yessir... good post... i have since decreased my reps on my warm ups in a similar fashion, PRs like crazy lately
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
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
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:
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.
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.
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.
[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.
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.
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
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
flat DB press 11-15RP
Smith presses, back of head 11-15 RP
dips 15-20 RP
assisted pullups 15-20 RP
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
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
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.
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.
I may be able to give a very accurate opinion on DC Training come March as I am currently in discussions with Dante & Doug about doing 2 months of training with their "online" supervision. We are still discussing details but at this time it look very possible. I will keep you posted...
that would be so awesome.... would love to hear what that's like, thanks
I will keep the thread posted...
Bump for DC'erzzzz
I had no idea this damn thread was here!I've been "living"off subscribed threads for a while now.I have been dc'ing for almost two weeks now.WO's will repeat themselves next Mon.I absolutely love it!!!I started it with havoc,I have a log in the cycle info section"Pantera's vulgar display of power!!!"I will start posting weights and reps on MON to show increases from the havoc(hopefully)
I also wanted to say thanks for posting this PP!I don't know why I didn't think about it!Intense muscle.com is the best site to learn DC.Only thing is it's about dead over there!
I don't have anything to add but I will be doing DC sometime in early august. And plan on using it thru my bulk. Should be extremely interesting. I dont know if i'll log it but I'll be sure to post before and after EVERYTHING for you guys. Thanks again Piston!
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