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I have recieved many many PMs asking me for the DC routine. I figure it will never end. So instead of the same process of digging it all up, I will make a copy/paste thread of the info I have. Not sure if this is a repost. I did a search and found nothing. So I hope this helps answers a lot of questions for those seeking out DC training. It is the best routine I have ever used and I will be sticking with it until I need change. Let this thread be used for discussion on DC so those reading this can learn all they can and better utilize the routine. This info comes straight from intensemuscle.com
Workout #1
How to do rest pausing: This is how it should be done every exercise.
Each rep is controlled down on the negative and steadily exploded up. Warm-ups are still done normal pace. One of the main things we do that really maximizes muscle growth is we always try to finish on the negative motion and not on the positive (If possible), meaning when you struggle up with your last hard positive rep and you are completely spent with no way of getting another positive you must lower the bar slowly again on the negative back to your chest or normal position and rack it. Or better yet have a spotter quickly pull it up and rack it so you don't have to move it while breathing. It really seems weird, but in time you will really see some results due to the extra cellular damage. If you subtracted that ½ rep from all your sets/exercises over a year then you lost out on some key lean muscle mass that could have been there. This goes for every exercise except quad and back thickness exercises
Every rest pause you do will be done somewhat like the following (hypothetical weight used) excluding warm-ups. 250 x Total Failure (Maybe 7-8 Reps) finish on the negative and rack it or have a spotter jerk it back up top. Then 15 deep breaths and hit it again to failure. Again finishing on the negative and rack it. 15 deep breast once again and go to failure once more finishing on the negative and rack it. Finally 15 deep breaths because static reps are next, which will be explained in each exercise if needed.
Remember warm-ups are just warm-ups so use them as such – don't let warm-ups tap into the strength that you will need for your rest-pause set. Also make sure your 15 breaths are deep and really sucking in that oxygen so you can get the maximum for your next 2 sets.
Chest:
Shoulder Grip Width or Slightly Wider Grip Low Incline on Smith Machine – Put the bench around 30 degrees and do warm-up sets then one rest-pause set of 11-15 reps. Then one set of Static Reps: Unrack the bar and bring it down to a point where you feel you have your max amount of power. Hold it there as long as possible doing short 2 inch reps and then hook the bar back onto the rack. Shoot for 30 seconds, I can't really get past 15 lol before I feel like crying.
Shoulders:
Seated Smith Military Press to Front – Only go down to chin level. Warm-up sets obviously then one rest-pause set of 11-15 reps. Then another static hold which will be done by holding the bar about 4 inches down from the top. Make sure you don't unrack the bar; keep it racked just push up on it so its off the holders but wont come crashing down on your when you get tired. You are shooting for 30 seconds again but no 2 inch reps this time. Just hold the weight in that position.
Triceps:
Lying Triceps Extension on the Floor (Sort of a skull crusher with a greater range of movement): Lie on the floor with EZ Curl Bar (warm-up sets first of course) – Bar is sitting on the floor right above your head on the floor. Extend up over your nose and then back down again to the floor. Don't rest the weight on the floor or slam it, just a soft touch and then back up. No static holds, and you want a rest-pause set 15-25 reps (over 20 would be best for elbow safety). Don't use any plates larger than 25 pounds so your range of motion is exaggerated. If you have knee wraps wrap your elbows for extra support.
