Everything & Anything DC!!!!!!!!!!

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  1. Thats not a Dc stretch exercise.
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  2. actually that is the exercise DC recommended for addressing shoulder issues/problems, even though i doubt most of us can take it to that extreme, or credit dat dere CellTech...

    How to cure shoulder problems (Trust me this will do it 90% of the time) - IntenseMuscle.com
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  3. Quote Originally Posted by rxp1997 View Post
    actually that is the exercise DC recommended for addressing shoulder issues/problems, even though i doubt most of us can take it to that extreme, or credit dat dere CellTech...

    How to cure shoulder problems (Trust me this will do it 90% of the time) - IntenseMuscle.com
    Thanks RX, yeah I definitely cannot put my hands that close and go that far behind me. I am trying to incorporate this as I seem to have a left shoulder issue.

  4. Here's a list of DC exercises I've accumulated. Seems to match what I've read over the months ("rp" = Rest, Pause):

    CHEST
    incline smythe (11-15 rp)
    decline smythe (11-15 rp)
    hammer strength press (incline and decline) (11-15 rp)
    other good machine press
    incline barbell (11-15 rp)
    decline barbell (11-15 rp)
    incline dumbbell press (15-20 rp)
    flat dumbbell press (15-20 rp)
    decline dumbbell press (15-20 rp)

    SHOULDERS
    smythe presses to front (11-15 rp)
    smythe presses to back of head (11-15 rp)
    hammer strength press (11-15 rp)
    other good machine press
    barbell press to front (11-15 rp)
    barbell press to back of head (11-15 rp)
    dumbbell shoulder press (15-20 rp)

    TRICEPS
    close grip bench in smythe (11-20 rp)
    reverse grip bench in smythe (11-20 rp)
    skull crushers (15-20 rp)
    dips (in upright position) (11-20 rp)

    BACK WIDTH
    rack chins to front (11-20 rp)
    rack chins to back of head (11-20 rp)
    reverse grip rack chins (close grip) (11-20 rp)
    assisted pullups (11-15 rp)
    hammer strength "pulldown" machines (11-15 rp)
    other good "pulldown" machines
    pull downs to front (11-15 rp)
    pull downs to back of head (11-15 rp)

    BACK THICKNESS
    deadlift (9-12 straight + 6-9 straight)
    rack deadlift (9-12 straight + 6-9 straight)
    T-bar rows (10-12 straight)
    smythe rows (9-12 straight + 6-9 straight)
    barbell rows (9-12 straight + 6-9 straight)

    BICEPS
    barbell curls (11-20 rp)
    alternate dumbbell curls (11-20 rp)
    barbell preacher curls (11-20 rp)
    hammer strength machine curls (11-20 rp)
    other good machine curls
    cable curls (11-20 rp)
    incline db curls (11-20 rp)
    close grip ez-bar preacher curls (11-20 rp)
    standing medium grip ez-bar curls (11-20 rp)

    FOREARMS
    hammer curls (alternated) (10-20 straight)
    pinwheel curls (alternated) (10-20 straight)
    reverse grip one arm cable curls (10-20 straight)

    CALVES (Enhanced negative, up on big toe, 5s neg, 10-15s full stretch at bottom)
    calves on a leg press (10-12 straight)
    standing calf raises (10-12 straight)
    calves in hack squat (10-12 straight)
    seating calf raises (10-12 straight)
    any calf machine with a good range of motion

    HAMSTRINGS
    seating leg curls (15-30 rp)
    standing leg curls (15-30 rp)
    lying leg curls (15-30 rp)
    stiff leg deadlift (15-30 rp)
    sumo presses (pressing w/heels only) (15-25 rp)

    QUADS
    squats (6-10 straight, 3-5m rest, 20 straight)
    smythe squats (6-10 straight, 3-5m rest, 20 straight)
    hack squat (6-10 straight, 3-5m rest, 20 straight)
    leg press (6-10 straight, 3-5m rest, 20 straight)
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  5. Quote Originally Posted by t-bone2 View Post
    Here's a list of DC exercises I've accumulated. Seems to match what I've read over the months ("rp" = Rest, Pause):

    CHEST
    incline smythe (11-15 rp)
    decline smythe (11-15 rp)
    hammer strength press (incline and decline) (11-15 rp)
    other good machine press
    incline barbell (11-15 rp)
    decline barbell (11-15 rp)
    incline dumbbell press (15-20 rp)
    flat dumbbell press (15-20 rp)
    decline dumbbell press (15-20 rp)
    Only thing I'd add to chest is Chest Dips, I like them better than decline barbell. But as compilations go, its a good one.

    thanks.

