DC Training Thread (Part 2)

Training Bodybuilding
841

[quote]johnson575 wrote:
Here’s is what i’ve been doing. I am very new to DC training. I have about 3 and a half years of training under my belt before starting. Any and all advice will help greatly.

smith incline 8-12 rp (stretch)
db shoulder press 8-12 rp (stretch)
smith close grip 15-20 rp (stretch)
wide pulldowns 8-12 rp (stretch)
rack pulls 10-15 ss (stretch)

seated calf raise 15-20 ss (stretch)
lying leg curl 8-12 rp (stretch)
hack squat 8-12 ss (stretch)
bb curl 8-12 rp
pinwheels 10-15 ss (stretch)

hammer flat press 8-12 rp (stretch)
standing bb shoulder press 8-12 rp(stretch)
rope ext 15-20 ss (stretch)
lat pullovers 8-12 rp
db rows 15-20 ss (stretch)

standing single calf raise 15-20 ss (stretch)
seated leg curl 8-12 rp (stretch)
front squat 10-15 ss (stretch)
seated db curl 8-12 rp (stretch)
wrist curls 15-20 ss (stretch)

I’m still playing around with a couple of weights in my chest and thickness lifts. Recovery so far has not been an issue. I think its due to this being a lower volume program then what i was on previously. I’m still hitting the gym on Tuesdays and Thursdays, but i just do 60mins of steady cardio and about 10-20 mins in the sauna. I’m eager to hear back from those with more experience in dc training. thanks guys.[/quote]

to be very honest, i never tell people to just try again, but i am going to have to tell you to try again with this blast. there are too many things wrong with it. the order goes, without exception, chest/shoulders/tri/width/thickness and the next time bicep/forearm/calf/hams/quads. you need 6 separate workouts as you have 3 exercises per body part. the lowest a rp set is is 11-15, it can go as high as 20-30. 20-30 is for exercises such as db moves (any) and also for things such as skullcrushers which can damage elbows.

842

Oh shit, i didnt post 5 and 6. But it doesnt really seem that it would make a difference. I’m going to start a new program over then. Is it my exercise selection? My volume? My rest pause sets need to be upped to 11-15. Bicep and triceps movements need to be upped also? I’m sorry, i should have done more research. I based my whole program around this blog and this site. But i think the mods will get mad again if i post it up here. Its like the first or second thing that comes up on google after i searched doggcrapp training. Are my body part groupings not right?

843

[quote]johnson575 wrote:
Oh shit, i didnt post 5 and 6. But it doesnt really seem that it would make a difference. I’m going to start a new program over then. Is it my exercise selection? My volume? My rest pause sets need to be upped to 11-15. Bicep and triceps movements need to be upped also? I’m sorry, i should have done more research. I based my whole program around this blog and this site. But i think the mods will get mad again if i post it up here. Its like the first or second thing that comes up on google after i searched doggcrapp training. Are my body part groupings not right?[/quote]

For a good example, look at the blast that “300andAbove” has. It is the 2nd post on the 2nd page of this thread. That is a great example of what it should look like.

844

[quote]johnson575 wrote:
Oh shit, i didnt post 5 and 6. But it doesnt really seem that it would make a difference. I’m going to start a new program over then. Is it my exercise selection? My volume? My rest pause sets need to be upped to 11-15. Bicep and triceps movements need to be upped also? I’m sorry, i should have done more research. I based my whole program around this blog and this site. But i think the mods will get mad again if i post it up here. Its like the first or second thing that comes up on google after i searched doggcrapp training. Are my body part groupings not right?[/quote]

if you go over to the doggpound at IM you will find most if not all of the information that you need there. i also wrote a post there called “general guidelines…” can’t remember the rest of it, but it basically explains a lot of the stuff about how to set up rep ranges. you need to just get the order correct on your exercises and like you said post 5 and 6. i personally have never read the other blogs about doggcrapp or anything like that. i personally get any and all info from im.

845

Hi DC trainers

May I enquire as to how long does a typical session in the gym take using this protocol.
Also this appears to be an advanced training programme, would it benefit me who is at best slightly better than a beginner - 5-6 years of training?
Thanks

846

[quote]Bear943 wrote:
Hi DC trainers

May I enquire as to how long does a typical session in the gym take using this protocol.
Also this appears to be an advanced training programme, would it benefit me who is at best slightly better than a beginner - 5-6 years of training?
Thanks [/quote]

if you are at the beginner stage, then no, there are probably better things for you to do at this point. a typical session can vary. personally i take about an hour or so on a non deadlift/squat day. on those days it can go between 1.25-1.5 hours.

