Dc Dc Dc...wtf Is Dc?
- 02-11-2008, 12:26 PM
Dc Dc Dc...wtf Is Dc?
Ok i've heard a lot about DC training and read about it in FLEX and stuff but i still don't know exactly how to use DC training the correct way, or what results to expect.
As far as my knowledge goes you're supposed to use heavy a$$ weights, less overall sets, and....thas about it.
- 02-11-2008, 12:31 PM
02-11-2008, 01:14 PM
the problem is Dante hasnt released any formal publications on his training methods, the only way to get the proper experience and training is by signing with him as your personal trainer, and he is extremely picky when it comes to selecting new trainees. Otherwise, a quick google search will bring in a bunch of information on the training methods that have been posted into different forums
02-11-2008, 10:43 PM
check out intensemuscle.com. it's the official site for DC and dante posts there himself. you can find everything you need there.
02-13-2008, 06:03 PM
DC is a spin off of Dorian Yate's blood & guts style, which is a spin off of Mike Menzter's High Intensity Training. One Set Wonders. The only thing new DC brings to the board is extreme stretching.
DC has greater strength implications then hypertrophy, so if your goal is strength, go for it. If your primary goal is muscle hypertrophy, stick to the basics, 8-12 reps, 3-6 sets.
Yes you can hypertrophy with DC training, but it's primary adaption will be strength.
I'm also not knocking DC or HIT, I did HIT for awhile and they both have their uses, but as far as what is most efficient for hypertrophy, good old traditional bodybuilding is primed for growth adaption(s).
I would only suggest trying DC, HIT, 5x5 or whatever else is out there, if you're at a mental monotony for traditional lifting or even a physical plateau, but always get back to traditional lifting and make sure it's the bulk of your training (IF muscle size is your concern). Strength and power adaption(s) are different beasts with their own respective protocols for maximal efficiency.
NSCA - CSCS
02-14-2008, 05:50 PM
Dc for me, is far more superior than traditional body building.....When i switched i saw rapid strength and size gains....Im never going back to traditional BB
02-15-2008, 10:23 PM
Personally the version of DC i have been doing gets me in and out of the gym in an hour or less. Plus I get a GREAT burn and it's simple and to the point.
But the DC most of us do isn't TRUE DC because dante never trained us. Don't make the mistake on a board to say you train DC, because you'll get reamed out for it hardcore.
Basically you pick (this is based on a m w f split) three of your fave exercises for a certain body part, and do them three times every nine days, or something like that
One day is Chest Shoulders Triceps Back Thickness and Back Width
The other day is Quads Hams Calves Bis and Forearms
Monday and Friday your first week is Chest days, Wednesday is legs, and vice versa.
Every bodypart gets 2-4 sets warmup. Then one rest paused set, which you take to failure, rest 20 secs, take to failure again, rest 20 secs, and take to failure.
Then after each bodypart you do a specific extreme stretch.
Dante recommends you don't restpause Back Thickness (Deadlift, BB Row) for whatever reasons. I do. I need a one track mind in the gym. You can find all of this online. But I changed it slightly to fit my personality more and I see great gains with it. But my shoulders usually end up overtrained after about six or eight weeks.
Will...who is the guy in your avatar picture?
02-15-2008, 10:40 PM
also rotate those three exercises you picked. One mon is Flat bench press, Friday is Incline DB Press, and then next wednesday is Decline Press.
Don't use those specifically, just an example.
02-16-2008, 02:36 PM
02-16-2008, 10:19 PM
02-17-2008, 12:42 AM
There's a Dvd at Jasonwojo.com you can buy that shows you how to do Dc training. It saves you a lot of reading and getting a DC trainer
Facebook John Smeton Fitness
02-18-2008, 07:05 AM
WhenAllFails, can you possibly go into more detail with what your routine is currently.
I am gonna be working a lot soon and want a routine that I can do 3 times a week, possibly a rippetoes-esque work-out but this seems very interesting as well. Theres a lot of good options out there that I can sorta add my own stuff to and I'm not gonna have access to a gym just a barbell, weight and a bench that I'm gonna try to pack in my car on the drive out. I want to try to keep the work-outs to about a 45min-hour time limit. Any suggestions would be great.
02-18-2008, 12:09 PM
My first exercise will be DB Shoulder presses. I do about four warmup sets because my shoulders are extremely fragile and need the help. Slowly moving up weight. 25s, 35s, 45s, 55s. Then I do one working set with weights that I can take to failure in 6-8 reps. That's the goal with each exercise to fail by 8 (for me). So i'll grab the 70's and do 6 reps. Rest for 20 seconds (or just breathe deep 12 times, it's about the same), pick the weights up and pump out about 2-3 more, rest again, and pump out 2 more. This style of workout focuses less on the pump and more on strength, partially due to the fact that the goal each week is to beat the logbook in reps or weight. i'm in the gym no longer than an hour, even with a 5 minute warmup on the stationary bike.
From there I go to Chest, Triceps, Back Thickness (Deads, BB Rows), and Back Width (Pulldowns, seated rows). Just one exercise for each part. Rest paused to failure like the Shoulder presses. The Back Thickness can be done as normal 4-6 reps but I enjoy getting the last few in.
BTW I do shoulders first because if I don't, they won't make it through an 8 week cycle. The lovely thing about this workout is you can just keep doing it. Just change the exercises every so often. I take a 1-2 week break every now and then to let my shoulders catch up, but it's phenomenal.
02-18-2008, 12:12 PM
I incorporate some DC principles, such as the rest-pause and stretching, into my routine. I get great gains is strength, size, and flexibility while doing this as well.
