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    I do 4 week blasts then 10 day cruises when I don't do anything except stretches and cardio.


    If I go longer than 4 weeks, I fall into overtraining.

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    Quote Originally Posted by ReaperX View Post
    The biggest thing for me doing DC is recovery. Since I've been in grad school going only 3x a week is ok for me. However, my recovery time is very long. After doing chest, I just want to lie on the floor of the gym and not move.


    When you start getting really high in weight is when your CNS gets to the point of nearly being trashed.


    DC training benefits more natural bodybuilders, IMO since forces muscle growth.

    The whole high volume thing is really stale esp as a natural.


    When you are on steroids, any training program works.
    Very true.I wonder sometimes if some who juice then go crazy with volume would do better with normal training and faster recovery.I have read the faster you recover the better.With DC you will hit every muscle twice from different angles in eight days.Eat like crazy always,especially on off days,while juiced.....
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    Quote Originally Posted by pantera101 View Post
    Very true.I wonder sometimes if some who juice then go crazy with volume would do better with normal training and faster recovery.I have read the faster you recover the better.With DC you will hit every muscle twice from different angles in eight days.Eat like crazy always,especially on off days,while juiced.....
    stay tuned...
    •   
       

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    In the cycles for pennies doc it almost seems as if DC was created for assisted individuals (super supplements as DC calls them). In fact the entire discussion begins regarding his cycling protocol...(never coming off basically with 4 week test/tren blasts followed by 2 week low dose test/clomid, repeat).

    Regardless seems as though it is a very effective program for assisted or non-assisted "powerbuilders".
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    Quote Originally Posted by Royd The Noyd View Post
    In the cycles for pennies doc it almost seems as if DC was created for assisted individuals (super supplements as DC calls them). In fact the entire discussion begins regarding his cycling protocol...(never coming off basically with 4 week test/tren blasts followed by 2 week low dose test/clomid, repeat).

    Regardless seems as though it is a very effective program for assisted or non-assisted "powerbuilders".
    Thats not DC's cycle protocol though.He was just suggesting that to guys who don't come off.basically finding a happy medium.He explains it as if someone eats junk 6 times a day,it would be better if they only ate it once or twice.This is actually on this site where he discuss's this.It was taken out of context basically.
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    Quote Originally Posted by bassgod272 View Post
    stay tuned...
    Maybe you can do a documentary like that one guy with Mcadee's.Except you'll have Mcadee's and test.......Lets see what that can do!!!
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    Quote Originally Posted by pantera101 View Post
    Thats not DC's cycle protocol though.He was just suggesting that to guys who don't come off.basically finding a happy medium.He explains it as if someone eats junk 6 times a day,it would be better if they only ate it once or twice.This is actually on this site where he discuss's this.It was taken out of context basically.
    Yes I see later now in that doc that he states he personally is only on about 4 months total out of the year....and that discussion was 6+ years ago.
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    Quote Originally Posted by pantera101 View Post
    Maybe you can do a documentary like that one guy with Mcadee's.Except you'll have Mcadee's and test.......Lets see what that can do!!!
    nah, i like being alive. i'd NEVER eat mcdonald's everyday, i couldn't.
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    Does DC still juice ?
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    Quote Originally Posted by ReaperX View Post
    Does DC still juice ?
    Probably,but I have no clue.I would just assume so.
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    Here's my idea for my DC traning. I'll be doing the exact split DC calls for these are just the exercises and rotation. All 1st exercises will be done together on their day, get it?


    WORKOUT A
    Chest
    1: Incline Smith
    2: Flat DB Bench
    3: Decline BB Bench (maybe weighted Dips?)

    Shoulders
    1: Seated Smith Press to the front
    2: Seated DB Over head press
    3: Standing Behind the head BB press

    Tripces
    1: Reverse Grip Smith Bench (stil isn't feeling right)
    2: Skull Crushers (straight 12-20)
    3: CB Smith Bench

    Back Width
    1: Rack Pull Ups to the front
    2: Lat Pull Down to the back
    3: Pull Ups

    Back Thickness
    1: Rack Deads
    2: T-Bar Row
    3: Full Deads (straight set 8-12)

    WORKOUT B
    Bicep
    1: Alternateing DB curls
    2: Standing BB curl
    3: Seated DB curls

    Forearm
    1: Hammer curls
    2: Reverse Grip BB Curls
    3: Rev Grip DB Preacher curls

    Hammy's
    1: Seated Leg Curl
    2: Lying Leg Curl
    3: Leg Press (on heels)

    Quads (6-8 heavy 3min rest 20rep set)
    1: BB Squat
    2: Smith squat
    3: Hack Squat

    Calve's
    whatever calves suck
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    Quote Originally Posted by Distilled Water View Post
    Here's my idea for my DC traning. I'll be doing the exact split DC calls for these are just the exercises and rotation. All 1st exercises will be done together on their day, get it?


