DC Training Thread (Part 2)

Training Bodybuilding
1061

[quote]pumped340 wrote:

[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. [/quote]

Huh.

Well, again I know I’ve heard others mention that they use an abbreviated stretch for standing calf raise variations due to slippage. Guess maybe Dusty feels like that also works well for him on other exercises as well.

When time/funds permit, you might want to think about making up a “calf block” to use rather than the plates. The plates will work in a pinch, but they’re far from an ideal solution.

1062

to go off what sento said, because of the pressure on the back caused by standing calf raises and also because of slippage, a lot of people will go with a 2-3 second down and a 2-3 second hold on that exercise and go somewhere in the 20-30ss range

1063

[quote]dropshot001 wrote:
to go off what sento said, because of the pressure on the back caused by standing calf raises and also because of slippage, a lot of people will go with a 2-3 second down and a 2-3 second hold on that exercise and go somewhere in the 20-30ss range[/quote]

This is basically what I do on the standing calf raises, the one at my gym forces you to lean forward which puts a terrible strain on my back and shoulders. Not sure who designed it but they were clueless.

1064

What up guys,

I was just wondering if someone could post the link for the original DC article, unfortunately I couldn’t find it through the search function, and I am looking to switch to DC as the new year rolls in.

Unless this is it: Strength Training, Bodybuilding & Online Supplement Store - T NATION

Thanks

1065

Yea I’d prefer something better than the plates…any suggestions? I’m trying to think of something I have around here but nothing good is coming to mind. I wish I had a cement block or something lol

For those just doing a 2-3sec. neg and 2-3sec. stretch…how is that really any different than normal calf training? I thought the real “secret” of DC calf training was how drawn out the tempo was. Otherwise it’s just low volume calf training for the most part.

1066

[quote]pumped340 wrote:
Yea I’d prefer something better than the plates…any suggestions? I’m trying to think of something I have around here but nothing good is coming to mind. I wish I had a cement block or something lol

For those just doing a 2-3sec. neg and 2-3sec. stretch…how is that really any different than normal calf training? I thought the real “secret” of DC calf training was how drawn out the tempo was. Otherwise it’s just low volume calf training for the most part. [/quote]

at least for me, when i used to bang out 20-30 reps on calf training it was more of a quick “bounce” instead of a controlled movement. that would be the difference that i would say is evident between the dc calf using the shorter negative/stretch vs regular calf training

1067

[quote]WestCoast7 wrote:
What up guys,

I was just wondering if someone could post the link for the original DC article, unfortunately I couldn’t find it through the search function, and I am looking to switch to DC as the new year rolls in.

Unless this is it: Strength Training, Bodybuilding & Online Supplement Store - T NATION

Thanks[/quote]

also, if you wanted to find out about how to set up the rep ranges you can search up “general guidelines for those under 34” or something like that. i wrote it and it gives you a general idea of where to start in terms of your rep ranges.

1068

Here is my first blast. Let me know what you guys think.

A1)
Decline Bench Press: 15-25 reps
Standing Military Press: 15-25 reps
E-Z Bar Skull Crusher: 20-30 reps
Close Grip Pulldown: 20-30 reps
Hammer Strength Iso-Row: 5-10, 15-30

A2)
Smith Incline Bench Press: 15-25 reps
Seated Dumbbell Military Press: 15-25 reps
Overhead Triceps Extensions: 20-30 reps
Rack Chins: 20-30 reps
Bentover Barbell Rows: 5-12, 15-30

A3)
Flat Dumbbell Press: 15-25 reps
HS Shoulder Press: 15-25 reps
Triceps Pushdown on Lat-Pulldown: 20-30 reps
Pro-Grip Lat Pulldown: 20-30 reps
Deadlifts: 5-12, 12-25

B1)
Seated Dumbbell Curls: 20-30 reps
Cable Reverse Curls: 12-20 reps
Standing Calf Raise: 12 reps (5 second negative, 15 second stretch)
Back Squats: 5-10 reps, 20-30
Hamstring Curls: 20-30 reps

B2)
E-Z Bar Curls: 20-30 reps
Pinwheel Curls: 12-20 reps
Leg-Press Calf Raise: 12 reps DC style
Hack Squat:5-10, 20-30
Dumbbell RDL: 10-20 straight set

B3)
Preacher Machine Curl: 20-30 reps
Hammer Curls: 12-20 reps
Seated Calf Raise: 12 reps DC style
Leg Press: 5-10, 20-30
Hamstring Machine: 20-30 reps

Here is my DC blast. I have gone through one full cycle and have started another. You can check out my log in the log section.

