My DC Routine

[Exodus]

Ok, me and my partner Adaus10, are doing this getting ready for our Bodybuilding show on Aug 9th.

were working out on tuesday, thrusday and friday.

Day 1
quad - Leg press
ham - st leg dead
bi's - pulldown curls
forearms - hammer db
traps - powercleans (i know dc doesnt designate traps, but i will anyways)
calves - donkey calf raises.

Day 2
chest- flat bb press
lat thickness - bb row
shoulder - viking press
lat width - wide front pulldowns.
triceps - dips ( i know dc dont like these either, neither do i, but my partner likes them so we comprimised)

day 1
quad - hack squat
ham - seated leg curl
bi's - ezbar curl
forearm - reverse curl
traps - db shrug
calfs - seated calf raises

Day 2
chest - incline barbell press
lat thick - rounded back deadlifts
shoulder - push press
lat width - btn pulldowns
tricep - close grip bench

day 1
quad - bb squats
ham - zercher straight leg dead (only the flexible should attempt this)
bi's - db incline curl
forearm - wrist curls
trap - bb shrug
calf - standing calf raise

day 2
chest - single db press( not 1 arm press' so dont spaz out, i just dont know what to call them)
lat thick - cable row
shoulder - db press
lat width - pullovers
tricep - overhead press.

1) i know db's arent recomended because of static and rest pause, and thats why we will not be doing them. DC recommends 1 set of 4-8 for quad, then 1 set of 20 reps. both till failure, no static or rest pause, due to knee wraps. well, we are doing every exercise that way, we like volume training, but we also love the whole dc method, so we will just do this and see how it goes, if our gaines stop, we will go to the 1 set.

now we will follow everything else to the letter, including diet, except for the our rep range, we will use some db's, and train traps. but the stretching and everything else is the same.

we may occasionally due some rest pause sometimes when we fail way to early, but no static. well, we will due static for traps and forearms but that acts as the stretch for those two bodyparts. we a static bb hold for 60 seconds and db for forearms for 60 sec as well.

pls try to think first before you flame. we really put some thought into this workout. the 20 reps will be a valuable asset to us for contest, it will promote vasularity as well as type 1 muscle fibers.

so let me know, intellegently, but honestly, what you think.

X

 

[Lord_Suston]

I would like to hear the results of this type of training. All in all it looks good for size but I really doubt it beneficial effects on strength. I know you are training for size so i think it will be very good switch for you and the amount of time will increase vascul;arity as well with a good diet. Good luck

 

[Exodus]

I would like to hear the results of this type of training. All in all it looks good for size but I really doubt it beneficial effects on strength. I know you are training for size so i think it will be very good switch for you and the amount of time will increase vascul;arity as well with a good diet. Good luck

thanks LS,

yeah i do primarily train for size, but i regulary do powerlifting offseason, including WSB. so whats your reason for not thinking the routine will put on strength. i know the sets of 20 will, but what about the 1 set of 4-8?

X

 

[Debaser]

Actually, the DC program is all about making strength gains as fast as possible, which translate into size gains (assuming you follow his diet which is a must). So it's kind of the best of both worlds.

exodus why aren't you working out on monday wed friday? or at least tue thursday saturday

and yes DC does include traps, a partial deadlift or heavy row will do more for them than any shrug, and I don't think he's a big fan of cleans because there is no eccentric phase.

Last, I really think you should reconsider doing 2 sets for every exercise...you will probably burn out quickly like that.

 

[Exodus]

Actually, the DC program is all about making strength gains as fast as possible, which translate into size gains (assuming you follow his diet which is a must). So it's kind of the best of both worlds.

exodus why aren't you working out on monday wed friday? or at least tue thursday saturday

and yes DC does include traps, a partial deadlift or heavy row will do more for them than any shrug, and I don't think he's a big fan of cleans because there is no eccentric phase.

