DC Training

[Shawn Bellon]

This is an envolving training style started by Dante. It is predicated on rest pause or extended set training. Enjoy!

Now to get into specifics regarding training. Stay with me here. You are only doing one exercise per muscle group per day. You are doing your first favorite exercise for chest on day one, you're doing your second favorite exercise for chest the next time chest training rolls around and then your third favorite exercise for chest the time after that when chest training rolls around. Then you repeat the entire sequence again. You're doing the same exercises you would be doing anyway in a 7-14 days time and training chest 3 times in that same period with minimal sets so you can recover. You cannot do a 3-5 exercise, 10-20 set chest workout and recover to train chest again 3-4 days later. It's absolutely impossible!! But you can come in and do 2-5 warmup sets up to your heaviest set and then do ONE working set (either straight set or rest paused) all out on that exercise then recover and grow and be ready again 3-4 days later. This kind of training will have you growing as fast as humanly possible. Again the simple equation is "the most times per year you can train a body part incredibly heavy, with major strength gains, and recover will equal out to the fastest accumulation of muscle mass possible".

Why don't most pros do this kind of training? Why don't you?!?! Because every form of training has been taught to someone, passed down from the magazines for decades with no thought out rhyme or reasons. Every form of modern day training stems from what the guys in the 60's and Arnold was doing. Finally Yates and some others got people thinking about what truly is working when it comes to training. If you think about it-it's ridiculous some of these recommended routines in the magazines. Most training comes from peoples egos. People are so driven and desperate to get big that they believe they MUST do this and MUST do that every workout. Thirty sets here, with multiple exercises to hit every angle there. You know what that does? It dramatically cuts into your recovery ability (never mind amino acid pools and glycogen stores) so you cannot train that body part again in a couple days time. That defeats the purpose of rapid accumulation of muscle mass. I'll state this as a matter of fact because I believe it's true. I believe if you, the person reading this, trained the way I am recommending, you will be 20-40lbs of muscle larger in 3 years than if you kept training the way you are presently training. If that offends you or seems ballsy to state-SO BE IT!!! I've done enough studying and real life experimentation on aspiring bodybuilders to state that.

To start-Three key exercises are picked for each body part. USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that certain point you change the exercise to a new one and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you are eventually bench pressing 905 for reps obviously) Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail.

Some principles I believe in:

A) I believe rest pausing is the most productive way of training ever. I've never seen a way to faster strength gains than what comes from rest pausing. I'll use an incline smith bench with a hypothetical weight to show you my recommended way of rest pausing.

Warmups would be 135x12, 185x10, 250x 6, 315x4 (none of these are taxing--they are just getting me warmed up for my all out rest pause set)

MAIN REST PAUSE SET-375x8 reps (total failure) rack the weight, then 15 deep breathes and 375x 2 to 4 reps (total failure) rack the weight, then 15 deep breathes and 375x 1 to 2 reps. I personally do a static right after that but I'll explain that later. Remember every time you go to failure you always finish on the negative portion and have your training partner help you or rack the weight yourself. To explain further on my first rest pause above I struggled with every iota of my strength to get that 8th rep up. At that point instead of racking the weight up top I brought the weight down to my chest again slowly (6 seconds) and had my training partner quickly help me lift the weight back up to the top to rack it. That "always finishing on the negative rep" will accrue more cellular damage over time and allow for even greater gains.

B) Every exercise is done with a controlled but explosive positive and a true 6-8 second negative phase. The science is there just read it. Almost every study states an explosive positive motion is the priming phase and the negative portion of an exercise should be done controlled and slowly. I have the mindset that I hope you guys develop. I try so hard to get the weight up only for the sole reason I can lower it slowly to cause eccentric phase cellular damage.

C) Extreme Stretching: it must be done, it's imperative. It stretches fascia and helps recovery immensely. It will dramatically change your physique in a short amount of time if done right, trust me on that. I hit on it in the first article of this series.

OK you guys have to use some deductive reasoning here. If I do a 375 or so LB smith incline press rest paused for 10-15 reps with statics on Monday morning (which is the time of day I lift) by that same Monday night, 12 hours later I am viscously sore. By Tuesday morning I am still pretty sore but to a lesser degree. By Tuesday night I have very little soreness. By Wednesday morning I have absolutely no soreness and Wednesday night the same, so I could probably train chest again on Thursday no problem but I currently wait till Friday and train chest again. If your training chest on Monday and on Thursday your still pretty sore, a couple things are happening--either you're training with more volume than I recommend, or you're not extreme stretching (as recommended in my first article for AE), or more likely your recovery ability is not your greatest asset. If the last one is true you are going to have to take note of that and broaden the workout days between bodyparts hit. Most of you reading this (90%) will be able to go the Monday, Wednesday, Friday and Monday again route hitting bodyparts twice in 8 days. A chosen few might be able to go Monday, Tuesday, Thursday, Friday especially if they really work their extreme stretching and get the proper rest. That's very rare though that someone can recover that quickly even from one working set per bodypart. My recommendations are to start out Monday, Wednesday, Friday, Monday first and gauge how that goes. I am currently seeing that most people go best with that protocol. I know some of you want to train a bodypart as many times as possible in a weeks time, hell I would love to be able to train a bodypart 4 times a week and grow but it can't be done. So this is something I can't help you on.....you need to check yourself and find out where you are recovering and then work with that. I can do a 20 plate leg press for reps and be sore for the next day and a half and feel fresh and ready to go on my next leg day. High dose glutamine has been a godsend to my recovery ability as has extreme stretching. My training weights continue to rocket upward on everything. What I cannot do is 3 leg exercises for multiple sets in a workout session and recover 3-4 days later to do legs again. I think you're begging for injury if you are still very, very sore the next time a body part comes up.

Example Day one
First exercise smith incline presses (I'll use the weights I use for example)
135 for warmup for 12
185 for 8 warmup
250 for 6 warmup
315 for 4 warmup
Then all out with 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!-that's it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes as described earlier and then that's it for chest and on to shoulders, triceps and back. The next time I come in to do chest I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the time after that I come in to do chest I would do my third favorite exercise rest paused/stretched and then the cycle repeats.

In simple terms I am using techniques with extreme high intensity(rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases (damage/remodel/recover) I can do in a years time.

Some exercises involving legs and some back rowing exercises don't allow themselves to rest pause too well. A sample couple of days for me would be the following (IM not including warmup sets--just working sets).

Workout 1
CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear pulldowns to back of head 300 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back)

The information below is from Peter O'Hanrahan's "Body Types, Part 1". It is a brief and incomplete description of the mesomorph's temperament.

Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

Then stretches for quads and hams.

The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. If I can't or I don't beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. At that point you must turn to a different exercise and then get brutally strong on that one. Then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you'll start somewhat lower and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises you'll stay with and gain strength at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. For example-- I love reverse grip bench presses, knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315, I have to get at least 19 reps RP or so. If I'm feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that's it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again, it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.

I find myself irritated now when people look at me and say "genetics" or something to that effect--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stickboy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must have always been big" and genetics. That's tough for me to hear thinking how psyched I was to weigh more than 170 at one point. I've only trained one true mesomorph. Mesomorphs don't need trainers usually. I train ectomorphs and endomorphs. The last 3 people I've trained have been a pudgy Mexican who was 172 (now 258lbs hard)--a skinny marine, and a guy stuck at 188lbs for many years (now 260). These people all thought the same thing seeing how my workouts were set up-"am I doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, that's half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly, truly train balls to the wall hard. Personally, if I do a 20 rep hack squat with slag iron heavy weights....at 10 reps I am seriously doubting I am going to make it---at 14 reps IM seeing colors---at 17 reps IM asking God for help--and the last 3 reps are life, death, or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that I'm cruising at 70% at the most. If all you get out of my articles is the mindset of heavy weights, low volume, stretching, and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be.

[Shawn Bellon]

It is so tough to talk about training when I am not in front of someone. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. And in person I can explain how it all fits together. But for some reason giving an opinion on training online offends a lot of bodybuilders. It is like a blow to their ego as if your putting them down or telling them they don’t know how to train. And then you get every HIT, periodization, and brainwashed Wieder principle disciple arguing with me why their method is the best and I am wrong. People get pissed if they think what they might be doing training wise is wrong or not the most productive. It's human nature.

I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways. Those guys can continue to take the long road or never get there. In the past months since I’ve put my methods out there to view, I continue to hear different arguments against my way of training. Hey it’s radically different than the norm and like I said people can’t stand to think what they are presently doing training wise isn't the best! So far I’ve heard the usual gamut (overtraining, undertraining, undervolume, CNS saturation). One guy who said "not enough stimulation per workout"-sadly he has confused volume to equal gains. WRONG!!! If volume = gains go head and do 100 hard sets per bodypart and do each bodypart once every 3 weeks. Please tell me what incredible gains you get.

To me all this is an egotistical way to debunk a radically different method because you don’t want to believe what your presently doing is incorrect or 'slower gaining'. No one is overtraining or undertraining that I train. Every bodybuilder that I have trained has gained at least 47lbs! This sport is full of fragile egos, pseudo-experts, armchair bicep curlers. I am a very advanced bodybuilder but the only thing I am conceited about is I truly believe I could take anybody reading this and turn them into a 4.0lbs per inch bodybuilder. I love taking a humble bodybuilder who doubts his genetics and making him the largest guy in his gym. That is so fun for me. I love the people who whisper in the corners that "he must be loaded to the hilt" yet he is on the same things they are. I love hearing the petty jealousy and anger that comes over other bodybuilders now that the guy I trained is the big boy on the block. I’m not pushing my methods on anyone. I want you to decide for yourself with deductive reasoning. But if you have been lifting for 4-5 years and people aren't commenting, stating or asking questions about you being a bodybuilder on a daily basis-I think that’s embarrassing and you might want to question if what you are doing training wise has merit to it. I only train hardcore bodybuilders (and some fitness girls) down here in So Cal. (its not my main job--I turn down about 90% of people due to my own personal reasons--which are mostly after interviewing them I feel they wont do what I say 100%) I am very, very good at turning normal people into the biggest bodybuilders in their area. I’ve trained 7 people bodybuilding wise in the last 4 years (5 used super supplements 2 were clean). Every one of those people gained at least 47lbs on their bodyweight at roughly the same or less bodyfat.

1)188 to 260(2.5 years)

2)172 to 254 (3 years)

3)208 to 261(clean! genetic mesomorph 1 year)

4)218 to 275 (cut his juice in half, doubled his protein, showed him how to train correctly-2 years)

I don’t like to comment on others training philosophies directly because they get so offended if you don’t agree with them. I believe when you make something too complicated or hard people don’t want to follow it. I believe the baseline training protocol for bodybuilding is "progression" and whatever training is needed to get stronger (and therefore bigger). Here is my personal opinion on volume training...it’s a way for people who cannot generate inhuman intensity during a set to make gains. If that seems like a "putdown" so be it, I am sorry. Volume training to me is the long way to achieve trauma whereas there are shorter more productive ways of going about it.

If you were a world class sprinter with a time a couple tenths off the world record what would you do to break the mark? Would you run 5k races and repeated sprints at 60% intensity for hours at a time? Would that make you any faster? Or would you push the intensity limits with a wind bearing running parachute and do explosive sprints as hard as you can? You tell me.

I say 60% intensity with volume training because I know this: You cannot do 20 sets for a bodypart at a balls to the wall all out intensity-it’s impossible. I know this about myself, if I truly squat with everything I have (where its rep or death), with an extremely heavy weight and at 12reps I want to quit.....but somehow, someway I make myself do 13, then the 14th, the 15th--my face is now beet red and I’m breathing like a locomotive yet I 'will' myself to do another rep, another, another---with two more reps to go till 20, I feel faint but I am going to fucking do it because "I am not driving my car home thinking how I pussed out and didn’t make it"....19.....and 20 goes up agonizing slow and I am thinking to myself "oh please, please go up"----done! Ten minutes later I couldn’t even attempt to try to duplicate that. Not even close. I bet I would make it to maybe 14 reps tops. If you could duplicate that same set you are a robot.

Ninety percent of people in gyms around the world are doing some form of volume training but besides the rare genetically elite and heavy steroid users, why does everyone stay the same size year after year? (With volume training you see a lot of overtraining, joint injuries and people who are burning up all their energy stores) If you can't train at above normal intensity levels I feel volume training is beneficial to cause trauma (hey it works for genetic freaks like Flex Wheeler and Paul Dillett--two half-ass 60% trainers if that). Too bad with their incredible genetics that they don’t have the hardcore mindset of a Yates or Coleman who bypass them by force of willpower and effort. Personally I like the shortest route at the shortest time possible to get someplace. Do I think my way of training is the best? For myself and the people I train-yes. I have no way to gauge others intensity levels online. Someone training at 90% intensity for 6 sets is going to get more out of it than Joe Blow who is doing 20 sets per bodypart at forty percent. In the simplest terms, no matter what way you train-if you are way stronger than last year, 6 months ago, 3 months ago, last month, last week you are getting continually bigger no doubt about it. A lot of modern day training has been evolved pretty much from what Arnold and bodybuilders of the 60's did---and Arnold just winged it--there was no thought provoking science there. I want people to think their training out.

1)If you train a bodypart every day you will overtrain and not get larger

2)If you train a bodypart once a month you will not overtrain but you will only be growing 12 times a year besides the atrophy between workouts (pretty much a snails pace)

3)If you train with 30 sets a bodypart it will take you a great deal of time to recover from that besides using up a great deal of energy and protein resources doing it (and maybe even muscle catabolism will take place)

4)If you train one set for a very easy 8 reps per bodypart you could train that bodypart more often but you didn’t tax yourself to get larger.

So what is the answer? I’ll tell you the answer! The answer is doing the least amount of heavy intense training that makes you dramatically stronger (bigger) so you can recover and train that bodypart the most times in a year (frequency). If you can train/recover/GROW, train/recover/GROW, train/recover/GROW as many times as possible in a years time--you will be essentially gaining twice as fast as the bodybuilders around you.

Ok back to my training concepts—I’ve stated how my whole goal is to continually get stronger on key exercises which equals getting continually bigger. I will state this, the method I am about to describe to you is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. It’s going to go against the grain but I'm making people grow about 2 times as fast the normal rate so bear with me.

A typical workout for the masses is (lets use chest for an example) doing a bodypart once every 7 days and sometimes even once every 9 days or more. This concept came to the front due to recovery reasoning and I agree with most typical workouts your going to need a great deal of recovery. Here’s the problem, lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should be at 52/64 (or 13/16 ). Almost an inch of thickness (pretty good).

To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it. Incredible strength GAINS will equal incredible size GAINS. And you sure as hell don’t need to do 3-5 exercises and 10-20 sets per bodypart to do that! In actuality you really don’t need to do much to grow. As long as your training weights continue to rocket upward you will always be gaining muscle. If you go in and do squats using your ultimate effort with 405lbs for 20 reps are you going to say you’re not going to grow from that? If you went all out on that effort, I'm sorry but throwing hacks, leg press, leg extensions and lunges into that same workout is going to do nothing but royally lengthen your recovery process when you were already going to grow in the first place.