1069

Here is my first blast. Let me know what you guys think.

A1)
Decline Bench Press: 15-25 reps
Standing Military Press: 15-25 reps
E-Z Bar Skull Crusher: 20-30 reps
Close Grip Pulldown: 20-30 reps
Hammer Strength Iso-Row: 5-10, 15-30

A2)
Smith Incline Bench Press: 15-25 reps
Seated Dumbbell Military Press: 15-25 reps
Overhead Triceps Extensions: 20-30 reps
Rack Chins: 20-30 reps
Bentover Barbell Rows: 5-12, 15-30

A3)
Flat Dumbbell Press: 15-25 reps
HS Shoulder Press: 15-25 reps
Triceps Pushdown on Lat-Pulldown: 20-30 reps
Pro-Grip Lat Pulldown: 20-30 reps
Deadlifts: 5-12, 12-25

B1)
Seated Dumbbell Curls: 20-30 reps
Cable Reverse Curls: 12-20 reps
Standing Calf Raise: 12 reps (5 second negative, 15 second stretch)
Back Squats: 5-10 reps, 20-30
Hamstring Curls: 20-30 reps

B2)
E-Z Bar Curls: 20-30 reps
Pinwheel Curls: 12-20 reps
Leg-Press Calf Raise: 12 reps DC style
Hack Squat:5-10, 20-30
Dumbbell RDL: 10-20 straight set

B3)
Preacher Machine Curl: 20-30 reps
Hammer Curls: 12-20 reps
Seated Calf Raise: 12 reps DC style
Leg Press: 5-10, 20-30
Hamstring Machine: 20-30 reps

Here is my DC blast. I have gone through one full cycle and have started another. You can check out my log in the log section.

1070

Dude you got a massive back. I’m definitely believing those rack DL #s you are posting over at IM, lol.

1071

[quote]ebomb5522 wrote:
Here is my first blast. Let me know what you guys think.

A1)
Decline Bench Press: 15-25 reps
Standing Military Press: 15-25 reps
E-Z Bar Skull Crusher: 20-30 reps
Close Grip Pulldown: 20-30 reps
Hammer Strength Iso-Row: 5-10, 15-30

A2)
Smith Incline Bench Press: 15-25 reps
Seated Dumbbell Military Press: 15-25 reps
Overhead Triceps Extensions: 20-30 reps
Rack Chins: 20-30 reps
Bentover Barbell Rows: 5-12, 15-30

A3)
Flat Dumbbell Press: 15-25 reps
HS Shoulder Press: 15-25 reps
Triceps Pushdown on Lat-Pulldown: 20-30 reps
Pro-Grip Lat Pulldown: 20-30 reps
Deadlifts: 5-12, 12-25

B1)
Seated Dumbbell Curls: 20-30 reps
Cable Reverse Curls: 12-20 reps
Standing Calf Raise: 12 reps (5 second negative, 15 second stretch)
Back Squats: 5-10 reps, 20-30
Hamstring Curls: 20-30 reps

B2)
E-Z Bar Curls: 20-30 reps
Pinwheel Curls: 12-20 reps
Leg-Press Calf Raise: 12 reps DC style
Hack Squat:5-10, 20-30
Dumbbell RDL: 10-20 straight set

B3)
Preacher Machine Curl: 20-30 reps
Hammer Curls: 12-20 reps
Seated Calf Raise: 12 reps DC style
Leg Press: 5-10, 20-30
Hamstring Machine: 20-30 reps

Here is my DC blast. I have gone through one full cycle and have started another. You can check out my log in the log section. [/quote]

-Are your rep ranges for non-DB work very high on purpose?
-Why 12-25 on deadlifts?

