DC Training Thread (Part 2)

Training Bodybuilding
1041

[quote]Sentoguy wrote:

[quote]zraw wrote:
I swear… I really feel like doing more than 3 workouts/week on this ANACONDA thing !

In my head? Maybe

Maybe not[/quote]

Cool that you feel it’s working that well for you. Maybe instead try to increase the weight by bigger jumps, and/or try adding in all of the static holds/partial reps if you aren’t already doing so.

Also, remember that you’re only 3 weeks into this blast. I usually feel pretty damn good at that point too (and I’m not using any advanced supplement protocols specifically designed to improve recovery). I’d give it at least until the end of this blast (see if you can push it to like 12+ weeks) before thinking about screwing with adding more frequency.[/quote]

Yeah thats my plan. Im not sure Anaconda does anything as far as CNS recovery is concerned so… well i’ll see how long I can get this blast going, it should give me a good indication.

As far as the weight jumps are concerned, its what ive been doing

I actually increased a PR by 10% on the Front Squat in the smyth and got 22 reps instead of my previous 20 at a lower weight.

Than again, I keep telling myself its probably all in my head… To me it seems it would be too much of a benefit, in too short of a time period

1042

P.S. Kylec reposting this Dante calf explanation just reminded me how well he (Dante) manages to explain stuff over the net.

Its one thing to know “funky” exercises, its another to explain them and he always seem to pull it off quite easily

1043

This isn’t inherently DC but both Dante and Dusty have mentioned how much they believe this has helped shoulder/lat with

Any experiences with this? Seems like I’m at a good age to start this

1044

Here’s the content I was referring to:

mr popular:
Dante,

Do you naturally have such crazy-broad shoulders, or would you attribute that to your training?
I have always felt my shoulders were more narrow than I like.

Dante: I 100% attribute that to hanging on the widest chin bar with wrist straps working my way up the dumbell rack to where i was hanging with a over 100lb dumbell for I think it was 2 minutes 7 seconds—100% ABSOLUTELY…I was so narrow at 19 it was pathetic and there are pictures to prove it. When visiting my parents earlier last year we went thru all the old picture scrapbooks and even my wife was shocked at my frame at 19-20 compared to what it is now… I had hung from the chin bar all during my bodybuilding formulative years (19 till about 32 personally) and my shoulder structure has changed dramatically.

I finished every back workout with a hang. At about 28 or so I believe my shoulders stopped widening so i would say somewhat like ribcages, any pliable shoulder structure is unable to change at a certain age. 30 plus, I would say your SOL

1045

Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.

1046

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

it is a 4 day a week workout. goes c/s/t, then biceps/fore/bw/bt, then calfs/hams/quads. it goes m/tues/off/thurs/fri/off/off. that’s the 3 way in a nutshell.

1047

[quote]pumped340 wrote:

[quote]dday wrote:

[quote]pumped340 wrote:
What do most of you who have actually given the DC calf method a try think about it? I seriously cannot get my calves to grow and their smaller than they were last time I was at my current weight. I was doing 6 intense sets twice/week while gaining a little weight and if anything they shrunk slightly. I’ve heard a lot of mixed opinions on the DC calf method but would like to hear from those of you guys who have actually given it a fair shot

Thanks[/quote]

I’ve got/had a simular problem, my calfs are kind of high and my 23" long shins don’t help anything. Started DC training about 4 months ago and have seen close to 1.5inches in growth from 15" to pushing 17".[/quote]

Thats great man, how much weight did you gain overall during that time? Unfortunately I don’t have any good calf machine over winter break but when I get back to school in mid January I’ll have to try it out. Did you keep with the traditional 3 different exercises working calves 3x total over 2 weeks with just the 1 set each time? Which exercises did you feel work best?

Thanks again[/quote]

Sorry, I haven’t been able to check this thread for a few weeks.
I’ve gained almost 20lbs in 4 months, TRYING to keep the fat down. Anyhow, my 3 lifts have been seated calf raises, leg press calf raise and standing machine calf raise. The one that I personally like the best has been leg press, hits the gastroc better than standing IMO and is easier on my back.

I went from 4 plates per side for 12 reps to 9 plates for 15, I will say that only since starting DC did I have access to a leg press so the room to grow was a lot higher.
I’ve also increase my seated calf raise from 3 plates for 12 to 5 plates for 10, my solious is coming out.