You can train in a way so you can train a bodypart 3 times every nine to fourteen days and you will recover and grow faster than ever before. If you train chest 3 times in 9-14 days you are now doing chest roughly 91-136 times a year! So instead of 40-52 growth phases with regular once a week training you are now getting 91-136 growth phases a year. I personally would rather grow 91-136 times a year than 40-52 times a year. At a hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughly 2.1 inches of thickness). So now you’re growing at roughly two times as fast as normal people who are doing modern day workouts are. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. I use the same three exercises in that same 9-14 days but do chest 3 times during that (instead of once) and get 3 growth phases. How? Super heavy weights for low low volume so you can recover and train that bodypart again as quickly as possible.

Everyone knows a muscle either contracts or doesn’t, you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that puts a focus on certain deep muscle fibers)--for example incline presses vs flat presses. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. They feel they "must" do this exercise and that exercise or they won’t grow.

This is how I set bodybuilders workouts up. I have them pick either their 3 favorite exercises for each bodypart or better yet the exercises they feel will bring up their weaknesses the most. For me my chest exercises are high incline smith machine press, hammer seated flat press and slight incline smith press with hands very, very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus. What you do is take these three exercises and rotate them, using only one per chest workout. I would do high incline smith on my first chest day, then 3-4 days later I would do hammer seated flat press on my second chest day. Three to four days after that wide grip slight incline smith press would be done and then the whole cycle is repeated again in 3-4 days.

Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to gauge the recovery ability first.

Day one would be Monday and would be:

Chest

shoulders

triceps

back width

back thickness

Day two would be Wednesday and would be

biceps

forearms

calves

hams

quads

Day three would be Friday and would be the same as day one but with different exercises

chest

shoulders

triceps

back width

back thickness

(sat+sun off)

Day four would be the following Monday and would be the same as day two but with different exercises

biceps

forearms

calves

hams

quads

and so on Wenesday, Friday, Monday, Wenesday etc.

You’re hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.

As you progress as a bodybuilder you need to take even more rest time and recovery time. READ THAT AGAIN PLEASE AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME. EXAMPLE: My recovery ability is probably slightly better now than when I started lifting 13 years ago but only slightly...but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. Now I am far and away the strongest person in my gym using poundages three to six times greater than when I first started lifting. With my recovery ability being what it is both then and now, do you think I need more time to recover from a 155lb squat for 8 reps or a 500LB squat for 8 reps? Obviously the answer is NOW! Yet remember this-the more times you can train a bodypart in a years time and recover will mean the fastest growth possible! I’ve done the training a bodypart every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrated and realized the frequency of growth phases(for me)was to low. I want to gain upwards of 104 times a year instead of 52--the fastest rate that I can accumulate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CANT SAY THAT ENOUGH)

I have been slowly changing my philosophies of training over the past 13 years to where I am now. I’ve been gaining so fast the last couple of years it’s been pretty amazing. I’ve got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching, and with recovery issues always in the back of my mind. I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. Simply as this--you overtrain your done as a bodybuilder gainswise. Kaput. Zip. A waste of valuable time. But I also think there is a problem with underfrequency (only if you can train hardcore enough with extremely low volume to recover). I skirt right along the line of overtraining--I am right there...I’ve done everything in my power (Stretching, glutamine, "super supplements", sleep)to keep me on this side of the line and its worked for me. I believe everyone has different recovery abilities--the job of a bodybuilder is to find out what their individual recovery ability is and do the least amount of hardcore training to grow so they can train that bodypart as frequently as possible. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly gauging yourself recovery wise with every step up you take (statics, rest pauses)--I would rather you wait until my next article comes out to go over the details of this kind of training before you attempt it--as its important to me that everyone who wants to do this does it correctly.

[Shawn Bellon]

Exercises to use but not all inclusive. Dante has since stated that if you are gaining from whatever you do, DO IT.

CHEST
incline smythe
decline smythe
hammer strength press (incline and decline)
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smythe presses to front
smythe presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
dumbbell shoulder press

TRICEPS
close grip bench in smythe
reverse grip bench in smythe
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS
deadlift
rack deadlift
T-bar rows
smythe rows
barbell rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls
incline db curls
close grip ez-bar preacher curls
standing medium grip ez-bar curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS
squats
smythe squats
hack squat
leg press

[Shawn Bellon]

Chest

Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder

Triceps

Seated on a flat bench-my back up against the barbell---75lb dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell down with the back of my head

Shoulders

This one is tough to describe--put barbell in squat rack shoulder
height--face away from it and reach back and grab it palms up (hands on
bottom of bar)---walk yourself outward until you are on your heels and the
stretch gets painful--then roll your shoulders downward and hold for 60
seconds

Biceps

Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if
you can make it 60 seconds you are either inhuman or you need to raise the
bar up another rung

Back

Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup bar (with wrist straps)
to see who could get closest to 3 minutes--I never made it--I think 2 minutes
27 seconds was my record--but my back width is by far my best body part--I
pull on a doorknob or stationary equipment with a rounded back now and it’s
way too hard too explain here--just try it and get your feel for it

Hamstrings

Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds

Quads

Facing a barbell in a power rack about hip high --grip it and simultaneously
sink down and throw your knees under the barbell and do a sissy squat
underneath it while going up on your toes. Then straighten your arms and lean
as far back as you can---60 seconds and if this one doesn't make you hate my
guts and bring tears to your eyes nothing will---do this one faithfully and
tell me in 4 weeks if your quads don’t look a lot different than they used to Calves
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one
set twice a week too). I don’t need to stretch calves after because when I do
calves I explode on the positive and take 5 seconds to get back to full
stretch and then 15 seconds at the very bottom "one one thousand, two one
thousand, three one thousand etc" --15 seconds stretching at the bottom
thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7
reps (I always go for 12reps with maximum weights)--do this on a hack squat
or a leg press--my calves have finally taken off due to this and caught up to
the rest of me thank God.

If you doubt the extra muscle growth possible with stretching I urge you
to research hyperplasia (and the bird wing stretching protocols) where time X
stretch X weight induced incredible hyperplasia. Our stretching is done under
much lower time periods but fascial stretching and the possibility of induced
hyperplasia cant be ignored. I’ve had too many people write me or tell me in
person that the "extreme stretching" has dramatically changed their physique
to ever doubt its virtues.

http://i174.photobucket.com/albums/w86/shawnbellon/extremestretches66fo5.jpg

[Shawn Bellon]

RANDOM THOUGHTS:


a)I have no problem with anyone on leg training switching the exercises they do from the 6-8 heavy set to the 20 reppers on as long as the 20 repper gets done. Alot of the super large guys I train (270-340lbers) have serious trouble breathingwise doing a 20 rep free squat. Hell I have trouble doing it myself. You are carrying alot of bodyweight, breathing like a locomotive and hey lets not die on leg training day-LOL. Ill give you an example--One of my guys does smythe squats, free squats and leg presses as his three leg movements. On leg press day he does the heavy 6-10 (I make him do 10 reps on it) and then does the 20 repper on the same leg press. On smythe day he does his heavy 6-8 and then does the 20 repper on a horizontal hack machine. On free squat day he does his heavy 6-10 and does the 20 repper on a Cybex (different) leg press machine at a slightly different angle than the other leg press day. I got no problem with any of you guys doing that especially you large beasts. Now if you start doing only leg presses with the same leg press machine for all your 20 reppers then Im going to call you on it that your taking the easy way out.

b)Alot of people ask me how I come to conclusions on things.....alot of all this you can deduct from what you see going on around you at gyms and from just watching people. Alot of what I do is "reverse engineering"--I think things out backwards to find out the reasoning. You can sit there and study medline all day long but until you have a practical brain to think how it pertains to bodybuilding, your not going to get very far in applying it. For example alot of people freak out about the controlled negative on reps in DC training and why the heck its done. Besides what science agrees with, think of certain instances or hobbies or jobs with repetitive movements with the repeated same load. Boat rowers, sawing lumberjacks and gymnasts. They all do repetitive movements with the same load, a boat or canoist rower is trying to power along a boat as fast as he can, a sawing lumberjack is using power to saw down a tree, a gymnast does repeated movements with bodyweight. All are pushing the limits trying to use as much power as possible for the task at hand. Which one of those three has a discernable musculature? Boat rowers dont have huge backs, sawing lumberjacks dont have huge arms but gymnasts always have that musculature. They sure arent eating to get huge and most likely they arent doing incredibly heavy weight training but you can always see the musculature on a gymnast. Why? Well which one of those three does controlled negative movements? The rowers and sawers are just using positive movements and it does virtually nothing for their musculature (science agrees with that theory-concluding that the positive movment is a strength/priming phase and the eccentric is where the magic happens)--the gymnasts on the other hand are all doing heavy eccentric and controlled negative work (iron cross/rings, pommel horse etc etc etc)--the moral of the story is your whole thinking in all this should get to the point where your curling a weight up just for the simple reason of controlling the descent downward so you can get bigger

c)There was a study some years back which included 3 groups--elite sumo wrestlers who did no weight training whatsoever, advanced bodybuilders and advanced powerlifters--about 20 in each group. Now there is a lot of variables here but they took the lean muscle mass of each group and divided it by their height in inches. Surprisingly the sumo wrestlers came out well ahead of the powerlifters (2nd) and the bodybuilders (very close 3rd). This is a group who did no weight training at all but engorged themselves with food trying to bring their bodyweight up to dramatic levels. How is a group that is doing no weight training having more muscle mass per inch of height than powerlifters and bodybuilders? For anyone that doubts food is the greatest anabolic in your arsenal, you better get up to speed and on the same page as what my trainees have found out. Gee now what would happen if you actually ate to get dramatically larger like a sumo, but actually weight trained like a powerbuilder (which is what we train like), and also did enough cardio/carb cuttoffs etc to keep bodyfat at bay while doing all this? Are you guys coming around to how I think yet....in how to become the biggest bodybuilder at the quickest rate but keeping leaness on that journey?

d)Something you guys might want to try for your forearm belly that has worked better for me than alot of other things is a (belly of the forearm) extreme stretch done exactly after biceps or wrist curls or whatever you are doing for forearms. Its as simple as this--once youve done biceps and forearms and have already stretched your biceps--or directly after your last rep of seated wrist curls...sitting on a seat with your forearms resting on your legs and the barbell in your palms face up...let your hands sag downward and let the barbell roll down the palm of your hand and hold onto it with your fingers until you feel that stretch and then the fun begins (30-90 seconds thats what your trying for)..dont let the topside of your hands hit your shin because that defeats the purpose....at about 30 seconds youll start shaking...45 seconds your head will be twitching from side to side because there is so much pain and it feels like your going to lose the barbell with your grip and if you make it to 60 YOU ARE THE MAN...but 90 seconds is the goal...(trust me you wont make it--its too fucking painful)....youll get to the point youll have to drop the barbell on the floor and take 30 seconds just to get your wits about you. Be very careful with this movement, I dont want you tweaking your wrists here so be cautious. For those who do this, take a long look at your forearms the very next day in the mirror, flex your forearm and I think youll be very surprised at how different/swollen it is. Thats all that needs to be done---let me know 3 months from now how different they look

e)Its about time I start showing you guys some new exercises from the DC arsenal--I got about 50 you guys have never seen but Ill throw this one at you for now. Maybe Ill just have you guys throw out a bodypart one of these days in a post and ill give you new exercises you can do for that bodypart (time willing)
Pulley row high pulls-awesome for lat width here guys--this is going to be a pain in my ass to explain but lets see if i can do it--god its so much easier showing someone these in person. First up--do you know that position that is at the bottom of a stiff leg deadlift if you do it very deep (some people dont)--remember that position because that is key here ok?
Ok-Your on a seated cable row with a close grip parallel handle--your legs are slightly bent--your aiming for the greatest amount of stretch possible at the very beginning of the pull ok so remember that you should be in that "position" above or close to it (I talked about earlier) thruout this whole movement. With your back rounded and you leaning forward (huge stretch) you pull the handle to right about 3 inches above the kneecaps, thats it. At no point do you stick your chest out and arch your back and pull the handle into your midsection and sit straight up as in a seated pulley row, what you do instead is flare your lats at the stretch at the very beginning and keep your lats flared till you pull right over your kneecaps and then control the return to the stretch and repeat. Because your bent forward in a position that doesnt put your back in a precarious safety position you will have no worries with a rounded back. I guess a simple way i could describe it is
a)huge stretch at beginning
b)do half a pulley row movement but dont lean your torso backward or arch your back--keep it stabilized maybe only moving a few inches the whole movement
c)keep your lats flared outwards the whole way thru and dont crunch your scapula together--pull with your lats and pull the handle 2-3 inches over your kneecaps and return------15-30 reps rest paused is the deal on these and you will not be using the weight you use on seated pulley rows so wipe that from your memory banks