  6. warm up sets question...

    if you log your warmups, i do... show me an example layout w/ weights including working set, on any given exercise. am i going too heavy on my warmups? im going enough to get the blood flowing, but im not repping to the point of fatigue, just stopping right before fatigue sets in... am i warming up properly or should my warmup sets have higher reps than this with lighter weight?

    example: Pull Down Rear
    WU 100x10 140x10 160x8
    Working 180x 12rp(6-4-2)

  7. Quote Originally Posted by BeastMode View Post
    warm up sets question...

    if you log your warmups, i do... show me an example layout w/ weights including working set, on any given exercise. am i going too heavy on my warmups? im going enough to get the blood flowing, but im not repping to the point of fatigue, just stopping right before fatigue sets in... am i warming up properly or should my warmup sets have higher reps than this with lighter weight?

    example: Pull Down Rear
    WU 100x10 140x10 160x8
    Working 180x 12rp(6-4-2)
    warmup is implied lol i wouldnt write WU

    160x8 is a stupiid warmup. zapps to much out of you if your working set is 180 ya dig?

    i am no pro but if this was me doing same weights i would do

    50xbunch get warm, 100x10, 140x3, 160x2, 180 or higher x Max

  8. Quote Originally Posted by BeastMode View Post
    warm up sets question...

    if you log your warmups, i do... show me an example layout w/ weights including working set, on any given exercise. am i going too heavy on my warmups? im going enough to get the blood flowing, but im not repping to the point of fatigue, just stopping right before fatigue sets in... am i warming up properly or should my warmup sets have higher reps than this with lighter weight?

    example: Pull Down Rear
    WU 100x10 140x10 160x8
    Working 180x 12rp(6-4-2)
    dont know if there is a right or wrong answer here; if i remember correctly DC is pretty vague on how to warm up, leaving it up to you to determine what you think is good for you.

    for example, for my first exercise (one of the chest movements) I always do 4 warmups, then three for everything else. I tend to do a rep range of 10/8-10/6-10, but for straight sets I use the rep range for the SS, either 4/6/8/12.

    My suggestion is to play with it, the one rule I keep is that it should not be a struggle to warmup. If you still want some examples i can certainly post some of what i do.

  9. Quote Originally Posted by rxp1997 View Post
    dont know if there is a right or wrong answer here; if i remember correctly DC is pretty vague on how to warm up, leaving it up to you to determine what you think is good for you.
    for sure, thats why i was a little confused on how to ramp up to the working set along with reps, i guess ill back down on the reps as nyc said

  10. i tried decresing the reps on warm-ups today... huge difference in working set... thanks guys... PR's all over the board

  11. Quote Originally Posted by BeastMode View Post
    i tried decresing the reps on warm-ups today... huge difference in working set... thanks guys... PR's all over the board
    NEWB... :P

  12. awesome ! Ill implement this
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  13. Simply put the best way to add mass, since I do not have a spotter, the only thing I had to get used to was more of a reliance on machines for rest pausing.

  14. Quote Originally Posted by SureShot View Post
    Simply put the best way to add mass, since I do not have a spotter, the only thing I had to get used to was more of a reliance on machines for rest pausing.
    why, why not use free weights? same thing imo...maybe a little bit more variations in excersises with machines but i dont see why it would be easier.

    for the record my arms never grew as good as they did on DC.

  15. because if your doing DC properly you should be hitting complete failure on the negative portion of your rep...that can be dangerous on a 225lb incline bb press with no spotter lol
    db's suck too bc its so hard to get them back into place on the 3rd rest-pause set

    DC was great to boost my strength back up, but I'm back to training high volume with 8-12 reps and growing much better than DC. I personally feel after the first RP set, your not really achieving hypertrophy, mainly strength.

    also Piston i do have to agree, my biceps (which are a big weakness for me) really strarted to grow w/ DC

  16. Quote Originally Posted by mfbb View Post
    because if your doing DC properly you should be hitting complete failure on the negative portion of your rep...that can be dangerous on a 225lb incline bb press with no spotter lol
    db's suck too bc its so hard to get them back into place on the 3rd rest-pause set

