- 12-31-2012, 05:39 PM
- 01-01-2013, 01:45 PM
DC will depend on what you choose to go with. If you do the 3x week split, you're looking basically at 6 series; A1,A2,A3 / B1,B2,B3. So, A1 first Monday, A2 Friday, A3 next wednesday indeed, if that answers your question.Androhard + Andromass Log
- 01-02-2013, 10:41 PM
-OS-Team AppNutBy believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
01-03-2013, 10:35 AM
And indeed, I made a few personal changes to my DC as I felt my Biceps and Calves especially were lagging behind. Just basically introduced a widowmaker to those particular exercise days and it boosted up gains again. My calves recently have grown 1.4 inches in just under a month after this.
Androhard + Andromass Log
01-03-2013, 09:48 PM
Day A/Week A
Flat BB Bench press (chest)
Seated Military Press (shoulders)
Close grip seated cable row (back thickness)*
Wide grip pulldown (back width)
Day B/Week A
Standing BB Curl (biceps)
Machine Shrugs (Traps)
Seated Calve Raise (Calves)
Seated Hamstring Curl (Hamstring)
Leg Press (Quads)*
Done in an 8/20 fashion, not rest pause due to potential loss of form and large muscle taxation on the body overall. One set for 8, rest (a while), blow out a 20 rep set possibly with help as the weight is only slightly less heavy than the 8 rep set.
-OS- Team AppNut
By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
01-03-2013, 10:49 PM
Re: Hypertrophy Program
If you don't have a spotter utilize either a power rack or Smith machine. If you don't the probability for injury is extremely high.
01-03-2013, 11:16 PM
On a good note...Frank Reynolds and RickRock are experts at this art of DC and they can help and guide anyone along the way...Given they like you or have enough time at the moment. But indeed I have seen Frank being HIGHLY helpful and eager to teach the mythical arts of the DoggCrapp.
>SNS-Glycophase<Serious Nutrition Solutions Rep
01-04-2013, 10:58 AM
I can't find the original Dante's website, but it was pretty much in lines with what I see here:
Did this change within the last year?
How I set bodybuilders workouts up is I have them pick either their 3 favorite exercises for each body part or better yet the exercises they feel will bring up their weaknesses the most. For me my chest exercises are high incline smith machine press, hammer seated flat press and slight incline smith press with hands very very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus. Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to gauge the recovery ability first.
Does anyone have the link to Dante's forum / original website? Can't seem to find it anymore.
Androhard + Andromass Log
01-04-2013, 05:15 PM
01-06-2013, 07:09 AM
So it's seven am and I just got home from work.. Forgive me if it's already been stated but I've written myself a mountain dog program and had good success. I did not create this program. It is by John Meadows and you can find it by searching on t-nation.com
02-16-2014, 02:07 PM
This is an old thread but just wanted to point out that DC chooses 3 exercises per bodypart, NOT 2. The lady is correct.
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