847

[quote]Bear943 wrote:
Hi DC trainers

May I enquire as to how long does a typical session in the gym take using this protocol.
Also this appears to be an advanced training programme, would it benefit me who is at best slightly better than a beginner - 5-6 years of training?
Thanks [/quote]

What numbers are you putting up?

Session time depends. Gotta take your time between exercises, and the stronger you are, the more warm-ups you’ll need… When using the 2-way, it takes me about one and a half hour for chest+delts+tris+backwidth+backthickness, less for the bi+leg day.

848

105kg at 1.76m, I’d put that in the intermediate stage… DC is still not something you absolutely have to do or anything, but you could probably pull it off with ok results.

849

[quote]Cephalic_Carnage wrote:

What numbers are you putting up?

Session time depends. Gotta take your time between exercises, and the stronger you are, the more warm-ups you’ll need… When using the 2-way, it takes me about one and a half hour for chest+delts+tris+backwidth+backthickness, less for the bi+leg day.

[/quote]

barbell bench 160 4-5 reps
incline 140 4-5 reps
squats 200 5 reps
military press 100 6-7 reps
rack pulls 240 5-6 reps
weight in kilograms

Thanks for the clarification but though it piques my interest as it apparently works well for the advanced chaps, I dont think I’m ready for such an advanced program yet. I probably can’t keep up the intensity with so many bodyparts per session and apparently there’s overlaps between bodyparts. Will definitely give it a shot in future once I put up bigger weights and advance into intermediate.

850

[quote]Bear943 wrote:
Cephalic_Carnage wrote:

What numbers are you putting up?

Session time depends. Gotta take your time between exercises, and the stronger you are, the more warm-ups you’ll need… When using the 2-way, it takes me about one and a half hour for chest+delts+tris+backwidth+backthickness, less for the bi+leg day.

barbell bench 160 4-5 reps
incline 140 4-5 reps
squats 200 5 reps
military press 100 6-7 reps
rack pulls 240 5-6 reps
weight in kilograms

Thanks for the clarification but though it piques my interest as it apparently works well for the advanced chaps, I dont think I’m ready for such an advanced program yet. I probably can’t keep up the intensity with so many bodyparts per session and apparently there’s overlaps between bodyparts. Will definitely give it a shot in future once I put up bigger weights and advance into intermediate.[/quote]

As far as the weights and bodyweight go, you’re smack-bang in the intermediate stage already, congrats!
Any plans as to what you are going to do now? If you want to try it out, give DC a go anytime (just post your first blast rotation here for review).

851

Hey guys, logging my return to DC right here:

Check it out if you’ve got time. I realize that there are some things in there that are not “by the books”, but after several conversations with Scott regarding my modifications and some of the tweaks that the big boys on IM make to the program with their clients, I’ve decided that my current layout will be best for me at this time.

852

[quote]Cephalic_Carnage wrote:
Bear943 wrote:
Cephalic_Carnage wrote:
As far as the weights and bodyweight go, you’re smack-bang in the intermediate stage already, congrats!
Any plans as to what you are going to do now? If you want to try it out, give DC a go anytime (just post your first blast rotation here for review).

[/quote]

I intend to continue with the bodypart split I’m doing - actually am tracking it but it has to be the most boring log on this site coz everything pretty much stays the same except for some minor variation in weight and reps. Occasional use of drop sets or extended sets (similar to rest pause in DC).
Aiming to hit a solid bodyweight of around 115kgs+, with 20 inch arms of course haha =). I started this pursuit late so it is not going to be easy… When I feel that I’m past the beginner stage hopefully in 1 or 2 years time, then DC training it is.
Thanks for your time.

853

[quote]Bear943 wrote:
Cephalic_Carnage wrote:
Bear943 wrote:
Cephalic_Carnage wrote:
As far as the weights and bodyweight go, you’re smack-bang in the intermediate stage already, congrats!
Any plans as to what you are going to do now? If you want to try it out, give DC a go anytime (just post your first blast rotation here for review).

I intend to continue with the bodypart split I’m doing - actually am tracking it but it has to be the most boring log on this site coz everything pretty much stays the same except for some minor variation in weight and reps. Occasional use of drop sets or extended sets (similar to rest pause in DC).
Aiming to hit a solid bodyweight of around 115kgs+, with 20 inch arms of course haha =). I started this pursuit late so it is not going to be easy… When I feel that I’m past the beginner stage hopefully in 1 or 2 years time, then DC training it is.
Thanks for your time.[/quote]

Have fun, If you managed to get to 105, you’ll get to 115…

854

[quote]johnson575 wrote:
Oh shit, i didnt post 5 and 6. But it doesnt really seem that it would make a difference. I’m going to start a new program over then. Is it my exercise selection? My volume? My rest pause sets need to be upped to 11-15.