    WORKOUT A
    Chest
    1: Incline Smith
    2: Flat DB Bench
    3: Decline BB Bench (maybe weighted Dips?)

    Shoulders
    1: Seated Smith Press to the front
    2: Seated DB Over head press
    3: Standing Behind the head BB press

    Tripces
    1: Reverse Grip Smith Bench (stil isn't feeling right)
    2: Skull Crushers (straight 12-20)
    3: CB Smith Bench

    Back Width
    1: Rack Pull Ups to the front
    2: Lat Pull Down to the back
    3: Pull Ups

    Back Thickness
    1: Rack Deads
    2: T-Bar Row
    3: Full Deads (straight set 8-12)

    WORKOUT B
    Bicep
    1: Alternateing DB curls
    2: Standing BB curl
    3: Seated DB curls

    Forearm
    1: Hammer curls
    2: Reverse Grip BB Curls
    3: Rev Grip DB Preacher curls

    Hammy's
    1: Seated Leg Curl
    2: Lying Leg Curl
    3: Leg Press (on heels)

    Quads (6-8 heavy 3min rest 20rep set)
    1: BB Squat
    2: Smith squat
    3: Hack Squat

    Calve's
    whatever calves suck
    Do your calves bro. Unless your a genetic freak , like Dorian Yates, and still do calves. Treat every body part with proper respect. If you respect them, they'll respect you back.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by smeton_yea View Post
    Do your calves bro. Unless your a genetic freak , like Dorian Yates, and still do calves. Treat every body part with proper respect. If you respect them, they'll respect you back.
    OH Im going to do them! I just mean they suck because they're soo hard to get to grow. I'm not going to be doing a specific calf machine/exercise just make sure I get one in.
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    for Dc you pick 3 calve exercises and do a 15 seconds stretch at the bottom explode up on your big toe for a second, lower for five seconds and hold for 15 again. Beginners do 10-12 . if you've been doing this a year or more you can move down to 8

    example leg press raises
    Hack squat raises
    Donkey Calve raises
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    I'd sub out one of ur rev curls on forearms for pinwheel curls.

    Looks good though man.. Just get some GOOD calf exercises. I find it hard to do standing machine calf raises with his method as my feet slip off.

    Currently i do:
    45 deg leg press calf raises
    donkey calf raises
    Hack Squat machine calf raises

    Do the program how it is laid out for a while, till you get the feel for it, before making any changes.. Ask questions, and make sure you completely understand it.
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    I do wrist curls for one of my forearm exercises.Then hammer curls and reverse curls.
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    DW your split looks good. This is something I threw together quickly on the basis that I have no spotter or Smith machine available (i need to vary the calf exercises yet but I have ideas). I'll be getting a new gym soon so both will change. Just moved into a new crib and the gym is nice and feasible but lacking somethings for the purpose of DC. Then again my current gym is free :

    monday=chest, shoulders, triceps, back width, back thickness
    wednesday=biceps, forearms, calves, hamstrings, quads
    friday-repeat of mondays bodyparts
    monday-repeat of wenesdays bodyparts

    A. Monday

    Slight Incline DB Press (Chest): 11-15rp
    CG Pulldowns (back width): 11-15rp
    Deads (back thick): 6-9 reps + 9-12 reps
    Mil Press DB (shoulder): 11-20rp
    CGBP Pin Press (tri's): 11-20rp

    A. Wednesday

    Squats (quads): 6-10 rep straight set, 3-5 minute rest 20 rep widowmaker
    DB Ham Curl (hamstrings): 15-25 straight reps
    DB Curls (bi's): 11-20rp
    Hammer Curls (forearms): 10-20 straight reps
    Leg Press Calf Raise (calves): 10-12 reps straight, UP, then 5 seconds down, 10-15 seconds holding in stretched position

