DC Training for Bulk / Natural Gains.

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  1. I havent picked up the DVD, but have been close a few times. I wish they had a cheaper digital option...

    anyway, do you guys do lateral raises at all or only pressing movements for shoulders


  2. Quote Originally Posted by Valdez

    That is why smith machines and hammer strength are supposed to be utilized... Also with DB's you go higher rep range 20-30 instead of 11-15. I made the same mistake lol! I almost threw my shoulder out on incline DB press, getting up 90's after your 2nd r/p are dangerous!!!

    I do DC alone every sesh and its ideal for me.
    Smith and hammers dont work as well as free weights. They have their place but not in place of a compound free weight movement like bb inclines flats and declines.
    I'm just a dude chasing a dream
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  3. Quote Originally Posted by superbeast668

    Smith and hammers dont work as well as free weights. They have their place but not in place of a compound free weight movement like bb inclines flats and declines.
    That may be true in other routines but... In DC those forms I mentioned are the go to choice.

    That and DB's since when going to failure on those you can drop them to the sides instead of crushing yourself...
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  4. Quote Originally Posted by Valdez

    That may be true in other routines but... In DC those forms I mentioned are the go to choice.
    I will argue that only because the only things that made progress in dc for me were biceps and calves. The rest i feel like it went backwards BIG TIME. Especially my chest, which has always been my strong point.
    I'm just a dude chasing a dream

  5. I will ask though. Where did you get the dc dvds? I am interested in them and eventually making another run at dc.
    I'm just a dude chasing a dream
    •   
       


  6. My chest, personally, responded the most dramatically to DC training. Went from nothing to full blown pecs that I can bounce at will. I used all barbell for it (incline, flat, decline). I know flat benching is really only recommended if you do it light, but I was fine using the traditional 11-15. I even went down to 9 a few times including 285, which was a massive PR.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  7. Quote Originally Posted by Valdez View Post
    That may be true in other routines but... In DC those forms I mentioned are the go to choice.

    That and DB's since when going to failure on those you can drop them to the sides instead of crushing yourself...
    Yeah I've seen peoples success with DB's / Hammer strength machines.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  8. I did it for two years, every time I did it without using hormonals -naturally. I made strength and size gains, I pushed too hard and didnt back off when injuries occurs, and they did for me with this type of training.

    I ended up messing up my elbow and took a good year to heal, had to completely stop upper body for a year.

    Then i hurt my shoulder and had to take off two months completely, then had to go light untill it healed, which took quite a while

    while I still may do dc once in a blue moon, I seemed to get injuries on it a lot.
    Facebook John Smeton Fitness
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  9. Quote Originally Posted by masonmarin18

    Yeah I've seen peoples success with DB's / Hammer strength machines.
    Did you get my pm? Check inbox. Time is of the essence...
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  10. Ok, I wanted to do this from a desktop but my phone will have to do, bare with me on grammar and look out for auto corrects bc I'm not proof reading lol.

    First thing to know, DC is a lifestyle not a workout. Along with the workout there are other factors to follow that a lot of people don't, either they don't know or choose not to. Either way, if you follow the lifestyle, you'll make great gains. What I'm talking about is protein reccomendations, carb/pro & pro/fat meals & carb cutt offs. These are often over looked, now I will say this; some people (Rick rock) have been having great results with IF diet and DC, I have zero experience with this so I cannot comment. Stick to the principles to get an accurate assessment before changing things.

    My advice would be to start with 2 weeks prior to doing DC get your routine down and do this exercises, just 1 set til failure of a weight 8-12 reps. This will give you a gauge of what exercises you like and what weight you should use. As other said don't start too heavy bc it's setting up for failure, it'll still work but it'll be slow and discouraging. Not to mention wreck your tendons, I'd also like to point out DC is very demanding on joints/tendons and why it's not recommended for beginners. If your joints can't handle the load they'll fail. Muscles strengthen much faster than tendons (why people who use AAS too soon have problems)

    I advise blasting for only 6 weeks your first go no matter what with a 2 week cruise. It lets you asses your progress and regroup and give joints a break being natty. The rep ranges differ from what people have said in this thread, this is where people "customize"....that's not really DC. Like others said go over to intense muscle dot com and browse, they have good info (where I started)

    Hammer strength and smith machines will let you grow just fine so don't worry about that. Here's a basic overview of rep ranges, all are rest pause unless says otherwise.