    DC was great to boost my strength back up, but I'm back to training high volume with 8-12 reps and growing much better than DC. I personally feel after the first RP set, your not really achieving hypertrophy, mainly strength.

    also Piston i do have to agree, my biceps (which are a big weakness for me) really strarted to grow w/ DC
    okay i see what you mean...makes sense. I must agree with you, it only makes sense that you would be building strength with the RP sets...I also must specify when i said my arms grew really well i was meaning biceps too....ive stepped away from DC too but i still do some RP sets in my workouts. I should probably stick with DC style for biceps tho, it really worked well.

  17. rest pause meaning 15breaths or something else can you explain

    also some DC movements of mine are skyrocketing and some arent moving at all

    bench keeps going up and down or staying same, so ive dropped weight and increased reps

    for ex the worst is lat pulldowns never seem to improve soo not sure if im doing something wrong, going too slow on negatives or what or should i change them out etc...

    checkout my log if you want guys and let me know. ive changed afew exercises in and out once or twice and will continue to do so till i make progress or dont

  18. You get in what you put into it.
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  19. Quote Originally Posted by BeastMode View Post
    warm up sets question...

    if you log your warmups, i do... show me an example layout w/ weights including working set, on any given exercise. am i going too heavy on my warmups? im going enough to get the blood flowing, but im not repping to the point of fatigue, just stopping right before fatigue sets in... am i warming up properly or should my warmup sets have higher reps than this with lighter weight?

    example: Pull Down Rear
    WU 100x10 140x10 160x8
    Working 180x 12rp(6-4-2)
    As it has been mentioned Dante is pretty vague on the warm up issue. While I am not advocating that one is better than the other I am currently using the Max-OT program and it goes over the warm up issue a little more in depth.
    This is a direct quote from their program:
    Here we are going to take the Bench Press and show you a proper warm-up technique that will allow you to lift more weight on your heavy sets. Remember, more weight - more overload - more muscle.

    Again well use 275 as your heavy weight. If you typically warm-up and train like I pointed out earlier the 275 will feel a lot lighter this time.
    •First Set:
    135 x 12 reps (warm-up)
    These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set you should rest about 2 minutes.
    •Second Set:
    135 x 10 reps (warm-up)
    Same weight as before. Rhythm should be a little faster this time. Not much faster. Rest about 2 minutes.
    •Third Set:
    185 x 6 reps (warm-up)
    This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest about 2 to 3 minutes before the next set.
    •Fourth Set:
    225 x 3 reps (weight acclimation)
    You should follow the same rhythm as in the last set. 3 strong reps. Rest 2 minutes before next set.
    •Fifth Set:
    255 x 1 rep (weight acclimation)
    That's right, just 1 rep. The purpose here is weight acclimation. This should be a strong, powerful and deliberate rep.
    •Sixth, Seventh, and Eighth Sets:
    285 x 4 to 6 reps (muscle-building)
    These are the muscle building sets. Very important. These are the only sets that produce muscle growth. All the sets leading up to these heavy sets are merely warm-up sets and are treated as just that and nothing more.
    Notice we went to 285 instead of 275. Warming up the Max-OT allows you to use heavier weight during the most important muscle building sets.

    I use this to warm up on the first exercise for each muscle group and it works as described. I would think because both programs share the fundemental key of intensity that it would also work for DC Training. If nothing else try it a couple of times, if it doesnt work for you no big loss...

  20. yessir... good post... i have since decreased my reps on my warm ups in a similar fashion, PRs like crazy lately

  21. Quote Originally Posted by dawaro View Post
    As it has been mentioned Dante is pretty vague on the warm up issue. While I am not advocating that one is better than the other I am currently using the Max-OT program and it goes over the warm up issue a little more in depth.
    This is a direct quote from their program:
    Here we are going to take the Bench Press and show you a proper warm-up technique that will allow you to lift more weight on your heavy sets. Remember, more weight - more overload - more muscle.

