauses. I havent worked up to static holds yet.

Ive gained weight,
Ive gained strength
Very low BF gain

I didnt thing it sounded all that good either at first, I wanted to grow more times than a 1 per week program so I gave it a shot and I am impressed.

 

[blinddeafmute]

BTW, dont forget the cruise period and the 3 seperate exercises per bodypart so you only do the same exercise every third workout for that part. Make sense?

 

[Legion Kreinak2]

The cruise period should come up when you feel it necessary, I think. If gains are beginning to stall, you may want to cruise. If you have other exercise selections to add in, though, you may want to do that instead of cruising.

The routine's been summed up pretty well, thanks to the 38th post by blinddeafmute. Everything goes together in a package. If you don't do it all, then don't say you're doing DC!