    B. Friday

    Flat DB Press (Chest): 11-15rp
    Lat Pulldown wide grip (back width): 11-15rp
    BB Bent over Row (back thick): 6-9 reps + 9-12 reps
    Mil Press BB (shoulder): 11-20rp
    Reverse GBP DB's (tri's): 11-20rp

    B. Monday

    Leg Press (quads): 6-10 rep straight set, 3-5 minute rest 20 rep widowmaker
    Sumo Leg Press Heels only (hamstrings): 15-25 straight reps
    Preacher Curls (bi's): 11-20rp
    PinWheel Curls (forearms): 10-20 straight reps
    Leg Press Calf Raise (calves): 10-12 reps straight, UP, then 5 seconds down, 10-15 seconds holding in stretched position

    C. Wednesday

    Decline DB Press (Chest): 11-15rp
    Rack Chins (back width): 11-15rp
    Deads (back thick): 6-9 reps + 9-12 reps
    DB Hammer Grip Mil Press (shoulder): 11-20rp
    Decline Reverse GBP (tri's): 11-20rp

    C. Friday

    Leg Press (quads): 50 rep widowmaker
    Sumo Leg Press Heels only (hamstrings): 15-25 straight reps
    BB Drag Curls (bi's): 11-20rp
    Rev BB Curls (forearms): 10-20 straight reps
    Leg Press Calf Raise (calves): 10-12 reps straight, UP, then 5 seconds down, 10-15 seconds holding in stretched position
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    Quote Originally Posted by imprezivr6 View Post
    I'd sub out one of ur rev curls on forearms for pinwheel curls.

    Looks good though man.. Just get some GOOD calf exercises. I find it hard to do standing machine calf raises with his method as my feet slip off.

    Currently i do:
    45 deg leg press calf raises
    donkey calf raises
    Hack Squat machine calf raises

    Do the program how it is laid out for a while, till you get the feel for it, before making any changes.. Ask questions, and make sure you completely understand it.
    What are pinwheel curls? I guess I could google it and see. Thanks for the input guys. I'll probably split machine/leg press/seated calf raises. Those seem to do the most for me. I also can't do the standing ones because my feet feel like thier slipping off.

    I plan on giving it a soild 8 week go before I even look at changeing anything. I am also really excited to start. Aug 4th seems so far away
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    Friggin DB seated mil press is a biiiiaatch to get the weight up on the 2nd and 3rd portion of the Rest Pause set. Got a hellashish workout just gettin those DB's into place.

    Got a question on the below bold portion. Should the weight remain the same on the 9-12 rep portion of the deads as it did in the first portion of 6-9 reps? Or does it decrease? Assuming warmups are completed obviously:

    A. Monday

    Slight Incline DB Press (Chest): 11-15rp
    CG Pulldowns (back width): 11-15rp
    Deads (back thick): 6-9 reps + 9-12 reps
    Mil Press DB (shoulder): 11-20rp
    CGBP Pin Press (tri's): 11-20rp
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    Pinwheel curls for reference:

    YouTube - DC Training/Pinwheel Curls
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    Quote Originally Posted by Royd The Noyd View Post
    Friggin DB seated mil press is a biiiiaatch to get the weight up on the 2nd and 3rd portion of the Rest Pause set. Got a hellashish workout just gettin those DB's into place.

    Got a question on the below bold portion. Should the weight remain the same on the 9-12 rep portion of the deads as it did in the first portion of 6-9 reps? Or does it decrease? Assuming warmups are completed obviously:
    I guess you do the heavy ones first.I thought it was the other way around,but sq's are heavy first.IDK why I thought that.Just seem to remeber reading it that way.....I went to IM and seen one do heavy sets first......Is that you in the vid,Royd?
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    Quote Originally Posted by pantera101 View Post
    I guess you do the heavy ones first.I thought it was the other way around,but sq's are heavy first.IDK why I thought that.Just seem to remeber reading it that way.....I went to IM and seen one do heavy sets first......Is that you in the vid,Royd?
    No thats just some kat thats has some DC vids on youtube.

