Dc Training?

badfish51581 said:
The one exception would be heavy quad exercises where this could be dangerous. Instead of a triple failure set, you do a 20 rep windowmaker instead.

Joe
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Good overview.

There is more then just quads that get Straight Setted. Forearms, calves, some hams(rdl,sldl,etc), back thickness. It is really best for people to go to IM read the stickies, go through the pound puppy section, and REALLY understand what they are doing. People end up doing some bastardized version of DC, then come on the boards and say it doesn't work.
 
those of you new to DC and have already attempted a DC workout.. have you done the extreme stretching yet, which is another part of the style. Also the diet, protein protein protein

best of luck and I hope noone hurts themselves seriously after deciding to try it.
 
ok so I did WAY too much haha My body is sore as **** from head to toe though which is awesome.... I did everything with perfect form and plenty of stretching and foam rolling.

Thank you badfish... that breaks it down simply. I understand. I watched a bunch of you tube videos with jason wojo and that stuff. That guy is a beast machine. I did take the time to look into it, thats what we are here talking about it for...:cheers:
 
OK, but you totally aren't getting the concept. I mean, do you understand when we are telling you that you are doing it wrong, that you indeed ARE doing it wrong? We're not trying to talk sh!t, we're just trying to point out that what you are doing isn't D.C.
krmass25 said:
I did take the time to look into it, thats what we are here talking about it for...:cheers:
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Do you want me to write out in letters I was wrong? I am someone who doesn't sit around and talk about somthing if I can go do it so I read, watched and threw together a workout, it is "NOT DC" I UNDERSTAND that and that is why we are talking about it here. Now is badfish also wrong in writing out that workout? I am going to go read some articles now and check back here later..
 
When I did the DC workout yesterday, I did incorporate the stretching as indicated above, and did one exercise per bodypart, with warm-up sets and one work set. I feel sore in worked bodyparts today other than triceps, and feel as though the workout was effective. I'm going a little crazy today tryin' to stay outta the gym, but I'm gonna stick to it.
I have another question as to if I were on a cycle, would it be best to increase to the four day a week split or just stick to M-W-F???
So, in a nutshell, I think I got this, just gotta work numbers and get used to slow negatives, and static holds!!!
 
krmass25 said:
it is "NOT DC" I UNDERSTAND that and that is why we are talking about it here.
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I thought the point of this D.C. Training thread was to talk about D.C. Training?

krmass25 said:
Now is badfish also wrong in writing out that workout?
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Not at all. His principles were sound.

krmass25 said:
I am going to go read some articles now and check back here later..
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Please do. We've pointed out several places to read information.
 
As I have been reading this thread I have been riding the rollarcoaster of Tribaltek and Imprez emotion :lol:

Newb's make sure you read it, read it again, Write down questions, and then read it a third time and try to answer your won questions. I am by no means a pro. Imprez stil gets at me about stuff im not doing right with reps.

I absolutley love DC btw. Ive gained more muscle mass and stregnth over the past 10 weeks than ever before. DC is more than a routine, its a lifestyle.
 
Yes, warm-ups and 1 rest/pause set, with the reps totalling between 12-20. I konked out short of the high end of reps, but I have a goal and a mark to improve on. My work set was like 6reps-pause-3 reps-pause-1 rep. Breathed about 12 times between rest/pauses. The biggest problem I believe I had was lowering for 6-20 seconds, I'm just not used to that!!! All in all, I believe I have a pretty good understanding, as I want to do it right!!! Thanks again!!! Will report more tomorrow.
 
You must spread some Reputation around before giving it to imprezivr6 again.
 
Dante has said several times that he didn't necessarily MEAN x amount of seconds, he just wanted to make sure people weren't letting the bar flop down on their chest and bounce it back up, for example.

Like imprezivr6 stated, slow and controlled negatives.
 
Alright, second worjout of DC training,... things went well, I just thought a widowmaker was a 20 rep squat, but I have been enlightened. My point is, I lacked intensity on my manmaker!!! I'm aware of the problem, so I can fix it,... I dropped to much weight from my heavy squat set and finished 20, but had more in the tank. So next time,... hmmm,. watch out thighs!!! Again, thanks for the help, guidance,and direction!!! Imp, that was awesome video you sent, reps to you!!!
 
bonscott said:
Alright, second worjout of DC training,... things went well, I just thought a widowmaker was a 20 rep squat, but I have been enlightened. My point is, I lacked intensity on my manmaker!!! I'm aware of the problem, so I can fix it,... I dropped to much weight from my heavy squat set and finished 20, but had more in the tank. So next time,... hmmm,. watch out thighs!!! Again, thanks for the help, guidance,and direction!!! Imp, that was awesome video you sent, reps to you!!!
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Np man. Good luck with everything.

