My Planned DC Routine - Criticize

[Tom Treutlein]

Chest: Incline Bench, Flat Bench, Parallel Dip
Shoulders: Military Press, Upright Row, Lateral Raise
Triceps: Skull Crusher, Parallel Dip, Closegrip Bench
Back Width: Chin-up (Wide), Pull-up, Chin-up (Close)
Back Thickness: Deadlift, Bentover Row, Sumo Deadlift

Bicep: Preacher Curl, Incline DB Curl, Standing Barbell Curl
Forearm: Wrist Curl (Behind), Hammer Curl, Reverse Wrist Curl
Calves: Heel Raise, Heel Raise, Heel Raise
Hamstrings: Good Morning, Leg Curl, Stiff Leg Deadlift
Quads: Squat, Box Squat, Leg Extension

I tried to get 3 exercises per bodypart. The exercises for back width are very similar so I don't know if that slight variation will help. Also, I only have one thing to do for calves, as I hate seated heel raises. I don't think that will be a problem though.

I know I have lateral raises, reverse wrist curls, leg curls, and leg extensions in there, but this is because I could not figure out a good 3rd lift for these bodyparts, and since I lift at home my options are limited.

Should I maybe only have a cycle of 2 exercises per bodypart so I'm not using lightweight exercises like lateral raises (which won't even affect my anterior deltoids) or should I just leave it as it is?

 

[Tom Treutlein]

Anyone?

 

[Tom Treutlein]

Uhm...

 

[Tom Treutlein]

Anyone?

 

[Debaser]

Chest: Incline Bench, Flat Bench, Parallel Dip
Shoulders: Military Press, Upright Row, Lateral Raise
Triceps: Skull Crusher, Parallel Dip, Closegrip Bench
Back Width: Chin-up (Wide), Pull-up, Chin-up (Close)
Back Thickness: Deadlift, Bentover Row, Sumo Deadlift

I would get rid of the upright rows and the lateral raise, and do 2 more types of presses. Perhaps a dumbell overhead press, and a hammer machine press. Upright rows are not a natural movement for the shoulders and can lead to injury. If you really like lateral raises that's fine, I simply prefer compound movements to them. They've never felt quite right to me anyway.

Keep a close eye on your elbows with the skull crushers. These are a quick road to ruin for many people. If they start to hurt your elbows even a little bit, switch to rope pushdowns with your hands close together.

Also, I can't do wide chins personally. If they feel fine to you, go ahead, but I get pain in the back of my shoulders whenever I do it. If you feel any pain don't try to work through it, just drop them. I might do cable pulldowns and/or a hammer pulldown to make 3 different exercises.

Bicep: Preacher Curl, Incline DB Curl, Standing Barbell Curl
Forearm: Wrist Curl (Behind), Hammer Curl, Reverse Wrist Curl
Calves: Heel Raise, Heel Raise, Heel Raise
Hamstrings: Good Morning, Leg Curl, Stiff Leg Deadlift
Quads: Squat, Box Squat, Leg Extension

Looks good except for the leg extensions, do leg presses instead. Leg extensions are bad on the knees (the knees are not meant to perform snappy joint motions esp with weight, this is the same reason skull crushers are hard on many peoples' elbows).

I tried to get 3 exercises per bodypart. The exercises for back width are very similar so I don't know if that slight variation will help. Also, I only have one thing to do for calves, as I hate seated heel raises. I don't think that will be a problem though.

I know I have lateral raises, reverse wrist curls, leg curls, and leg extensions in there, but this is because I could not figure out a good 3rd lift for these bodyparts, and since I lift at home my options are limited.

Should I maybe only have a cycle of 2 exercises per bodypart so I'm not using lightweight exercises like lateral raises (which won't even affect my anterior deltoids) or should I just leave it as it is?

Whoops I just noticed that you lift at home and might not have access to the things I mentioned. In that case, yes I would drop it to 2 exercises per bodypart. I think you'll be fine.

 

[Tom Treutlein]

Alright, that's a relief to hear. I wanted to try to follow it perfectly and use 3 but that isn't really possible right now. I tried this program a while back and used only one exercise and ate sub-par, and still managed to get gains. This time I'm excited to see what I can manage with proper diet and training.

Skull crushers haven't hurt my elbows yet, when I use an E-Z Curl Bar. Widegrip chins feel like they rip my lats to shreds, so I love them. No shoulder pain ever. Never really had it. I stretch my rotator cuffs every workout too. Special type of stretch my friend's kenpo teacher showed him. I didn't like it at first, but it actually feels good and whenever I have shoulder tension, it makes me feel better as a whole.

Anyway, thanks for the input bro! Karma again if it lets me haha. I want to keep the heart healthy, so can I do some form of cardio on this program? If so, how frequently, what type is recommended, and for how long?

If my bodyweight x2 in protein is 344 and I'm getting 320 is that okay? I know I should hit more, but sometimes I really can't due to money and have to conserve. I think it should be okay, won't hinder gains too much, right?