PAYING YOUR DUES

This post is for everyone in this forum--its very important to read over--VERY IMPORTANT. Want to know the average trainee that comes to me? He is 35-45 years old and after 10-15 years of lifting weighs 175 to 210lbs. He looks at me as the guy that somehow can pull a bunny out of a hat and make him that 250lb ripped bodybuilder walking the streets.... where he couldnt even get close to that level by himself. He is scrambling around because he doesnt want to get to 50 years old never feeling what it was like to walk thru a crowd and people gawk, stare, and point because he is a damn good bodybuilder. Well what the hell have you been doing all these years?!?!?! You should of put in your f*^&ing dues like the rest of us. These same guys think Im a miracle worker that can somehow add 80lbs of muscle mass on their frame while losing 30lbs of fat while keeping incredibly lean thruout the journey to get there. Well guess what? YOU FUCKED UP. Want to know the fastest way to walk around at 250 ripped--THE ABSOLUTELY G'DAMN FASTEST WAY TO GET THERE? TAKE 2 YEARS AND EAT HUGE AMOUNTS OF FOOD, AND TRAIN WITH BRUTALLY HEAVY WEIGHTS, AND BECOME A BIG FAT OFFENSIVE LINEMAN LOOKING GUY AT 330LBS....AND NO IT WONT BE PRETTY...AT ALL. MOST OF ALL DONT DO ANYTHING THAT COULD POSSIBLY EVEN IMPEDE THE SLIGHTEST IN MUSCLE MASS GAIN. Just eat copious amounts of food (up to 500-600 grams of protein) and bring your bodyweight up the charts which will allow you leverage and strength gains to allow you use the incredible weights you have to use in the gym to accomplish this. Then after being at that level for density reasons for awhile, you can slowly take it down and I mean slowly and most likely have the most muscle mass gain your genetics allowed in that time frame. That is the probably the fastest way in the shortest time to get there. But definitely not the most desirable but truth is truth. Am i recommending that approach--HELL NO, but if we are talking about getting this done as fast as humanly possible then I have to be blunt. Noone wants to look like a fat slob even if it means the end result will be much closer to their ideal. And these guys 35-45 years old want me to keep them pretty boy lean and wave the magic wand and make them into Milos Sarcev after they pretty much just wasted 10-15 years of training.
I dont like using myself for an example but I will here. I started training at about 20 at 137lbs and predominantly spent the next 15 years eating tremendous amounts of food, training with very heavy weights but keeping active so I am at a leaness I personally am satisfied with. I topped out at about 303lbs and but currently hang around 283-288 because thats what I like to be at. I put my dues in here. I might jump in a show if time allows but because of my schedule currently we will have to see how that works out. Mainly Im looking forward to the day I can kind of relax and not push the limits like I have all these years. The 6 meals a day every day, and the war with the logbook along with lugging around 285-300lbs sometimes becomes very tedious. I go to bed at nite thinking exactly what Im going to do and what all this hard work will easily allow myself to do when I decide to crank the dial downward. Cardio will be done 6 times a week for health and bodyfat reasons and that will take priority.
Back to the subject on hand here. So what will all this hard work for the past 15 years allow me to do? I'm in my mid 30's now so for the rest of my 30's and thru my 40' and 50's i can pretty much walk around at 250lbs hard as a rock at a very low bodyfat percentage. Ive set myself up so that will be very very easy. I actually have to do much less than everything I do now (except cardio) to be there. Ill use guys in this forum for examples, Inhuman and massive G are both around 5'9", 5'10" and are offseason 280 to 300. They have spent the time and food consumption and paid their dues to get there. Massive G I believe is mid 30's and Inhuman is early 40's I believe. Both these guys will be able to crank this down and enjoy walking around with full abs, hard as granite with veins everywhere at 240-260lbs. They have set themselves up and paid their dues in their 20's and 30's to do that. You guys that are 35-45 years old who want this but weigh 175-210lbs are playing catchup and are so behind the race its sad. My point of this post is to get guys in their early 20's to think, to get guys who just blew 10 years of training who are in their 30's to think, and to get guys who just blew 10-15 years of training who are in their 40's to think. Am I advising bulking up? No that was a hypothetical example. Im advising you get your freaking head on straight if you want this so bad. That means extreme food intake pronto, with the heaviest weights in good form that you can use progressively, extreme stretching and enough cardio (and bodyfat protocols) that it keeps you at a leaness your satisfied with as you get dramatically larger. This sport isnt unlike a career. You have to set yourself up early so you can be right where you want to be late. Theres alot of you guys 35-45 years old in this forum, some that I even train, that think they want it but really dont have what it takes to go get it. I see it in their workouts they send me (they take the easy comfortable road never pushing the limits) and for those that I dont train I sometimes see it in your posts---you just dont have what it takes. I can only provide a guide to get there, I cant create an inner drive for you.
You have to start thinking in terms of point B from point A. Do you really think that eating 3000 calories with 225 grams of protein and doing the Weider "confusion training principle" to keep your body offguard will somehow magically make your 175lbs into 250lbs of rock granite monstrosity? Every year of training is so damn important. If you just trained for a whole year and only gained 2lbs of muscle mass, you just pretty much wasted a productive year of training--its gone--its lost and you arent getting that year back. Three weeks ago I was contacted by someone in his early 40's who had been lifting for many years, weighed about 170lbs and showed me a picture of Geir Borgan Paulsen and said thats what he wanted to look like and can i get him there?!. Laughable. Geir Borgan Paulsen is 50 years old and looks freaking phenomenal. He is a tiny bit (and i mean every so slightly tiny bit smaller) than he was when he competed in his 30's. Instead of wasting years and years of lifting getting absolutely nowhere, Geir spent his 20's and 30's eating huge amounts of food and training with heavy heavy weights so that he could walk around all thru his 30's, 40's and now 50 years old jacked to the hilt. Not many people have a better front double biceps than Geir no matter what age they are.....here he is http://www.nutritionoutlet.nu/galler...02/borgan.html
What Im hoping to relay to you slackers and dreamers that are in this forum is that you have to put your time in and pay your dues in this sport. Your 2-3lbs gain a year arent going to get it done so unless you want to get to 55 years old and look back and think "wow besides the people I told and myself, noone even knew I was a bodybuilder and I never made it"....you better get your ass in gear and your head on right and get this done now. Gaining fat is easy but if you never lifted how long would it take for you to gain 80lbs of fat from 175 to 255lbs? Probably a year and you would have to forcefeed yourself to get there. Just think how long it takes to put on 80lbs of muscle mass which is an extremely "hard to come by" commodity. This sport is about extremes--using weights you havent used previously, taking in amounts of food to build greater muscle mass-in amounts you never have done previously, and GETTING THE CARDIO DONE to keep you at an acceptable offseason training bodyfat that keeps you happy. Get your act together and think this all out or quit your complaining and dreaming and take up tennis.

OVERANALYZING

Im seeing a repetitive phenomenon with the people I train that I want to state here. Ive trained alot of people now in the last 2 years on the net and also in person previously. I keep noticing the same things-basically on how various trainees brain's work. When people contact me for training, the guys who have a big work ethic and believe in a system of training whether its mine or westside or 5x5 or whatever, and hammer it and hammer it hard come to me as big people already. These are the bodybuilders you see out there in the street. Big guys that you know lift, there is no doubt that they are bodybuilders. On the other hand I have gotten alot of guys who have been lifting 5-10 years and you would never know they lifted even once unless they made it a point to tell you about it (and many do--LOL). And Ill tell you what the overwhelming continual trait those guys have. THEY OVERTHINK THIS, OVERANALYZE, keep second guessing themselves, follow this routine this month and that routine the next, and Flex magazine the third month. It all depends on what they happen to read that week. HOW THE HELL DO YOU KNOW WHAT WORKS IF YOU SWITCH IT EVERY DAMN MONTH? Ive showed TPC some of these emails in the warehouse and he didnt realize the extent of what I was telling him about. Ive had a couple guys in the last 2 months who have been lifting for 5-10 years and by their pics it would be embarrassing to tell anyone that they actually lift. Both of these guys are sending me emails talking about iso-tension at the top of bicep curls, worrying up and down about the statics, should i flex the pinky finger inward to make more of a contraction on my alternate curl, should my forearm be perpendicular to the earths axis at the bottom of the shoulder press (you get the drift). I went off on one guy and felt bad about it after but he kept saying "well how I used to do it is..." and "well Ive always done it this way" My answer was "well why do you look like shit if your old way worked so well"? Noone will ever know who these trainees are because its my business only but I want them to read this to get it clear in their heads. If you double triple or quadruple your training weights in good safe form over the next year/s or so your basically (with diet) going to be double or triple your current muscular size. If your going to sit there and overanalyze this shit like its rocket science (which it isnt I dont care what anyone tries to make it out to be) and worry about things that really arent going to add up to pounds of muscle mass, then blame yourself when you never get there. Are you going to be a happy man at 50 years old when you look back and think "Wow I screwed up, I never looked like a bodybuilder, never achieved my goals, never got dramatically bigger, and its gone now.....IM too old to make up for that lost time" because thats where alot of you are heading if you dont get your heads on straight. I blame alot of the muscle magazines for this. Alot of articles are ghost written for pros or are solo articles by people who are 165lbs who never made a huge change in their physique themselves. They try to portray lifting weights as this huge science (and they splurge up their articles with 8 vowel words and searching thru the thesaurus to find a word that makes them look extremely intelligent)--I go back to the beggining of cycles for pennies on this---The absolute strongest you can make yourself in all exercises, coupled with food intake to eat your way up to the new musculature will allow you to hold the most muscle mass on your body that your genetics predetermine. You want to worry bout something? Worry about that damn logbook. Worry about staying uninjured in your quest. Worry about not missing any meals. Worry about somehow someway making yourself the strongest bodybuilder you can become. Im not talking singles here. Im talking 9-15 reps rest paused. A brute. A behemoth. A human forklift. I guess i had to use this post to vent because TPC saw me pissed off in the warehouse today after answering emails such as "Dante should I try to isolate the upper portion of the pec muscle and hold the peak contraction and flex hard at the top of every rep for about 5 seconds?" If you have been lifting many years with no muscle mass to show the last thing you need to worry about is peak contraction--GET THE DAMN WEIGHT UP AND BEAT THE LOGBOOK WITH BIG WEIGHT JUMPS (and then Ill and you will be happy)

MISCELLANEOUS

Someone asked about DC mods here in a post last week and I thought i would add my input here. I always stay in the scheme of things but I tune things to myself.
For example: I always look for ways to make an exercise harder and safer for myself. By safer-such as back thickness movements such as deadlifts, rack deads and rack drag deads....I have gotten very strong on these and now I will only do them with overhand grips instead of an over under. I dont want to be tearing a bicep due to the very heavy weight i have to use on these and going overhand forces me to lighten up somewhat and takes alot of stress off that undergrip bicep. (Ive gone as high as 765lbs on rack deads and really felt it pull there and will never tread those dangerous waters again)
Tricep exercises: i will not do any extension movements at any less than 15rp and ill keep the range 15-30rp on those. I can get very heavy on ez bar movements and feel the potential for a muscle tear is great when you start grinding out sets like 6+3+2=11rp
Bicep exercises I always keep in the 20rp range just because i seem to respond better that way and also for the safety factor
Quads, I tell everyone to do a 4-8 backbreaker set with very heavy tonnage and then a widowmaker set of 20 reps and i do this myself but honestly at this heavy of a bodyweight, there have been times where I really thought I was going to cease living after getting off a 20 rep squat because I was breathing so hard and couldnt get enough oxygen in my lungs to sustain me. My gym is on the second floor with no open windows at all, just central air ducts---for some strange reason, its ok breathing sometimes and other times (especially in a crowded gym) your gasping for air after a heavy chest set nevermind the 20 rep squat set. I do believe the lighter guys in the 150 to 250lb range in this forum can still get away with doing things normally but the very heavy guys might be biting carpet on a hot day after a 20 rep squat. So at times Ive done it like the following--on day one i do free squats shit heavy and then the hack for my 20 repper (which leaves me breathing like a locomotive anyway) and on the other day I do the newer leg press for both my heavy and widowmaker sets and on the last leg day i do smythe squats shit heavy and then the widowmaker on the older leg press. So as you see same scheme just some tweaks i do for myself if you were curious.

DC workout schedules for various people

--------------------------------------------------------------------------------

I probably should of written this a while back but I see alot of people asking about it now. Schedules. Most of the people I personally train I have them on the monday wenesday friday monday scheme with bodyparts split like this
a)
Chest
Shoulders
Triceps
Back width
BAck thickness

b)
biceps
forearms
calves
hams
quads

What is important about that is there is always a day between workouts and that lends itself to all important recovery/rest. Another variation of this above that some of the really heavy trainers I train like is Tues (full workout) Thurs (full workout) Sat (half workout) Sun (other half workout)

Some of my extremely advanced trainers and some of the guys who need very short workouts I have them do the following. What I do with those people works right along the same lines as the M W F M scheme I always use--almost the same frequency with extremely short workouts. And if anyone who has been doing DC training for a long while, likes this schedule better I have no problem with them going over to it. It is Mon Tues Thurs Fri (with weekends off) or something to that effect according to their schedule and the body is split up like this:

A)
biceps
forearms
back width
back thickness

B)
Chest
Shoulders
Triceps

C)
Calves
Hams
Quads


So you see that on Friday biceps and back is hit again and then the next week workout b will be hit twice and during week 3 workout c will be hit twice. The frequency of bodyparts hit is almost like the original M W F M plan. On this split which i use with highly advanced trainees I use it to bomb their weak bodyparts (which I dont feel you can do without potentially overtraining on the MWF scheme) The downsides to this 3 way split are the obvious non day off between workouts and you have to be very very careful with order of exercises on this plan. For example I would never have you doing full range deadlifts the day after a squat day--you would be destroyed. You have to look over the whole scheme and make sure your back thickness exercise is not going to be effected by your hamstring or quad exercise. I would probably skip stiff legged deadlifts for hamstrings totally during this routine because of the heavy back thickness exercises. I would probably rotate seated standing and lying leg curls for someone doing this. Your workouts though would be 30-60 minutes tops and thats tops and your out of there. The bad points of setting it up this way is that you lose that whole day of rest between workouts and Ive seen over time that most people seem to gain a slight bit better with that full day of rest. The other bad point is although the frequency of bodyparts trained is similiar, its a bit less over time (bodyparts trained about 81 times a year in the M W F scheme and 69 times a year in the second scheme above) .........

PS: I put back/bis before chest/shoulder/tri in the rotation because alot of people get really sore in the shoulder/chest area the day after chest. This can make it very hard sometimes on back width and back thickness exercises (especially back width) and Im trying to keep injuries to a minimum. The downside to this is when leg day falls directly after chest day, you are going to have to stretch out thoroughly in the delt/chest area to get your shoulders/arms on the bar for squatting.

Without a doubt--the mon wed fri split gets people bigger faster than any other split and the 3 way mon tues thurs fri split is a step below it on that front, but I am able to get up weak bodyparts a little bit better on the 3 way split--so remember that if you are overanxious to jump to the 3 way split, your actually gaining overall muscle mass slightly faster with the mon wed fri split.

[APOSTLE]

Thanks Future.

[Shawn Bellon]

Each exercise is as many warmups as you feel you need, then one rest-pause set which is the workset. Like you warm up, then hit the exercise until failure, 15 deep breaths, hit it again until failure (you should get half the reps or thereabouts), 15 more deep breaths then one more set (again, half the reps of the previous mini-set). Then you stretch, you can stretch after the exercise or after a few related exercise, like I do bicep workset, forearms workset, then stretch biceps and forearms (makes sense to me). You can do chest/triceps/shoulder worksets and then stretch all three bodyparts or stretch the muscle in question after its exercise, either way works.

Incidentally not all exercises are rest-paused, only chest, shoulders, triceps, biceps, backwidth and some hamstring exercises; calves and forearms are straight-setted for 12 reps; other exercises have their own protocols. Quads are one heavy set (4-6 if a squat, 6-10 if a leg press or hack squat) and then a 20 rep widowmaker, incidentally Dante has often said that you don't have to do the widowmaker on the same exercise as the heavy set, like you can do free squats for 4-6 and then hack squats for your 20 repper. (he said that 'cause really big guys have problems breathing for 20 rep free squats but it doesn't just apply to them); deadlifts and rack deadlifts are 6-8 heavy, 3-4 heavier (50-60lb difference for me but I doubt that's absolute); bent rows and t-bar rows are a straight set of 12; sumo leg press is a 12-20 straight set, leg curls are 20-30 rest-paused, SLDL to be honest I'm not sure, I've seen conflicting advice, one is a straight set of 12, the other is to do six reps, and keep adding 10lbs to the bar until you can't get six, then next time start around 40lbs under the weight that stumped you.

Other muscles get a rep range in which your rest pause set must come under, for chest and shoulders it's 11-15rp, triceps it's 11-15rp (except skullcrushers which is 15-30 rp), biceps is 15-20 (preacher curls 11-15rp), back width (pulldowns etc) and dips are 15-20rp, err, what've I forgotten..

[SBT]

Great info!! Thanks for the post Future!

[Shawn Bellon]

You are welcome. I am just running the files and reposting. :) Feel free to add to it.

[Shawn Bellon]

Warrior's sample DC routine
by Warrior

(DISCLAIMER: I have never spoken with big Dogg. This is what I have done in the past and I am offering it as an example of his ideas.)

DoggCrapp is an abbreviated training approach preached by Dante using progressive overload, rest-pause sets and static reps to maximize strength and size. I also use the extreme stretching techniques explained by Jason Mueller to stretch muscle fascia to make room for growth and remain agile.

The DoggCrapp Program
Rest pause days will use one movement performing 8 repetitions, racked for about 15 breaths then 3-5 more reps - racked again for another 15 breaths followed by whatever else can be completed – pushing with maximum effort. Undocumented static reps will follow a set to inflict a little more training damage to the muscle. After the muscle group has been trained - I follow with Mueller’s extreme stretching outline.