I did ATG squats today for quads, and my widow maker was brutal..lol
 
tribaltek said:
My main issue is that he came in here with a holier than thou attitude with his "certifications", yet couldn't even bother to read about the program we were talking about in the thread.
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I am holier then thou... I have servants that read for me. pffft
 
I watch these videos and wonder how these guys are going to be doing in a few years. Some of the form with these squats and some other things with upper body... tons of these guys use terrible form.. knees come over the toes.. You can hear knees crackling the whole time.. terrible.. some guys have huge shoulders that are so rounded forward.. you wonder if they ever knew they were supposed to be keeping them back... then guys complain about "shoulder issues" its called "training issues"
 
haha you guys need to relax. I started the thread to ask dumb questions about dc training, I got a reply and went and worked my ass off. I acutally did about twice the amount of work as a dc workout and my body is shredded this week. I made the proper adjustments and I am finishing today with a set of heavy squats. then heal. then start DC next week monday First thing. My technique is almost flawless and it is just a matter of time and gaining strength now. I read all about dc training and fully understand the simple concept of its methods. thanks:ntome:
 
This kid shows a ton of heart(BRUNO from intense muscle) this **** inspires the hell out of me every time i see it.

Some people forget it isn't all about the # of lbs attached to the bar, it is about using a heavy weight FOR YOU, giving it everything you got, and progressing. Lots of people would have stopped by rep 10-12.
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Day three of DC,.. all is well, did some dips, bb press, skull crushers, lat pulldowns to front, and rack deads. Coula went a little heavier on deads as got 25 reps on work set,... but still crunching numbers. Stoked about this sorta training, will give it my all for 8 weeks and assess at that point.
 
bonscott said:
Day three of DC,.. all is well, did some dips, bb press, skull crushers, lat pulldowns to front, and rack deads. Coula went a little heavier on deads as got 25 reps on work set,... but still crunching numbers.
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word... keep that detailed log and watch those weights increase.

bonscott said:
Stoked about this sorta training, will give it my all for 8 weeks and assess at that point.
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Just tell yourself, Rome wasn't built in a day.. atleast your giving it time to work
 
Day 4 and 5 of DC training going well,.. still crunching numbers, maybe gonna start a log in a week or 2, just for info purposes as I'm no authority for sure. Started cardio on Tues, and will do more Thursday. Doesn't seem to be much on AM bout DC training. I know Beezle has an extensive log, and his numbers have gone through the roof. So, all and all, still stoked bout DC training and crunchin' numbers. Again, probably will begin a log for info as well as motivational reasons. More info coming,... till then everyone keep hittin' it in the gym!!!
 
DC is the holy grail for me haha.

I used it last spring for the first time, then I went on a cutting diet/training program.

Today is my first day back after a 7 week diet, and I'm starting up DC training again. It's brutal, intense, and quick. Its great.
 
I did my first official balls-to-the-walls DC set today after doing some testing of the rep ranges, weights, and stretches over the last few weeks.

Today was damn amazing. Those stretches are INTENSE! Can't wait to see how things are when I have 8 weeks of this training under my belt.
 
Good news tribal,... yes I find the stretches to be excruciating,.. but worth it!
 
I'm only two weeks in and getting numbers right for a full out run at DC training, and what I like is it frees me up to do more cardio, even though I'm only doing it TUES and THURS. But I already seem to be slimming out. Could be in my head, but my point is, I think this training can be used for bulking, cutting, whatever!!!
 
bonscott said:
I'm only two weeks in and getting numbers right for a full out run at DC training, and what I like is it frees me up to do more cardio, even though I'm only doing it TUES and THURS. But I already seem to be slimming out. Could be in my head, but my point is, I think this training can be used for bulking, cutting, whatever!!!
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It can indeed.. I have had much success at it. Especially at the retaining/gaining strength while dieting. Personally, i just keep my RP ranges a bit higher 15-20, and i find my blasts last a bit longer like this, and i can stay progressing..

Everyone is different though.
 
imprezivr6 said:
It can indeed.. I have had much success at it. Especially at the retaining/gaining strength while dieting. Personally, i just keep my RP ranges a bit higher 15-20, and i find my blasts last a bit longer like this, and i can stay progressing..

Everyone is different though.
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When I "cut" I plan on using those ranges as well. Im happy to see you had good success with it already.
 
imprezivr6 said:
It can indeed.. I have had much success at it. Especially at the retaining/gaining strength while dieting. Personally, i just keep my RP ranges a bit higher 15-20, and i find my blasts last a bit longer like this, and i can stay progressing..

Everyone is different though.
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Don't listen to impreziv. He learned his DC knowledge from me, from when I was trained by Dante. He has no clue what he is talking about and probably shouldn't be taken seriously. :D

Btw do you still have all of those PM's from so long ago?
 
BOHICA said:
Don't listen to impreziv. He learned his DC knowledge from me, from when I was trained by Dante. He has no clue what he is talking about and probably shouldn't be taken seriously. :D

Btw do you still have all of those PM's from so long ago?
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YA man.. i got all ur emails, and most of the pm's.

I really can't thank ya enough for giving me everything i needed, to make sure i was doing the program correctly.

Good to see ya on here man, thanks again!
 
Rugger said:
When he says this



Does he mean shoot for 8 but go farther if you can?
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He means use a weight where you get about 8, give or take at failure.. If you get to 8, and got more in you, don't stop..

It takes a little bit to get ur correct working weights.

Also it depends where your rep range is... For instance, if your doing a movement where you are shooting for 20-30rp(db chest presses for example), you will need to pick a weight where you can get more on your first set(12 or so)
 
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