Last, I really think you should reconsider doing 2 sets for every exercise...you will probably burn out quickly like that.

sorry about that to anyone who is reading this from now own, my mistake. i will be working out on TUESDAY, THURSDAY, AND SATURDAY.thanks for catching that.

yeah i know DC says that your traps get a workout from rows, and deadlift, i know i have read pretty much the whole sticky. but i like to do them as their own group. but i understand if you dont agree. cleans the way i do them, there is a heavy, and i mean heavy eccentric phase. i do the clean and then lower it slowly, you can almost think of it as a upright row with bad form on the way up (ie explosivness and leg movement) and perfect form on the way down.

i dont think i will burn out quickly from it, just my opinion, i know your tight with this whole system. but if DC does it for quads, how come they dont get burnt out? i have just come from a modified 5x5 routine doing 10 sets per bodypart working out each muscle once a week, during a total of 4 days. now im doing a total of 2 sets per muscle group once or twice a week.

like i said, its just my idea....i keep a training journal very extensively, so i will notice if there is a dip in strength, as for size, well i am staying very full, its like im not losing my size or anything, at least compared to the old workout.

but thanks for your advice,

X

 

[louden_swain]

I really doubt it beneficial effects on strength.

It does produce excellent gains in strength. Look at the progress people have made. I am adding reps and adding weight each week using this program. Overall, I think this program is great for gaining size and strength.

 

[he-man]

what are viking presses and why are you not going to use rest/pause? i thought the entire idea of DC training was to take your working set to failure? i think the exercises look solid though bro.

 

[casualbb]

a partial deadlift or heavy row will do more for them than any shrug

yet,

don't think he's a big fan of cleans because there is no eccentric phase.

That means he also shouldn't be a fan of partial deads for upper traps because it provides no eccentric motion for them, and thus less growth stimulus.

If you really want trap growth, do shrugs. But I'd do it on top of the rest of your DC routine because it qualifies as an isolation. By that, I mean, it's neither back width nor back thickness, just sort of a complimentary back isolation exercise.

-casualbb

 

[Debaser]

If you do partial deads correctly, you should still lower the weight pretty slowly. You won't be lowering it as far, but with the huge amount of weight it should still be enough. You shouldn't pull it up then drop it down. Cleans (at least standard ones) have you dropping the barbell back down to starting position.

 

[Deepsquat]

Well I think it may work for you...but the big question is ........????? how much better will the standard DC workout work for you.... tosssing out the RP will allow you to do the 2nd set...but if you could accomplish the same thing with one all out RP set why not do that?
I know you are thinking about the higher reps . but I try to do my sets in the 8-12 range ..with RP into the 15-20 range.

BTW : DC doesnt like it when people create variation of his routine , yat still refer to it as a DC workout..it is not ..this is your routine ..inspired by DC

 

[Lord_Suston]

I just feel the change in rep count would lead to less efficient CNS stimulation. though you will increase muscle size and strength comes with this there is a key problem I see. the 20rep sets really don't have a great role instrength IMO since they are too light in weight to help stimulate white fiber types unless done explosively. From what I gathered about DC you guys don't explode with the weights and try to cause as much microtrauma as possible.

 

[louden_swain]

From what I gathered about DC you guys don't explode with the weights and try to cause as much microtrauma as possible.

Absolutely incorrect!!! We are taking each set to the maximum. . .far beyond failure.

With one set, DC training causing incredible amounds of microtrauma compared to guys that need 9 to 12 sets to achieve the same affect.

 

[Lord_Suston]

Absolutely incorrect!!! We are taking each set to the maximum. . .far beyond failure.

With one set, DC training causing incredible amounds of microtrauma compared to guys that need 9 to 12 sets to achieve the same affect.

All that microtrauma induces growth, but the small amount of sets and different rep ranges does not really train your nervous system. You guys use controlled movement with little explosion, so in effect you don't stimulate your white fibers as much as possible and neither your cns as well

 

[louden_swain]

All that microtrauma induces growth, but the small amount of sets and different rep ranges does not really train your nervous system. You guys use controlled movement with little explosion, so in effect you don't stimulate your white fibers as much as possible and neither your cns as well

I think the CNS is tested when you perform static holds, and negatives. Believe me, this works!!