Day 1: A-1
Day 2: REST
Day 3: A-2
Day 4: REST
Day 5: B-1
Day 6: REST
Day 7: REST
Day 8: B-2
Day 9: REST
Day 10: C-1
Day 11: REST
Day 12: C-2
Day 13: REST
Day 14: REST
Repeat

The whole body gets trained three times every two weeks

The DC split will run on an every other day protocol with two days off here and there... I start with a Sunday-Tuesday-Thursday split; taking an extra day for cardio and core training when energy levels are high and time permits.

ALPHA-1
Back Thickness - Rack Dead Lifts (6 Reps, Rest Then 3 reps)
Back Width - Hammer Strength Lat Front Pull Downs (15-20 Rest-Pause Reps)
Chest - Hammer Flat Press (11-15 Rest-Pause Reps)
Shoulders - Front Military Press (11-15 Rest-Pause Reps)
Triceps - Close Grip Bench (11-15 Rest-Pause Reps)

ALPHA-2
Quads - Hack Squats (10 Reps, Rest Then 20 Reps)
Hams - Hammer Seated Leg Curl (11-15 Rest-Pause Reps)
Calves - Hammer Seated Calve Raises (12 Reps)
Biceps - Barbell Curls (15-20 Rest-Pause Reps)
Forearms - Reverse Grip Cambered Curls (12 Reps)

BRAVO-1
Back Thickness - Barbell Rows (12 Reps)
Back Width - Close Grip Pull Ups (15-20 Rest-Pause Reps)
Chest - Flat Bench Press (11-15 Rest-Pause Reps)
Shoulders - Hammer Military Front Press (11-15 Rest-Pause Reps)
Triceps - Incline Tri Extensions (15-30 Rest-Pause Reps)

BRAVO-2
Quads - Squats (6 Reps, Rest Then 20 Reps)
Hams - Romanian Dead Lift (11-15 Rest-Pause Reps)
Calves - Leg Press Calve Raises (12 Reps)
Biceps - Incline Dumbbell Curls (15-20 Rest-Pause Reps)
Forearms - Dumbbell Hammer Curls (12 Reps)

CHARLIE-1
Back Thickness - Hammer Rows (12 Reps)
Back Width - Wide Grip Pull Ups (15-20 Rest-Pause Reps)
Chest - Incline Dumbbell Press (11-15 Rest-Pause Reps)
Shoulders - Dumbbell Shoulder Press (11-15 Rest-Pause Reps)
Triceps - Seated Dumbbell Extensions (11-15 Rest-Pause Reps)

CHARLIE-2
Quads - Leg Press (10 Reps, Rest Then 20 Reps)
Hams – Back Extensions (15-20 Rest-Pause Reps)
Calves - Hack Calve Raises (12 Reps)
Biceps - Cambered Preacher Curls (15-20 Rest-Pause Reps)
Forearms - Machine Rope Curls (12 Reps)

[Steve56]

This should be an awesome thread!!

[Nic Brunicardi]

I LOVE DC - just started up on it for the second time a few weeks ago. This is the sh*t! :)

[robert da strongman]

ok Future...is it possible to incorporate strongman events into DC?

[ROTFLMAO]

Do most bb use dc training now with great results

[Shawn Bellon]

ok Future...is it possible to incorporate strongman events into DC?

I would say so. Tell me more of what you are doing and maybe some of us can come up with something.


Do most bb use dc training now with great results

Seems like it. Some use a variation of sorts with great success.

[ROTFLMAO]

Sounds like the training can prolong the life of your joints

[hulkish808]

Great insite Future, I bought the Jason Wojo DVD 3 weeks ago, after seeing some videos on Dave Henry on youtube, and finally decided to buy it, because I'm a "visual learner." So far everyone whom I showed the workouts to, just looked at me like:
1) I don't know what I'm doing
2) I'm lazy

Yet, numerous people have told me that I'm getting "bigger," even though I'm on a stricter diet..hmm.... haha

So far I'm into week 3 with that, and so far so good. Except my muscles are usually still tight going into the next workout I do. I'm doing a 2 days on - 1 day off due to my schedule. I can't wait to reach my goals by May.

I was wondering, can DC training be used to "bulk up," while FST-7 be used to "cut up?"

[Por2gue]

Great insite Future, I bought the Jason Wojo DVD 3 weeks ago, after seeing some videos on Dave Henry on youtube, and finally decided to buy it, because I'm a "visual learner." So far everyone whom I showed the workouts to, just looked at me like:
1) I don't know what I'm doing
2) I'm lazy

Yet, numerous people have told me that I'm getting "bigger," even though I'm on a stricter diet..hmm.... haha

So far I'm into week 3 with that, and so far so good. Except my muscles are usually still tight going into the next workout I do. I'm doing a 2 days on - 1 day off due to my schedule. I can't wait to reach my goals by May.

I was wondering, can DC training be used to "bulk up," while FST-7 be used to "cut up?"

If you are new to DC, two on one off is not the protocol. Dante would quickly tell you to not say you are training DC with this split. 3 day split is for very advanced trainers.

[Karuk]

1. I'm running Dave's diet to lean out. Is DC training compatible?

2. I'm doing cardio after training (30 min) and 1 hour on off days. Issue?

3. I get to the gym at 4am as this is my only time to train. I have no training partner and would not trust anyone in the gym at that time to spot me. It seems like a spotter is required for DC training. Is my assumption correct?

[flipper]

Hey Future, I thought you weren't doing DC anymore?

[hulkish808]

If you are new to DC, two on one off is not the protocol. Dante would quickly tell you to not say you are training DC with this split. 3 day split is for very advanced trainers.


isn't the beginner split like this:

Sunday rest
Monday w1A
Tuesday rest
Wednesday w1B
Thursday rest
Friday w2A
Saturday rest

Again, they (Wojo's DVD) said that beginning "lifters" shouldn't go right in to DC training.. so if I've been training/lifting for several years now does that mean that I'm not "up to" training DC?

Wojo also said the 4 day split is the advanced routine. Let me know if I'm getting all this wrong, or if Wojo miscommunicated. :)

[Nic Brunicardi]

isn't the beginner split like this:

Sunday rest
Monday w1A
Tuesday rest
Wednesday w1B
Thursday rest
Friday w2A
Saturday rest



That's right!

[hulkish808]

but again, i'm doing what i'm doing, due to my schedule... :)

[Por2gue]

isn't the beginner split like this:

Sunday rest
Monday w1A
Tuesday rest
Wednesday w1B
Thursday rest
Friday w2A
Saturday rest

Again, they (Wojo's DVD) said that beginning "lifters" shouldn't go right in to DC training.. so if I've been training/lifting for several years now does that mean that I'm not "up to" training DC?

Wojo also said the 4 day split is the advanced routine. Let me know if I'm getting all this wrong, or if Wojo miscommunicated. :)


In this order you're golden, but you said two on one off cause your schedule, that changes things big time. If your schedule is conflicting I would suggest something like a 5x5 routine. Off days are a major element in the recovery of DC.~ Patrick

[red barraca]

on fst-7 will try this next

[hulkish808]

i see what you mean. thanks for the advice pat!

[bigtimektz]

Im on the 2 day split. It is great. Lift 3 times a week. It is the most practical and efficient I have ever tried.

[bigtimektz]

How do you guys that on are DC implement cardio into your program? I know it is recommended on the off days and adjust it from there.

[militantmuscle]

bigtimektz, what's your bodyfat percentage (taken by calipers, not the weird electronic handheld ones)?

You might not have to do cardio if your bodyfat levels are low enough. First determine whether cardio is even necessary. Then depending on your metabolism and how high your bodyfat percentage is (among other things), you can plan out your cardio sessions accordingly.

[bigtimektz]

I have never had it measured. As of right now Im not doing any cardio. Im shopping for an elliptical or stationary bike so I can do it at home. I hate doing it at the gym.

[Outside Backer]

i trained DC for almost 2 yrs great routine

[flipper]

After over a year of doing DC on and off, this is the way I run it now:

Day 1 Chest/Biceps/Abs

Incline Bench Press- 2 straight sets (8-12 reps)

Incline Dumbbell Flyes- 3 rest/pause sets (15-18 reps total)

Fly Machine (Widowmaker)- 1 set (20-30 reps)


Standing E-Z Curl bar Curls- 2 Straight sets (8-12 reps)

Alt. Dumbbell Curls- 3 rest/pause sets (15-18 reps)

Straight bar Preacher curls (Widowmaker)-1 set (20-30 reps)


Leg Raise- 2 sets

Crunches- 2 sets




Day 2 Quads/Glutes/Calves

Walking Barbell Lunge- 2 sets (12-15 reps)

Leg Press- 2 sets (12-15 reps)

Hack Squats (Widowmaker)- 1 set (20-30 reps)


Seated Calf Raise- 2 straight sets (12-15 reps)

Standing Calf Raise- 2 straight sets (12-15 reps)





Day 3 Shoulders/Triceps

Dumbbell Press- 2 straight sets (8-12 reps)

Lateral raise Machine- 3 rest/pause set (18-22 reps)

Rear Delt machine- 3 rest/pause set (18-22 reps)

Barbell Shrugs- 2 straight sets (12-15 reps)


Lying Tricep Extensions- 3 rest/pause set (20-24 reps)

Pushdowns (Widowmaker)- 1 set (20-30 reps)





Day 4 Back/Hamstrings

Reverse Grip Pulldowns- 2 straight sets (8-12 reps)

Barbell Rows- 2 straight sets (8-12 reps)

Hammer Row Machine- 3 rest/pause set (18-24 reps)

Low Pull Rows (wide grip with straight bar)- 2 straight sets (8-12 reps)

Close Grip Rope Pulldowns (Widowmaker)- 1 set (20-30 reps)


Lying Leg Curls- 3 rest/pause set (20-25 reps)

Seated leg Curls (Widowmaker)- 1 set (20-30 reps)

[bigtimektz]

After over a year of doing DC on and off, this is the way I run it now:

Day 1 Chest/Biceps/Abs

Incline Bench Press- 2 straight sets (8-12 reps)

Incline Dumbbell Flyes- 3 rest/pause sets (15-18 reps total)

Fly Machine (Widowmaker)- 1 set (20-30 reps)


Standing E-Z Curl bar Curls- 2 Straight sets (8-12 reps)

Alt. Dumbbell Curls- 3 rest/pause sets (15-18 reps)

Straight bar Preacher curls (Widowmaker)-1 set (20-30 reps)


Leg Raise- 2 sets

Crunches- 2 sets




Day 2 Quads/Glutes/Calves

Walking Barbell Lunge- 2 sets (12-15 reps)

Leg Press- 2 sets (12-15 reps)

Hack Squats (Widowmaker)- 1 set (20-30 reps)


Seated Calf Raise- 2 straight sets (12-15 reps)

Standing Calf Raise- 2 straight sets (12-15 reps)





Day 3 Shoulders/Triceps

Dumbbell Press- 2 straight sets (8-12 reps)

Lateral raise Machine- 3 rest/pause set (18-22 reps)

Rear Delt machine- 3 rest/pause set (18-22 reps)

Barbell Shrugs- 2 straight sets (12-15 reps)


Lying Tricep Extensions- 3 rest/pause set (20-24 reps)

Pushdowns (Widowmaker)- 1 set (20-30 reps)





Day 4 Back/Hamstrings

Reverse Grip Pulldowns- 2 straight sets (8-12 reps)

Barbell Rows- 2 straight sets (8-12 reps)

Hammer Row Machine- 3 rest/pause set (18-24 reps)

Low Pull Rows (wide grip with straight bar)- 2 straight sets (8-12 reps)

Close Grip Rope Pulldowns (Widowmaker)- 1 set (20-30 reps)


Lying Leg Curls- 3 rest/pause set (20-25 reps)

Seated leg Curls (Widowmaker)- 1 set (20-30 reps)

This looks like a decent routine. It is not DC at all though.

[flipper]

It's a little different, but you're still doing rest/pause sets and widowmakers. I just added more sets to some bodyparts cause they weren't getting worked enough with just r/p and widowmakers.

[Big Tav]

It's a little different, but you're still doing rest/pause sets and widowmakers. I just added more sets to some bodyparts cause they weren't getting worked enough with just r/p and widowmakers.

Still not DC dude...

[bigtimektz]

It's a little different, but you're still doing rest/pause sets and widowmakers. I just added more sets to some bodyparts cause they weren't getting worked enough with just r/p and widowmakers.

If that is the case then you were not doing it properly. Were you including the extreme stretches in your routine?

[Big Tav]

If that is the case then you were not doing it properly. Were you including the extreme stretches in your routine?

Word...

[JustLuke]

How do you guys that on are DC implement cardio into your program? I know it is recommended on the off days and adjust it from there.
I have been training DC for about 1.5 years and I like to hit cardio for 30min first thing in the morning. I find its the best time to do cardio to increase hunger for the day.

[flipper]

If that is the case then you were not doing it properly. Were you including the extreme stretches in your routine?

I do include extreme stretches, I just didn't write them in.

[militantmuscle]

Flipper,

It's good to experiment and tweak training protocols, but you have to remember that once you have changed the regimen, it is not that respective person's training style.

DC is advanced in that you have to be able to fully overload the muscle within the confines of the one specialized drop set. If you ADD sets, then its not DC anymore. This is why Dante specifically states that trainers do not approach this style of training without extensive experience in weight training consisting of at least several years.

When you say your muscles weren't getting worked enough by the r/p and widowmakers, it just simply means you are not at the level needed, to where you can muster the intensity it takes to overload the muscle in one set, it takes some experience and trial and error.

[Por2gue]

Flipper,

It's good to experiment and tweak training protocols, but you have to remember that once you have changed the regimen, it is not that respective person's training style.

DC is advanced in that you have to be able to fully overload the muscle within the confines of the one specialized drop set. If you ADD sets, then its not DC anymore. This is why Dante specifically states that trainers do not approach this style of training without extensive experience in weight training consisting of at least several years.

When you say your muscles weren't getting worked enough by the r/p and widowmakers, it just simply means you are not at the level needed, to where you can muster the intensity it takes to overload the muscle in one set, it takes some experience and trial and error.


Can I get an AMEN? Jeez ,when will people stop pissing Dante off like this OP? Great post my man!!

[flipper]

Flipper,

It's good to experiment and tweak training protocols, but you have to remember that once you have changed the regimen, it is not that respective person's training style.

DC is advanced in that you have to be able to fully overload the muscle within the confines of the one specialized drop set. If you ADD sets, then its not DC anymore. This is why Dante specifically states that trainers do not approach this style of training without extensive experience in weight training consisting of at least several years.

When you say your muscles weren't getting worked enough by the r/p and widowmakers, it just simply means you are not at the level needed, to where you can muster the intensity it takes to overload the muscle in one set, it takes some experience and trial and error.


I've been training seriously for over 20 years, and the main lesson that I've learned is that everyone is different. Some people need more sets then others no matter how much intensity they use.

Don't get me wrong, I love doing DC, I just love to change things up, and the program I laid out is just a variation of it.

[bigtimektz]

I've been training seriously for over 20 years, and the main lesson that I've learned is that everyone is different. Some people need more sets then others no matter how much intensity they use.

Don't get me wrong, I love doing DC, I just love to change things up, and the program I laid out is just a variation of it.

I agree that everyone responds differently to training programs or styles. It depends on the person.