M.Ed. Ex Phys
02-18-2008, 01:34 PM
02-18-2008, 02:21 PM
02-18-2008, 04:26 PM
I can't because it's confidential.
I could give my opinion but that would hurt many egos.
Besides, I don't want to try to convince anyone to do it.
Moreover, DC is a program and not just a lifting routine. Discussing the lifting part of it in isolation is extremely near-sighted.
02-18-2008, 05:13 PM
again buy the dvd or go over to intensemuscle and spend a few days of strait reading and searching read the stickies in the doggpound!
Facebook John Smeton Fitness
02-18-2008, 10:32 PM
The only nearsightedness I see is when I take off my glasses. I informed this person of what I knew when I saw a thread asking what DC is. I apologize for not being as vague as I could by saying it's a whole program but i only know the lifting part. Does that clarify the situation?
Don't worry about my ego either, I don't believe to know as much as you assume I do.
02-18-2008, 10:39 PM
No, it's all good. You didn't claim you are doing DC or that you are an expert.
Dante doesn't train people anymore but Doug does. If you are interested, you could contact him.
Bottom line is, progressive training and eating build muscle, but there are many ways to skin a cat. If DC sounds good, anyone could contact Doug, or start reading over at intense muscle as Smeton suggested to grasp the basics. Moreover, people there would steer you in the right direction. Even though it might not be DC, the diet help would be invaluable and diet is, in my humble opinion, much more important that the lifting part.
Good luck with whatever you decide to do training-wise.
02-19-2008, 02:36 AM
From what I've been reading the diet says take in 500grams of protein a day. Is there any reason why they say this because it seems like a pretty ridiculous amount.
I'm still reading up but I know you do a large amount of warm-up sets. Wouldn't your for example shoulders be to exhausted from doing all those warm-ups by the time you actually get to the working set?
02-19-2008, 03:12 AM
Alrighty so I found a pretty good thread on a different forum of an example DC training work-out.
The split would be as follows:
monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wenesdays bodyparts
This above way bodyparts are hit twice every 8 days or so
For advanced bodybuilders (and with that I'm talking very elite bodybuilders and extremely strong people) I sometimes go with the following
monday=chest shoulders triceps
tuesday=biceps forearms backwidth backthickness
thursday=calves hams quads
friday-repeat of mondays bodyparts
monday-repeate of tuesdays bodyparts
tuesday-repeat of thursdays bodyparts
This way bodyparts are hit twice every 9 days or so and I can work on advanced bodybuilders lagging bodyparts somewhat better with this split.
Heres an example of exercises used, he picks a lot of these based on whether there is a spotter or not. In this case there is no spotter.
DC Training by bodypart
incline smythe press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)
front rack chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)
Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)
Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)
free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)
preacher curls (11-20rp)
barbell drag curls (11-20rp)
dumbell curls (11-20rp)
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)
reverse grip bench presses (11-20rp)
close grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)
Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)
An exercise that seems pretty interesting is the Front Rack Chins, heres a video off youtube. [nomedia="http://www.youtube.com/watch?v=vM-b4qOOWsE"]YouTube - Broadcast Yourself.[/nomedia]
Sorry if I'm not allowed to post this stuff on DC. It seems like a fun new way of spicing up your work-out routine, I just don't know how I can do a lot of this stuff without having machines and such where I'm going but I can probably find a way. I'm currently reading up on the whole "extreme stretching" right now.
Website with a good information that I found: Weight Lifting, Bodybuilding, Weight Training, DoggCrapp Method of Training
Last edited by WeakPoint; 02-19-2008 at 06:34 AM.
02-19-2008, 03:47 AM
Extreme Stretching is also very interesting to read about. Here is the study on where stretching induced hypertrophy and hyperplasia in bird muscles. Progressive stretch overload of skeletal muscle results in hypertrophy before hyperplasia
J. Antonio and W. J. Gonyea
Department of Cell Biology and Neuroscience, University of Texas Southwestern Medical Center, Dallas 75235-9039.
Intermittent stretch of the anterior latissimus dorsi (ALD) muscle produces fiber hypertrophy without fiber hyperplasia (J. Appl. Physiol. 74: 1893-1898, 1993). This study was undertaken to determine if a progressive increase in load and duration of stretch would induce extremely large muscle fiber areas or if the fibers would reach a critical size before the onset of fiber hyperplasia. Weights ranging from 10 to 35% of the bird's mass were attached to the right wing of 26 adult quail while the left wing served as the intra-animal control. The stretch protocol was as follows: day 1 (10% wt), days 2 and 3 (rest), day 4 (15% wt), days 5-7 (rest), day 8 (20% wt), days 9 and 10 (rest), days 11-14 (25% wt), days 15 and 16 (rest), and days 17-38 (35% wt). Birds were killed after 12, 16, 20, 24, and 28 days of stretch not including rest days. Muscle mass increased 174% (12 days), 196% (16 days), 225% (20 days), 264% (24 days), and 318% (28 days). Muscle length increased 60% (12 days), 34% (16 days), 59% (20 days), 50% (24 days), and 51% (28 days). Mean fiber area increased 111% (12 days), 142% (16 days), 75% (20 days), 90% (24 days), and 39% (28 days). Fiber number, which was measured histologically, increased significantly by 82% only in the 28 days of stretch group. The percentage of slow tonic fibers did not change for any of the time points examined.
02-19-2008, 12:04 PM
02-22-2008, 12:35 PM
02-22-2008, 12:47 PM
02-22-2008, 12:56 PM
02-22-2008, 01:04 PM
Hah, yea I watched that video. That isn't even the proper stretching technique for your shoulders though.
02-22-2008, 02:49 PM
02-22-2008, 04:24 PM
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