Ya i was doing everything that is suppose to be RP with RP. I didnt start doing deadlifts till a little more recently but i feel as though ill progress fast with it, and Ill fix the way im doing it with one heavy and one light, the article kind of confused me with that. I really like DC and i feel like im making gains a lot better than i was before. thanks for your tips.
5 plates for T-Bar Rows! Another PR. This blast has been my best yet.
[quote]Cephalic_Carnage wrote:
howie424 wrote:
CC, if the grip on those still doesnt feel very right to me I may just switch both over to BB curls/reverse curls.
Okay, but get some wrist-wraps on thenā¦
I donāt have the wrist flexibility to do BB reverse curls at all, unless I allow my elbows to flare out to the sides 
Might want to use pinwheels and alt hammers for forearms instead.
(note: No, heās not doing DC, no worries.)
[/quote]
I may even keep EZ reverse curls along with my BB curls. Who knows, weāll see after my next workout with the EZ bar goes. My other bicep cycle with incline curls and hammers is working out just fine.
Thanks CC
[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.
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.
[/quote]
This is my first post here! Hi everyone 
Iāve been very skeptical about DCās training principles to be honest. I really donāt think that āscienceā is beind this training method.
That being said, thereās a lot of people with great gains with those training principles. This once again proves that thereās responders and non-respoders for almost every kind of stimulus. I guess this one suits well those who respond well to ālowerā volume. This also makes me think that we should try to experiment as much as possible with the training parameters (frequency, intensity, volume, etcā¦) to see what works for us.
Woah, wait a minute guys! Iām not trying to be a troll at all. By the way, I wasnāt aggressive at all in my post. What a way to welcome your newcomers! lol just kidding.
What I was saying is that DC is probably very good for some people who respond well to this kind of training, nothing more. But saying itās great for everyone is where non-sense starts from my point of view. Itās not like I donāt know what Iām talking about lol.
Iām willing to try DC for a couple of weeks. I actually tried it for a week about two weeks ago. I donāt know if it works but I know that I didnāt break a sweat. I do lots of high intensity training like; EDT, hardcore plyo for speed and I kinda train like the new Waterbury article (two compounds supersetted with 45 sec of rest). I was kinda dissapointed by my DC workout BUT Iām not saying in any way that it doesnāt work. I havenāt tried it for long enough to see my progression.
The other point I bring is that; no, science is not totally beind DC. Iām sorry, but after reviewing pretty much the whole scientific litterature during my studies, I can pretty say that itās near the opposite of what the studies are concluding (in general). But then again, Iām not saying that those studies are perfect and should be taken as the truth. More than often, Iāve been dissapointed with the lack of seriousness of some studies.
That being said, sorry for opening a can of worms. I guess itās not the first time it happens lol.
Also, I know the idea wonāt be welcomed very well, but anywaysā¦ Has anyone tried DC while cutting in addition to something like HIIT for exemple? Iād like to hear a few comments from people who tried it.
[quote]Blackhole wrote:
Woah, wait a minute guys! Iām not trying to be a troll at all. By the way, I wasnāt aggressive at all in my post. What a way to welcome your newcomers! lol just kidding.
What I was saying is that DC is probably very good for some people who respond well to this kind of training, nothing more. But saying itās great for everyone is where non-sense starts from my point of view. Itās not like I donāt know what Iām talking about lol.
[/quote]
I realize Iām probably walking into a trap by responding, butā¦
DC works because itās based on solid principles of physiology, the same principles behind pretty much every effective training method ever conceived.
Get progressively stronger, while eating enough to allow your body to adapt/supercompensate by adding new muscle tissue, and training as often as recovery allows so you can progress as fast as possible.
Those principles will work for any human being.
If you didnāt even break a sweat, then your training intensity sucks balls.
You wanna give DC a serious try? Then do it consistently for at least 6 months, thatās about the length of time itās going to take to gain significant (like 100 lbs added to all of your exercises, some will gain significantly more) strength and muscle (through eating).
Actually, on second thought I donāt think youāve got what it takes to give DC justice. Stick to your Waterbury stuff.
Then why even bring it up? Also, you can find scientific studies to support just about any training method. But, you also need to pay attention to real world results. Iāve yet to see a scientific study on how to add 100 lbs of lean mass to a human being. Until I do, Iām gonna have to put more faith in actual results than I do in 12 week studies performed on rats.
[quote]
That being said, sorry for opening a can of worms. I guess itās not the first time it happens lol.
Also, I know the idea wonāt be welcomed very well, but anywaysā¦ Has anyone tried DC while cutting in addition to something like HIIT for exemple? Iād like to hear a few comments from people who tried it.[/quote]
People do DC while cutting, there are tweaks that are made when contest time gets close, but thatās not a topic for this thread. Go search at IM if you want to know more about that.
In regards to HIIT, I surely wouldnāt want to do it on a regular basis, as it would burn me out in no time flat trying to also get significantly stronger.
Guysā¦ He tried it FOR A WEEKā¦ What more do you want out of him? You think he should go for what, 3 weeks or something? GET REAL. This is body building we are talking about, if you cant stage ready in a week, you just cant hack it in this biz.
And of course the science just isnt behind it. Show me ONE example where a guy has increased his strength dramatically and eaten copious amounts of food and gotten more musclarā¦ Go ahead, Iāll wait.
Thats what I thought. LOL at you DCersā¦ Training for years and getting stronger ever week. Dante has really pulled the wool over your eyes.
