DC Training Thread (Part 2)

Training Bodybuilding
41

[quote]jc2000 wrote:
Just want to say all you long time dc’s are nucking futs… seriously… and i do mean that in the nicest possible way.

I’ve been doing this for only 3 weeks now (5 weeks total including 2 weeks setting up) and have never been so tired in all my life, i struggle to stay awake 2 to 3 hours after a workout and wake up tired & (consistently) sore the next day. Sorry for the rant, call me a pussy.

They say the difference between insanity & genius is a very fine line and i’m questioning where DC falls at the moment… so far i’m up about 3 to 4 kgs from my starting weight 5 weeks ago (this is after dropping 2kgs in the first 2 week set up period so i’m actually up about 5 to 6 kgs, in 3 weeks!! from my most recent, lowest weight)… So i’m leaning towards genius.

Oh and i got asked tonight “what i was on?” by a couple of mates, one of the guys asking was actually an older (40’s i think) former Mr Aust. winner, so the comment was a real compliment, after trying to explain it, “no, seriously what are you on?” I just laughed and said i’d come over sometime over the weekend and explain/ show them what dc is. I knew i’m bigger, but didn’t think it was to that extent.

If i keep gaining at half this rate i’ll be very impressed. The only body part that hasn’t really responded to dc yet are my calves, but we’ll see how they’re going in 4 to 6 weeks or so.[/quote] If the standard calf method doesn’t work, you can try a) RPing them instead or b) the alternate calf method Dante wrote about in the second “random thoughts” thread (I think that was the one, dunno, where is Scott when you need him lol :wink: [quote]

I’ve been questioning if i should drop the third leg of the rp sets or even just do straight sets at the moment, but it’s working as is, so i’ll be true to the concept until i start stalling and re-evaluate everything during my first cruise… if i’m still alive then, lol.
[/quote]

I get super-fatigued after DC workouts, too. Diet can make a difference, but yeah.

You can occasionally take a friday off or so, or reduce overall frequency a tad…
Say, Mon, Thur, Sun, Wed,… Or whatever. Can be done to fit your own recovery abilities if you run into trouble.

And yeah, straight sets are an option. Hey, Upkaireh Mbooto (don’t remember his exact handle, check the GAL thread about 2009 members, he posted in there) posted something about his way of straight-setting the big Presses and such… Check his post history, it’s his most recent post in the old DC thread. You could do that if all else fails… Worked well for him, but as long as you can keep going and progressing well with the standard stuff, keep doing it as you are now.

42

[quote]RobbyRob wrote:
sento you were cool man…i couldnt imagine how many guys come on the site asking for handouts so i could understand any frusration…but im totally motivated to start monday… ill probably still have a few questions here and there… so bare with me at times lol…[/quote]

Well, if you actually end up annoying Sento, then there’s always me left to answer questions, right? (and of course Scott, though he seems to be busy/absent at the moment).
Not that it’s all that easy to piss off Sento… You’d have to be related to dankid in order to manage that feat :slight_smile:

43

[quote]Cephalic_Carnage wrote:
RobbyRob wrote:
sento you were cool man…i couldnt imagine how many guys come on the site asking for handouts so i could understand any frusration…but im totally motivated to start monday… ill probably still have a few questions here and there… so bare with me at times lol…

Well, if you actually end up annoying Sento, then there’s always me left to answer questions, right? (and of course Scott, though he seems to be busy/absent at the moment).
Not that it’s all that easy to piss off Sento… You’d have to be related to dankid in order to manage that feat :slight_smile:

[/quote]

LOL. Now you’ve done it C_C, I’ll probably get a PM any minute now. :wink:

44

[quote]Cephalic_Carnage wrote:
jc2000 wrote:
Just want to say all you long time dc’s are nucking futs… seriously… and i do mean that in the nicest possible way.

I’ve been doing this for only 3 weeks now (5 weeks total including 2 weeks setting up) and have never been so tired in all my life, i struggle to stay awake 2 to 3 hours after a workout and wake up tired & (consistently) sore the next day. Sorry for the rant, call me a pussy.

