pistonpump
Banned
DW, good **** man. Hey send me some free **** haha.
Everything & Anything DC!!!!!!!!!!
- Thread starter pistonpump
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pistonpump
Banned
DW, good **** man. Hey, send me some free ****...haha
Distilled Water
Board Sponsor
just buy me a plane ticket out to your place and I'll bring a bunch of LG shizzle for ya :thumbsup: hahaha
Royd The Noyd
Board Sponsor
Just throwing this out there but what exactly is Dante's cardio recommendations? I've seen morning fasted 45 min incline walking, then I've seen the suggestion of HIIT? Which is it? Still reading...
ReaperX
Well-known member
I believe cardio is done 0-2 times a week off season and virtually everyday when cutting.
Low impact @ 45 min of walking.
And use some type of thermogenic fat burner+usnic acid (I wouldn't recommend the usnic acid).
There's not much in terms of diet/cardio with doggcrapp.
It's like a taboo thing to talk about or something.
Low impact @ 45 min of walking.
And use some type of thermogenic fat burner+usnic acid (I wouldn't recommend the usnic acid).
There's not much in terms of diet/cardio with doggcrapp.
It's like a taboo thing to talk about or something.
pantera101
Banned
Usually to do it on off days,but it doesn't matter.Cardio and abs are up to you from what I have read...
Royd The Noyd
Board Sponsor
It seemed suspicious looking to me so I liked it. No other reason lol
Yeah I can handle the diet part, just wasnt sure on cardio. I can actually cut quite well without cardio....its just that I would hate only being in the gym 3x/week. WTF do you do all week with all the extra free time!
Yeah I can handle the diet part, just wasnt sure on cardio. I can actually cut quite well without cardio....its just that I would hate only being in the gym 3x/week. WTF do you do all week with all the extra free time!
Distilled Water
Board Sponsor
Yea the diet part kinda gets me to. I guess it does have rules. Eat 2x's your BW in protein and eat that first in every meal then EFA's then fill up on carbs if need be.
Dont eat carbs after 6pm, only green veggies.
Seems simple to me
but yea he doesn't like to talk about, could be because this is "his" thing and people pay big bucks to do this and it suppose to be private.
Dont eat carbs after 6pm, only green veggies.
Seems simple to me
but yea he doesn't like to talk about, could be because this is "his" thing and people pay big bucks to do this and it suppose to be private.
bassgod272
Well-known member
damn bro, i have felt the EXACT same way for the past few months! weird...time to FVCKIN CHANGE THAT!!!! :aargh:
bassgod272
Well-known member
fvckkkkkk :chick:
Royd The Noyd
Board Sponsor
Btw anyone do DC without a spotter? My new gym is nice, but sometimes I am literally the only person in there, and they dont have HS equipment.
Distilled Water
Board Sponsor
Yea I did a couple DC workouts last winter. I would just use DB's or the smith machine. I kinda got to know when there was no one there to work around what exercises.
bassgod272
Well-known member
I NEVER use a spotter bro. UNFORTUNATELY without one, the smythe machine will be your best friend, but whatever. It's not like you won't grow from using it. I am just not a fan of it restricting your natural range of motion. Stay tuned to my log as you will see what exercises work well with no spotter :afro: just like DW said: smythe machine and DB's man.
pantera101
Banned
Bass's reply is the best......but eat man!EAT!!!!!Do cardio tues and thur if you want.DC may make you happy to have days off after a while...Two weeks did it to me....
pantera101
Banned
I hate the smith machine!Absolutley hate it!!!!And everyone else loves it.So what I'm getting at is I'd have to wait for it.I know guys who walk straight to the SM,and perform half,if not their whole wo on it.They go from that to cables:fool2:Anyways I use mostly db's due to DC now.Now for legs I do back sq's,front sq's,and leg press.I'm sorry but I'm not doing legs on machines everytime!I'm proud of my legs and they didn't get there from fvcking self suported,balanced machines!!!!So I don't end on negatives cause I can't.I don't on the leg press either,just way too awkward I'd imagine.For the static hold I grab a pair of 50lb db's to do it.
