thanks for the input Volcom! I look forward to hearing back! :drunk:
Basically, the premise of DC training is having one, all out “working set.” You would warm up with 1-3 sets, then load on a good, near maximal amount of weight and give it beyond everything you have. You would do this with about 3-5 exercises.
Its second premise is that you only stick with an exercise so long as your making progressive gains and once you’ve maxed out your gains on that particular exercise, you move on to another one until you’ve maxed out your gains on that particular exercise and then you move on and so on.
For instance, take the hammer row. You would warm up with 1 plate on each side, then 2 and maybe even up to 3. Then you would load (at least for me) all 6 plates (which is all this machine holds) on each side and give it all you have, I mean every, little ounce you can squeeze out of your soul and try to reach a personal best each time you hit this exercise. For instance, lets say this week you hit 8 reps with this near maximal, working set, then next week you would do the same exercise and try to top last weeks personal best, so you hit 9 reps, you continue with this exercise in this fashion until you are no longer making any more progress, so if you’ve made your way up to 13 reps at this weight, and you’re stuck at 13 reps for two or three consecutive sessions, then you move on to another machine/exercise. Once progression stops, you move on.
The premise of these premises, is that you won’t plateau because you only stick with exercises as long as you are making continual, progressive gains and once progression stops (plateau), you move on to another exercise where you’re body will get a chance to make new adaption(s).
There is also an Extreme Stretch principle, which is, following the end of each grueling max effort, you hold the weight in a static contraction and let your muscle get stretched in this position for 1 min and this theoretically creates greater microtrauma, therefore, greater hypertrophy.
That is a basic crash course. Let me know if there’s anything you need more clarification on or if anyone else wants to chime in on any crucial details I left out.
Again, you would only do this for 3-5 exercises and that body is done and Machines are preferred with the DC method.