They say the difference between insanity & genius is a very fine line and i’m questioning where DC falls at the moment… so far i’m up about 3 to 4 kgs from my starting weight 5 weeks ago (this is after dropping 2kgs in the first 2 week set up period so i’m actually up about 5 to 6 kgs, in 3 weeks!! from my most recent, lowest weight)… So i’m leaning towards genius.

Oh and i got asked tonight “what i was on?” by a couple of mates, one of the guys asking was actually an older (40’s i think) former Mr Aust. winner, so the comment was a real compliment, after trying to explain it, “no, seriously what are you on?” I just laughed and said i’d come over sometime over the weekend and explain/ show them what dc is. I knew i’m bigger, but didn’t think it was to that extent.

If i keep gaining at half this rate i’ll be very impressed. The only body part that hasn’t really responded to dc yet are my calves, but we’ll see how they’re going in 4 to 6 weeks or so. If the standard calf method doesn’t work, you can try a) RPing them instead or b) the alternate calf method Dante wrote about in the second “random thoughts” thread (I think that was the one, dunno, where is Scott when you need him lol :wink:

I’ve been questioning if i should drop the third leg of the rp sets or even just do straight sets at the moment, but it’s working as is, so i’ll be true to the concept until i start stalling and re-evaluate everything during my first cruise… if i’m still alive then, lol.

I get super-fatigued after DC workouts, too. Diet can make a difference, but yeah.

You can occasionally take a friday off or so, or reduce overall frequency a tad…
Say, Mon, Thur, Sun, Wed,… Or whatever. Can be done to fit your own recovery abilities if you run into trouble.

And yeah, straight sets are an option. Hey, Upkaireh Mbooto (don’t remember his exact handle, check the GAL thread about 2009 members, he posted in there) posted something about his way of straight-setting the big Presses and such… Check his post history, it’s his most recent post in the old DC thread. You could do that if all else fails… Worked well for him, but as long as you can keep going and progressing well with the standard stuff, keep doing it as you are now.

[/quote]

I’ve tried the RP’ing method for calves, and I’ve gotta say that (for me anyhow) it doesn’t work as well as the standard method. Still tough, and you can make good strength gains with it, but I never got that same feeling/growth as I did using the standard method (and that’s even with adding in an extreme stretch for calves). I know that some have reported great results from it though, so yeah, give it a shot if the standard method doesn’t work.

Never tried the “alternative” method though, sounds “fun”. :wink:

45

Thanks CC & Sento,

I’m not really tempted to change too much at the moment as it’s going so well, the above was more of a tip of the hat to the long time dc’ers, as in a very short period of time i’ve been doing this it’s kicked my ass.

Diet is pretty good (protein & cals are high) i think i read one too many times Dante’s quote about eating as many patties on a bun as possible and over-enduldged, so before i made a comment about how dc made me look like my aviator, i took heed and tightend things up this week, and have tightened up considerably over this last week already. I actually calculated that in my morning & evening shakes i was getting over 700cals in each, so i’ve reduced these abit while keeping the protein as close to 100g as possible (change of protein powder combinations). I was actually having a shake with most meals as well, which again the powder has changed to a higher % protein option.

I will need to make some changes to my program, no more leg press for me and i really need some new back thickness exercises for the next few weeks, due to a rib injury, i can’t pull off the floor at the moment, too painful, everything else seems ok so far. Back thickness for me is a relative strength so i’m not too fussed at the moment. I tried out the forward-leaning-half-seated-row last night, to the amusment of a few around me, but it felt alright, played around with the pulling angle to try and get my traps more involved.

For calves i’m looking at, 1: seated h/s calf raises & 2: donkies, both done the traditional dc way, and possibly doing either of these 2 exercises rp’d for the 3rd calf movement, i really want to keep things as prescribed for as long as possible. It’s worked well so far and calves may just need some more weight to start going, i had to start way lighter to get the timing right on these and the stregth & reps are gaining pretty quickly so they may just need more time & weight, i have enough faith in the routine to keep banging away with these for a while yet. Time will tell.

46

Squats yesterday:

335 x 6, 245 x 20

So sore. :[

47

Actually, I wanted to come in here and just mention something. I was talking with a friend the other day about training and he was talking about high amounts of volume, going to failure on EVERY set, working a muscle once a week etc.