    Again well use 275 as your heavy weight. If you typically warm-up and train like I pointed out earlier the 275 will feel a lot lighter this time.
    •First Set:
    135 x 12 reps (warm-up)
    These should be good smooth reps. Not too slow and not to fast. Your main goal is to increase blood flow and get the feel of the movement and the weight. After this first set you should rest about 2 minutes.
    •Second Set:
    135 x 10 reps (warm-up)
    Same weight as before. Rhythm should be a little faster this time. Not much faster. Rest about 2 minutes.
    •Third Set:
    185 x 6 reps (warm-up)
    This should be a deliberate set done at a moderate pace. This is the next step in weight acclimation. It should feel light and 4 reps should be very easy. Rest about 2 to 3 minutes before the next set.
    •Fourth Set:
    225 x 3 reps (weight acclimation)
    You should follow the same rhythm as in the last set. 3 strong reps. Rest 2 minutes before next set.
    •Fifth Set:
    255 x 1 rep (weight acclimation)
    That's right, just 1 rep. The purpose here is weight acclimation. This should be a strong, powerful and deliberate rep.
    •Sixth, Seventh, and Eighth Sets:
    285 x 4 to 6 reps (muscle-building)
    These are the muscle building sets. Very important. These are the only sets that produce muscle growth. All the sets leading up to these heavy sets are merely warm-up sets and are treated as just that and nothing more.
    Notice we went to 285 instead of 275. Warming up the Max-OT allows you to use heavier weight during the most important muscle building sets.

    I use this to warm up on the first exercise for each muscle group and it works as described. I would think because both programs share the fundemental key of intensity that it would also work for DC Training. If nothing else try it a couple of times, if it doesnt work for you no big loss...
    is Max-OT an DC variation or their own program? I was doing something similar, where my last warmup is a heavy set so that the sudden weight of the workout set wouldn't be a surprise, but go higher on the reps, maybe i'll drop the reps on that last warmup and see if it makes a difference. to use the incline bench as an example i do

    135x12
    165x10
    195x8
    225x6-8
    265x8/3/1 (the latest)

    (i do 4 warmpus on purpose as the chest exercise is the first one and I have just walked into the gym, the rest of the movements get 3 warmups doing a similar weight spread and reps) today is flat bench, I will see if dropping to 2/3 reps on the last warmup make a difference... thanks for sharing

  22. Max-OT and DC share similar principles but aren't the same...
    max-ot is all straight sets of 4-6 reps for the most part.
    very low volume and all training is done to failure.
    decent program for strength i suppose but i believe the muscle grows with 8-12 reps
  23. Arrow


    Here is the original "Cycle for Pennies" thread where DC first appeared and introduced his ideas...on steroid usage as well as training...it ran from 2002 to 2005. It is almost 700 pages in length. Needless to say there is a huge amount of info. in this thread.

    Of course it has since been erased...

    Here it is in rich text format in the following zip file:

    Cycles_for_Pennies.zip

    DC quote from page 85:

    No kidding. If I had only had this info when I was 21-24 years old (1992-1995).

    There was practically NOBODY who could bang harder than me in my gym (intensity wise) but I was held back by lack of finances to afford even modest amounts of anabolics.There were plenty of BB's who were built better and powerlifters that were insanely strong but I just loved it like some kind of mental illness-lol.

    I was able to reverse grip 315x6 on the smith machine (for 9 reps rest pause) with a six-seven second negative, squat 405x15, sumbell shoulder press 105x6-8 (sets), and did 620 on the deadlift for a single and could do 500x10. All with NO ****ING DRUGS.

    I trained every other day and took two days off before starting the split again. This was at 6'2 245lbs or so. At the same time I could (and still can only) curl 60-65 dumbells for bicep curls. All I could do was eat,train like I wanted to die on the gym floor,eat some more, and rest/study.

    All of the exotic things like Primo,Masteron, Oral Turinabol, winstrol, and anavar aren't building monsters. If test/tren/dbol/eq wont do it then nothing will. I would like to add that anavar is an exception to the list b/c it does have amazing effects on the body but you need to get over the 50mg/day doseage range for men to do this and thats ALOT of money that isn't worth it.

    My point is that kids now have it too easy. They think since they go to the gym that muscle is OWED to them b/c they sweat or worked out "reasonably hard" and the drugs are supposed to do the work for you.

    Sorry but its not like that. For me, the way I have always seen it (especially when I was younger and didnt have the injuries) drugs were going to be boost to get me over the top. They were going to be thing that would let me go into the gym and almost wage war, to be able to do those forced reps/rest pause/strip sets,ect. and not have it be catabolic. It was going to make all of my hard work stick.