Anyways, I did DC for a week too, I think Iām gonna do TBT, then do WS4SB, then TAR, the SSS, the BBEASDREST for a bout a week a pieceā¦ You know, scientifically based training.
I wouldnāt recommend HIIT while doing DC training. I remember reading that you should be too fatigued to be able to do a proper HIIT session on non training days, and I didnāt believe it, hell Iāve been doing HIIT for a while now while lifting, no big deal right? I tried to do it and by my third sprint I was dying, in disbelief that they were right lol.
Now I just stick to my 30 minutes of low intensity cardio first thing when I wake up 3-4 days a week as suggested.
what does work > what should work
well that and loads of food
I donāt see how HIIT on DC would be possible. I mean, the last day I trained I squatted 355 x 6 then did my Widowmaker with 265. On top of that my calves got destroyed too. I could barely do my incline walking, so I couldnāt even imagine sprinting.
Widowmakers: They work.
DC since 2008.
1 Like
Nice work Esk, looking yoked for sure.
What are you weighing in at? Height?
I thought dem DC boys had da size, but not da cutzā¦ You cant be having those well defined quads and abz if you are on DC! It just dont werk liek that!
[quote]esk221 wrote:
Widowmakers: They work.
DC since 2008. [/quote]
Great job. You pretty much kicked me into shooting for 265 for widowmakers. Thatās my current heavy set, so I have awhile to go, but all in good time.
When it comes to eating do you guys go by hunger unless youāre trying to lose? Iāve always thought of it as a way of showing you need fuel for building. Iām just hungry ALL the time though
Last I checked, I was at 225, but that was after a pretty intense refeed. Right now Iām trying to basically recomp. I just want to get rid of my stubborn love handle/lower back fat while maintaining and improving certain areas (delts, chest).
Oh yeah, does anybody know how I can change my username? Iām sick of people having to call me āeskā.
[quote]Bonechiro wrote:
esk221 wrote:
Widowmakers: They work.
DC since 2008.
Great job. You pretty much kicked me into shooting for 265 for widowmakers. Thatās my current heavy set, so I have awhile to go, but all in good time.
When it comes to eating do you guys go by hunger unless youāre trying to lose? Iāve always thought of it as a way of showing you need fuel for building. Iām just hungry ALL the time though
[/quote]
X3, great job esk.
As far as eating goes, diet is really the most individual part of the program. Yeah there are general guidelines (like 2g/lb of protein) but in regards to things like gauging when to eat by hunger, thatās gonna depend on the individual.
Some people are hungry all the time and have no problems getting in their kcals by just eating whenever they feel the need. Heck, some might even have to watch it in this regard, less they overeat and go overboard on the fat gain. Others have to be more meticulous and possibly even force feed themselves to get in their kcals.
If eating when youāre hungry is working for you, just keep doing that. If not, then take a more regimented approach.
[quote]Cephalic_Carnage wrote:
Donāt bother Sentoā¦ He is such an obvious trollā¦
āsome respondersā ā yeah, whomever can get his shit together and has some real training experience.
Then again, I guess compared to the overall amount of human beings on planet earth, that barely qualifies as some.
You can tell that he has no clue about the iron game.
The guy who got to 280 lean off doing high volume stuff (not that there actually are that many, considering that most proās donāt really go all that crazy with the volume in reality)? What, you think heād actually not ārespondā to a lower volume or whatever routine?
Funny, as weāve seen the exact opposite happenā¦ Generally, that guy responds better to just about every routine than the average guy doesā¦ Surprise! Not to mention all the other factors like dietā¦
Some can study the human body for half a decade in intricate detail and still donāt know jack about how this all works out in reality.
Itās a shame theyāre infesting this thread now as well.
[/quote]
Yeah, I know C_C, but like you said, he just made some of the same old tired arguments and for some reason I felt like raining on his parade.
And youāre right, it is a shame that people feel the need to troll on one of the few positive and constructive threads on this site.
Hope all is going well in Germany my friend.
[quote]esk221 wrote:
Widowmakers: They work.
DC since 2008. [/quote]
Good shit man.
OK, back on topic:
A few months back I was wavering as to whether or not to give DC a try. I posted up a skeleton routine, got a ton of help and advice from C_C (thanks again mein freund), and actually started a blast, butā¦ at the time, and with my limited knowledge of DC, it turned out that I thought DC was probably not the best option right then. I switched back to a different program after only 3-4 sessions, and promised myself Iād cpme back to it later, and after Iād read up on it a bit more.
Well, Iāve spent a lot of time over at IM furthering my knowledge, and itās go time, so tonight I will start my blast. I havenāt posted on T-N in months, but I plan on being a fairly regular poster in this thread, more to ask questions of all the vets than anything else. Hopefully they can indulge me picking their collective brain. How about we start with this one:
- Beating the logbook is an iron-clad principle of DC, either by upping weight for same range or more reps with same weight. So, my question is, how does one determine which approach to use? IOW, say exercise X goes 315x12 RP the first time out. Next time that exercise comes up, should one look to get, say, 320 or 325x12 RP, or only move up in weight when 315x12 RP turns into 315x13+ RP?
Thanks vets.
doubleh in an ideal world you would be conservative coming out the starting gates and start at or even slightly above your rep range. This way weight can be added first and foremost as this is key. If you come out too excited and do say 335 9RP where do you go from there? You have to bump the reps up, and maybe next time you get 12RP. The following time you add 10 lbs and are back at 10RP(this is all hypothetical). Where as a smart person would have gone 300 17RP and added weight while fighting to keep the reps up. The more time you can spend adding weight the better.