Back Width:
Rack Chins – I absolutely love these!! – Find the widest smith machine you can, or a barbell in a squat rack if you need to, and put a flat bench 3 feet in front of it. Put the bar that you will be gripping a little under shoulder height and use wrist straps for grip. Put your grip as wide as you comfortable can, then place your heels up on the bench and cross your legs to take them totally out of the movement. Now do chin ups explosively up and 6 seconds down until you hit the full stretch; any rep that your chin doesn't go over or at least hit the bar doesn't count. Do a warm-up set and then have someone put a fixed plate barbell in your lap. After every rest pause mini-set the spotter grabs the barbell of your lap and you stand up to count your 15 breaths. Stay strapped to the bar during the counting just so you don't take extra time having to rewrap yourself. Get back into position after 15 deep breaths and then have the spotter put the barbell back on your lap. During the entire exercise your body will look like the letter "L" with a straight up and down torso. Don't lean back and turn this into an upside down bent over row. One warm-up straight set with no added weight done for 10-12 reps, and then one all our rest-pause set for 15 -20 reps with added weight. Just a normal rest-pause set of 15-20 reps with no added weight the very first time just to make sure you are getting it done right. Then do a 20 second static hold. Really push the stretch down at the bottom of each rep then explode up to the bar every time. Remember this, your ass is always even or lower than your feet, even at the top of the movement when you pull your chin up to the bar it is still lower than your feet. Your legs should be straight out but with a slight bend in the knee for safety reasons. You can rig this up where you don't need a spotter by getting a backpack and put 25 or 35lb plates down it while you do the rack chins. You can also wear your weight belt really loose and place a 35lb plate down the back of it or attach it to the belt with a chain etc. The best way by far is to just have a spotter take off and place the barbell on your lap once you get into position. Very important, when pulling up to the bar, arch your back and stick your chest out when you get your chin up to or over the bar. When descending down lean back slightly without an arch and flare your lats out. At the very bottom really flare your lats and almost hyperextend the stretch for a second and then arch your back slightly and explode back up to the top. Here is a video of it so you can see how it goes teamvasquezbodybuilding.com
Back Thickness:
T-Bar Rows – With a barbell in a corner of a room using a seated pulley row handle, or a machine like this http://www.building-muscle101.com/images/t_bar_rows.jpg. No chest supported T-Bar row, those things are useless as your breathing gives out before your back does. Just one straight set after warm-ups of an incredible brutal 10-12 reps. Use wrist straps for your grip, and use only 25 or 35lb plates so you have an exaggerated range of motion. Make sure you keep your chest out and back flat during these. If your back starts rounding then end the set right there on that rep. No stretching is needed after unless you feel that you really need it. Normally the stretching and statics during rack chins stretch it out enough, but if you do want to stretch it just hang from a chin-up bar with the widest grip possible and a dumbbell attached to your weight belt. Hang for as long as possible until you just cant stand it anymore, make sure you use straps during this stretch if you do it at all. The key during this stretch is to lean barely backwards and really flare out your lats while hanging.
Extreme Stretching:
You want to stretch after each exercise
Extreme Chest Stretch:
It's basically the bottom position of a flat bench fly held for 60-90 seconds with your sternum pushed up and out with your lungs full of air. Bring the dumbbells into the armpits and concentrate on getting your elbows as low as possible while forcing your chest upward. Your palms should be facing your pecs like they are when you do flys. Lay on the bench with your ass off of it which forces your chest to raise up even more causing even more of a stretch. The higher you force your chest up with oxygen and by pushing it up and up. I use around 70lb dumbbells but start it off with something comfortable like 40-50lbs until you get 60-90 seconds then go up. The key is to keep the dumbbells about shoulder width and drop your elbows downward and keep your chest high. Here is a pic of how the stretch should look.
Extreme Shoulder Stretch:
This will take a couple times to really get the hang of it. At a smith machine with the bar at chest level face away from it and reach back and grab the bar with an undergrip. Now slowly walk forward until you are up on your heels and it really starts to stretch. At this point roll your shoulders forward and downward like in the bottom position of a shrug. Hold for 60 seconds if you can, you will feel it in your shoulders, biceps and forearms if you do it right. But it will really hurt up in the front delt area. Again here is a pic of how the stretch will look.
Extreme Triceps Stretch:
This is basically a one arm dumbbell extension behind head seated. You can either sit on a flat bench with a barbell in rack pressing against your back to keep you upright, or a seated bench that has a short back. Your elbow is upward, back, and the dumbbell goes downward for 60-90 seconds. Push the dumbbell down with the back of your head if you can and lean back slightly. I would start with something comfortable like 40lbs. Here is another pic to help see how to do it.
