DC Training & Lean Muscle Gain??

  1. 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


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

    use code "R1balla" to receive a discount

  3. 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
    •   
       


  4. 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

  5. i have not done GVT, but DC is legit
    shut up and squat!!!

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

  7. for sure
    Iron Forged Nutrition Rep

    use code "R1balla" to receive a discount
  

  
 

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