    Chest pressing 11-15
    *flat bb 20-30
    Shoulder press 11-15
    *DB 20-30
    Biceps 11-15
    Forearms 10-20 straight sets
    hammys 15-20
    Calfs 10-12 (DC reps)
    Triceps 11-15
    *skull crusher 15-20
    Quads 4-8 straight set & 20 rep widow maker
    Back width 15-20
    Bath thickness 11-15 machines
    or 8 & 12 straight sets DB rows, t-bar, bent over (anything that compromises back health during movement when tired
    Deadlifts hit sets of 6 til you can't get 6

    Now exceptions can me made to these depending on circumstances but try and stay as close to these as possible, IMO.

    Hope that helps, anything else shoot me a PM, I have a log of DC training somewhere around here. Did it last winter (most recent) I will be starting again in about 4 weeks. I'll send you the link when I do
    Serious Nutrition Solutions Representative

  11. Quote Originally Posted by Distilled Water View Post
    Ok, I wanted to do this from a desktop but my phone will have to do, bare with me on grammar and look out for auto corrects bc I'm not proof reading lol.

    First thing to know, DC is a lifestyle not a workout. Along with the workout there are other factors to follow that a lot of people don't, either they don't know or choose not to. Either way, if you follow the lifestyle, you'll make great gains. What I'm talking about is protein reccomendations, carb/pro & pro/fat meals & carb cutt offs. These are often over looked, now I will say this; some people (Rick rock) have been having great results with IF diet and DC, I have zero experience with this so I cannot comment. Stick to the principles to get an accurate assessment before changing things.

    My advice would be to start with 2 weeks prior to doing DC get your routine down and do this exercises, just 1 set til failure of a weight 8-12 reps. This will give you a gauge of what exercises you like and what weight you should use. As other said don't start too heavy bc it's setting up for failure, it'll still work but it'll be slow and discouraging. Not to mention wreck your tendons, I'd also like to point out DC is very demanding on joints/tendons and why it's not recommended for beginners. If your joints can't handle the load they'll fail. Muscles strengthen much faster than tendons (why people who use AAS too soon have problems)

    I advise blasting for only 6 weeks your first go no matter what with a 2 week cruise. It lets you asses your progress and regroup and give joints a break being natty. The rep ranges differ from what people have said in this thread, this is where people "customize"....that's not really DC. Like others said go over to intense muscle dot com and browse, they have good info (where I started)

    Hammer strength and smith machines will let you grow just fine so don't worry about that. Here's a basic overview of rep ranges, all are rest pause unless says otherwise.

    Chest pressing 11-15
    *flat bb 20-30
    Shoulder press 11-15
    *DB 20-30
    Biceps 11-15
    Forearms 10-20 straight sets
    hammys 15-20
    Calfs 10-12 (DC reps)
    Triceps 11-15
    *skull crusher 15-20
    Quads 4-8 straight set & 20 rep widow maker
    Back width 15-20
    Bath thickness 11-15 machines
    or 8 & 12 straight sets DB rows, t-bar, bent over (anything that compromises back health during movement when tired
    Deadlifts hit sets of 6 til you can't get 6

    Now exceptions can me made to these depending on circumstances but try and stay as close to these as possible, IMO.

    Hope that helps, anything else shoot me a PM, I have a log of DC training somewhere around here. Did it last winter (most recent) I will be starting again in about 4 weeks. I'll send you the link when I do

    The only info I have found about DC training on diet is to get lots of protein, 2g per lb of weight I have read. I've been researching on intensemuscle and other sites. I also have been doing IF for 2 months now and planned on doing it along with DC. Thanks for all the advice, I will def do a week or two of just 1 set to failure to get used to the exercises first. Do you have any other input on the diet of DC? I believe just calorie surplus + the high protein + IF protocol would be just fine yeah?
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  12. Quote Originally Posted by masonmarin18

    The only info I have found about DC training on diet is to get lots of protein, 2g per lb of weight I have read. I've been researching on intensemuscle and other sites. I also have been doing IF for 2 months now and planned on doing it along with DC. Thanks for all the advice, I will def do a week or two of just 1 set to failure to get used to the exercises first. Do you have any other input on the diet of DC? I believe just calorie surplus + the high protein + IF protocol would be just fine yeah?
    There is a sticky on IM bro
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  13. Quote Originally Posted by Valdez View Post
    There is a sticky on IM bro
    got it now thanks man appreciate it greatly. will watch before bed xD

    found the sticky as well.. cheers
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  14. Quote Originally Posted by masonmarin18

    got it now thanks man appreciate it greatly. will watch before bed xD

    found the sticky as well.. cheers
    It's actually a good watch, enjoy bud : )
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  15. Quote Originally Posted by masonmarin18