Extreme Back Stretch:
Normally the stretching and statics during rack chins stretch it out enough, but if you do want to stretch it just hang from a chin-up bar with the widest grip possible and a dumbbell attached to your weight belt. Hang for as long as possible until you just cant stand it anymore, make sure you use straps during this stretch if you do it at all. The key during this stretch is to lean barely backwards and really flare out your lats while hanging.
Workout #2
Biceps:
Machine or freebar preacher curls. Warm-up sets and then a rest pause set for 15 to 20 reps. Then one static rep where you lower the barbell half way down and try to hold it there as long as you can. Try to get 30 seconds, but it will be nearly impossible.
Forearms:
Hammer curls with dumbbells alternation for a straight set of 12-20 reps each. Use wrist straps for grip.
Calves:
Seated calf raises. This is very important, make sure you do a warm-up set and then it's time to really murder them. It's a 20 second negative phase, meaning it takes 5 seconds to go from the very top to the very bottom (where you are feeling stretched) and then you stay at the bottom for another 15 seconds stretched out fully, and then explode back up again. That is one rep. So again, you go up on your toes explosively, then 5 seconds slowly back down into the stretched position then hold there for another 15 seconds. This is by far one of the most painful exercises but after the third workout like this you will already be able to feel and see changes. Start out with low weight the first time to feel your way through (Trust me on that!! Lol). You want to get a straight set of 10-12 reps. There are no extreme calf stretches, since you did it during the set,
Hamstrings:
Lying leg curl. Warm-up even better than normal on the hamstrings, just because it is so common to pull or strain this muscle group. You are going to shoot for a rest pause set of 20-30 reps, and then do 10 short static reps. The static reps consist of a 2 inch range of motion down at the bottom of the movement (basically where you start from). During the static reps, don't let the weight stack touch together at all. Come up 3 or 4 inches or so and then do your short range static reps without letting it touch. Make sure you flex your toes toward your shins the entire time of the movement and slightly point your toes inward. This will hit that inner quad/hammy. The part that will eventually be rubbing together causing a fire down there when you walk.
Quads:
Regular or Smith Machine Squats, it's your choice either way they are going to hurt. You are aiming for incredibly deep squats with your chest sticking out and your back straight the entire time. Do your warm-up sets, but they shouldn't be taxing on you at all. Don't go over 10 reps or under 6 for any warm-up set. Every rep should be done like this. Stick the chest out through the whole movement, keep your shoulders back and squat in between your legs; not with your knees out in front of you. The main key here is making sure you squat between your legs and not behind your knees. You shouldn't have a close stance at all. If you were to stand up right now and do a squat you would be in the middle of your legs. Not with your knees in front of you, that is how they should be done. After you are completely warmed up, it's time to really kick it into gear. You want one straight set basically to failure between 5-10 reps. Then after resting 3-5 minutes you are going to do another set with less weight, but still enough that it feels heavy and taxing for 20 reps or whatever failure is. The main thing is for that last set do not go below 15 reps no matter how dead you feel. The 20 rep set is the main key to the leg growth and trust me after doing this a couple of weeks you will once again be able to see results.
Very important that you do your squats deep. Meaning legs wider than usual and ass to the floor with no bouncing. Practice with your warm-up set for deepness. For your work sets please use knee wraps. Squats and all leg exercises are a controlled 2-4 seconds down. If you have bad knees, or they have ever given you problems then rub them down with a 16% menthol rub in an aloe vera base that you can get at any pharmacy for 3 bucks before training. This will get them fluid, warm, and ready to go. On your 20 rep set don't rush them and bounce up and down. Slowly sink down then come back up nice and controlled. Basically you will try to get to 12 reps then take a couple of deep breaths, knock out 2-3 more breathe and repeat until you hit 20. Just don't rerack the weights until you have hit your 20 mark.
Extreme Stretching:
Biceps and Forearm Stretch:
Stretch out forearms and biceps by facing away from a power rack reaching both arms back to the barbell which is around shoulder height with an over grip (opposite grip as the shoulder stretch – palms facing down). Now squat down slightly and hold for 45-60 seconds.
/quick edit, i just saw the "and he's all natural" line... pardon me, but HAHAHA.