-Have your leg curls and other less low back intensive hamstring work before working quads.

-You could safely RP the HS Row instead of straight-setting it.

-I’d throw in some pressing movements for triceps instead of only using pushdowns and extensions

1072

Firstly, you want to list either “RP” (rest-pause), “SS” (straight set), or “WM” (widowmaker) next to the exercises so we can be sure that you’ve got which exercises are performed which way.

[quote]ebomb5522 wrote:
Here is my first blast. Let me know what you guys think.

A1)
Decline Bench Press: 15-25 reps
Standing Military Press: 15-25 reps
E-Z Bar Skull Crusher: 20-30 reps
Close Grip Pulldown: 20-30 reps
Hammer Strength Iso-Row: 5-10, 15-30

A2)
Smith Incline Bench Press: 15-25 reps
Seated Dumbbell Military Press: 15-25 reps
Overhead Triceps Extensions: 20-30 reps
Rack Chins: 20-30 reps
Bentover Barbell Rows: 5-12, 15-30

A3)
Flat Dumbbell Press: 15-25 reps
HS Shoulder Press: 15-25 reps
Triceps Pushdown on Lat-Pulldown: 20-30 reps
Pro-Grip Lat Pulldown: 20-30 reps
Deadlifts: 5-12, 12-25
[/quote]

You’ve got 3 extension exercises for your 3 triceps exercises. Not only am I not really a fan of a lot of extension exercises (“dead skulls”, PJR pull-overs, and Scott extensions would be the exceptions), but even the good ones have pretty poor strength progression potential. I’d suggest putting in some triceps dominant presses (BB close grip bench, In-human CGBP, Wide reverse grip bench in the smith, dips, pin presses, etc…) to not only save your elbows, but also allow you to continue progressing and not be stalling out regularly.

Also, it’s technically ok to do a heavy set and a lighter set for all back thickness exercises, but I’d suggest starting out with only doing that on Deadlift variations and instead doing a single straight set for rows (for lower back fatigue purposes) at least until you can gauge how your lower back holds up on these exercises.

The only time that you do quads before hamstrings is when doing a SLDL/hip dominant hamstring exercise. All other times quads are done last.

Give yourself a range, 10-12 is the norm, on calf exercises.

I’m assuming that you mean machine hack squat, but if you mean BB hack squat you might want to switch it with the leg press, or the DB RDL with the hamstring machine.

Again, quads are last except in the cases described above.

1073

[quote]pumped340 wrote:
Yea I’d prefer something better than the plates…any suggestions? I’m trying to think of something I have around here but nothing good is coming to mind. I wish I had a cement block or something lol[/quote]
try going to home depot and getting a 1 foot section of a 4x4 or 6x6 piling

1074

[quote]zenomaly wrote:

[quote]ebomb5522 wrote:
Here is my first blast. Let me know what you guys think.

A1)
Decline Bench Press: 15-25 reps
Standing Military Press: 15-25 reps
E-Z Bar Skull Crusher: 20-30 reps
Close Grip Pulldown: 20-30 reps
Hammer Strength Iso-Row: 5-10, 15-30

A2)
Smith Incline Bench Press: 15-25 reps
Seated Dumbbell Military Press: 15-25 reps
Overhead Triceps Extensions: 20-30 reps
Rack Chins: 20-30 reps
Bentover Barbell Rows: 5-12, 15-30

A3)
Flat Dumbbell Press: 15-25 reps
HS Shoulder Press: 15-25 reps
Triceps Pushdown on Lat-Pulldown: 20-30 reps
Pro-Grip Lat Pulldown: 20-30 reps
Deadlifts: 5-12, 12-25

B1)
Seated Dumbbell Curls: 20-30 reps
Cable Reverse Curls: 12-20 reps
Standing Calf Raise: 12 reps (5 second negative, 15 second stretch)
Back Squats: 5-10 reps, 20-30
Hamstring Curls: 20-30 reps

B2)
E-Z Bar Curls: 20-30 reps
Pinwheel Curls: 12-20 reps
Leg-Press Calf Raise: 12 reps DC style
Hack Squat:5-10, 20-30
Dumbbell RDL: 10-20 straight set

B3)
Preacher Machine Curl: 20-30 reps
Hammer Curls: 12-20 reps
Seated Calf Raise: 12 reps DC style
Leg Press: 5-10, 20-30
Hamstring Machine: 20-30 reps

Here is my DC blast. I have gone through one full cycle and have started another. You can check out my log in the log section. [/quote]

-Are your rep ranges for non-DB work very high on purpose?
-Why 12-25 on deadlifts?