I am not a DC expert by any means but your program is no variation of DC in my opinion. It looks like a great program but it does not include all of the DC elements.

[bigtimektz]

I have been training DC for about 1.5 years and I like to hit cardio for 30min first thing in the morning. I find its the best time to do cardio to increase hunger for the day.

Do you hit it on your off days? How many times a week?

[superman21]

I seemed to get bigger on daves bulk diet and his way of training last year. Now this year i tried DC's method and diet. Im putting on great strength but i dont seem to be as big as i was last year. I love the DC training style but i really do believe Daves bulking diet is better for me.

So my question is do you think i can do daves bulk diet and DC training together and get great results?

[flipper]

I've heard that a few times too. Some people seem to find a greater increase in strength then in size while doing DC. I seem to make great size gains in the first few months, and then it tapers off. Then I change my routine all together.

[Yolo]

I am not a DC expert by any means but your program is no variation of DC in my opinion.

There is no such thing. I understand what the op is saying - I myself have been incorporating some DC principles in my routines but that doesn't make it DC.

[JustLuke]

Do you hit it on your off days? How many times a week?
I try to hit it every day. I have a stationary bike at home (thanks craigslist). I find I have a much larger appetite. cardio is crucial for me when bulking.

[bigtimektz]

There is no such thing. I understand what the op is saying - I myself have been incorporating some DC principles in my routines but that doesn't make it DC.

Exactly. It is either DC or it is not.

[bigtimektz]

I try to hit it every day. I have a stationary bike at home (thanks craigslist). I find I have a much larger appetite. cardio is crucial for me when bulking.

I have been shopping for a stationary bike to have at home. I hate cardio at the gym.

[v1hyp]

On my 3rd blast now and have had no problems with it so far!

[bigtimektz]

On my 3rd blast now and have had no problems with it so far!

What have your gains been like? Strength/Size?

[v1hyp]

What have your gains been like? Strength/Size?


I’ve actually seen improvements in both areas. More so in my strength but that’s not to discount the size gains. I’ve been able to bring up some areas that have been weak areas for me as well as improve my overall thickness.

[aaronthegreat34]

Has anyone used DC through contest prep. How did you adjust?

[MuscleAddict83]

I did it up to six weeks out and then switched gears up to a superset short rest routine this last summer. It worked great. I know that's not exactly what you asked, but I figured it was a pertinent example.

[hulkish808]

Does anyone know if DC style training can be used for contest prep 12 weeks out? Or should the training methodology be changed up dramatically? Just wondering.

[MuscleAddict83]

As I said above I used it up to about six weeks out. I even put on some mass during it as well. From then on out, my calories got lower and I switched gears. I believe it is definitely a style you can continue well into your diet. The main reason I switched it up is that I wanted to start getting more shredded and didn't have time to do more cardio. If I could have added more cardio I probably would have continued it until about 2-3 weeks out. I'm not sure if I would do it all the way down to the end. I'd be worried about injury, but I would at least do it down to within a month of the contest depending on how ripped I'm getting.

[buster12]

Im not a DC follower, but I do use some dc methods, and I dfinatly like it.

[bigtimektz]

Im not a DC follower, but I do use some dc methods, and I dfinatly like it.

You should try the full program man. It is the best IMO.

[hulkish808]

thanks muscleaddict! i'll see how far i can take this...btw, Patrick I'm gonna give myself that day of rest between workouts 1A and 1B =) we'll see tomorrow night...did abs today with my friend who got drafted to the Browns a few months back....fkn CRAZY circuits....

[Pantera]

How do you guys that on are DC implement cardio into your program? I know it is recommended on the off days and adjust it from there.

Almost always after training.Even after legs.Sometimes I'm in the gym for an hour and a half because I do one set of abs after training,and then hit cardio.It doesn't seem to change a single thing except for BF and overall sence of well being from when I'm doing more or less,consistent vs hardly ever,etc.....I try and do it on off days but I can't.I hate cardio.I will go right back to sleep instead of waking up for cardio.Training however isn't an option for me.The alrm goes off,I'm out of bed,I love it.So for me after training is the only way to do it.I train,hit abs with one set of hanging leg raises(after the day with back to kill 2 birds with 1 stone)or weighted crunches.Then usually 5-10 minutes of cardio(very steep inc treadmill up to 3 mph,then working back down slower)if bulking.It doesn't take much for me with my metabolism and job.

[bigtimektz]

Almost always after training.Even after legs.Sometimes I'm in the gym for an hour and a half because I do one set of abs after training,and then hit cardio.It doesn't seem to change a single thing except for BF and overall sence of well being from when I'm doing more or less,consistent vs hardly ever,etc.....I try and do it on off days but I can't.I hate cardio.I will go right back to sleep instead of waking up for cardio.Training however isn't an option for me.The alrm goes off,I'm out of bed,I love it.So for me after training is the only way to do it.I train,hit abs with one set of hanging leg raises(after the day with back to kill 2 birds with 1 stone)or weighted crunches.Then usually 5-10 minutes of cardio(very steep inc treadmill up to 3 mph,then working back down slower)if bulking.It doesn't take much for me with my metabolism and job.

5-10 minutes? Shit man thats not bad at all. Good to see you over here.

[Fluid Karma]

Ok..i've been out of the loop for a min. I'm interested in DC..sounds promising....But the hell is FST-7?

[Fluid Karma]

Fuck never mind..my blind ass aw it!

[Pantera]

5-10 minutes? Shit man thats not bad at all. Good to see you over here.

Yeah the 5 minutes is usually when I'm late for work,but going to a steep inc and 3 mph will have me breathing pretty hard within minutes.I'll hit 3 minutes and I'm ready to be done :) It's the closest thing to running without running,and your calves will be pumped and burning.Around 10-15 minutes(trying to drop BF)will have me dripping sweat.It will look like it just rained on the treadmill when I'm done.5 minutes will have my heart pounding and me breathing pretty heavy though.

[buster12]

rest-pause!? Lets see... there was some famous bodybuilder who used that method. I just cant put my finger on it. O yeah, now I remember!

1954

[JustLuke]

^^ holy shit!

[militantmuscle]

Dorian Yates and Mike Mentzer were utilizing high intensity training before DC and other variations. They both advocated various beyond failure techniques to be used periodically. It's very effective for general Type II fiber growth.

[buster12]

Dorian Yates and Mike Mentzer were utilizing high intensity training before DC and other variations. They both advocated various beyond failure techniques to be used periodically. It's very effective for general Type II fiber growth.
I could argue that to an extent. In order for the type II fibers to be activated, you must use explosive reps.( or at least an explosive on the positive part of the rep). Mentzer, and dorian were freaks though...

[buster12]

does any1 know how to watch those youtube vids of dante's training tips?

[v1hyp]

does any1 know how to watch those youtube vids of dante's training tips?

This will get u to his page..

http://www.youtube.com/watch?v=nf3k-EmaCGc

[buster12]

This will get u to his page..

http://www.youtube.com/watch?v=nf3k-EmaCGc
thanx bro!

[militantmuscle]

I could argue that to an extent. In order for the type II fibers to be activated, you must use explosive reps.( or at least an explosive on the positive part of the rep). Mentzer, and dorian were freaks though...

That's normally how a positive portion of the repetition should be performed, with an 'explosive' rep.

[Pantera]

That's what I do.I try and "throw" the weight up(still feeling muscles contract ofcourse),and then slowly lower it.

[buster12]

That's normally how a positive portion of the repetition should be performed, with an 'explosive' rep.
yea I know , im not argueing with you. We all see idiots in our gyms you know? lol

[buster12]

Wow! I had no idea , dusty hanshaw and steve kuclo used dc! I like that forearm trick dante showed. i'll have to try that.

[red barraca]

rest-pause!? Lets see... there was some famous bodybuilder who used that method. I just cant put my finger on it. O yeah, now I remember!

1954

let me break it down busta bust,heavy dose of steriod's and hgh,slin,and train like some one has a gun to your family's head.

[buster12]

let me break it down busta bust,heavy dose of steriod's and hgh,slin,and train like some one has a gun to your family's head.
haha! nice!:cool:

[bigtimektz]

Wow! I had no idea , dusty hanshaw and steve kuclo used dc! I like that forearm trick dante showed. i'll have to try that.

I wish he would put some new shit up there. Those vids are pretty old. Some of them are funny though.

[bigtimektz]

Who is the FL for the training section? Was it "FUTURE"? He is gone now anyways.

[buster12]

Who is the FL for the training section? Was it "FUTURE"? He is gone now anyways.
yea. I should be the forum leader.lol. just playin!:D

[buster12]

I just might give this training a try.... we'll see. I like fst-7 alot though...

[bigtimektz]

yea. I should be the forum leader.lol. just playin!:D

I'll vote for your sorry ass. You gotta start doing DC though. LOL.

[buster12]

I'll vote for your sorry ass. You gotta start doing DC though. LOL.
Im really gonna do some research on it this weekend. Then I'll proly give it a try. Im in the mood for somethin new!:D

[bigtimektz]

Im really gonna do some research on it this weekend. Then I'll proly give it a try. Im in the mood for somethin new!:D

Good idea. Let me know man.

[buster12]

Good idea. Let me know man.
I've also been looking for an excuse to get one of those wicked DC shirts.:D. I've tried the stretches and I gotta say, there quite brutal!:eek:

[Pantera]

I thought you did doggcrapp before?Maybe it was someone else or I misunderstood.You'll only be pissed you didn't try it sooner.I promise ya ;) I need some of those damn DC shirts too!I have been DC'ing for 7.5 months,but I haven't been able to afford one yet.I can go to target and get 2 shirts for $10......

[buster12]

I thought you did doggcrapp before?Maybe it was someone else or I misunderstood.You'll only be pissed you didn't try it sooner.I promise ya ;) I need some of those damn DC shirts too!I have been DC'ing for 7.5 months,but I haven't been able to afford one yet.I can go to target and get 2 shirts for $10......
I tried something like it, but it was a horrible attempt, and stopped about 2 weeks after. lol

[v1hyp]

Im really gonna do some research on it this weekend. Then I'll proly give it a try. Im in the mood for somethin new!:D


Check this out;

DC TRAINING MANUAL
Introduction to Philosophy:

My whole goal is to continually get stronger on key exercises=getting continually bigger. I will state this, the method I am about to describe is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. It?s going to go against the grain but I'm making people grow about 2 and a half times as fast the normal rate so bear with me. A typical workout for the masses is (lets use chest for an example) doing a body part once every 7 days (once a week)and sometimes even once every 9 days or more. This concept came to the front due to recovery reasoning and I agree with most typical workouts your going to need a great deal of recovery. Here?s the problem---lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should be at 52/64 (or 13/16). Almost an inch of thickness (pretty good). To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it. You can train in a way so you can train chest 3 times every nine days and you will recover and grow faster than ever. If you train chest 3 times in 9 days you are now doing chest roughly 136 times a year! So instead of 52 growth phases you are now getting 136 growth phases a year. I personally would rather grow 136 times a year than 52. At a hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughly 2.1 inches of thickness). So now your growing at roughly 2 and a half times as fast as normal people who are doing modern day workouts are. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. I use the same 3 to 4 exercises but do chest 3 times during those 9 days and get 3 growth phases. Everyone knows a muscle either contracts or doesn?t--you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that put a focus on certain deep muscle fibers)--for example incline presses vs. flat presses. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. They feel they "must" do this exercise and that exercise and this many sets or they won?t grow.

Base Program:
How I set bodybuilders workouts up is I have them pick either their 3 favorite exercises for each body part or better yet the exercises they feel will bring up their weaknesses the most. For me my chest exercises are high incline smythe machine press, hammer seated flat press and slight incline smythe press with hands very very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus. Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to gauge the recovery ability first.

Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads

Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

Day four would be the following Monday and would be
Biceps
Forearms
Calves
Hamstrings
Quads

And so on Wednesday Friday Monday Wednesday etc.
Stay with me here--You?re only doing one exercise per muscle group per day. Your doing your first favorite exercise for chest on day one--your doing your second favorite exercise for chest on the next chest workout and your third exercise for chest on the next. You?re hitting every body part twice in 8 days. The volume on everything is simply as many warm-up sets as you need to do- to be ready for your ONE work set. That can be two warm-up sets for a small muscle group or five warm-up sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up. Three key exercises are picked for each body part (hypothetically we will use flat dumbell bench press, incline smythe bench press, and hammer press) ---USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that point you change the exercise and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you eventually bench pressing 905 for reps obviously)---Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail--- As you progress as a bodybuilder you need to take even more rest time and recovery time. READ THAT AGAIN PLEASE: AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME. Example: My recovery ability is probably slightly better now than when I started lifting 13-14 years ago but only slightly...but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. Now I am far and away the strongest person in my gym using poundages three to six times greater than when I first started lifting. With my recovery ability being what it is both then and now do you think I need more time to recover from a 155lb squat for 8reps or a 500lb squat for 8reps? Obviously the answer is NOW! This past year I have been really pounding the slag iron as heavy and hard as I can in preparation of trying to get onstage at about 252lbs early next year. That means a hard 300lbs to me off-season and I?m pretty damn close to that right now. The gains I have made in strength this past year even at my lifting level are nothing short of phenomenal (in my mind). With those strength gains comes the ratio of recovery factor. Whereas a year ago I was training 2 on one off 2 on one off and getting away with it with extreme stretching etc....about 2 months ago I took an extra day off on the weekend because of work obligations and I just started to feel somewhat tired because of how heavy my weights were. If my strength keeps progressing at this level I am eventually going to have to train Monday Wednesday Friday Monday Wednesday Friday like outlined above simply because I am reaching poundages that are so far and away above my beginning weights-I have to take the necessary recovery precautions. I am still training as often as I possibly can per body part--that?s key to me. The more times I can train a body part in a year?s time and recover will mean the fastest growth possible! I?ve done the training a body part every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrated and realized the frequency of growth phases(for me)was to low. I want to gain 104 times a year instead of 52--the fastest rate that I can accumulate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CANT SAY THAT ENOUGH)

In the past 4-5 years that I have been slowly changing my philosophies of training I?ve been gaining so fast the last couple of years it?s been pretty amazing. I?ve got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching, and with recovery issues always in the back of my mind. I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. Simply as this--you over train you?re done as a bodybuilder gains wise. Kaput. Zip. A waste of valuable time. But I also think there is a problem with under frequency (only if you can train hardcore enough with extremely low volume to recover)--As stated in an earlier post I skirt right along the line of overtraining--I am right there...I?ve done everything in my power (Stretching, glutamine, "super supplements", sleep)to keep me on this side of the line and its worked for me. I believe everyone has different recovery abilities--the job of a bodybuilder is to find out what their individual recovery ability is and do the least amount of hardcore training to grow so they can train that body part as frequently as possible. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly gauging yourself recovery wise with every step up you take (statics, rest pauses)

Alternate Programs:
MON TUES THURS FRI- For people who have (above normal) recovery ability (hitting body parts twice in that time-or twice in 7 days)

MON WEN FRI MON- For pretty much the norm of society with average recovery ability--hitting body parts twice every 8 days

MON TUES THUR FRI- With body split into three parts-for people with hectic schedules these are extremely short workouts yet stay roughly in the same scheme as the above.
On this schedule someone would group body parts like the following:

DAY ONE:
Chest
Shoulders
Triceps
(Stretches)

DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness

DAY THREE:
Calves
Hamstrings
Quads
(Stretches)

In the first week of doing this, day one would be hit on Friday again and then the Monday of the following week would be Day 2 again, Tuesday would be Day 3, Wednesday off, Thursday-day one again etc. You would still be hitting body parts twice every 9 days and these workouts would be about 35 minutes tops.

