OK so Im going to need to do this in parts-
Many of the principals and techniques used are unusual.
This is a BULKING program. 12 weeks on then a weeks rest.
You MUST adhere 100% to every part of the program to be successful. Do not deviate.
3 years heavy training min before trying this. Ive seen many people try and fail here because they dont follow the program and start to fall apart.
This is a very demanding program.
Using this and modified versions of this program I gained 100lbs of lean muscle over 10 years. 135-235 lean.
1. Get a log book. This is a non negotiable part of the program. Number 1 tool. Look around at your local gym. See all those guys who you see every day?
How many of them have been in there every day for a decade and look essentially the same? You want to be that guy?
If not you need goals and you need to document progress. Otherwise your just flailing around. If your not beating your book your just beating your meat.
2. Diet is a huge part of the program. 2grams of protein per lb of bodyweight. 6 meals. We cut carbs at night as a general rule. So your last meal or 2 is sans carbs.
1 gal min water per day.
3. Get a gym bag. If your lifting heavy slag weight youll need a few tools.
LOG BOOK
Dip belt
Wrist wraps
lifting straps
Chalk
Gum-nobody likes the guy with *&^hole breath.
Intra training drink
Supps
weight belt
20$(this has saved me a dozen times at least. Lost my headphones. Out of gas. etc
Im sure I forgot a few but you get the point.
This program will bring you to your knees if your not careful. Take the days off as prescribed. You cant just train 5 on 1-2 off and expect to make it.
Youll be a wreck in a week or 2. Trust me on this. At first it feels like its not enough but after a week or 2 it starts to feel like way too much.
Take the days off when prescribed and every 2 weeks or so take 2 days off in a row.
Youll need to sleep enough and not run yourself into the ground.
I can promise you one thing....if you follow exactly the diet and training and get enough rest you will grow. Period. Your strength will become something of legend.
At one point my military press was 365 for reps and I would do rest pause curl sets with the 75s for 18+ reps. You can forge strength on another level doing this program. It just comes as a secondary thing.
Use supplementation. 12 week cycles of training and supps.
Im going to use clips from another site here to save myself 10 years of typing. THis will give you everything you need to get started.
Once we get people on board with this Ill write down my alt program. I switch between the 2. The alt is just a modified version of this so alot of the principals are the same.
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THIS TEXT WAS ORIGINALLY WRITTEN BY NATE GREEN
DC is centered on the belief that using progressively heavier weights, training with lower overall volume, and hitting each body part more than once a week is the perfect way to stimulate muscle fibers and subsequently build mounds of muscle.
While a typical bodybuilder might train each individual muscle group once per week — 52 times a year — with multiple sets and reps, DC focuses on hitting the same body part at least 50 percent more often, but with only one real work set per training session.
That one set, as you probably guessed, is absolutely brutal.
"The cornerstone of DC training is the rest-pause technique," SM explained. "It's what makes DC so damn hard and effective."
Here's the official DC methodology, which is slightly different from Dr. Clay's version:
Say you're getting ready to do barbell military presses. After a few warm-up sets (there's no specific guideline for this, according to SM; just do what you need to do to get your joints and muscles ready to work), you load the bar with a weight you think you can lift 10 times. Do as many reps as you can with perfect form until technical failure, the point at which you can't do another perfect rep.
Put the weight down and take 10 to 15 deep belly breaths. "The deep breaths help supply the body with oxygen and let you partially recover," SM said.
Pick up the weight and do another set of perfect reps until you once again reach technical failure.
Set it down, take 10 to 15 more breaths, and then bang out a few more perfect reps.
Your goal is to do between 11 and 15 total reps. "If you get 15 or more, you know you'll have to increase the weight the next time you do the exercise," SM explained. And if you get fewer than 11, it means you need to either lower the weight or shoot for more reps the next time.
To make it even more brutal, some advanced guys do one static rep to extend the set. Continuing with the shoulder press example, after you set the weight down for the third time, you'd take 10 to 15 more breaths, pick it up, and then hold it in a "power position" (elbows slightly bent), with the muscles under tension for 30 to 60 seconds. But this is only recommended for advanced guys.
Not every exercise uses the rest-pause technique. "For safety reasons, we don't do it on quads, calves, or back-thickness exercises like deadlifts, rack pulls, or bent-over rows," SM said. They do straight sets for those exercises.
Not every rep range is between 11 and 15. On the Widowmaker, for example, you do an all-out set of 20 reps on the squat with a heavy weight.
Even on rest-pause sets, the reps will end up between 20 and 30 for biceps and triceps exercises, and if you switch to dumbbells over barbells or machines on compound exercises, you'll also increase reps.
The reps may be high, but that doesn't mean any aspect of the training is easy. On DC message boards, a regular theme is the need to work hard enough to elicit a positive response from each rep.
"If guys stopped being pussies in the gym and actually started pushing themselves, they'd see a lot more muscle growth," SM said. "That's why we usually only have one set to complete, technical failure. You have to work hard."