-Have your leg curls and other less low back intensive hamstring work before working quads.

-You could safely RP the HS Row instead of straight-setting it.

-I’d throw in some pressing movements for triceps instead of only using pushdowns and extensions
[/quote]

I am planning on adding pressing movement for the triceps, maybe JM press or close grip presses.

1075

[quote]Sentoguy wrote:
Firstly, you want to list either “RP” (rest-pause), “SS” (straight set), or “WM” (widowmaker) next to the exercises so we can be sure that you’ve got which exercises are performed which way.

[quote]ebomb5522 wrote:
Here is my first blast. Let me know what you guys think.

A1)
Decline Bench Press: 15-25 reps
Standing Military Press: 15-25 reps
E-Z Bar Skull Crusher: 20-30 reps
Close Grip Pulldown: 20-30 reps
Hammer Strength Iso-Row: 5-10, 15-30

A2)
Smith Incline Bench Press: 15-25 reps
Seated Dumbbell Military Press: 15-25 reps
Overhead Triceps Extensions: 20-30 reps
Rack Chins: 20-30 reps
Bentover Barbell Rows: 5-12, 15-30

A3)
Flat Dumbbell Press: 15-25 reps
HS Shoulder Press: 15-25 reps
Triceps Pushdown on Lat-Pulldown: 20-30 reps
Pro-Grip Lat Pulldown: 20-30 reps
Deadlifts: 5-12, 12-25
[/quote]

You’ve got 3 extension exercises for your 3 triceps exercises. Not only am I not really a fan of a lot of extension exercises (“dead skulls”, PJR pull-overs, and Scott extensions would be the exceptions), but even the good ones have pretty poor strength progression potential. I’d suggest putting in some triceps dominant presses (BB close grip bench, In-human CGBP, Wide reverse grip bench in the smith, dips, pin presses, etc…) to not only save your elbows, but also allow you to continue progressing and not be stalling out regularly.

Also, it’s technically ok to do a heavy set and a lighter set for all back thickness exercises, but I’d suggest starting out with only doing that on Deadlift variations and instead doing a single straight set for rows (for lower back fatigue purposes) at least until you can gauge how your lower back holds up on these exercises.

The only time that you do quads before hamstrings is when doing a SLDL/hip dominant hamstring exercise. All other times quads are done last.

Give yourself a range, 10-12 is the norm, on calf exercises.

I’m assuming that you mean machine hack squat, but if you mean BB hack squat you might want to switch it with the leg press, or the DB RDL with the hamstring machine.

Again, quads are last except in the cases described above.[/quote]

Sorry about not listing RP, but everything except for forearm exercises, calves, back thickness, and quads, and RDL’s are RP.
With the back exercises, I have been doing a set of 5-10 reps and then a lighter set of 12-25 reps and it has been working really well right now. My lower back fatigue hasn’t been too bad, but that is also why I replaced HS Iso Rows for Rack Deads which I had done first.

1076

[quote]Therizza wrote:

[quote]pumped340 wrote:
Yea I’d prefer something better than the plates…any suggestions? I’m trying to think of something I have around here but nothing good is coming to mind. I wish I had a cement block or something lol[/quote]
try going to home depot and getting a 1 foot section of a 4x4 or 6x6 piling

[/quote]

I’d actually also get a couple 1 foot sections of 2x4/2x6 (depending on whether you get 4x4 or 6x6) and some 3-3 1/2 inch wood screws (probably only need at most 10 screws, so get the smallest box you can find). Then screw the 2x4/2x6’s into either end of the 4x4/6x6 to make an “I-I”. That should make for a much sturdier calf block.

