DCTraining

[BOOEY]

Thinking of starting DC Training - I need a mix up, plus I'm cutting, so the whole volume thing isn't doing me too good. Instead of doing a M-W-F split, could you just go every other day? or is it essential to get those two days off?

That's my first question, as I have more I'll post them in this thread. Thanks bros

 

[BOOEY]

Question #2: where do negatives and rest/pause come into play? How would one incorporate these techniques into the training. In other words, would you want to do them for every exercise, every other training session, etc?

 

[Tom Treutlein]

If you read the sticky on DC Training, you should find the answer to most of your questions.

Regardless of that, you can do every other day training, but take an extra day off when you feel that you need it. You'll burn out rather quick if you're going to failure all the time. However, if you don't incorporate the rest-pause method, then you can probably get away with it no problem.

Rest pausing is to be used with certain exercises. I believe the typical layout was this:

Day A
Chest
Shoulders
Triceps
Back Width
Back Thickness

Day B
Biceps
Forearms
Calves
Hamstrings
Quads

If that's the case, then you usually avoid RPing with quads (squats), back thickness (deadlifts/rows), forearms (hammer curls, wrist curls). I believe you can RP the rest, but brush up to be sure.

RPing is used like so - I'll use benching for an example. You want to ideally land in the 11-15 RPR (Rest-Paused Rep) range. You do two RP sets, typically. So, you'd want to get the first set for say, 8 reps. Then rack the weight, take ten deep breaths, unrack it and do as many more as you can. Rack it, breathe, and do that one more time, until you can lift no more. So you might get 8+2+1 = 11. You just hit in your range. Up the weight slightly, unless you think there's no chance of you getting a higher weight up for the same amount of reps next time.

If you were to hit 15-17, the high end, or even out of your RP range, then up the weight a good amount (10-15 lbs. as opposed to 5 lbs.).

I'll post more later if you have questions. Just got in from work, very hungry. Good luck.

 

[BOOEY]

If you read the sticky on DC Training, you should find the answer to most of your questions.

Regardless of that, you can do every other day training, but take an extra day off when you feel that you need it. You'll burn out rather quick if you're going to failure all the time. However, if you don't incorporate the rest-pause method, then you can probably get away with it no problem.

Rest pausing is to be used with certain exercises. I believe the typical layout was this:

Day A
Chest
Shoulders
Triceps
Back Width
Back Thickness

Day B
Biceps
Forearms
Calves
Hamstrings
Quads

If that's the case, then you usually avoid RPing with quads (squats), back thickness (deadlifts/rows), forearms (hammer curls, wrist curls). I believe you can RP the rest, but brush up to be sure.

RPing is used like so - I'll use benching for an example. You want to ideally land in the 11-15 RPR (Rest-Paused Rep) range. You do two RP sets, typically. So, you'd want to get the first set for say, 8 reps. Then rack the weight, take ten deep breaths, unrack it and do as many more as you can. Rack it, breathe, and do that one more time, until you can lift no more. So you might get 8+2+1 = 11. You just hit in your range. Up the weight slightly, unless you think there's no chance of you getting a higher weight up for the same amount of reps next time.

If you were to hit 15-17, the high end, or even out of your RP range, then up the weight a good amount (10-15 lbs. as opposed to 5 lbs.).

I'll post more later if you have questions. Just got in from work, very hungry. Good luck.

I think I'm going to start the way Dogg outlines it, M-W-F, but instead shift it over to Thurs-Sat-Mon, with Tuesday and Wednesday off - it works better with my schedule that way. If I can handle more within a few weeks, I'll go with every other day.

In one of his articles (he mentions it very quick) he suggests a powerful positive movement and a 6-8 second negative. Is this recommended? If so, I think I would have to lower the weights down considerably in order to get into the 8-10 rep range.

 

[Tom Treutlein]

Explosive positive; yes. 6-8 second negative, no. The only reason that idea came about was due to "quick-counters", people who would get to "6" in a matter of 2-3 actual seconds. In reality, he just wants a controlled negative. Don't drop the reps, just lower them nice and easy. Maybe emphasize the negative a bit more than usual.

 

[guldukat]

I think I'm going to start the way Dogg outlines it, M-W-F, but instead shift it over to Thurs-Sat-Mon, with Tuesday and Wednesday off - it works better with my schedule that way. If I can handle more within a few weeks, I'll go with every other day.