    I think your right about the heavies first. Thats how I set my split up (the plan anyways).
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    Royd- Do you do your movements in that order? Or is that just an example of exercises?

    As for DB presses, that is one of the reason why he says to use higher rep ranges for DB's..
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    Quote Originally Posted by imprezivr6 View Post
    Royd- Do you do your movements in that order? Or is that just an example of exercises?

    As for DB presses, that is one of the reason why he says to use higher rep ranges for DB's..
    Basically undecided at this point. Any recommendations?

    I was thinking there are a few good ways to alternate push/pull type items in there. Finishing one lift before starting another (not supersetting) but there is still likely benefit in following a pull with a push. For example:

    A. Monday

    Slight Incline DB Press (Chest): 11-15rp PUSH
    CG Pulldowns (back width): 11-15rp PULL
    Mil Press DB (shoulder): 11-20rp PUSH
    Deads (back thick): 6-9 reps + 9-12 reps PULL
    CGBP Pin Press (tri's): 11-20rp PUSH
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    I have noticed DC does this,but I have read it way before on setting up a split where you'll be hitting mutiple muscles.Start in with the big muscles,then go out from there.Chest,back,shoulders,tri 's,bi's,(DC does back last)
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    Quote Originally Posted by Royd The Noyd View Post
    Basically undecided at this point. Any recommendations?

    I was thinking there are a few good ways to alternate push/pull type items in there. Finishing one lift before starting another (not supersetting) but there is still likely benefit in following a pull with a push. For example:

    A. Monday

    Slight Incline DB Press (Chest): 11-15rp PUSH
    CG Pulldowns (back width): 11-15rp PULL
    Mil Press DB (shoulder): 11-20rp PUSH
    Deads (back thick): 6-9 reps + 9-12 reps PULL
    CGBP Pin Press (tri's): 11-20rp PUSH
    I would stick to the way he has it laid out...

    Chest
    Delt
    tri
    back width
    back thickness

    Bi
    Forearms
    Calves
    Ham
    Quad
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    Gotcha, reposting edited based on that recommendation. Seems odd having the calves before quads/hams.:

    monday=chest, shoulders, triceps, back width, back thickness
    wednesday=biceps, forearms, calves, hamstrings, quads
    friday-repeat of mondays bodyparts
    monday-repeat of wenesdays bodyparts

    A. Monday

    Slight Incline DB Press (Chest): 20-30rp
    Mil Press DB (shoulder): 20-30rp
    CGBP Pin Press (tri's): 11-20rp
    CG Pulldowns (back width): 11-15rp
    Deads (back thick): 6-9 reps + 9-12 reps

    A. Wednesday

    DB Curls (bi's): 11-20rp
    Hammer Curls (forearms): 10-20 straight reps
    Leg Press Calf Raise (calves): 10-12 reps straight, UP, then 5 seconds down, 10-15 seconds holding in stretched position
    DB Ham Curl (hamstrings): 15-25 straight reps
    Squats (quads): 6-10 rep straight set, 3-5 minute rest 20 rep widowmaker

    B. Friday

    Flat DB Press (Chest): 20-30rp
    Mil Press BB (shoulder): 11-20rp
    Reverse GBP DB's (tri's): 11-20rp
    Lat Pulldown wide grip (back width): 11-15rp
    BB Bent over Row (back thick): 6-9 reps + 9-12 reps

    B. Monday

    Preacher Curls (bi's): 11-20rp
    PinWheel Curls (forearms): 10-20 straight reps
    Leg Press Calf Raise (calves): 10-12 reps straight, UP, then 5 seconds down, 10-15 seconds holding in stretched position
    Sumo Leg Press Heels only (hamstrings): 15-25 straight reps
    Leg Press (quads): 6-10 rep straight set, 3-5 minute rest 20 rep widowmaker

    C. Wednesday

    Decline DB Press (Chest): 20-30rp
    DB Hammer Grip Mil Press, standing in more of a push press type motion (shoulder): 11-20rp
    Decline Reverse GBP (tri's): 11-20rp
    Rack Chins (back width): 11-15rp
    Rack Pulls (back thick): 6-9 reps + 9-12 reps

    C. Friday

    BB Drag Curls (bi's): 11-20rp
    Rev BB Curls (forearms): 10-20 straight reps
    Leg Press Calf Raise (calves): 10-12 reps straight, UP, then 5 seconds down, 10-15 seconds holding in stretched position
    Sumo Leg Press Heels only (hamstrings): 15-25 straight reps
    Leg Press (quads): 50 rep widowmaker
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    Quote Originally Posted by Royd The Noyd View Post
    Gotcha, reposting edited based on that recommendation. Seems odd having the calves before quads/hams.:
    Have you started yet? After your quad widomaker, you should want to crawl your ass into a corner and go to sleep..lol

    I see you have deads in there twice.. Is one gunna be rack deads?