1048

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

Nothing really worth worrying about unless you’re a very developed individual or have certain “special” restrictions which prevents you from doing the 2 way properly. But the description that dropshot gave is the format in a nutshell.

1049

[quote]dday wrote:

[quote]pumped340 wrote:

[quote]dday wrote:

[quote]pumped340 wrote:
What do most of you who have actually given the DC calf method a try think about it? I seriously cannot get my calves to grow and their smaller than they were last time I was at my current weight. I was doing 6 intense sets twice/week while gaining a little weight and if anything they shrunk slightly. I’ve heard a lot of mixed opinions on the DC calf method but would like to hear from those of you guys who have actually given it a fair shot

Thanks[/quote]

I’ve got/had a simular problem, my calfs are kind of high and my 23" long shins don’t help anything. Started DC training about 4 months ago and have seen close to 1.5inches in growth from 15" to pushing 17".[/quote]

Thats great man, how much weight did you gain overall during that time? Unfortunately I don’t have any good calf machine over winter break but when I get back to school in mid January I’ll have to try it out. Did you keep with the traditional 3 different exercises working calves 3x total over 2 weeks with just the 1 set each time? Which exercises did you feel work best?

Thanks again[/quote]

Sorry, I haven’t been able to check this thread for a few weeks.
I’ve gained almost 20lbs in 4 months, TRYING to keep the fat down. Anyhow, my 3 lifts have been seated calf raises, leg press calf raise and standing machine calf raise. The one that I personally like the best has been leg press, hits the gastroc better than standing IMO and is easier on my back.

I went from 4 plates per side for 12 reps to 9 plates for 15, I will say that only since starting DC did I have access to a leg press so the room to grow was a lot higher.
I’ve also increase my seated calf raise from 3 plates for 12 to 5 plates for 10, my solious is coming out.[/quote]

Great job dday. Keep up the good work. :slight_smile:

1050

awesome gains dday, keep it up.

1051

[quote]Sentoguy wrote:

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

Nothing really worth worrying about unless you’re a very developed individual or have certain “special” restrictions which prevents you from doing the 2 way properly. But the description that dropshot gave is the format in a nutshell.[/quote]

I only asked because the 2 way I was doing was too fatiguing for me. So I tried the DC 2 way (just the split) and I still found it too fatiguing. Plus, I’ve come to learn, I will never work hams and quads in the same workout again :S

I’m actually using a 3 way that C_C suggested.

1052

[quote]forbes wrote:

[quote]Sentoguy wrote:

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

Nothing really worth worrying about unless you’re a very developed individual or have certain “special” restrictions which prevents you from doing the 2 way properly. But the description that dropshot gave is the format in a nutshell.[/quote]

I only asked because the 2 way I was doing was too fatiguing for me. So I tried the DC 2 way (just the split) and I still found it too fatiguing. Plus, I’ve come to learn, I will never work hams and quads in the same workout again :S

I’m actually using a 3 way that C_C suggested. [/quote]

The DC 3-way has arm flexors before back on the same day, definitely something for advanced guys who have their back exercise technique right. It also allows you to do widowmakers for your weak bodyparts etc…

Which 3-way are you using?

1053

[quote]Cephalic_Carnage wrote:

[quote]forbes wrote:

[quote]Sentoguy wrote:

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

Nothing really worth worrying about unless you’re a very developed individual or have certain “special” restrictions which prevents you from doing the 2 way properly. But the description that dropshot gave is the format in a nutshell.[/quote]

I only asked because the 2 way I was doing was too fatiguing for me. So I tried the DC 2 way (just the split) and I still found it too fatiguing. Plus, I’ve come to learn, I will never work hams and quads in the same workout again :S

I’m actually using a 3 way that C_C suggested. [/quote]

The DC 3-way has arm flexors before back on the same day, definitely something for advanced guys who have their back exercise technique right. It also allows you to do widowmakers for your weak bodyparts etc…

Which 3-way are you using? [/quote]

The one in the Complicated training systems thread, the first 3 way split you described:

Chest, Tri’s, Quads/ Back, Hams, Abs/ Delts, Traps, Bi’s

It wasnt specifically for me that you wrote it for, but I just chose to try that one and I like it. I HATE working both hams and quads in the same session!

Question: Where would you put calves?