In one of his articles (he mentions it very quick) he suggests a powerful positive movement and a 6-8 second negative. Is this recommended? If so, I think I would have to lower the weights down considerably in order to get into the 8-10 rep range.

Many times since, Dante's indicated he only said that to try and get his people to control their negatives.

I've seen some of his trainees' videos, like Ted's/Inhuman's (human forklift, that one); while they definitely control the descent, it ain't anywhere near 6-8 seconds. Just keep the negative smooth, but certainly no more than 3 secs even on exercises w/ the longest ROM*.

*Calves are the exception. Dante really does want 5 sec. negatives on them!

 

[guldukat]

Damn. Tom beat me to it

 

[BOOEY]

Starting tonight - doing a Friday - Sunday - Tuesday routine. Chest, shoulders, triceps, back width, back thickness tonight. I'm going to time to see how long it takes me to get through it. Shouldn't be too bad considering it's only one exercise, 1 working set each.

 

[Tom Treutlein]

DC workouts have been known to be rather short. It's nice to have an abbreviated workout.

 

[concordsize]

I am a big dcer bro great training. Biggest thing with this training is to eat. If you dont eat you wont be able to break your records.

 

[Tom Treutlein]

What kinds've gains have you made with DC?

 

[concordsize]

Every time i blast i gain on average 7lbs my blasts last around 6 weeks then i cruise for 3.

Go to intensemuscle.com under dogpound alof of good info there, just dont ask basic questions they get alittle tired of that

 

[BOOEY]

Last night's workout took about 45 minutes. Thing is, I didn't leave feeling like I needed or wanted to do more - a good thing. I did 3 warmup sets and 1 working set for each bodypart worked that day, and for the working set, I did two rest pauses, usually getting 4 more reps on the first one, and two more on the second one. Also, the reps were very controlled on the way down and explosive on the way up. Overall, it was a good workout, the kind of change I needed after doing high volume for 6 months.

Great site concordsize - it's going to take me days to get through all those sticky's!

 

[concordsize]

yes sir then read them again! Also... ITs 3 rest pauses example incline chest press...
8-4-2.

 

[BOOEY]

yes sir then read them again! Also... ITs 3 rest pauses example incline chest press...
8-4-2.

How are you supposed to get 8 reps for the first rest pause?! Maybe I'm reading your description wrong.

 

[concordsize]

You do 3 sets with small 30 second heavy breathing rests between each one. Each rep is a slow controled negative with explosion on the way up... Example. Last time work out on incline you got: 6+4+3=13 reps with 255. This time workout you got: 8+4+3=15 reps with 255.

 

[BOOEY]

You do 3 sets with small 30 second heavy breathing rests between each one. Each rep is a slow controled negative with explosion on the way up... Example. Last time work out on incline you got: 6+4+3=13 reps with 255. This time workout you got: 8+4+3=15 reps with 255.

Yeah, that's what I've been doing. The working set follows with 2 sets of rest/pauses = 3 sets.

Today was workout #2. So far, I'm liking this program - very different from what I've been doing. I'll keep everyone updated on my progress

 

[BOOEY]

The great thing about DC Training is looking forward to finishing a two week cycle so you can see how you progressed on each exercise. For example, I hit Flat DB the first night - two weeks later I'll hit that exercise again, hopefully I'll be a little stronger than last time

 

[combat_action]

Hey, I'm new to the forum. I've been reading what you think DC training is and you have alot of stuff wrong. I just hate to see you waste your time on this. I've read the sticky's up and down and have been training for a while with this. Incidentally, he took all the sticky's down and he doesn't want anyone to unleash his methods so I guess you're out of luck. Anyways, it's 10-12 deep breathes between RP sets which would equate to maybe 20 seconds tops. It's 3 total rest/pauses as concordsize said not two. You pick a weight where you can get 8 reps to failure on, not 4. As for exercise selection, it's predominately hammer strength machines and the smythe and for good reason. They preach ending on the negative, and having a controlled negative. (not super slow motion) In fact, another reason why he took down the sticky's is because everyone posts journals saying it's DC when in actuality it's not. Just trying to help.