Like bass says though,you will grow from the SM.But what I hate about it,besides taking away your natural ROM,is all you have to do is push.Theirs no balancing which is exactly what makes free weights more affective than machines.
Royd The Noyd
Board Sponsor
I was reading the cycles for pennies doc (longggggg), but I noticed the following gem. I was always thinking the stretches given are not really flexible for change, however that doesnt look to be true:
Yikeso you cycle/change up your stretches for each muscle .. oer do yuo always do the same stretch for each muscle? I'm throwing in a little variety and it it seems to help.
Doggcrapp: hey yikes i overlooked this question a couple weeks ago and I went back and saw it today sorry bout that....I think out new stretches all the time and I'll try them out--I absolutely hate stretching my hamstrings so I try different ones for the hams all the time.
bassgod272
Well-known member
yea bro, i will be doing the same thing. IMO if the stretch is painful and extreme, then it'll work, lol. just be creative.
pantera101
Banned
Most DC stuff isn't written in stone...
ReaperX
Well-known member
The biggest thing for me doing DC is recovery. Since I've been in grad school going only 3x a week is ok for me. However, my recovery time is very long. After doing chest, I just want to lie on the floor of the gym and not move.
When you start getting really high in weight is when your CNS gets to the point of nearly being trashed.
DC training benefits more natural bodybuilders, IMO since forces muscle growth.
The whole high volume thing is really stale esp as a natural.
When you are on steroids, any training program works.
When you start getting really high in weight is when your CNS gets to the point of nearly being trashed.
DC training benefits more natural bodybuilders, IMO since forces muscle growth.
The whole high volume thing is really stale esp as a natural.
When you are on steroids, any training program works.
pantera101
Banned
Very true.I wonder sometimes if some who juice then go crazy with volume would do better with normal training and faster recovery.I have read the faster you recover the better.With DC you will hit every muscle twice from different angles in eight days.Eat like crazy always,especially on off days,while juiced.....:jaw:
bassgod272
Well-known member
Royd The Noyd
Board Sponsor
In the cycles for pennies doc it almost seems as if DC was created for assisted individuals (super supplements as DC calls them). In fact the entire discussion begins regarding his cycling protocol...(never coming off basically with 4 week test/tren blasts followed by 2 week low dose test/clomid, repeat).
Regardless seems as though it is a very effective program for assisted or non-assisted "powerbuilders".
Regardless seems as though it is a very effective program for assisted or non-assisted "powerbuilders".
pantera101
Banned
Thats not DC's cycle protocol though.He was just suggesting that to guys who don't come off.basically finding a happy medium.He explains it as if someone eats junk 6 times a day,it would be better if they only ate it once or twice.This is actually on this site where he discuss's this.It was taken out of context basically.
pantera101
Banned
stay tuned...
Maybe you can do a documentary like that one guy with Mcadee's.Except you'll have Mcadee's and test.......Lets see what that can do!!!
Royd The Noyd
Board Sponsor
Yes I see later now in that doc that he states he personally is only on about 4 months total out of the year....and that discussion was 6+ years ago.
bassgod272
Well-known member
nah, i like being alive. i'd NEVER eat mcdonald's everyday, i couldn't.
pantera101
Banned
Probably,but I have no clue.I would just assume so.
Distilled Water
Board Sponsor
Here's my idea for my DC traning. I'll be doing the exact split DC calls for these are just the exercises and rotation. All 1st exercises will be done together on their day, get it?
WORKOUT A
Chest
1: Incline Smith
2: Flat DB Bench
3: Decline BB Bench (maybe weighted Dips?)
