DC training

I am seriously considering and planning to use dc training once I heal up from an injury. I have studied the methods and have applied bits and pieces in the past , but this will be my first time actually attempting it fully
 
I can say I've made consistent progress since February using DC principles and continue to every work out...
 
mbell4377 said:
I can say I've made consistent progress since February using DC principles and continue to every work out...
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That's what I like to hear. are you doing full stretching protocol? Cardio? Diet?

Sorry for all the questions just very interested in giving it a shot and want some current feedback.
 
EMPIREMIND said:
That's what I like to hear. are you doing full stretching protocol? Cardio? Diet?

Sorry for all the questions just very interested in giving it a shot and want some current feedback.
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Doing the full program, I'm on a keto diet cutting right now though
 
mbell4377 said:
Doing the full program, I'm on a keto diet cutting right now though
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Nice. I am going to be starting about 4000 cals a day. Going to be doing 30mins fasted cardio everyday and a second cardio session on my off days. Doing that to keep my appetite and metabolism high. Then just keep adding in more food as needed. Also doing all my carbs peri workout. Other than that going to be running the program to the t.
 
I've been utilizing the rest pause part of Dc training with full body training, I definitely have been getting stronger more consistently then doing push pull or a bro split.
 
Nothing has been more impacting for overall strength for me. I run it once or twice a year for the last 5-6 years.
 
kisaj said:
Nothing has been more impacting for overall strength for me. I run it once or twice a year for the last 5-6 years.
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How has the muscle gain been? Do you get more hypertrophy from dc verse higher volume training? How have you found the stretching?
 
I loved DC training back in the days. Heck I even hired Ken "Skip" Hill to prep me for my show back then. Glad to hear people are still doing it.
 
EMPIREMIND said:
How has the muscle gain been? Do you get more hypertrophy from dc verse higher volume training? How have you found the stretching?
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Muscle gain is there no question, but it is primarily strength improvement and improved endurance. A hypertrophy routine like PHAT is going to build more mass. I personally find that they compliment each other when run back to back. I will run DC or just a R/P routine as mentioned once or twice a year to set my strength baseline.

The stretching is well, a pain in the ass but a necessary part if you are going to follow it. I'm often sore throughout the entire routine run mainly due to the stretching.
 
Do any of you throw in the stretches even if you aren't running the program?
 
R1balla said:
I do sometimes. Also do rest pause often as well.
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I incorporate a lot of rest pause as well anyway. My favorite intensity technique
 
R1balla said:
Depends on her experience level. This isn't a routine for beginners.
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She's not a beginner, we train mountaindog and rest pause as is. She does alot of volume and high amounts of cardio currently. We want to put size on her legs, so I figure a reduction of volume along with a surplus of calories and some intense training will be good. I've read Dante mentioning a 4 day split for females, just wanted to see if any ppl on here have experience with it.
 
EMPIREMIND said:
She's not a beginner, we train mountaindog and rest pause as is. She does alot of volume and high amounts of cardio currently. We want to put size on her legs, so I figure a reduction of volume along with a surplus of calories and some intense training will be good. I've read Dante mentioning a 4 day split for females, just wanted to see if any ppl on here have experience with it.
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I trained a client a while back and did DC for the weights and HIIT cardio. Worked great.
 
It's by far the most productive routine I've ever used, the constant fight to beat the log book, etc...is necessary for me. My enthusiasm stays high also because I'm constantly breaking PR's every workout....
 
mbell4377 said:
It's by far the most productive routine I've ever used, the constant fight to beat the log book, etc...is necessary for me. My enthusiasm stays high also because I'm constantly breaking PR's every workout....
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This was my exact reasoning for using it. I usually log my workouts so the constant goal of getting stronger just logically made sense in the journey to get bigger and better.
 
I do it but DC is one of the training routines that is hard to do without a partner or personal trainer. Volume training is always easier to do on your own which I think appeals to a lot of people. Mike Mentzer's high intensity workouts for example are practically impossible to do on your own which makes it less desirable for people.
 
I just switched to DC from a high volume routine. I always lose my mind due to the reduction of volume.

Here's a question and I would prefer honest answers. According to the DC protocol you are supposed to be peforming the eccentric phase at 5 to 6 seconds. How many of you guys are truely achieving 5 to 6 seconds of eccentric? How has this impacted you working set weight relative to your traditional set weight?

I have no issue leaving my ego at the door. Who else can say the same?

Talk amungst yourselves... ;)
 
5-6 seconds was just a number thrown out (it was originally 7-8), he was referring more to a controlled negative. And, I use this with all rest pause training so I could not say if there is a benefit to not using it because strength really shines with these programs.
 
All of my straight set training has a "controlled" negative but it's not in the 5 to 6 second range. However it evolved be it thrown out or used to be its out there at 5 to 6 seconds. It's a training protocol that is pretty explicit and I usually don't take liberties.

I do no other rest pause training so for me when I do DC it's a significant difference to control my negative an intentional 5 to 6 seconds.

How long is your RP controlled negative when doing DC and does it deviate from your straight set controlled negative?
 