 

[BOOEY]

Hey, I'm new to the forum. I've been reading what you think DC training is and you have alot of stuff wrong. I just hate to see you waste your time on this. I've read the sticky's up and down and have been training for a while with this. Incidentally, he took all the sticky's down and he doesn't want anyone to unleash his methods so I guess you're out of luck. Anyways, it's 10-12 deep breathes between RP sets which would equate to maybe 20 seconds tops. It's 3 total rest/pauses as concordsize said not two. You pick a weight where you can get 8 reps to failure on, not 4. As for exercise selection, it's predominately hammer strength machines and the smythe and for good reason. They preach ending on the negative, and having a controlled negative. (not super slow motion) In fact, another reason why he took down the sticky's is because everyone posts journals saying it's DC when in actuality it's not. Just trying to help.

A lot of the stuff you wrote is what I'm actually doing. 20 seconds between rest/pauses and 8-10 reps @ failure for the first working set. But fuck hammer strength - you can easily do a negative/controlled rep with barbells and dumbells.

 

[combat_action]

A lot of the stuff you wrote is what I'm actually doing. 20 seconds between rest/pauses and 8-10 reps @ failure for the first working set. But fuck hammer strength - you can easily do a negative/controlled rep with barbells and dumbells.

Yeah, that's what I thought as well until halfway through. There is no way I can do a static hold with 365 lbs on bench press for more than 6 seconds 4 inches down or end on a negative which is very important. The reason why smythe machines are better is because you want to end on a negative for greater hypertrophy. I don't see doing 265 for military presses, then try to end coming down with the weight after each rest/pause. I'd look like a fool. Once you move up to that category of weight, then it just becomes easier to use some machines.

 

[BOOEY]

That's what a spotter is for bud. The only thing I can't do with bb's the way dc training suggests are squats.

 

[combat_action]

That's what a spotter is for bud. The only thing I can't do with bb's the way dc training suggests are squats.

You're right...I'll just wait for my spotter to be on his back day so he can get his heavy barbell rows done the same time as my chest workout. Two birds with one stone...Except I don't think he can do 365 Also, what can't you do with squats? The widowmaker?

 

[guldukat]

Yeah, that's what I thought as well until halfway through. There is no way I can do a static hold with 365 lbs on bench press for more than 6 seconds 4 inches down or end on a negative which is very important. The reason why smythe machines are better is because you want to end on a negative for greater hypertrophy. I don't see doing 265 for military presses, then try to end coming down with the weight after each rest/pause. I'd look like a fool. Once you move up to that category of weight, then it just becomes easier to use some machines.

Combat,

I'm with you on the Hammer machines and Smith for Doggcrapping. DBs can be okay for some things, but for any kind of chest or shoulder press, Dante's strongly suggested people do them in the 20-30 RP range.

Speaking of Dante, is that a flat bench you're using 365 on? You know what he'd say about that Hehe.

 

[combat_action]

Yeah man, I actually switched out flat bench altogether. I think it's more an ego boost anyway. I do all my chest exercises with some sort of an incline now. I used to think free weights were the way to go when I started, but there's just no way...Well, maybe if there was a spotter on both sides of the barbell perhaps. I'll tell ya, since I ended on the negative with every rp set, my DOMS is twice as intense due to the added Time under tension (TUT). If he says smythe/hammer strength, there must be a reason

 

[BOOEY]

You're right...I'll just wait for my spotter to be on his back day so he can get his heavy barbell rows done the same time as my chest workout. Two birds with one stone...Except I don't think he can do 365 Also, what can't you do with squats? The widowmaker?

Your spotter doesn't necessarily have to be your training partner. There's always at least 1 guy in my gym that knows what he's doing and is more than willing to spot.

You're right about squats though, the negative would be almost impossible to sustain, especially at higher weights. So far I'm only rotating hack squats and leg press for quads.

 

[combat_action]

No, there is no negative for squats so you need'nt worry about that. I strongly suggest you go check out the intensemuscle forums. They took down the sticky's so just do a search. They go into squats, barbell rows, rack deads don't have a negative, ect...

 

[BOOEY]

No, there is no negative for squats so you need'nt worry about that. I strongly suggest you go check out the intensemuscle forums. They took down the sticky's so just do a search. They go into squats, barbell rows, rack deads don't have a negative, ect...

Thanks.

Yeah, I was pretty pissed they took down the stickys. And more pissed that they did it b/c of MONEY. They knew less people were signing up for their "personal training program" when everything they needed to do was right there. What a joke

 

[combat_action]

Thanks.