1054

[quote]forbes wrote:

[quote]Sentoguy wrote:

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

Nothing really worth worrying about unless you’re a very developed individual or have certain “special” restrictions which prevents you from doing the 2 way properly. But the description that dropshot gave is the format in a nutshell.[/quote]

I only asked because the 2 way I was doing was too fatiguing for me. So I tried the DC 2 way (just the split) and I still found it too fatiguing. Plus, I’ve come to learn, I will never work hams and quads in the same workout again :S
[/quote]

If you found the 2 way split too fatiguing (assuming that you weren’t doing the triple RP, quad widowmaker, extreme stretching since you said “just the split”), then you might want to check your diet. Any 2 way is going to be pretty taxing (due to working half the body in a single session) and is therefore going to require a lot of calories to fuel, recover, and grow from. The actual DC 2 way is especially taxing as you are using a fair amount of intensity techniques and the extreme stretching, so requires even more food to recover from.

Either that or you over did it with the volume.

Not saying to stop doing C_C’s 3 way though, just some food for thought.

1055

[quote]dday wrote:

Sorry, I haven’t been able to check this thread for a few weeks.
I’ve gained almost 20lbs in 4 months, TRYING to keep the fat down. Anyhow, my 3 lifts have been seated calf raises, leg press calf raise and standing machine calf raise. The one that I personally like the best has been leg press, hits the gastroc better than standing IMO and is easier on my back.

I went from 4 plates per side for 12 reps to 9 plates for 15, I will say that only since starting DC did I have access to a leg press so the room to grow was a lot higher.
I’ve also increase my seated calf raise from 3 plates for 12 to 5 plates for 10, my solious is coming out.[/quote]

Wow man those are huge gains, congrats. Hopefully I’ll see something similar when I start the method in January.

Sentoguy and any other DC vets…as mentioned I do plan on following DC’s protocol for calves of walking on your toes on a treadmill over break and will start the traditional protocol with good machines once I’m back at college. But do you think I would get any benefit from starting at home with standing BB calf raises (feet on a platform) for these 5 weeks and then just switching to a machine when my break is over? I could also even continue it at college but figured switching to a machine would be better at that point

I noticed Dusty Hanshaw does his with more like a 3sec. negative and 5sec. stretch…he said he goes by count more than seconds but thats a huge difference.

1056

[quote]pumped340 wrote:

[quote]dday wrote:

Sorry, I haven’t been able to check this thread for a few weeks.
I’ve gained almost 20lbs in 4 months, TRYING to keep the fat down. Anyhow, my 3 lifts have been seated calf raises, leg press calf raise and standing machine calf raise. The one that I personally like the best has been leg press, hits the gastroc better than standing IMO and is easier on my back.

I went from 4 plates per side for 12 reps to 9 plates for 15, I will say that only since starting DC did I have access to a leg press so the room to grow was a lot higher.
I’ve also increase my seated calf raise from 3 plates for 12 to 5 plates for 10, my solious is coming out.[/quote]

Wow man those are huge gains, congrats. Hopefully I’ll see something similar when I start the method in January.

Sentoguy and any other DC vets…as mentioned I do plan on following DC’s protocol for calves of walking on your toes on a treadmill over break and will start the traditional protocol with good machines once I’m back at college. But do you think I would get any benefit from starting at home with standing BB calf raises (feet on a platform) for these 5 weeks and then just switching to a machine when my break is over? I could also even continue it at college but figured switching to a machine would be better at that point

I noticed Dusty Hanshaw does his with more like a 3sec. negative and 5sec. stretch…he said he goes by count more than seconds but thats a huge difference. [/quote]

Yeah, that’s the “modified” protocol for standing calf raises that I mentioned earlier. Not sure that anything’s written in stone as far as actual neg/hold times, but generally just entails shortening the standard neg/hold times, due to the increased tendency to slip off the block/platform with standing calf raises.

1057

[quote]pumped340 wrote:
Wow man those are huge gains, congrats. Hopefully I’ll see something similar when I start the method in January.