Shoulders
1: Seated Smith Press to the front
2: Seated DB Over head press
3: Standing Behind the head BB press
Tripces
1: Reverse Grip Smith Bench (stil isn't feeling right)
2: Skull Crushers (straight 12-20)
3: CB Smith Bench
Back Width
1: Rack Pull Ups to the front
2: Lat Pull Down to the back
3: Pull Ups
Back Thickness
1: Rack Deads
2: T-Bar Row
3: Full Deads (straight set 8-12)
WORKOUT B
Bicep
1: Alternateing DB curls
2: Standing BB curl
3: Seated DB curls
Forearm
1: Hammer curls
2: Reverse Grip BB Curls
3: Rev Grip DB Preacher curls
Hammy's
1: Seated Leg Curl
2: Lying Leg Curl
3: Leg Press (on heels)
Quads (6-8 heavy 3min rest 20rep set)
1: BB Squat
2: Smith squat
3: Hack Squat
Calve's
whatever calves suck
WORKOUT A
Chest
1: Incline Smith
2: Flat DB Bench
3: Decline BB Bench (maybe weighted Dips?)
Shoulders
1: Seated Smith Press to the front
2: Seated DB Over head press
3: Standing Behind the head BB press
Tripces
1: Reverse Grip Smith Bench (stil isn't feeling right)
2: Skull Crushers (straight 12-20)
3: CB Smith Bench
Back Width
1: Rack Pull Ups to the front
2: Lat Pull Down to the back
3: Pull Ups
Back Thickness
1: Rack Deads
2: T-Bar Row
3: Full Deads (straight set 8-12)
WORKOUT B
Bicep
1: Alternateing DB curls
2: Standing BB curl
3: Seated DB curls
Forearm
1: Hammer curls
2: Reverse Grip BB Curls
3: Rev Grip DB Preacher curls
Hammy's
1: Seated Leg Curl
2: Lying Leg Curl
3: Leg Press (on heels)
Quads (6-8 heavy 3min rest 20rep set)
1: BB Squat
2: Smith squat
3: Hack Squat
Calve's
whatever calves suck
John Smeton
Legend
Do your calves bro. Unless your a genetic freak , like Dorian Yates, and still do calves. Treat every body part with proper respect. If you respect them, they'll respect you back.
Distilled Water
Board Sponsor
OH Im going to do them! I just mean they suck because they're soo hard to get to grow. I'm not going to be doing a specific calf machine/exercise just make sure I get one in.
John Smeton
Legend
for Dc you pick 3 calve exercises and do a 15 seconds stretch at the bottom explode up on your big toe for a second, lower for five seconds and hold for 15 again. Beginners do 10-12 . if you've been doing this a year or more you can move down to 8
example leg press raises
Hack squat raises
Donkey Calve raises
example leg press raises
Hack squat raises
Donkey Calve raises
Frank Reynolds
Board Supporter
I'd sub out one of ur rev curls on forearms for pinwheel curls.
Looks good though man.. Just get some GOOD calf exercises. I find it hard to do standing machine calf raises with his method as my feet slip off.
Currently i do:
45 deg leg press calf raises
donkey calf raises
Hack Squat machine calf raises
Do the program how it is laid out for a while, till you get the feel for it, before making any changes.. Ask questions, and make sure you completely understand it.
Looks good though man.. Just get some GOOD calf exercises. I find it hard to do standing machine calf raises with his method as my feet slip off.
Currently i do:
45 deg leg press calf raises
donkey calf raises
Hack Squat machine calf raises
Do the program how it is laid out for a while, till you get the feel for it, before making any changes.. Ask questions, and make sure you completely understand it.
pantera101
Banned
I do wrist curls for one of my forearm exercises.Then hammer curls and reverse curls.