I told him thats not necessary. He said bullshit, cuz all the other bodybuilders do that (I mentioned that they ramp up to a top set for each exercise, for 3-4 exercises, so in reality, its not high volume).

Anyways, I mentioned DC training, and how it defies so many misconceptions about training, yet produces some of the best results out there. The fact that you work a muscle more frequently (3x in 2 weeks compared to 2x in 2 weeks for the norm), only doing ONE set in a workout per muscle group, using mainly compound exercises for the larger muscle groups, using sufficient variety (via exercise rotation) without overindulgence, and most importantly, not caring about the pump or burn but rather focusing on progression.

I showed him some before and after pics. He shut his mouth.

Just wanted to share this little story.

Keep up the good work.

48

[quote]Sentoguy wrote:
Cephalic_Carnage wrote:
RobbyRob wrote:
sento you were cool man…i couldnt imagine how many guys come on the site asking for handouts so i could understand any frusration…but im totally motivated to start monday… ill probably still have a few questions here and there… so bare with me at times lol…

Well, if you actually end up annoying Sento, then there’s always me left to answer questions, right? (and of course Scott, though he seems to be busy/absent at the moment).
Not that it’s all that easy to piss off Sento… You’d have to be related to dankid in order to manage that feat :slight_smile:

LOL. Now you’ve done it C_C, I’ll probably get a PM any minute now. ;)[/quote]

:smiley:

49

F*ck sake :frowning:

Cant move any muscle anywhere in my body, it’s just one mass of hurt !

Even extreme stretching did little for it, now i know how beginner feel bloody OW.

And as expected my weights have indeed crashed and burned due to my sabbatical, though i shall work on returning a.s.a.p. to my former glory days :stuck_out_tongue:

50

[quote]forbes wrote:
Actually, I wanted to come in here and just mention something. I was talking with a friend the other day about training and he was talking about high amounts of volume, going to failure on EVERY set, working a muscle once a week etc.

[/quote]

Any Volume guy switching to DC or vice versa will make good gains as they are at oppisite ends of the spectrum, wwwwaayyy back Sento and I had a to do over that exact topic LOL

And here i am a DC cult member.

Guess who won the argument :stuck_out_tongue:

51

So i just started trying out DC training and was reading the article and what not and was wondering why for A1 for example the chest exercise is 11-15RP and then for A2 its 20-30RP is this a typo or is that correct? Also for exercises that are not in the 11-15RP range but are in the 20-30RP range how do you select the amount of weight to use is it still one that you can rep out 10 times or do you go lighter for the 20-30RP range?

52

[quote]jck524 wrote:
So i just started trying out DC training and was reading the article and what not and was wondering why for A1 for example the chest exercise is 11-15RP and then for A2 its 20-30RP is this a typo or is that correct? Also for exercises that are not in the 11-15RP range but are in the 20-30RP range how do you select the amount of weight to use is it still one that you can rep out 10 times or do you go lighter for the 20-30RP range? [/quote]

Just start light and see how many RP reps you get, then adjust next time you train (if necessary).

15-30 or 20-30 RP is done on all DB presses (due to issues with getting the heavier 'bells into position 3 times after going to failure… If you go 11-15 with the 160’s or more, chances are you may not even get a single rep on your third RP leg… Also, injury factor) and extensions and such.

11-15 is done only for exercises where you can safely go that heavy.

12-20RP (or 15-20)is the standard range that pretty much works well for everything else, or everything in general.

53

[quote]Cephalic_Carnage wrote:
jck524 wrote:
So i just started trying out DC training and was reading the article and what not and was wondering why for A1 for example the chest exercise is 11-15RP and then for A2 its 20-30RP is this a typo or is that correct? Also for exercises that are not in the 11-15RP range but are in the 20-30RP range how do you select the amount of weight to use is it still one that you can rep out 10 times or do you go lighter for the 20-30RP range?

Just start light and see how many RP reps you get, then adjust next time you train (if necessary).

