DC Training & Lean Muscle Gain??

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    Smile DC Training & Lean Muscle Gain??


    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

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    DC is my go to routine for strength and mass. when im sculpting, like during a cut, i will do a 4 day split.
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    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
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    Advanced German Volume Training conquers all.
    Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.
    -Jim Morrison
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    i have not done GVT, but DC is legit
    shut up and squat!!!
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    DC is my routine of choice also. Love the strength gains.
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    for sure
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