Set & Exercise Examples:

Example Day One:
First exercise smythe incline presses (ill use the weights I use for example) 135 for warm-up for 12--185 for 8 warm-up--225 for 6-8 warm-up-----then 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!--that?s it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes and that?s it for chest and on to shoulders, triceps and back........the next day I come in to do chest would be day 4 and I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the next day I come in to do chest is day seven and I would do my third favorite exercise rest paused and then the cycle repeats. Three chest workouts in nine days with low enough volume to recover in between workouts and high enough intensity and load to grow rapidly--my workouts last an hour?I?m doing one exercise for one all out balls to the wall rest pause set (I don?t count warm-ups only the working set) ---so in simple terms I am using techniques with extreme high intensity(rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases(damage/remodel/recover) I can do in a years time.

Just in case any of you were confused every body part is hit 3 times in 9 days and advanced techniques such as rest pause is used (if it can be used)....Some exercises like hack squats and some back rowing exercises don?t allowthemselves to rest pausing too well. A sample couple of days for me would be the following (I?m not including warm-up sets--just working sets):

Day One:
Chest- Smythe incline 375 x 15 reps rest pause (RP) and 20 second static rep at end
Shoulders- Front smythe press-330 x 13RP
Triceps- Reverse grip bench 315 for 15-20 reps rest paused
Back width- Rear pull downs to back of head 300 x 18RP (20 second static at end)
Back thickness- Dead lifts straight set of 12-20 reps

Day Two:
Biceps- Dumbbell curls rest paused for 20 reps
Forearms- Hammer curls rest paused for 15
Calves- On hack squat straight set for 12 reps but with a 20 second negative phase
Hamstrings- Lying leg curl rest paused for 15-20 reps and then 20 second static at end
Quads- Hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

DAY Three: Off

Day Four & Five: Same as day one with same concepts but different exercises (and again the same with days seven and eight)

Every exercise is done with a controlled but explosive positiveand a true 6-10 second negative phase. And the absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad (and every time I go into the gym I have to continually look back and beat the previous times reps/weight or both)---If I cant or I don?t beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or mperativeness to a workout. I have exercises I love to do and knowing I will lose them if I don?t beat the previous stats sucks! But there is a method to this madness because when you get to that wall of sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop.....and you must turn to a different exercise and get strong on that one. And then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you?ll start somewhat low and build up to a peak again- and trust me that peak will be far more than the previous one. Some exercises you?ll stay with and gain strength at for almost up to a year and some exercises you?ll be at the limit in 4 weeks and lose them but its all in the plan. I love reverse grip bench presses--knowing that I have to beat 315 for 17 reps rest paused or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 rest paused or if I stick with 315, I have to get at least 19 reps rest paused or so. If I?m feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that?s it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again it?s all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.

Heavy is relative--it doesn?t mean 3 reps --- it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom--that?s as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 15-50 reps.

Question: When you say you go balls to the walls for four weeks, then take it easy for 2 weeks, can you elaborate on the taking it easy part regarding training. Do you take two weeks off? Do you just not train to failure?

Doggcrapp: I still train to failure and rest pause but I?ll use those two weeks to get my sanity back honestly. I?ll use those two weeks to either stay with an exercise that I know I?m gaining on, or change up an exercise I feel I?m maxed out strength wise on at that moment. Again I would leave it up to you guys what you want to do. A lot of you will just want to stay with what?s working. I just find myself going crazy sometimes with some of the weights I get up too and try to think of ways to make a movement harder so the weight comes down. ?I?ve gone as high as 765lbs on a rack deadlift for 6 reps and I start going stir crazy with anxiety knowing I have to lift that heavy. So Ill do something crazy during those two weeks like rack deadlifts for 30 reps with 495 (real fast) or try out some exercise that I was wondering about. If I like that exercise Ill stay with it. If not I go back with what works. If I am doing something that is working continually I will stay with it during those two weeks. Id say 3/4 of the exercises I stay with and I?ll tool around with some ideas I had with the other 1/4.

Question: How much of an increase should we look to add a week in terms of weights? When we pause, do you mean rack the weight after the initial 8 reps, take 15 deep breaths, then fire out 5-6 more then rack and take deep breaths again, then finish? I believe I understand the principal to an extent, but I want to be
sure.

Doggcrapp; Again the bigger the strength increase will be, the bigger the eventual size increase will be. Personally I have to beat my previous by either 2 reps or I have to add weight and at the very least get the minimum number of reps I allow myself rest paused on that exercise (or like previously stated I lose that exercise). If you find yourself blasting for weeks on end gaining just a rep here and a pound there, I think that is a waste of time--the gains will be coming too slow. Somewhat rapid increases are what we are striving for. If you really put your mind to it you can make rapid strength increases on any exercise and you can make those 2 rep or 5lb (at least) jumps for a lengthy amount of time.

Here I'll give you an abbreviated version of what I am looking for:

Day 1- Paramount shoulder press (warm-ups), and then 185X14RP (which was a 8+4+2 or something to
that effect) twelve is the lowest I will allow myself on this movement, twenty is the highest)---the next
time you would do paramount shoulder press again would be:
Day 10--paramount shoulder press (warm-ups)
185x18RP
Day 20--paramount shoulder press (warm-ups)
195x13RP
Day 30--paramount shoulder press (warm-ups)
195x16RP
Day 40--paramount shoulder press (warm-ups)
195x18RP
Day 50--paramount shoulder press (warm-ups)
205x12RP
Day 60--paramount shoulder press (warm-ups)
205x14RP
Day 70--paramount shoulder press (warm-ups)
205x13RP DAMMIT - I BLEW IT NOW I HAVE TO GO TO DUMBELL PRESSES NEXT TIME

In the real world I doubt you would of bombed out there, I bet you would of made it up somewhere around 240 to 260 before bombing out You do 185lbs to total failure (which we will hypothetically say is 8 reps ok) FINISH ON THE NEGATIVE-rack the weight and start breathing as deeply as you can to get as much oxygen in for 12 to 15 deep breaths (during this time you might or your training partner might be getting whatever exercise your doing ready for you again--like both of you bringing the bar back to the top again etc) I say 15 deep breaths but I want that whole time period to last maybe 20 seconds tops so depending on your breathing 12 to 15 deep breaths. You went to failure with 185, you racked on the negative, took 15 deep breaths, and now you take the 185 again and go to complete failure again (lets say hypothetically failure was 4 reps) DO THE NEGATIVE PORTION 8 SECONDS DOWN AND RACK IT--15 more deep breaths, then 185 again to total failure FINISH ON THE NEGATIVE AND RACK IT. Depending on your recovery ability, the exercise and if your an advanced trainer or not instead of racking it at the very end you can "try" (and I say try) to hold the weight in a static hold for 20 seconds just before racking it(good luck you'll be shaking like a leaf at that point--I've had some words come out of my mouth trying to hold my static that could hit a triple word score on scrabble)

Reason for not doing traps: I let deadlifts and heavy rack deadlifts take care of traps. My reasoning: I can?t see where a 250lb shrug is going to beat 600lb+ rack deadlifts that I try to pull up and back at the top anyway.

How to do rack deadlifts: In a power rack, safety bars at knee level (your pulling from knee level)--keep your back arched or at least flat the entire movement (not rounded at all)--if your back starts rounding, its time to end the set or your using too much weight. Personally I pull with an overhand and underhand deadlift grip and with my arms perfectly straight, try to pull my shoulders up and back at the top. I then do about a 4-5 second negative down but I wouldn?t suggest that to others unless I can show how to do it. (I keep locked---my back arched and knees slightly bent and lower it)..It kind of takes a little getting used too.

Back Width: With all width movements rest paused I like front pull downs to the chin, rear pull downs to the mid-ear level (no lower), gravitron chins (the air compressor one with the platform), hammer under grip pull downs, and rack chins. Rack chins: Find the widest smythe machine you can (or barbell in a squat rack) and put a bench in front of it- put the bar about shoulder height- use wrist straps and put your grip as wide as comfortably possible-put your heels up on the bench but cross your legs to take them out of the movement- your legs should almost be straight but not quite- now do chins explosively up and 8 seconds down until the full stretch- any rep that your chin doesn?t either go over the bar or hit the bar doesn?t count! Do one warm-up set and then have someone put a fixed plate barbell (like used for barbell curls) in your lap. On every rest pause the spotter grabs the barbell off the chinners lap and the chinner stands up and counts his 15 deep breaths (and he stays strapped up to the bar). Then the chinner gets back into position after 15 deep breaths and the spotter puts the barbell back on the chinners lap. I want one warm-up straight set with no added weight done for 10-12 reps and then one all out rest pause set for 15 to 20 reps with added weight (use a 30lb barbell this first time out), then 10-30 short range static reps at the end. These are going to be excruciating and tomorrow your lats are going to be killing you.This exercise is my lat width pronto exercise.
You can rig this up where you don?t need a spotter. I?ve done this before by putting my weight belt really loose around me and putting a 35lb plate down the back of it with a short chain, or you can rig up some benches where you can get that barbell off your lap but it?s much easier if you can get someone to help you for the one working rest pause set. You need to really push the stretch down the bottom and then try to explode up to the bar on every rep

Back Thickness: I like over grip bent over rows, rack deadlifts, floor deadlifts, and T bar rows using a barbell in a corner and using the pulley handle from a seated row around it (and using multiple 25's or 35's instead of 45's to increase the range of motion)?I?m not a fan of t-bar rows with the pad on the chest apparatus--with heavy weights your lungs go out before your back does.

Hamstring exercises: leg curls rest paused, stiff legged deadlifts, and I do the following movement on a leg press religiously (man this one is easier to show and hard to explain here): legs wide, feet are at the very top pushing only with your heels, toes are off the plate. Rest paused for 20 reps. Your pretty much doing a leg press with only your heels and your toes off the top of the plate--it blasts hamstrings and you will feel it as soon as you get up the next morning. You need the right leg press to do this though-some plates are angled weird. I go as deep as I safely can on these--don?t let your ass round up-you can do this by taking in a lot of air, keeping your chest high (and your head stays on the back rest) when your lowering it and your ass will stay down.

Quads: a typical quad workout for me is super heavy weights on either a squat, a leg press or a hack squat for 15 to 30 reps (the last 7 reps for me is truly succeed or death). Someone who has a sweep from hell and his wheels are his best body part I usually have him doing a heavy 4-8 rep set on certain exercises (squat)and then maybe a hardcore 20 repper on other exercises. But most guys who could use more leg size I have them do one set in the 4-8 range to failure and another follow-up set with as much weight as they can use in the 15-20 range to failure on legexercises. It just depends on what I see by their pictures. That is about the only time you will ever see me have a person do 2 sets of the same exercise. With bodybuilders with troublesome legs it?s usually those 20 rep sets that make their legs grow and I just have them do that hard and heavy 4-8 rep set to keep the strength gains moving up the ladder.

Warm-ups for Legs: Johnny the behemoth who squats 650lbs is going to have to use a lot more warm-up
sets than Jimmy the stick-boy. Something like:
135 x 10
225 x 8
315 x 6
405 x 6
495 x 4
650 x failure (4-8 reps)
The bottom line is whether its riding a bike for 15 minutes and doing one warm-up set or doing 10 warmup sets, warm-up sets are just warm-up sets--they mean nothing to me in a growth concept. I feel you should warm-up as much as you deem possible that makes you ready to go all out. This is the mistake I think people make when they say they get injured from low volume training. They think "one set" and go in and try to squat 405lbs without 3 warm-up sets with 135, 225, and 315. A sample hack squat warm-up I?ll do (just so you can see I?m not growing or taxing myself in the least from warm-up sets) is 90lbs on each side for 10, 160 each side for 6, 225 each side for 4, and then 315 on each side Ill go for 12-20 reps

Let?s say leg day one is: Leg press, day two: Hack, day three: Squat. You don?t have to do 50 rep leg presses every time they come around. You could pile more and more weight on every week and let your reps drop slowly till you?re moving some serious poundage at 10-12 reps. Trust me, I bet any money this will be far and away higher weight than you?ve ever been on the leg press. Or you could alternate--50 rep
leg presses and then the next time 12 rep heavy....just throwing some options at you in case you thought you HAD to do 50 rep leg presses. By the way I don?t rest pause them--I just sit there with the knees very slightly bent and breathe 5 deep breathes and go, breathe 5 more and go etc...at 40 reps the last 10 I?m doing 3 (breathe) 3 more (breathe) 2 more (breathe) 2 more. (and I refuse to put my hands on my knees at all times).....

Rest Pausing: After some time at rest pausing I noticed I started counting 1,2,3,4,5,6,7,8,9,10 at roughly the same pace during every eccentric phase of exercises I did. I went home and did it at a stop watch and kept the same counting cadence and it always comes out somewhere about 8 seconds (every time). So something like a bent over row or rack deadlift Ill count to 8 (5 seconds)and if it?s a bench or bicep curl etc, etc Ill count to 10. With me, counting to 8 always comes out to 5 seconds or so and counting to 10 comes out to 7.8 (lets just say eight) seconds or so. So 99% of my exercises I?m doing a 8 second negative phase on. As far as rest between the rest pauses I find breathing in and out deeply 12 times comes out to about 23 seconds for me every time so I just stick to that. I used to count "one one thousand, two thousand etc etc" but I?ve been rest pausing for a long time now and its all second nature to me.

Stretching:

CHEST: Flat bench 90lb dumbbells chest high--lungs full of air-- I drop down into the deepest flye I can for the first 10 seconds or so with my lungs full of air and chest out---then staying there I arch my back slightly and try to press my sternum upward --this is absolutely excruciating--the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don?t think they are going any lower--LOL)---the last 15 seconds I?m pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. I cant state this enough--extreme stretching royally sucks!!! Its painful. But I have seen amazing things with people -especially in the quads.

TRICEPS: Seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head I like one arm at a time in the bottom position of a dumbell triceps extension----going to the extreme stretch and then slightly pushing on the dumbell with the back of my head.

SHOULDERS: This one is tough to describe--put a barbell in the squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.

BICEPS: Olympic bar in a power rack or squat rack about neck high---face away from it and reach back and put both hands over the bar gripping it----now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If its too easy I put the bar up to the next rung.

BACK: Honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it.

HAMSTRINGS: Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here.

QUADS: Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don?t look a lot different than they used to.

CALVES: my weak body part that I couldn?t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too) I don?t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this.