    The only info I have found about DC training on diet is to get lots of protein, 2g per lb of weight I have read. I've been researching on intensemuscle and other sites. I also have been doing IF for 2 months now and planned on doing it along with DC. Thanks for all the advice, I will def do a week or two of just 1 set to failure to get used to the exercises first. Do you have any other input on the diet of DC? I believe just calorie surplus + the high protein + IF protocol would be just fine yeah?
    Pm me
    Serious Nutrition Solutions Representative

  16. I did it as a natty for 3 full blast cruze phases in 2008. Completely Natty using the DiPasquale Anabolic Diet. I cut a ton of fat while also increasing all measurements by 1-2 inches. So, I gained muscle and lost fat at the same time that summer. Here's the start and finish:


  17. Quote Originally Posted by supermanjow
    I did it as a natty for 3 full blast cruze phases in 2008. Completely Natty using the DiPasquale Anabolic Diet. I cut a ton of fat while also increasing all measurements by 1-2 inches. So, I gained muscle and lost fat at the same time that summer. Here's the start and finish:
    nice job!!

  18. Quote Originally Posted by carpee View Post
    nice job!!
    Thanks! It was tough to follow on a college budget though. That summer I got a pile of London Broil for $1.5/lb at our local grocers. I bought like 60lbs of the stuff and ate that every day! I'm looking to start something similar once again when I'm done with next week's move from SD to CO.

  19. Quote Originally Posted by supermanjow View Post
    I did it as a natty for 3 full blast cruze phases in 2008. Completely Natty using the DiPasquale Anabolic Diet. I cut a ton of fat while also increasing all measurements by 1-2 inches. So, I gained muscle and lost fat at the same time that summer. Here's the start and finish:

    Damn bro, straight beastin nice work, thanks for sharing.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  20. Quote Originally Posted by masonmarin18 View Post
    Damn bro, straight beastin nice work, thanks for sharing.
    Thanks! This makes me wonder why I ever stopped!

  21. Quote Originally Posted by supermanjow View Post
    Thanks! This makes me wonder why I ever stopped!
    Maybe it's time to start again! :P
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  22. Someone mentioned later raises a bit back, I would will hit a set of 10 immediately after my shoulder press then stretch. didn't really make a difference
    Serious Nutrition Solutions Representative

  23. Quote Originally Posted by Distilled Water
    Someone mentioned later raises a bit back, I would will hit a set of 10 immediately after my shoulder press then stretch. didn't really make a difference
    that was me.

    some days I completely cut out pressing and rest paused lateral raises, and my shoulders grew more than ever. I know I deviated, but I like to experiment.
    my shoulders felt better than ever as well.

    I did rear delt work like flyes, band pull aparts, high seated rows as well

  24. Quote Originally Posted by carpee

    that was me.

    some days I completely cut out pressing and rest paused lateral raises, and my shoulders grew more than ever. I know I deviated, but I like to experiment.
    my shoulders felt better than ever as well.

    I did rear delt work like flyes, band pull aparts, high seated rows as well
    Honestly, I thought about trying laterals as rest pause but I thought it'd hurt my shoulders.

    I don't know if that'd be "deviating" it's a total shoulder movement, just not a compound one. Your shoulders didn't get messed up? Maybe I'll try that as I transition from post contest when my joints are still a little weak and can't handle heavy weight just yet.
    Serious Nutrition Solutions Representative

  25. Quote Originally Posted by Distilled Water

    Honestly, I thought about trying laterals as rest pause but I thought it'd hurt my shoulders.

    I don't know if that'd be "deviating" it's a total shoulder movement, just not a compound one. Your shoulders didn't get messed up? Maybe I'll try that as I transition from post contest when my joints are still a little weak and can't handle heavy weight just yet.
    nope they feel awesome. I cut out pressing for like 6-8 weeks actually and did laterals and every once in a while threw heavy DB uprights like Jim Cordova has on simply shredded.

    felt great

  26. You can rest pause these, just make the rep range very high like 20 reps for the first set to failure.
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons

  27. Quote Originally Posted by carpee View Post
    nope they feel awesome. I cut out pressing for like 6-8 weeks actually and did laterals and every once in a while threw heavy DB uprights like Jim Cordova has on simply shredded.

    felt great
    I like these a lot!!
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons

  28. Quote Originally Posted by carpee

    nope they feel awesome. I cut out pressing for like 6-8 weeks actually and did laterals and every once in a while threw heavy DB uprights like Jim Cordova has on simply shredded.

    felt great
    Well, good to know.

    I tried up right rows and they destroyed my shoulders with the RP sets
    Serious Nutrition Solutions Representative

  29. I can only do the the DB upright rows like said above.
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons

  30. Here is a video of his shoulder routine. The rows are midway thru. I crack up everytime I listen to this guy talk.

    http://www.simplyshredded.com/pumped...thickness.html
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons
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