Royd The Noyd
Board Sponsor
DW your split looks good. This is something I threw together quickly on the basis that I have no spotter or Smith machine available (i need to vary the calf exercises yet but I have ideas). I'll be getting a new gym soon so both will change. Just moved into a new crib and the gym is nice and feasible but lacking somethings for the purpose of DC. Then again my current gym is free :
:
Distilled Water
Board Sponsor
What are pinwheel curls? I guess I could google it and see. Thanks for the input guys. I'll probably split machine/leg press/seated calf raises. Those seem to do the most for me. I also can't do the standing ones because my feet feel like thier slipping off.
I plan on giving it a soild 8 week go before I even look at changeing anything. I am also really excited to start. Aug 4th seems so far away
Royd The Noyd
Board Sponsor
Friggin DB seated mil press is a biiiiaatch to get the weight up on the 2nd and 3rd portion of the Rest Pause set. Got a hellashish workout just gettin those DB's into place.
Got a question on the below bold portion. Should the weight remain the same on the 9-12 rep portion of the deads as it did in the first portion of 6-9 reps? Or does it decrease? Assuming warmups are completed obviously:
Got a question on the below bold portion. Should the weight remain the same on the 9-12 rep portion of the deads as it did in the first portion of 6-9 reps? Or does it decrease? Assuming warmups are completed obviously:
Royd The Noyd
Board Sponsor
Pinwheel curls for reference:
Invalid Link Removed
Invalid Link Removed
pantera101
Banned
I guess you do the heavy ones first.I thought it was the other way around,but sq's are heavy first.IDK why I thought that.Just seem to remeber reading it that way.....I went to IM and seen one do heavy sets first......Is that you in the vid,Royd?
Royd The Noyd
Board Sponsor
No thats just some kat thats has some DC vids on youtube.
I think your right about the heavies first. Thats how I set my split up (the plan anyways).
Frank Reynolds
Board Supporter
Royd- Do you do your movements in that order? Or is that just an example of exercises?
As for DB presses, that is one of the reason why he says to use higher rep ranges for DB's..
As for DB presses, that is one of the reason why he says to use higher rep ranges for DB's..
Royd The Noyd
Board Sponsor
Basically undecided at this point. Any recommendations?
I was thinking there are a few good ways to alternate push/pull type items in there. Finishing one lift before starting another (not supersetting) but there is still likely benefit in following a pull with a push. For example:
A. Monday
Slight Incline DB Press (Chest): 11-15rp PUSH
CG Pulldowns (back width): 11-15rp PULL
Mil Press DB (shoulder): 11-20rp PUSH
Deads (back thick): 6-9 reps + 9-12 reps PULL
CGBP Pin Press (tri's): 11-20rp PUSH
pantera101
Banned
I have noticed DC does this,but I have read it way before on setting up a split where you'll be hitting mutiple muscles.Start in with the big muscles,then go out from there.Chest,back,shoulders,tri's,bi's,(DC does back last)
Frank Reynolds
Board Supporter
I would stick to the way he has it laid out...
Chest
Delt
tri
back width
back thickness
Bi
Forearms
Calves
Ham
Quad
Royd The Noyd
Board Sponsor
Gotcha, reposting edited based on that recommendation. Seems odd having the calves before quads/hams.:
Frank Reynolds
Board Supporter
Have you started yet? After your quad widomaker, you should want to crawl your ass into a corner and go to sleep..lol
I see you have deads in there twice.. Is one gunna be rack deads?
Only other suggestion i would have, especially to start, is to take out one of the 2 pulldown movements, and replace it with some pull ups..
Looks good though man!
pantera101
Banned
I always do that casue I can give my calves my all and not get that wore out feeling.So now I'm warmed up for quads and hams.On the other hand,even half @$$ed sq's and stiffleg deads can get you wore out and now your calves suffer when they need the most intensity even for the hope to grow.Atleast thats how it is for me anyways.
Royd The Noyd
Board Sponsor
I just did the first day today. Went well and kicked my ars. Wednesday will be the first widowmaker day. Lookin forward to it...
Edited in rack pulls btw.