 

[Debaser]

Actually DC prefers each rep to have an explosive (but controlled) concentric phase and a 6-8 second negative. I myself do 6 second negatives on most.

 

[Dirty Workout]

I go as slow as possible on eccentric phase with the weight still moving and then explode on positive.

Also I find the 20rep set to be one of the best parts of this program as my legs have made great progress in the short amount of time. I think many non DCers can also vouch for high rep heavy leg work

 

[casualbb]

Debaser:

If you do partial deads correctly, you should still lower the weight pretty slowly.

I think you missed what I'm saying. There is no eccentric motion for your traps on a partial deadlift. You guys aren't shrugging at the top, are you? If you're not, the traps are only being worked isometrically with your lower back as they secure the bar in place so the glutes can raise it. Isometric motions simply aren't as good as eccentric ones at causing microtrauma.

Lord_Suston:

From what I gathered about DC you guys don't explode with the weights and try to cause as much microtrauma as possible.

It's not the concentric that causes the growth anyway; it's the eccentric. What DC advocates, which I wholeheartedly agree with, is to explode the weight up. He basically sees the concentric as only a sort of "priming" mechanism, a way to simply set up the weight for the eccentric that will cause the actual growth.

Also, the whole fiber thing...
When you're lifting weights that heavy, you're recruiting your fast-twitch stuff. It doesn't matter that the weight is not being moved explosively!

-casualbb

 

[Exodus]

what are viking presses and why are you not going to use rest/pause? i thought the entire idea of DC training was to take your working set to failure? i think the exercises look solid though bro.

viking press........ think about a t-bar row machine. one side is anchored down and you raise up only end. same thing but your under the bar pressing and the other side of the bar is about chest high anchored down.

yes rest pause is the key for doing only 1 set. but dc does 1 set of 4-8 for legs, then 1 set of 20. both till failure, just not doing rest pause or static, due to the tightness of knee wraps.

X

 

[adaus10]

My partner (Exodus) and I are just starting this DC training method and are very excited with all that we have read about it. I understand that we have modified the training slightly and that is is not exactly DC training. I made most of my strength gains in the off season training with powerlifting movements. Although most of my size and strength came from training this way (powerlifting) I cannot neglect the fact that I also gain greatly from training with reps that exceed 15 reps. For the purpose of geting ready for compition I am doing one set of 4-8 reps for strength and one set of 20 reps for volume. Yes my strength gains would be greater if I would cut out the one set of 20 reps but I know that with one high set per exercise can increase vascularity which will give the illusion of greater size on stage. I respect everyones opions and replies on this board and hope this post helps clarify what Exodus and I are trying to achieve with this type of training. Please remember us on Aug.9........We plan to kick some ass on stage!

 

[collegiateLifter]

Debaser:

I think you missed what I'm saying. There is no eccentric motion for your traps on a partial deadlift. You guys aren't shrugging at the top, are you? If you're not, the traps are only being worked isometrically with your lower back as they secure the bar in place so the glutes can raise it. Isometric motions simply aren't as good as eccentric ones at causing microtrauma.

It should be noted though that the supporting musculature of the back is worked in a distinctly different manner on a deadlifting motion, than on most "isometrics."

 

[Debaser]

Honestly my traps are one of my best bodyparts (second only to my upper legs) and I never do shrugs. Only compound back movements (deads, rows etc)

I do deads by locking my shoulders back in sort of a shrug position, which I maintain throughout the lift. This is the correct form, IMO (illustrated in Stuart McRobert's weight lifting tell-all guide for technique). This may make a difference.

 

[Exodus]

it could be debaser,

but dont forget about genetics. if there one of your best bodyparts, the could grow no matter what you do to them. i know my legs and triceps grow no matter how sloppy i train them.

(and im not saying you are, just talking about the blessing of good genetics, that its kinda like they already have steroids over the rest of the bodyparts.)

but i do see you point. so at the end of my trap routine, instead of a stretch for traps i do a static stretch. i load a bar up with a good bit of weight for me, about 330 lbs last week. and hold like at the top of a deadlift for 60 seconds.........now thats pain.

X