Yeah, I was pretty pissed they took down the stickys. And more pissed that they did it b/c of MONEY. They knew less people were signing up for their "personal training program" when everything they needed to do was right there. What a joke

Actually I frequent the intensemuscle board alot and I'm on his side. From what I understand, he did it for the following reasons:
1.Alot of people saythat they're doing DC training (which they're not) and when they don't see results they start spreading the word that the system blows. Laughable I know. The only people who are truely doing the program are the ones that Dante and IH trained. An example is when people start tweeking the program or not following the recommendations he set in stone (hammer strength/smythe vs. free weights for chest/shoulders ) Incidentally some free weights are great in the program such as dumbbell shoulder presses or incline dumbbell.
2.He got screwed over by one of his clients. He didn't say what happened.
3.He heard some clients of his bitch that the info he provided out of the goodness of his heart shouldn't be free.

As for them doing it because of money...That's not accurate. He said that he's thinking of NOT taking on as many clients and being twice as selective because of this whole ordeal. I'm going through the process right now. I had to answer a huge questionare and it's been touch and go from there. Shit, I'm 246 lbs w/ 17-18% bodyfat and I definately want him to take me on. That's how much faith I have in his system.
Luckily for me I saved all the sticky's before he erased them. I've been steadily gaining strength and mass following this program to a T so I must be doing something right.

 

[BOOEY]

Actually I frequent the intensemuscle board alot and I'm on his side. From what I understand, he did it for the following reasons:
1.Alot of people saythat they're doing DC training (which they're not) and when they don't see results they start spreading the word that the system blows. Laughable I know. The only people who are truely doing the program are the ones that Dante and IH trained. An example is when people start tweeking the program or not following the recommendations he set in stone (hammer strength/smythe vs. free weights for chest/shoulders ) Incidentally some free weights are great in the program such as dumbbell shoulder presses or incline dumbbell.
2.He got screwed over by one of his clients. He didn't say what happened.
3.He heard some clients of his bitch that the info he provided out of the goodness of his heart shouldn't be free.

As for them doing it because of money...That's not accurate. He said that he's thinking of NOT taking on as many clients and being twice as selective because of this whole ordeal. I'm going through the process right now. I had to answer a huge questionare and it's been touch and go from there. Shit, I'm 246 lbs w/ 17-18% bodyfat and I definately want him to take me on. That's how much faith I have in his system.
Luckily for me I saved all the sticky's before he erased them. I've been steadily gaining strength and mass following this program to a T so I must be doing something right.

I'm sorry but I think you're being a little naive. His entire program was right there in those stickys. Nobody in their right mind would pay for his service if all they need to do is read it right there. His program obviously works, he has the clients to prove it, so I don't buy the notion that he had to get rid of them b/c other people were bashing the program when not done right. If anything, those stickys would help people do it right. Plus, from what I understand, he's not the only one who takes on clients and uses the DC Training method. Some of the mods on those boards also take on clients.

And I don't like that they are extending their influences onto other boards for them to take down any info as well. Fucked up if you ask me.

 

[combat_action]

Yeah, maybe just a little. Anyways, here's the link to the "where are the stickies" segment. http://www.intensemuscle.com/showthread.php?t=9495

 

[concordsize]

I'm sorry but I think you're being a little naive. His entire program was right there in those stickys. Nobody in their right mind would pay for his service if all they need to do is read it right there. His program obviously works, he has the clients to prove it, so I don't buy the notion that he had to get rid of them b/c other people were bashing the program when not done right. If anything, those stickys would help people do it right. Plus, from what I understand, he's not the only one who takes on clients and uses the DC Training method. Some of the mods on those boards also take on clients.

And I don't like that they are extending their influences onto other boards for them to take down any info as well. Fucked up if you ask me.

Basically people were taking his words that he wrote in the stickys and applied them exactly like he layed out. The program is individual and people could not understand this.

Also as far as using db's I only use them for my fly stretch. I dont know how heavy your db's go up to but mine only go to 125lbs and i would max them out it no time.

 

[BOOEY]

Update:

I'm really liking this program. It was such a shift from doing the typical 1 bodypart.week, high volume routine - not that I don't like that routine, I LOVE it, but I needed a change. Anyway, because of the emphasis on negatives and slow/controlled reps, I had to lower some of the weight at the beginning, but I'm getting stronger every week - which is a good sign because I'm cutting at the moment, and the last thing I thought was possible was to get stronger.