    For the record I never wanted to be one of those people talking about the younger guys not having the respect but alot of times they don't. They want to look good to go to some nightclub like SoundFactory in NewYorkCity or somewhere like that. Sure thats a bonus but they dont truly enjoy the journey.

  24. While DC training and Max-OT both share the same intensity/over load principal they are very different in their approaches. Max-OT is a program developed by by AST supplements. It revolves around the idea of doing weight that you can lift at least 4 reps but no more than 6 reps, (except calves, abs, forearms). 6-9 sets per muscle group.
    Like all programs people will respond differently to it but I have had very nice gains in both size & strength. After I run this for a while, probably 6 months, I plan on giving the DC Training a run to compare the two.
    The program is available on their website but the navigation on it sucks. I have it in a .pdf format if you would like to look at it send me a pm with your e-mail and I will shoot it over to you.

  25. dawaro, mfbb, thanks for the info on max-ot. I have been doing DC for almost 8months and still keep making gains, so I am going to stick with it for a while; if strength keeps being my focus I might try westside for while, the wife has pretty much layed down the law of getting bigger, at 5'7 120lbs she looks very petite next to my 5'8 238lbs...

    on the warmups side of the equation, i dropped 2-3 reps from my last warmup and was able to crank 2 extra reps beyond what I expected on all my movements yesterday; always something to learn, thanks for pointing me in a better direction.

  26. Quote Originally Posted by rxp1997 View Post
    dawaro, mfbb, thanks for the info on max-ot. I have been doing DC for almost 8months and still keep making gains,
    Can you share you work out schedule? As I mentioned before I am very curious about DC. I would like to see what others have laid out for their sets.
    Quote Originally Posted by rxp1997 View Post
    on the warmups side of the equation, i dropped 2-3 reps from my last warmup and was able to crank 2 extra reps beyond what I expected on all my movements yesterday; always something to learn, thanks for pointing me in a better direction.
    Glad to hear it worked for you.

  27. [QUOTE=dawaro;1088199]Can you share you work out schedule? As I mentioned before I am very curious about DC. I would like to see what others have laid out for their sets.
    QUOTE]

    this is my current workout, 3 times a week. personally i move up in weights when my three worksets amount to mid to high in the rep range.

    1a:
    incline BB 11-15RP
    Hammer press 11-15 RP
    skull crushers 15-30 RP
    pull downs to front 11-20 RP
    rack deadlift 10-12 SS, 6-8 SS

    1b:
    BB curls 15-20 RP
    hammer curls 12-20 SS
    calves on a leg press 12 SS
    lying leg curl 20-30 RP
    squats 4-8 SS, 20 SS

    2a:
    flat DB press 11-15RP
    Smith presses, back of head 11-15 RP
    dips 15-20 RP
    assisted pullups 15-20 RP
    CableRows 12SS

    2b:
    alternate DB curls 15-20 RP
    pinwheel curls 10-12 SS
    seating calf raises 12SS
    Romanian deadlift 6SS
    leg press 4-8 SS, 20 SS

    3a:
    chest dips 11-15RP
    Smith presses to front 11-15 RP
    Smith reverse grip bench 11-15RP
    pull downs, back of head 11-20 RP
    BentOver Rows 12SS

    3b:
    BB preacher curls 11-15 RP
    reverse grip 1-arm cable curls 12-20 SS
    standing calf raises 12 SS
    sumo presses 12-20 SS
    hack squat 4-8 SS, 20 SS

    I have attached an excel sheet I created when i first started DC, hopefully it helps with exercise selection.
    Attached Files Attached Files

  28. Thanks for the info rxp. I do have a question though. Are the "SS" sets supersets or single sets? If the are supersets are they stacked with the previous exercise?
    On another note I am compiling a good list of articles that I am finding here and there on the net on DC Training. If anyone is interested in them send me a PM and I will pass them along. Some of it is redundant but it but hey it's free.

  29. Quote Originally Posted by dawaro View Post
    Thanks for the info rxp. I do have a question though. Are the "SS" sets supersets or single sets? If the are supersets are they stacked with the previous exercise?
    On another note I am compiling a good list of articles that I am finding here and there on the net on DC Training. If anyone is interested in them send me a PM and I will pass them along. Some of it is redundant but it but hey it's free.
    straight set or single set
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