[/quote]

Thanks! I wish something other than my gut was growing as fast :stuck_out_tongue:

1058

[quote]forbes wrote:

[quote]Cephalic_Carnage wrote:

[quote]forbes wrote:

[quote]Sentoguy wrote:

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

Nothing really worth worrying about unless you’re a very developed individual or have certain “special” restrictions which prevents you from doing the 2 way properly. But the description that dropshot gave is the format in a nutshell.[/quote]

I only asked because the 2 way I was doing was too fatiguing for me. So I tried the DC 2 way (just the split) and I still found it too fatiguing. Plus, I’ve come to learn, I will never work hams and quads in the same workout again :S

I’m actually using a 3 way that C_C suggested. [/quote]

The DC 3-way has arm flexors before back on the same day, definitely something for advanced guys who have their back exercise technique right. It also allows you to do widowmakers for your weak bodyparts etc…

Which 3-way are you using? [/quote]

The one in the Complicated training systems thread, the first 3 way split you described:

Chest, Tri’s, Quads/ Back, Hams, Abs/ Delts, Traps, Bi’s

It wasnt specifically for me that you wrote it for, but I just chose to try that one and I like it. I HATE working both hams and quads in the same session!

Question: Where would you put calves?[/quote]

Actually, I rarely train them :slight_smile:
Always had great calves (well, not at the beginning, but they blew up fast once I started playing computer games :D), and the DC calf method turned them into mutant-cows… So now I just sort of ignore them and walk up and down the stairs a few times per day to maintain…

I guess you could just do them whenever you want… Between sets of other exercises to save time, for example.

1059

[quote]Cephalic_Carnage wrote:

[quote]forbes wrote:

[quote]Cephalic_Carnage wrote:

[quote]forbes wrote:

[quote]Sentoguy wrote:

[quote]forbes wrote:
Hey, what’s the DC 3-way split?

Sorry if it was posted already. Im just curious.[/quote]

Nothing really worth worrying about unless you’re a very developed individual or have certain “special” restrictions which prevents you from doing the 2 way properly. But the description that dropshot gave is the format in a nutshell.[/quote]

I only asked because the 2 way I was doing was too fatiguing for me. So I tried the DC 2 way (just the split) and I still found it too fatiguing. Plus, I’ve come to learn, I will never work hams and quads in the same workout again :S

I’m actually using a 3 way that C_C suggested. [/quote]

The DC 3-way has arm flexors before back on the same day, definitely something for advanced guys who have their back exercise technique right. It also allows you to do widowmakers for your weak bodyparts etc…

Which 3-way are you using? [/quote]

The one in the Complicated training systems thread, the first 3 way split you described:

Chest, Tri’s, Quads/ Back, Hams, Abs/ Delts, Traps, Bi’s

It wasnt specifically for me that you wrote it for, but I just chose to try that one and I like it. I HATE working both hams and quads in the same session!

Question: Where would you put calves?[/quote]

Actually, I rarely train them :slight_smile:
Always had great calves (well, not at the beginning, but they blew up fast once I started playing computer games :D), and the DC calf method turned them into mutant-cows… So now I just sort of ignore them and walk up and down the stairs a few times per day to maintain…
[/quote]

Lucky bastard. :smiley:

(Hope some newb doesn’t read this post and think “Video games? So that’s what I’ve been missing!” And then go on to become a fat slob trying to get his calves as big as C_C’s)

1060

[quote]Sentoguy wrote:

[quote]pumped340 wrote:

Sentoguy and any other DC vets…as mentioned I do plan on following DC’s protocol for calves of walking on your toes on a treadmill over break and will start the traditional protocol with good machines once I’m back at college. But do you think I would get any benefit from starting at home with standing BB calf raises (feet on a platform) for these 5 weeks and then just switching to a machine when my break is over? I could also even continue it at college but figured switching to a machine would be better at that point

I noticed Dusty Hanshaw does his with more like a 3sec. negative and 5sec. stretch…he said he goes by count more than seconds but thats a huge difference. [/quote]

Yeah, that’s the “modified” protocol for standing calf raises that I mentioned earlier. Not sure that anything’s written in stone as far as actual neg/hold times, but generally just entails shortening the standard neg/hold times, due to the increased tendency to slip off the block/platform with standing calf raises.[/quote]

Actually his were on a leg press. I tried standing BB raises yesterday and I guess I might as well do them over the break (I also did the treadmill walking method this morning that he recommends for stubborn calves). I put 3 weights on top of each other but it’s definitely hard to get a real stretch with this. I tried to stay with a 3sec. negative and 10sec. “stretch” as best as possible.