1077

[quote]ebomb5522 wrote:

[quote]Sentoguy wrote:
Firstly, you want to list either “RP” (rest-pause), “SS” (straight set), or “WM” (widowmaker) next to the exercises so we can be sure that you’ve got which exercises are performed which way.

[quote]ebomb5522 wrote:
Here is my first blast. Let me know what you guys think.

A1)
Decline Bench Press: 15-25 reps
Standing Military Press: 15-25 reps
E-Z Bar Skull Crusher: 20-30 reps
Close Grip Pulldown: 20-30 reps
Hammer Strength Iso-Row: 5-10, 15-30

A2)
Smith Incline Bench Press: 15-25 reps
Seated Dumbbell Military Press: 15-25 reps
Overhead Triceps Extensions: 20-30 reps
Rack Chins: 20-30 reps
Bentover Barbell Rows: 5-12, 15-30

A3)
Flat Dumbbell Press: 15-25 reps
HS Shoulder Press: 15-25 reps
Triceps Pushdown on Lat-Pulldown: 20-30 reps
Pro-Grip Lat Pulldown: 20-30 reps
Deadlifts: 5-12, 12-25
[/quote]

You’ve got 3 extension exercises for your 3 triceps exercises. Not only am I not really a fan of a lot of extension exercises (“dead skulls”, PJR pull-overs, and Scott extensions would be the exceptions), but even the good ones have pretty poor strength progression potential. I’d suggest putting in some triceps dominant presses (BB close grip bench, In-human CGBP, Wide reverse grip bench in the smith, dips, pin presses, etc…) to not only save your elbows, but also allow you to continue progressing and not be stalling out regularly.

Also, it’s technically ok to do a heavy set and a lighter set for all back thickness exercises, but I’d suggest starting out with only doing that on Deadlift variations and instead doing a single straight set for rows (for lower back fatigue purposes) at least until you can gauge how your lower back holds up on these exercises.

The only time that you do quads before hamstrings is when doing a SLDL/hip dominant hamstring exercise. All other times quads are done last.

Give yourself a range, 10-12 is the norm, on calf exercises.

I’m assuming that you mean machine hack squat, but if you mean BB hack squat you might want to switch it with the leg press, or the DB RDL with the hamstring machine.

Again, quads are last except in the cases described above.[/quote]

Sorry about not listing RP, but everything except for forearm exercises, calves, back thickness, and quads, and RDL’s are RP.
With the back exercises, I have been doing a set of 5-10 reps and then a lighter set of 12-25 reps and it has been working really well right now. My lower back fatigue hasn’t been too bad, but that is also why I replaced HS Iso Rows for Rack Deads which I had done first. [/quote]

Cool, just checking to make sure.

Just make the changes as far as exercise order (quads always after hammies, except when doing a SLDL variation in which case also choose a non lower back intensive exercise) then and you’re good to go. :slight_smile:

1078

Random DC thoughts= Bump

Didn’t someone here train DC style while trying to cut weight? I thought I saw someone say they had but too lazy to reread 44pages. Is this a good idea? If so what changes to diet/training should be made?

1079

[quote]dday wrote:
Random DC thoughts= Bump

Didn’t someone here train DC style while trying to cut weight? I thought I saw someone say they had but too lazy to reread 44pages. Is this a good idea? If so what changes to diet/training should be made?[/quote]

i’m leaning down and doing dc. had to adjust it though and skip is running my diet so those are also factors to consider. i was doing the 2 way with 2 ss in the beginning and then the volume started to get to me and then i switched to the 2 way with 2rp.

right now i am doing the dc three way split three days a week so one body part hit once a week because hitting them twice a week is killing the recovery (like i do squats on monday and the legs are still sore for deads several workouts later and i have no leg drive, stuff like that).

1080

Slight issue that I want your guys opinion on. One of my Chest/Shoulder/Triceps/Back workouts fall on christmas and there are no gyms open that I can find, should I do it today after Biceps/Forearms/Calves/Hammie/Quads, or should I do it Saturday following Christmas?