DC Training & Lean Muscle Gain??

[gwindow13]

Hi Everyone,

I was hoping to get some input on training. I have entered a lean muscle gain comp at work over 10 weeks. I'm 2 weeks in and have gained 1.1 pounds of lean muscle. I switched to DC style training today. Workout looked like this

5 min Cross trainier warm up
Incline Bench Press (3 warm up sets) then 12,8,5 @110 (20 sec static hold)
Hanging Clean & Press (2 warm up sets) then 12,7,7@66 (20 sec static hold)
Dips 8,6,4@ BW (only 12 sec static hold)
Wide grip chins 4,4,2@ BW (20 sec static hold)
T-Bar Row 12,10.8@132 (20 sec static hold)
Stretching
10 min tread mill (5min @10% incline) 7kph

My question is, is 1.1 per 2 weeks a normal amount to gain and how does everyone rate DC training for growth??

Age: 37
Height: 6ft
Weight: 195

thanks everyone

 

[R1balla]

DC is my go to routine for strength and mass. when im sculpting, like during a cut, i will do a 4 day split.

 

[gwindow13]

21/7/2011 Workout looked like this
5 min Warm Up on Rowing Machine
Standing BB curls (2 warm up sets) 55 @ 12,8,7 (20 second static hold)
Plate Pinch 22 @ 1min the 2x 30sec @ 44
Smith Calf Raise 3 sets ( lost count ) 10sec stretch bottom and top
Stiff Leg Deads 99 @ 15,12,10 (20 sec static hold)
BB Step Ups 55 @ 15,12,10
Squat 20 @ 132, 1x10 Sissy Squats
10 min Treadmill warm down & Stretching between sets

I was a little skeptical about this wokout but my i left the gym with my legs feeling like jelly.

Cheers

 

[TheMeatus101]

Advanced German Volume Training conquers all.

 

[BigKoolWhip]

i have not done GVT, but DC is legit

 

[ripped64]

DC is my routine of choice also. Love the strength gains.

 

[R1balla]

for sure