15-30 or 20-30 RP is done on all DB presses (due to issues with getting the heavier 'bells into position 3 times after going to failure… If you go 11-15 with the 160’s or more, chances are you may not even get a single rep on your third RP leg… Also, injury factor) and extensions and such.

11-15 is done only for exercises where you can safely go that heavy.

12-20RP (or 15-20)is the standard range that pretty much works well for everything else, or everything in general.
[/quote]

awesome, ill head over there and read up on that, thanks for the response.

54

[quote]Stronghold wrote:

Probably busy drinking, not dieting, and hitting on fat chicks.
[/quote]

Only one of those is true lol

55

I went on an extended shit load while visiting my girlfriend… back on yummy chicken+olive oil and green beans today though with a 45 minute cardio session waiting for me in the morning.

56

[quote]Cephalic_Carnage wrote:

You didn’t miss much… Forum went down the drain over the last few days (once again).

[/quote]

Yes, yes it did. This place is Days of our Lives as of late.

DC Update: Im on week 5 of my first blast. Things are going pretty well I would say. Last cycle I lost two exercises (Flat BB Bench and OH BB Press), and yesterday I lost seated OH DB Press. However, I have been making good gains on everything else. I hit 335X20 for my squat widowmaker last week which I was fucking stoked about.

Also, yesterday, I got 365X12 for DL which I was also stoked about. None of my week to week gains are outerworldly (I am getting like 10 more lbs or 2-3 more reps), but I am definetely getting stronger. Being that I was having trouble pushing through strength plateaus on almost everything before this, I am pretty satisfied so far.

57

[quote]Scott M wrote:
I went on an extended shit load while visiting my girlfriend… back on yummy chicken+olive oil and green beans today though with a 45 minute cardio session waiting for me in the morning. [/quote]

Seems to be catching lol

Ceph try it out :stuck_out_tongue:

58

[quote]RMorrison wrote:
Cephalic_Carnage wrote:

You didn’t miss much… Forum went down the drain over the last few days (once again).

Yes, yes it did. This place is Days of our Lives as of late.

DC Update: Im on week 5 of my first blast. Things are going pretty well I would say. Last cycle I lost two exercises (Flat BB Bench and OH BB Press), and yesterday I lost seated OH DB Press. However, I have been making good gains on everything else. I hit 335X20 for my squat widowmaker last week which I was fucking stoked about.

Also, yesterday, I got 365X12 for DL which I was also stoked about. None of my week to week gains are outerworldly (I am getting like 10 more lbs or 2-3 more reps), but I am definetely getting stronger. Being that I was having trouble pushing through strength plateaus on almost everything before this, I am pretty satisfied so far.
[/quote]

a) how old are you? If you’re 40+… Are you on HRT?
b) try being more explosive on your positives on those exercises you keep losing(and make sure to initiate the movement with the target muscle) and try to really get your body tight like when pl benching (just not necessarily to such extremes)
c) maybe +50 cals a day or so? A bit more protein? Could help.

Maybe the above can help you out a bit, but hey, making weekly progress of +2-3 reps or +5-10 lbs will add up nicely, too!

59

[quote]300andabove wrote:
Scott M wrote:
I went on an extended shit load while visiting my girlfriend… back on yummy chicken+olive oil and green beans today though with a 45 minute cardio session waiting for me in the morning.[/quote] You could use your girlfriend for morning cardio. Just sayin’… It makes the whole thing a lot more pleasant.[quote]

Seems to be catching lol

Ceph try it out :P[/quote]
Go away. I’m not fat, I’m in the off-season! :wink:

60

[quote]RMorrison wrote:
DC Update: Im on week 5 of my first blast. Things are going pretty well I would say. Last cycle I lost two exercises (Flat BB Bench and OH BB Press), and yesterday I lost seated OH DB Press. However, I have been making good gains on everything else. I hit 335X20 for my squat widowmaker last week which I was fucking stoked about.
[/quote]

Shit, man, that’s an impressive widowmaker. No offense but in your Feb 09 profile pics you don’t look like you could get anywhere close to 335x20 for squats… were they free-style back squats? What sort of progress have you made since Feb? Anyways, if that number is legit, really good job.