    Only other suggestion i would have, especially to start, is to take out one of the 2 pulldown movements, and replace it with some pull ups..

    Looks good though man!
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    Quote Originally Posted by Royd The Noyd View Post
    Gotcha, reposting edited based on that recommendation. Seems odd having the calves before quads/hams.:
    I always do that casue I can give my calves my all and not get that wore out feeling.So now I'm warmed up for quads and hams.On the other hand,even half @$$ed sq's and stiffleg deads can get you wore out and now your calves suffer when they need the most intensity even for the hope to grow.Atleast thats how it is for me anyways.
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    Quote Originally Posted by imprezivr6 View Post
    Have you started yet? After your quad widomaker, you should want to crawl your ass into a corner and go to sleep..lol

    I see you have deads in there twice.. Is one gunna be rack deads?

    Only other suggestion i would have, especially to start, is to take out one of the 2 pulldown movements, and replace it with some pull ups..

    Looks good though man!
    I just did the first day today. Went well and kicked my ars. Wednesday will be the first widowmaker day. Lookin forward to it...

    Edited in rack pulls btw.
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    Quote Originally Posted by pantera101 View Post
    I always do that casue I can give my calves my all and not get that wore out feeling.So now I'm warmed up for quads and hams.On the other hand,even half @$$ed sq's and stiffleg deads can get you wore out and now your calves suffer when they need the most intensity even for the hope to grow.Atleast thats how it is for me anyways.
    Nice. Calves have just always been one of those finishing lifts, so this should be interesting.
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    Quote Originally Posted by Royd The Noyd View Post
    Nice. Calves have just always been one of those finishing lifts, so this should be interesting.
    Thats how it is with most,if they do them at all.....and it shows!
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    the glory of the widowmaker....... a thing of beautiful agony.
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    Lots of good info in here. Has anyone every tried while in season of a sport, lets say college football for example, of course with volume modified and workout days around games.
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    Quote Originally Posted by HATEFULone View Post
    Lots of good info in here. Has anyone every tried while in season of a sport, lets say college football for example, of course with volume modified and workout days around games.
    Can you give some examples on how you would change volume, and rotate around game days?

    DC is a training program, and is laid out how it should be done. If that doesn't fit your lifestyle, then maybey it is not for you at this time.
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    I seen you over at IM imprezi.
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    Quote Originally Posted by HATEFULone View Post
    Lots of good info in here. Has anyone every tried while in season of a sport, lets say college football for example, of course with volume modified and workout days around games.
    have you done DC before? I would use the DC principles that are available and try to do a 2 day split during the season, like an upper/lower or push and quads/pull and hamstrings, something like that, to ensure plenty of recovery time
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    Thanks bros, I was thinking about doing what warnerve said, using the DC principles on 2 days, might try to get 3 days Thinking Quads/hams/calves, Chest/Back/Bi's, Shoulders/tris, and most likely swapping around the upper body combos every couple of weeks, I would most likely have Sunday through Thursday to lift, and no I have never done DC before, currently doing a modified westside routine.
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    You guys think if I eat the DC way. Just follow the general guidelines of the pro/fat and pro/carb splits and timeing, no carbs after 6pm, and def not eating that much food he lays out 10,000cal plans and do fasted cardio 3days a week. It would be legit as a recomp? Im trying to grasp this but im not sure.

    I guess I could always be the guinea pig. I wanted to try the DC as a recomp during august and take a week off of everything (diet/lifting/supps) and then hit it hard bulking DC style.
    Serious Nutrition Solutions Representative
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    How many cals do you usually use for those goals? I'd say stick around that range, but keep protein high.. With carb cut offs, and cardio, you should be good to go, as long as your calories are where they need to be.
  

  
 

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