FOREARMS: Something you guys might want to try for your forearm belly that has worked better for me than ever doing any kind of wrist curl movement is a (belly of the forearm) extreme stretch done exactly after biceps and whatever your doing for forearms (usually hammer curls or reverse curls of some kind). Its as simple as this--once youve done biceps and forearms and have already stretched your biceps--get a fixed barbell (70-110lbs) and get in a position to do a wrist curl...sitting on a seat with your forearms resting on your legs and the barbell in your palms face up...let your hands sag downward and let the barbell roll down the palm of your hand and hold onto it with your fingers until you feel that stretch and then the fun begins (90 seconds thats what your trying for)..dont let the topside of your hands hit your shin because that defeats the purpose....at about 30 seconds youll start shaking...45 seconds your head will be twitching from side to side because there is so much pain and it feels like your going to lose the barbell with your grip and if you make it to 60 YOU ARE THE MAN...but 90 seconds is the goal...(trust me you wont make it--its too f***ing painful)....youll get to the point youll have to drop the barbell on the floor and take 30 seconds just to get your wits about you. Be very careful with this movement, I dont want you tweaking your wrists here so be cautious. For those who do this, take a long look at your forearms the very next day in the mirror, flex your forearm and I think youll be very surprised at how different/swollen it is. Thats all that needs to be done---let me know 3 months from now how different they look

Static Holds:

Different than extreme stretching. I do extreme stretching for each body part after its finished (holding into a weighted stretched position for 60 seconds)--- Statics are what I do immediately after a working set to try to create even more of an overload ---example: lat pulldowns-300x 14 reps rest paused to failure and then immediately I do a static hold which is pull the bar down 4 inches and lean back slightly. I fight like hell to hold it for 20 seconds counting (one one thousand, two one thousand, three...) but I usually end up shaking like a leaf on some movements (incline presses etc)--trying to hold a three hundred plus pound incline press in a 20 sec. Another example: Incline bench press, John Doe has just completed a rest pause set with 275lbs. He takes the bar off the rack and brings it about 4 inches down (as this is usually where peoples strength range is) and tries to hold it there for a true 20 second count. To be totally honest with you its nothing more than a personal favorite of mine to reach an overload threshold--- someone else might want to do burns down near the bottom for 6-15 short reps, someone else might want to do a 20% more weight negative.


Cardio:

Individualistic choice but I like treadmill or a walk around the neighborhood. Days per week - offseason- 0 to 2 times a week, pre-contest--every day except leg days, minutes per sessions - always 45 minutes (60 minutes if someone got to a serious sticking point)

Nutrition:

Protein Powder: I use Optimum pro complex due to its varied proteins (55gram serving) and 5 grams of glutamine (not glutamic acid) per serving (THATS A HUGE REASON FOR ME)--I pay 38 bucks for 4.4lbs on the net (with no shipping because I buy over 200 bucks worth)--yes I go thru a bucket every 5 to 6 days, but not having to buy glutamine separately and getting in 20-30grams each day of it makes me smile. The protein powder is the most expensive thing in my diet everything else is pretty cheap.
http://www.advantagesupplement... (http://www.advantagesupplements.com/opnutprocom4.html)

A sample day for me is (with protein grams after each item) ? Bulk Diet:

Breakfast: oatmeal(5) with soy grits and ground flaxseeds on top (23) a little bit of milk(2) in the oatmeal and a protein drink (55)=85grams

After-workout snack: two potatoes(7) and a double serving protein drink in cranberry grape juice (110) =117grams

Lunch: (quick one because of my work)-can of ravioli (11) and protein drink(65) (cup of water cup of milk in there) =76grams

Snack: two 99cent big Macs(54) and 2 cups of milk (20)=74 grams

Dinner: 1lb of hamburger (100) cooked drained and then washed off with water thoroughly (to remove as much fat as possible)with condiments and noodles (4) =104grams

I keep reasonably lean by taking in zero to trace amounts of carbs (found in vegetables) after 6-7pm

Night-time meal: six egg white omelet with peppers or peas(20) or roast beef cold cuts with half waterhalf milk protein drink (65) =85 grams

That?s 541 protein grams on average and with me usually eating larger portions than measured I probably venture toward 600 grams a lot. If you look at the food I eat its pretty cheap,specially the way I buy it in bulk.

Sample Day ? Bulk Diet - Total Calories:

1) protein drink(olive oil 600/milk 210/water 0/powder 260/flaxseed 50+ oatmeal 200+ banana 102=1420cals

2) post workout drink=3 cups cranberry juice 390, four scoops protein powder 520, 2 baked potatoes 284=1194cals

3) chicken rice casserole-cup of rice 190 chicken 581, sauce 150 , two cups milk 280=1201 cals

4) T bone steak 1419, water with lemon (trace), mashed potatoes (400)=1819cals

5) protein drink with olive oil 600/powder 260/milk 210/ water 0 and protein bar 290 = 1360

6) two cups 2% milk 280 and 2 cups cottage cheese 440=720

Total calories: 7714


Diet Philosophy: For fat sources, I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seat belting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to McDonalds I'll blast as many hamburgers as I can and skip the fries(laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and a lot of a vegetable but no rice, pasta or bread).

This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. I?m not a calorie counter at all. I?m a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsat's (olive oil), flaxseeds and some extra carbs here or there. A simple way to keep the scale going up: I run into the same problem from time to time and I know I cannot eat any more than I do.....the savior for me is extra virgin olive oil--I work my way up to 3-4 tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its other health benefits.
10

I like people to do this at their meals:
1) pound down the protein amount they must get in first for that meal

2) add flax or olive oil to that meal if it allows i.e. protein drinks etc (and its before 6pm)

3) finally eat carbohydrates to satisfy any other hunger pangs at that meal and don?t worry about grams! If you cut your carbs off at 6pm the night before you can pound raisin bran at breakfast and pasta at lunch etc etc your not going to have to worry about it (your going low carb after 6pm again tonight) Off-season you shouldn?t feel like your abstaining or dieting--hell if you want 25 chocolate chip cookies--pound them down at 2pm (after you downed your protein drink first) After 6pm worry about carb grams--keep them low to trace--just delete potatoes, pasta, bread, cereals after 6pm and boatload all the corn, peas, or
vegetables you want with your (after 6pm) protein sources.
Way to cut cost of eating: I buy in bulk period. I buy eggs (5 dozen), ground beef(10lb chubs), rice etc in bulk and save a grip of money. I also always buy according to unit price which seems simple but most people overlook it. I scour flyers for steak deals and go to the supermarket that is selling London Broils for 1.87 a LB and snatch up a slew of them. I am a stingy frugal shopper--my biggest expense is protein powder (I use the 4.4 Pro complex). At lunchtime at work every day I go out to eat (otherwise I go nuts eating homemade food all the time). I am "COUPON BOY"---I get tons of restaurant coupons in the mail
and use them religiously.

Cutting Diet: Lets say "John Smith" is a 275lb bodybuilder holding 16% body fat in the off-season. He is smooth but his heavy training and high protein eating have made it possible for his body to hold 275lbs with probably an ideal contest weight of 226-234lbs or so. Since his present diet is allowing him to hold a "hypothetical" 230lbs of lean mass, what do you think is going to happen on a "cutting diet"....oh he will get ripped but probably at a 60-40 or 70-30 body fat to muscle mass ratio loss. My opinion is to leave the training heavy and leave the diet 90% what it is. The only changes I would make are to be religiously strict with low/trace carbs after 6pm and drop dairy 6 weeks out. Let the cardio take off your body fat!

Forty five minutes at a slightly brisk walk on a treadmill first thing in the morning on an empty stomach-- on every day except leg days will do it. Add in maybe usnic acid and a thermogenic and your going to end up inside out shredded. That?s from a bodybuilding standpoint as I hate seeing someone gain 15lbs of muscle from training so hard in the off-season just to panic diet it all off trying to get ripped. In a general everyday sense for people who don?t care about losing 8-20lbs of muscle mass on their way down to leanness,--cardio and a cutting diet will work faster for them. Again, the diet I prefer is high protein, moderate c, and moderate good fats (olive oils, flax oils, EFA's)--your stomach is always going to be full on this diet and I want it to be. A main staple of my way of doing things is cutting carbs at night.

The only carbs coming in after 5, 6, or 7pm (depending on your schedule and your meal timing) are trace carbs found in vegetables and such.

[buster12]

Wow Thankyou!

[milkhouse]

Have any of you guys seen Wojo's dvd?
If so does it explain the whole system? I mean I get it, I just learn better when I see it.

[MuscleAddict83]

buster - I use both DC and FST-7 systems. Its great to alternate them both! You get higher volume with FST-7 and low volume higher frequency with DC. They both compliment each other with different types of stimuli and both will pack on the muscle. If you've been doing FST-7 for a while MAKE THE SWITCH!!! You won't regret it.

[buster12]

buster - I use both DC and FST-7 systems. Its great to alternate them both! You get higher volume with FST-7 and low volume higher frequency with DC. They both compliment each other with different types of stimuli and both will pack on the muscle. If you've been doing FST-7 for a while MAKE THE SWITCH!!! You won't regret it.
I will regret it if I dont understand the training well enough. I get where your coming from though. Like I said , i'm thinking about. I always think things through to the fullest. I even think pre-contest through. I've talked to dave, and I have even been talking to SKIP Hill today. And im not even competing in the teen class till next year. I will give it some thought.lol. However , I will say that I am growing fonder of rest/pause sets each week.lol

[v1hyp]

Have any of you guys seen Wojo's dvd?
If so does it explain the whole system? I mean I get it, I just learn better when I see it.

I have it. along with the David Henry dvd as well. There both really cool.

[Big Tav]

I have it. along with the David Henry dvd as well. There both really cool.

Me too. Both great.

[buster12]

Wow! I've been reading dante articles all day! He is very smart, yet has a way of explaining things so simply! Wish he wasnt so booked with clients.lol. I also spent most of the day reading some of Skip's articles. I have been talking to skip the last couple of days about us working together and i'm very intrigued by the idea of skip loading. Anyways, I think I just might give this thing a shot.

[Doggcrapp]

All I ask is one thing. Remember this....I have never in my life wrote a "DC training manual" that is on the page before this. That is from some guy on bodybuilding.com somewhere that put together cut and pastes of me answering questions on a board way back in the day. The diet part? The first sample days diet part came from me answering a question someone asked me in 1999-2000 (yes about 10 years ago) about what I ate the day before....and I was truthful and put down what I ate and what it came out to calorie and protein wise. In which whoever put together that cut and paste portrays it as "the official DC diet" (in which it isnt in the least (ravioli and big macs? please)......I was working a hard labor job in 1999 and was trying to get back over 300 again and was eating gross amounts of food to do so.....and even with all that intake i could only stay in the 290's because i was burning so many calories with that job. These "DC cut and pastes" that come from guys on bodybuilding.com drive me nuts because they are taken out of context and you never see the question asked, just my answer. Was the guy who asked a question an extreme ectomorph who was 140lbs and couldnt gain any weight? Was he a 200 pound diabetic? Heck if i know....it was 10 years ago, I dont know who I was talking too and my opinions have changed somewhat from a decade ago with new science and further studies.....so I am asking you to please take these old cut and pastes for what they are worth......because my eyes roll every time I see them show up (and man they seem to show up on every single board)

[Big Tav]

Hi Dante, Great to have you here!

Feel free to write and post a revised one whenever you like mate :)

[v1hyp]

All I ask is one thing. Remember this....I have never in my life wrote a "DC training manual" that is on the page before this. That is from some guy on bodybuilding.com somewhere that put together cut and pastes of me answering questions on a board way back in the day. The diet part? The first sample days diet part came from me answering a question someone asked me in 1999-2000 (yes about 10 years ago) about what I ate the day before....and I was truthful and put down what I ate and what it came out to calorie and protein wise. In which whoever put together that cut and paste portrays it as "the official DC diet" (in which it isnt in the least (ravioli and big macs? please)......I was working a hard labor job in 1999 and was trying to get back over 300 again and was eating gross amounts of food to do so.....and even with all that intake i could only stay in the 290's because i was burning so many calories with that job. These "DC cut and pastes" that come from guys on bodybuilding.com drive me nuts because they are taken out of context and you never see the question asked, just my answer. Was the guy who asked a question an extreme ectomorph who was 140lbs and couldnt gain any weight? Was he a 200 pound diabetic? Heck if i know....it was 10 years ago, I dont know who I was talking too and my opinions have changed somewhat from a decade ago with new science and further studies.....so I am asking you to please take these old cut and pastes for what they are worth......because my eyes roll every time I see them show up (and man they seem to show up on every single board)


Dante.

It was not my intent to post anything that wasn't written by u. If memory serves me right, I thought I found this on IM,, I would not have posted it If I new you hadn't wrote it.

[bigtimektz]

The same thing was posted on MD. I was going to say something but I knew Dante would eventually show up and regulate that shit.

[Big Tav]

I think it was written by him just not all in that one format like that. It is a collection of his answers in one place. give you a good general idea though.

Dante, what would you say is the most important change you have made since then?

[BigDownUnder]

I can see why Dante has posted on here - this whole thread is a clusterf*ck of DC training.
Check out Intense Muscle (the home of DC training) to get a better grasp of the whole program.

[BigDownUnder]

Wow! I've been reading dante articles all day! He is very smart, yet has a way of explaining things so simply! Wish he wasnt so booked with clients.lol. I also spent most of the day reading some of Skip's articles. I have been talking to skip the last couple of days about us working together and i'm very intrigued by the idea of skip loading. Anyways, I think I just might give this thing a shot.

Skip has a great track record - can't go wrong with him ;)

[buster12]

Skip has a great track record - can't go wrong with him ;)
Yeah, hope its a good match:)

[bigtimektz]

Yeah, hope its a good match:)

When are you going to start working with him?

[buster12]

When are you going to start working with him?
not sure yet. I'll keep you guys in the loop...:D

[raylove]

i worked with dante for last offseason and lets just say i weight 198 07 teen nats by march 08 i was 250 natural, given i was about 15% bf but i was a big strong mofo through dc training, best lifts were 455 squat for 8 500 deadlift for 6 255 inc smithbench rest paused for 15 dumbell curl 70s rest paused for 18-20 clean and press 185 rest paused 15-17 all natural lifts, i was a pretty hefty kid then

[buster12]

Love it!

[Lou]

Ive been doing DC for the last 2 weeks. Feels great, but today I didnt beat my workout log. What can I be doing wrong?

[MuscleAddict83]

You may not be eating enough or getting adequate rest.

[v1hyp]

Ive been doing DC for the last 2 weeks. Feels great, but today I didnt beat my workout log. What can I be doing wrong?


Could have been just an off day or maybe you started to heavy. I would give another try with the same weight and if you fail again I would either reassess the weight or change it out for another exercise ( as dc suggest )

[Wheels]

i worked with dante for last offseason and lets just say i weight 198 07 teen nats by march 08 i was 250 natural, given i was about 15% bf but i was a big strong mofo through dc training, best lifts were 455 squat for 8 500 deadlift for 6 255 inc smithbench rest paused for 15 dumbell curl 70s rest paused for 18-20 clean and press 185 rest paused 15-17 all natural lifts, i was a pretty hefty kid then

Impressive lifts Ray, have you since leaned out ? Are you happy with the results ?

[Por2gue]

i worked with dante for last offseason and lets just say i weight 198 07 teen nats by march 08 i was 250 natural, given i was about 15% bf but i was a big strong mofo through dc training, best lifts were 455 squat for 8 500 deadlift for 6 255 inc smithbench rest paused for 15 dumbell curl 70s rest paused for 18-20 clean and press 185 rest paused 15-17 all natural lifts, i was a pretty hefty kid then


Sweet bro! I always wonder about all those amazing gains clients of Dante make. It is never very well stated which ones are nattie, so I'm always kinda wondering. Hearing your gains sounds promising, I could sure use some help from the big guy himself.

[almard]

Fst-7 is for baby's. When you grow up you have to go for Dc training......LOL

[Por2gue]

Wow, this is dead in here, too bad. Need more dcers dammit!!!