RP negatives are the same as with DC, the primary difference in my two training methods relies heavily on the stretching. I would say I am 4-5 sec range. With any other routine, it is faster overall and I do not concentrate on the negative.
 
At the end of my workout 1A yesterday I was very apprehensive as it was so little volume yet today I'm quite sore. ;)

I did 2A this morning. If tomorrow is anything like today I'll be quite sore.

I'm relieved by the DOMS. It motivates me to eat and sleep this weekend. :)
 
David Dunn said:
I just switched to DC from a high volume routine. I always lose my mind due to the reduction of volume.

Here's a question and I would prefer honest answers. According to the DC protocol you are supposed to be peforming the eccentric phase at 5 to 6 seconds. How many of you guys are truely achieving 5 to 6 seconds of eccentric? How has this impacted you working set weight relative to your traditional set weight?

I have no issue leaving my ego at the door. Who else can say the same?

Talk amungst yourselves... ;)
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Ego gone with DC.
 
Distilled Water said:
Is anyone on here doing DC training anymore? I searched and doesn't seem like any one has logged anything in a few years.
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This has been the best method for gaining mass I've used (whether on or off gear). However, I do think once you gain the mass adding a higher volume routine (such as Max-OT) can help with more complete development.

But it is IMO the best bulking/mass gaining routine especially for those more on the ecto/hardgainer side of things.
 
David Dunn said:
I just switched to DC from a high volume routine. I always lose my mind due to the reduction of volume.

Here's a question and I would prefer honest answers. According to the DC protocol you are supposed to be peforming the eccentric phase at 5 to 6 seconds. How many of you guys are truely achieving 5 to 6 seconds of eccentric? How has this impacted you working set weight relative to your traditional set weight?

I have no issue leaving my ego at the door. Who else can say the same?

Talk amungst yourselves... ;)
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DC (Dante) addressed this himself in the past, and he basically said that he said 5-6 seconds as in a 5-6 count, not 5-6 full seconds. He expects people will be counting 123456 fast, and he basically is saying you should do a slow, controlled eccentric portion, but it does not need to last a full 5-6 seconds, more like 2-3 "real" seconds IMO.
 
I've been planning out my upcoming dc program and the nutrition is throwing me for a loop. I train daily around 7pm. I have had good success with peri workout nutrition and keeping my carb intake centered around my workouts. Pre, intra, post. I am familiar with Dante's cutting carb rule, but it doesn't seem like it would fit. I have thought I could do high pro and fat all morning then around noon start loading the carbs and finish with my intra workout drink, which would have karbolyn or hbcd. Then after the gym (my last meal before bed) back to pro and fat. Any suggestions fellas?
 
I'm curious to hear some feedback on recovery.

Which is most beneficial anecdotally for you guys; increased sleep and R&R or increased calories?
 
EMPIREMIND said:
I've been planning out my upcoming dc program and the nutrition is throwing me for a loop. I train daily around 7pm. I have had good success with peri workout nutrition and keeping my carb intake centered around my workouts. Pre, intra, post. I am familiar with Dante's cutting carb rule, but it doesn't seem like it would fit. I have thought I could do high pro and fat all morning then around noon start loading the carbs and finish with my intra workout drink, which would have karbolyn or hbcd. Then after the gym (my last meal before bed) back to pro and fat. Any suggestions fellas?
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Keep carbs peri, but you'll need less intra with the reduced DC volume. How many are you doing now?

Post workout carbs are still advised by Dante even if training later. Remeber, you lift to build muscle and burn fat with cardio and diet.
 
Distilled Water said:
Keep carbs peri, but you'll need less intra with the reduced DC volume. How many are you doing now?

Post workout carbs are still advised by Dante even if training later. Remeber, you lift to build muscle and burn fat with cardio and diet.
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Well up until now I've used a Keto based diet and only consumed carbs peri workout. 75 pre, 50
Intra and 75 post.

Protein pretty much 1.75 x bodyweight, and fats around .75 per lb. this was during my recomp.
 
Have any of you dc trainers tried fortitude yet? I have laid out my dc programming and nutrition so far, but was thinking since Scott is currently and actively developing and supporting fortitude training, and Dante doesn't really post about dc anymore just wondering if fortitude may be the better move since Scott says it's dc 2.0...
 
So I purchased the fortitude training e book and joined in on the forum. Definitely is a more expanded dc training. I also like the detail on the tiers to either add more volume or take away. This is kind of what sold me. Very very detailed info in the book, easy to read, and every question I had was answered. Also a very easy read. I recommend you guys to check this out if you haven't. Great stuff
 
Starting to run fortitude. I have to say this is a very adaptabke program and everything gets hit 4 days a week. He has different volume tiers so you can easily adapt to a deload. After reading the eBook I highly recommend this plan. 20 bucks and worth every penny. Over 700 cited studies with alot of hyperlinks for all the science guys.
 
I'm about 6 weeks into fortitude training, getting prepared for my first cruise period in the program. I absolutely love this program and will be training like this for a very long time.... My whole body is responding really well.
 
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