Bicep and triceps movements need to be upped also? I’m sorry, i should have done more research. I based my whole program around this blog and this site. But i think the mods will get mad again if i post it up here. Its like the first or second thing that comes up on google after i searched doggcrapp training. Are my body part groupings not right?[/quote]

I’ll give you the basic guidelines, but I’m not gonna write out everything, it’s already been done numerous times on this thread, and can be found by reading the link that I’m putting below. From now on, go to intensemuscle.com (if you can’t find it on this thread) for all things DC. That’s the site that Dante himself frequents, and there is a section dedicated specifically to DC training.

“A” days are always:
chest (RP)
shoulders (RP)
triceps (RP)
back width (RP)
back thickness (1 heavy set, 1 lighter set)

“B” days are always:
biceps (RP)
forearms (SS)
calves (SS)
hamstrings (RP for leg curl variations, SS for SLDL variations)
quads (1 heavy set, 1 WM set)
the only exception would be if you were doing some form of straight legged deadlift for hamstrings, in which case you would switch hamstrings and quads and do a non lower back intensive quad exercise (like leg press, machine hack squat, v-squat, etc…).

You need at least 6 good exercise for each muscle group (meaning that you will likely need access to a commercial quality gym, which is why DC is not usually recommended for use in home gyms) so that you will have exercises to switch to when you plateau/lose an exercise.

Rep ranges are usually as follows:
11-15 RP for exercises which are safe to go fairly heavy on and don’t require lots of stabilization or set-up (an example would be incline BB bench)

11/12-20 RP for exercises which are still fairly safe to go heavy on, but used for muscle groups which tend to respond better to higher reps, like shoulders and biceps (an example would be HS shoulder press)

15-30 RP for exercises which tend to be more injury prone if done with super heavy weight (an example would be any kind of triceps extension)

20-30 RP for exercises which need either lots of stabilization/set-up, and can get dangerous if done with super heavy weight (an example would be any DB pressing exercise)

10-12 SS for calf exercises, each rep done with an explosive concentric contraction, 5 second eccentric contraction, and 15 second hold at fully stretched position. Use a stop watch or second hand on a clock to time the holds (maybe even the negatives), because if you try to count in your head you will both cheat and probably lose count of how many reps you’ve done.

10-12 for SLDL variations and rows(maybe 8-12)

6-10 or 4-8 for first “heavy” set of quad exercises and DL variations

10-20 for forearm exercises

20+ for widowmaker set of quad exercises

9-12+ for second “lighter” set of DL variations

855

edit: guess we’re not allowed to post links to competing sites, so I couldn’t post the link mentioned above. If you still need more info, PM me.

856

bump, to keep this thread on front page.

857

My log from today:

Decline Bench Press 210x15 (last week 205x18) RP
Bradford Press 100x18 (last week 95x18) RP
Pin Presses 210x17 (last week 205x17) RP
Cable Pulldowns 14(dunno what weight “14” corresponds to)x17 (last week 13x20) RP
Trap Bar Rows 190x12, 210x8
Cable Ab Pushdowns 9x27 RP (last week 8x25)

Decline Bench Press and Cable Pulldowns were disappointing. Is this a sign to switch exercises or should I wait until they get to the limits of the rep range (11 for Decline Bench, 15 for Cable Pulldowns)

858

you might have just started too heavy or might have just had an off day. give it a few more go arounds and if you feel as though it just isn’t working for you or if you just can’t progress within the rep range then make your decisions at that time.

859

[quote]TheBlade wrote:
My log from today:

Decline Bench Press 210x15 (last week 205x18) RP
Bradford Press 100x18 (last week 95x18) RP
Pin Presses 210x17 (last week 205x17) RP
Cable Pulldowns 14(dunno what weight “14” corresponds to)x17 (last week 13x20) RP
Trap Bar Rows 190x12, 210x8
Cable Ab Pushdowns 9x27 RP (last week 8x25)

Decline Bench Press and Cable Pulldowns were disappointing. Is this a sign to switch exercises or should I wait until they get to the limits of the rep range (11 for Decline Bench, 15 for Cable Pulldowns)[/quote]

You added weight to both, so you improved. Wait until you don’t improve (could be adding weight or doing more reps with the same weight) or can’t make it into your RP range (on the low end of course) for 2 consecutive attempts. Only then have you plateaued and need to switch out the exercise.

860

with about what percentage of your 1 rep max should the widowmakers be done?