cg123
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Can someone set me up with a DC training routine? I have been looking around and haven't found a good one. And no one in the training forum will help. Thanks
Bingo. The stickies at IM should answer all your questions.Check out intense muscle forums, if it still doesn't make sense...I'd recommend trying a different routine to be honest.
Ya I would like yours if it's been working for you. My three day split was working great for a while. Then I had an all around workout for basketball. Now I just want to get A new routine to build the most muscle mass possible.just google it man. I would give you my routine, but i dont do exactly what DC does. I do, but not 100% DC. if your interested ill give it to you. works for me. I also have a routine i created thats a blend of DC and 5x5
Do u change the weight and make it higher when you do less reps. Or keep it the same weight?this is basically it. i have been on this for about 8 weeks or so and loved it. now i am on a blended routine of DC and 5x5. this routine is kidna a blend of DC and a 3 day split. i dont do shoulders because i will do reverse flys on back day and i get front dealt work with chest and even when i do shoulders, i dont really notice anything different. I ALWAYS change up what exercise i do (BB vs DB vs Machine...etc) and reps vary anywhere from 3 - 15. this is basically what i do. i do a static hold or whatever its called at the last rep of the last set of each exercise as well. stretching throughout the entire workout as well as before and after training.
Monday - A day
Barbell Bench - first set - 15 reps, stretch second set - 12 reps , stretch third set 8 reps followed by 12 breaths, stretch then 4 reps, stretch
Reverse Grip Bench (triceps) - same routine as above ^^^^
DB incline flys - 1st set - 15 reps 2nd set - 10 reps 3rd set - 8 reps followed by a "drop set", lower the weight without pausing and do 8 reps
Skull Crushers - 1 set - 12 reps 2nd set - 8 reps 3rd set - 5 reps followed by a "drop set" of tricep rope extension 12 reps very slow negatives
Cardio sprinting intervals for around 15 min
Wednesday - B Day
Back and Biceps
Same protocol as A day as far as reps sets. i mix up the exercises i do. have a compound lift, accessory lift for Back and Biceps
Thursday - Squats, deadlifts and Abs
I do about 5 sets of squats. 3 sets light and 2 sets heavy
Friday - A day but different exercises
my chest exercises consist of BB flat, BB incline, DB flat, DB incline, Machine press, machine fly, DB flys
Back - deadlifts, T bar Row, Lat pull down, pull ups, v bar row, v bar pulldown, DB row, reverse flys, machine variations of all of these as well
triceps - reverse grip bench, close grip bench, weighted dips (usually on machine), push downs, extensions, skull crushers (EZ bar on bench)
Biceps - i do every kind of bicep movement u can think of
Legs - squats, deads, leg press, lunges, box jumps (for cardio)
These are the different exercises i do each week. i will throw in a different one each time i hit that muscle group
So wait what is this supposed to be? Your blended DC program?this is basically it. i have been on this for about 8 weeks or so and loved it. now i am on a blended routine of DC and 5x5. this routine is kidna a blend of DC and a 3 day split. i dont do shoulders because i will do reverse flys on back day and i get front dealt work with chest and even when i do shoulders, i dont really notice anything different. I ALWAYS change up what exercise i do (BB vs DB vs Machine...etc) and reps vary anywhere from 3 - 15. this is basically what i do. i do a static hold or whatever its called at the last rep of the last set of each exercise as well. stretching throughout the entire workout as well as before and after training.
Monday - A day
Barbell Bench - first set - 15 reps, stretch second set - 12 reps , stretch third set 8 reps followed by 12 breaths, stretch then 4 reps, stretch
Reverse Grip Bench (triceps) - same routine as above ^^^^
DB incline flys - 1st set - 15 reps 2nd set - 10 reps 3rd set - 8 reps followed by a "drop set", lower the weight without pausing and do 8 reps
Skull Crushers - 1 set - 12 reps 2nd set - 8 reps 3rd set - 5 reps followed by a "drop set" of tricep rope extension 12 reps very slow negatives
Cardio sprinting intervals for around 15 min
Wednesday - B Day
Back and Biceps
Same protocol as A day as far as reps sets. i mix up the exercises i do. have a compound lift, accessory lift for Back and Biceps
Thursday - Squats, deadlifts and Abs
I do about 5 sets of squats. 3 sets light and 2 sets heavy
Friday - A day but different exercises
my chest exercises consist of BB flat, BB incline, DB flat, DB incline, Machine press, machine fly, DB flys
Back - deadlifts, T bar Row, Lat pull down, pull ups, v bar row, v bar pulldown, DB row, reverse flys, machine variations of all of these as well
triceps - reverse grip bench, close grip bench, weighted dips (usually on machine), push downs, extensions, skull crushers (EZ bar on bench)
Biceps - i do every kind of bicep movement u can think of
Legs - squats, deads, leg press, lunges, box jumps (for cardio)
These are the different exercises i do each week. i will throw in a different one each time i hit that muscle group
You have pre-set reps? Or are you just giving an example of what it would look like?Barbell Bench - first set - 15 reps, stretch second set - 12 reps , stretch third set 8 reps followed by 12 breaths, stretch then 4 reps, stretch
the extreme stretching is so vitalAlso remember DC is about the extreme stretching and the diet. There is more to it than the routine. Many follow theroutine but ot the rest
The "specific" diet isn't really all that important if you have your own **** together. The point is to not be eating like a *****, and expecting the full benefit of the program. The premise of DC is to get as big and strong as fast as possible, so he will give recommendations like that to pound it into peoples heads to not expect the full results if they are not putting in work at the dinner plate.Also remember DC is about the extreme stretching and the diet. There is more to it than the routine. Many follow theroutine but ot the rest
Few things to note. The correct Exercise order is:So what do workouts A and B consist of?
Workout A consists of the following muscle emphasis:
-Chest
-Back Width
-Back Thickness
-Shoulders
-Triceps
Workout B consists of the following muscle emphasis:
-Quads
-Hamstrings
-Biceps
-Forearms
-Calves
Everything else, and anything I missed, are found in those links.
If you want a more personalized and specifically designed workout tailored to you, then you can contact Dante or one of his trained personnel.
DC Training example, weights and rep ranges are only meant as a sample of what it could look like.
Periodization is also important. After 4-6 weeks your body and CNS needs a break and chance to fully recover. This is where you will do an approximate 2 week cruise phase, where you drop the weights and never fo to failure. It's similar in concept to the deloading phase.
Few things to note. The correct Exercise order is:
A:
Chest
Delt
Tri
Back Width
Back Thick
B:
Bi
Forearm
Calves
Hams
Quads
How long your "blasts" last, and how long/how you cruise is pretty individual. I can usually blast for 8-10 weeks, while some maybe less. There is no set time. If you are making gains, and feel good keep going. Sometimes if you are starting to feel a bit off, you can take a friday off, get back to it on a Monday and extend the blast for a good while longer by just missing that one day. You really just need to listen to your body, and make sure you are progressing/beating the log book. These are all things you will learn the longer you do the program.
Additionally the only DC "approved" trainer AFAIK is Scott Stevenson, so for any training details hit him up.
http://www.scottstevensonphd.com/
Lol thanks. I feel the same way. All these bastardized programs, really irk me. But to each their own.I gotta tell ya Frank, it's a breath of fresh air reading someones posts who actually understands DC...not just someone who can regurgitate a sticky or two they read somewhere.
I still cringe every time I see someone make their "own" DC
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