Sorry for all these questions but this is the last one. What is the point of EV Olive Oil? I'll use it, no problem. Just curious as to its effect on the training and results.

 

[Sammy Sosa]

Your are only to do 1 exercise per body part. Read up more. The olive oil is for extra calories.

 

[Tom Treutlein]

... Read what I wrote. Cycle of exercises. You're supposed to do 2-3 per bodypart, switching off each training session.

 

[Synpax]

Why do people call lying tricep extentions 'skull crushers'? I believe they are the same thing.

I think it's the affectation that irritates me.

 

[collegiateLifter]

you might want to invest in a gym in the future, if you want to really do a true DC routine.

 

[Tom Treutlein]

Why, I can't do a true DC routine working at home with 2 exercises to cycle with? Seems okay to me...

I don't know Synpax, but I like the name Skull Crushers better.

 

[liftingfreak1983]

DC's routine consists of one excercise per bodypart...anywayz for back width i do a back pulldown: wide-grip behind the head, narrow-grip, and reverse grip. i rotate these and when i do them i make sure to fully extend my arms and when i come down for wide-grip i touch the back of my neck and for the other two i bring it below my chin

 

[Tom Treutlein]

On exercise per bodypart. More than one are chosen for each bodypart, and then a single exercise is chosen and cycled throughout the training sessions.

 

[b fold the truth]

I'd take Debaser's advice if I were you...to the letter.

Ask tons of questions. He knows more about the DC training method than anyone else on this forum. From what I understand, it is very important to follow it precisely. He is the man in this area...

B True

 

[Tom Treutlein]

Day A1
Incline Bench 1x8+RP+Static
Military Press 1x8+RP+Static
Skull Crusher 1x8+RP
Chin-up (Wide) 1x8+RP+Static
Deadlift 1x8
Shrug 1x8+RP+Static

Day B1
Preacher Curl 1x8+RP+Static
Wrist Curl 1x8
Heel Raise 1x12
Good Morning 1x8
Squat 1x8 | 1x20
Crunch 1x12

Day A2
Parallel Dip 1x8+RP
Lateral Raise 1x8+RP
Closegrip Bench 1x8+RP+Static
Pull-up (Wide) 1x8+RP+Static
Bentover Row 1x8
DB Shrug 1x8+RP+Static

Day B2
Incline DB Curl 1x8+RP+Static
Reverse Wrist Curl 1x8
Seated Heel Raise 1x12
Stiff Leg Deadlift 1x8
Box Squat 1x8 | 1x20
Leg Raise 1x12

 

[Tom Treutlein]

Sounds good?

 

[guldukat]

Sounds good?

Quite good.

I'm still unsure about doing the shrugs after deads, but I don't think that'd hurt too much. You could always drop the shrug later if it proves redundant or its strength gains are poor.

One suggestion: just train to failure, no rest-pausing or statics, at first. Do them here and there if you feel like them, but Dante usually tells people to gauge their recovery ability by starting out a little conservatively.

Another suggestion: you might find that you'll want to do some very heavy exercises earlier in the workout. For instance, after I do inclines, dips, or Hammer Iso-Wides, I do back next. This way I give my pressing muscles a bit of a break, and can use a bit more weight when it's time to do militaries.

I also often do squats, leg presses or hacks before I do calves and hamstrings. I do something in the 10-12 range for quads, then move on. When I was doing calves and hammies first, I never felt like my quads were improving as fast as they could.

However, since you're ready to try those evil 20-reppers, you might HAVE to do quads last Of course, you could always do your heavy squat early in the workout, finish everything else, THEN do a 20 rep set of death. You might want to do a couple of quad stretches in that case.

Just have fun with it. Control those negatives, but if someone hasn't said it yet (sorry, I'm getting in a hurry now), don't fret about slowing them down to 6-8 seconds. Dante's said that was just a guideline to get fast-counters into the 3-4 sec. negative range.

And by all means, keep us updated! Starting a training journal here would be great motivation. I can promise I'll stay dead on your ass, expecting improvements EVERY week

 

[Tom Treutlein]

Haha sounds good man. I just went food shopping, got everything I need. Very simple and effective diet. Ordering dextrose powder tonight. $10 for an 11 lb. tub, but fuckin' $11 for shipping. It's a rip, but it'll last 200 days so I guess it's okay.

 

[guldukat]

Haha sounds good man. I just went food shopping, got everything I need. Very simple and effective diet. Ordering dextrose powder tonight. $10 for an 11 lb. tub, but fuckin' $11 for shipping. It's a rip, but it'll last 200 days so I guess it's okay.

200 days? That's awesome, even with the shipping charge, LOL.

You have fun with this stuff Monday. Are you psyched?!

 

[Tom Treutlein]

Hell yeah man, how could I not be? I just hope all goes well and this routine brings about some massive gains.