[buster12]

DC role call babay!
Buster12
Bigtimektz
Txmuscle
por2gue
vh1hyp
raylove
Soon to be disciple- apostle perhaps? lol

[Big Tav]

Big Tav!

[v1hyp]

DC role call babay!
Buster12
Bigtimektz
Txmuscle
por2gue
vh1hyp
raylove
Soon to be disciple- apostle perhaps? lol


Thats v1hyp and yeah buddy !!!

[almard]

Guys, I have Newbie question if you don't mined? Do you think I will get bigger, if I start today Fst-7, next week Fst-20, then 50, 70, 80......100, 1000..ect...

[buster12]

Guys, I have Newbie question if you don't mined? Do you think I will get bigger, if I start today Fst-7, next week Fst-20, then 50, 70, 80......100, 1000..ect...
are you hollidae? lol jk

[txmuscle]

are you hollidae? lol jk

haha hollidae! that kid cracked me up...and to answer your question no i don't think you will get bigger doing that. Sounds like your a beginner so id look up some beginner splits.

[almard]

Hahahaha hollidae!! Yah, was'nt he training fst-7....LOL...anyway that was a jock guys, No disrespect to your Fst-7 training.....and yah, I'm not bigginner, I'm very advance who was training with super D( one of Danet Guys), so yeah buddy !!! I'm Dc guy...

[txmuscle]

haha sweet man! well don't be afraid to help us out with DC advance, we are glad to have you aboard. I'm still new at DC.

[buster12]

Hahahaha hollidae!! Yah, was'nt he training fst-7....LOL...anyway that was a jock guys, No disrespect to your Fst-7 training.....and yah, I'm not bigginner, I'm very advance who was training with super D( one of Danet Guys), so yeah buddy !!! I'm Dc guy...
welcome man!

[almard]

Thank you guys. I appreciate it.....So we all agree that Dc Training is the best, don't we.......LoL

[txmuscle]

Thank you guys. I appreciate it.....So we all agree that Dc Training is the best, don't we.......LoL

I would have to say yes.

[buster12]

Thank you guys. I appreciate it.....So we all agree that Dc Training is the best, don't we.......LoL
I am RSVP' ing yes...:bowdown:

[Por2gue]

Role call was pretty small, we need to fix this..lol

[Wheels]

I am RSVP' ing yes...:bowdown:

Until something else comes along and you have to change your answer, again, eh Buster :p Lol, just giving you shit.

I plan on trying DC out a tad later. Nearly everyone I talk to, that has tried it, have experienced gains no matter what. If that's not a testament to the efficacy of the program I don't know what is. I'm doing a Yates style HIT with 7s at the end and it's working fantastically right now, so until it lags I'll continue doing it.

[v1hyp]

Yeah Buddy!!!

[captaincardio58]

Im here for DC roll call!! Been using the training system for 2 years love every minute of it, just and idea i first started on the incline smith press at 225 for a total of 10 (7x2x1) just the other day 330 for a total of 12 (7x3x2) Dead lift off the floor started out at 315 for 8 last week i did 480 for 6 this system is awesome,overall muscle gained i estimate 15 lbs (ive done 3 shows in those 2 years aswell) this will be my first full offseason i full year of DC and big boy food all year!! First year in the light heavies!!

[bigtimektz]

Im here for DC roll call!! Been using the training system for 2 years love every minute of it, just and idea i first started on the incline smith press at 225 for a total of 10 (7x2x1) just the other day 330 for a total of 12 (7x3x2) Dead lift off the floor started out at 315 for 8 last week i did 480 for 6 this system is awesome,overall muscle gained i estimate 15 lbs (ive done 3 shows in those 2 years aswell) this will be my first full offseason i full year of DC and big boy food all year!! First year in the light heavies!!

Keep us updated on your progress.

[buster12]

Keep us updated on your progress.
x2. My cruise is in a couple of weeks:( What do you all do on your cruises to keep from going insane? lol.

[buster12]

Until something else comes along and you have to change your answer, again, eh Buster :p Lol, just giving you shit.

I plan on trying DC out a tad later. Nearly everyone I talk to, that has tried it, have experienced gains no matter what. If that's not a testament to the efficacy of the program I don't know what is. I'm doing a Yates style HIT with 7s at the end and it's working fantastically right now, so until it lags I'll continue doing it.
I know. lol. Like i've told many. I used to be a huge advocate of fst-7. While I got initial gains at the start, I noticed after week 4 that I was flattening out after each workout session. I decided to do the yates/fst-7 combo( while I was learning about dc). Even after this, I was flattening out. I gave DC a try, and man! I now stay nice and full. Less time in the gym really works to my body's advantage. My body seems to be responding well to this. Besides, I feel/think the widowmakers, and extreme stretch do more than 7 pump sets can...

[bigtimektz]

x2. My cruise is in a couple of weeks:( What do you all do on your cruises to keep from going insane? lol.

Sleep and rest up man. That is what the cruise is about.

[buster12]

Sleep and rest up man. That is what the cruise is about.
fine:(... I'll be itching to get back in the gym. Thats another thing. DC is really fun too! How long was your cruise?

[bigtimektz]

fine:(... I'll be itching to get back in the gym. Thats another thing. DC is really fun too! How long was your cruise?

I cruised for 10 days.

[txmuscle]

I know. lol. Like i've told many. I used to be a huge advocate of fst-7. While I got initial gains at the start, I noticed after week 4 that I was flattening out after each workout session. I decided to do the yates/fst-7 combo( while I was learning about dc). Even after this, I was flattening out. I gave DC a try, and man! I now stay nice and full. Less time in the gym really works to my body's advantage. My body seems to be responding well to this. Besides, I feel/think the widowmakers, and extreme stretch do more than 7 pump sets can...

Thats the same way i was. I love DC I sit around just ready to get back in the gym again. Also really like having to beat the log book every time. Makes you have to flip that switch and kill it.

[almard]

I know. lol. Like i've told many. I used to be a huge advocate of fst-7. While I got initial gains at the start, I noticed after week 4 that I was flattening out after each workout session. I decided to do the yates/fst-7 combo( while I was learning about dc). Even after this, I was flattening out. I gave DC a try, and man! I now stay nice and full. Less time in the gym really works to my body's advantage. My body seems to be responding well to this. Besides, I feel/think the widowmakers, and extreme stretch do more than 7 pump sets can...

I agree with you buster12 ..The widowmakers, and extreme stretch do the job without eating your recovery. I think that fst-7 will works, but you will need alot of carbs a round your workout, and to use some shit called Insulin. :)

[Wheels]

I know. lol. Like i've told many. I used to be a huge advocate of fst-7. While I got initial gains at the start, I noticed after week 4 that I was flattening out after each workout session. I decided to do the yates/fst-7 combo( while I was learning about dc). Even after this, I was flattening out. I gave DC a try, and man! I now stay nice and full. Less time in the gym really works to my body's advantage. My body seems to be responding well to this. Besides, I feel/think the widowmakers, and extreme stretch do more than 7 pump sets can...

Yeah, I'll be just coming up on 4 weeks of it so I'll be paying close attention to what you cited above. Glad you're having fun bro.

[buster12]

Yeah, I'll be just coming up on 4 weeks of it so I'll be paying close attention to what you cited above. Glad you're having fun bro.
yes. Not how you feel after your workouts too. After week 4, I would also have more trouble getting through posing as well. Even guy cisternino has stated that after 4 weeks of fst-7, you might wanna take a break...

[captaincardio58]

x2. My cruise is in a couple of weeks:( What do you all do on your cruises to keep from going insane? lol.

if i go in the gym to lift weights its usually moderate to light pump workouts, but mostly i go through a bodyweight workout 2x a week dips pull ups walking lunges no weight abs maybe step ups. if i get bored i go and try new exercises, i beleive dante recommended that you experiment with exercises on your cruises i highly recommend that. My cruise is usually betwenn 2-3 weeks remember guys you grow in the kitchen not the gym!:popcorn:

[buster12]

remember guys you grow in the kitchen not the gym!:popcorn:
really? I thought mass amounts of alcohal combined with pizza and curly fries would get me super jacked, and ready to step on stage at 3% bodyfat? Are you telling me steak and chicken are gonna make me grow? :eek: ( lol. just being an asshole srry) lol

[captaincardio58]

really? I thought mass amounts of alcohal combined with pizza and curly fries would get me super jacked, and ready to step on stage at 3% bodyfat? Are you telling me steak and chicken are gonna make me grow? :eek: ( lol. just being an asshole srry) lol


your the ones sayin you go nuts when your out of the gym haha, its cool though!!

[captaincardio58]

hey buster you avatar is that acutally a shirt that came out?? I got a DC shirt last year but if they make those now ill def buy a few, and use your code haah

[buster12]

hey buster you avatar is that acutally a shirt that came out?? I got a DC shirt last year but if they make those now ill def buy a few, and use your code haah
no sure... I have a few shirts though... they kick ass !

[captaincardio58]

How long have you been dc'ing buster??

[buster12]

How long have you been dc'ing buster??
lol. DC, only 4 weeks lol. Im on my 5th right now. ( I dont give advice on it, just my opinions due to the fact that I am in no position to give it.) I've done rest pause set for the last couple month though.... I gotta say. Nothing so far compares to DC. :cool: ( I learned everything at intensemuscle)

[captaincardio58]

yea man i cant tell you how many countless nights ive spent reading threads on there, ive watched the Dc video with Wojo and the datillo at least 20 times,, usually during cardio ahah, what was your last workout like here mine from tnight:

Seated dumb alt curls-60 8x4x3
stretch
standing calf (5 sec neg 10 sec stretch) 405 x 7
Stiff legged deadlift- 325x 12
squats (ass to grass) 345 x 8 185x25
stretch

this is day one week one of my 2nd blast this year

[txmuscle]

Mine was
Chest-
Wide Grip Incline
Shoulders-
Shoulder Press behind the head
Triceps-
Reverse grip bench
Back
Hammer strength pulldown
and finished with T-bar rows.

[captaincardio58]

nice my workout tmrow will be:

hammer incline press
seated barbell military press
hammer dips
Hammer High Row
Bent over row

[txmuscle]

that sounds good, i look forward to every workout. never had that feeling with anything else.

[almard]

Where is my dcers brothers...!!! we need to keep it a life guys. Any one break new record this week??? about me, I just break my 500pounds squat for 14reps...

[chasebny]

Im thinking about trying it around January next year. The plan right now is to continue dieting down (lifting on a typical mid volume workout), then gain my strength back once I add some calories back in (using bill starrs 5x5).

Once summer hits, and my diet is spot on, just to flip from something completely different, Im going to do some higher rep work, but still 1 set to failure. Probably focusing on hitting failure on rep 10-12.

After that stalls out (probably takes about 6 weeks), Ill switch over to a progress minded program I came up with thats modeled after DC. I really want to get my weight for reps up. Basically I have 2-3 exercises per bodypart, do straight sets, and if i dont improve weight or reps, then I rest/pause. Once the rest pause fails to give me more weight/reps, I switch to the second compound exercise Ive been doing, and sub in a new secondary exercise.

But to get back on point, I really want to try DC eventually. However, I want to make sure I do it right, so I still read IM, and read everything I can on it. Ill make sure and post my expierence on my first blast.

[bigtimektz]

Im thinking about trying it around January next year. The plan right now is to continue dieting down (lifting on a typical mid volume workout), then gain my strength back once I add some calories back in (using bill starrs 5x5).

Once summer hits, and my diet is spot on, just to flip from something completely different, Im going to do some higher rep work, but still 1 set to failure. Probably focusing on hitting failure on rep 10-12.

After that stalls out (probably takes about 6 weeks), Ill switch over to a progress minded program I came up with thats modeled after DC. I really want to get my weight for reps up. Basically I have 2-3 exercises per bodypart, do straight sets, and if i dont improve weight or reps, then I rest/pause. Once the rest pause fails to give me more weight/reps, I switch to the second compound exercise Ive been doing, and sub in a new secondary exercise.

But to get back on point, I really want to try DC eventually. However, I want to make sure I do it right, so I still read IM, and read everything I can on it. Ill make sure and post my expierence on my first blast.

How long have you been training consistently? What have your gains been like since you have started?

[txmuscle]

Where is my dcers brothers...!!! we need to keep it a life guys. Any one break new record this week??? about me, I just break my 500pounds squat for 14reps...

Congrats man! that is a lot of weight right there.

[bigtimektz]

Where is my dcers brothers...!!! we need to keep it a life guys. Any one break new record this week??? about me, I just break my 500pounds squat for 14reps...


Please formulate some sentences and complete thoughts for us to respond to inside this DC thread. Thank you.

[buster12]

Please formulate some sentences and complete thoughts for us to respond to inside this DC thread. Thank you.
easy.... :cool:

[captaincardio58]

Where is my dcers brothers...!!! we need to keep it a life guys. Any one break new record this week??? about me, I just break my 500pounds squat for 14reps...


Thats a lot of weight for a lot of reps, how much do you weigh? How deep are you going on your squats? When i used to go parallel the best i could do was 455 for 10, now i do them ass to grass with 365 for 8, im 210 lbs right now and i should be at the top of middle weight class next spring...my point is the weight might be impressive and it is no doubt but there are a lot more variables you havent mentioned...

[captaincardio58]

Please formulate some sentences and complete thoughts for us to respond to inside this DC thread. Thank you.

cmon man be cool, we are all freinds here...this a bodybuilding board not a book club haha

[captaincardio58]

Im thinking about trying it around January next year. The plan right now is to continue dieting down (lifting on a typical mid volume workout), then gain my strength back once I add some calories back in (using bill starrs 5x5).

Once summer hits, and my diet is spot on, just to flip from something completely different, Im going to do some higher rep work, but still 1 set to failure. Probably focusing on hitting failure on rep 10-12.

After that stalls out (probably takes about 6 weeks), Ill switch over to a progress minded program I came up with thats modeled after DC. I really want to get my weight for reps up. Basically I have 2-3 exercises per bodypart, do straight sets, and if i dont improve weight or reps, then I rest/pause. Once the rest pause fails to give me more weight/reps, I switch to the second compound exercise Ive been doing, and sub in a new secondary exercise.

But to get back on point, I really want to try DC eventually. However, I want to make sure I do it right, so I still read IM, and read everything I can on it. Ill make sure and post my expierence on my first blast.

I would lower your reps and focus on quality of reps, for instance i follow a cadence of 3 sec neg controlled pos 2 sec static, you will maintain thickness with heavier weights while dieting, ive done DC for two years now, 2 x while dieting i didnt go to straight sets till 2 weeks out and still made minor strenght jumps all through out, Maybe you need to take a week off rest up and start your blast asap you wont regret it !! Good luck

[bigtimektz]

cmon man be cool, we are all freinds here...this a bodybuilding board not a book club haha

I'm just busting his balls because his post was not easy to read.

[buster12]

I'm just busting his balls because his post was not easy to read.
nude pics or gtfo!

[chasebny]

How long have you been training consistently? What have your gains been like since you have started?
My gains have been substantial. As far as gain in lbm, thats not that drastic, but my changes have been very recomposing. Ive dropped fat, gained muscle. Ive been training consistantly since day 1 in the gym, and eating to match for an equal length. About 3.5 years all told.

I dont want to sound like a d bag, but I would consider my BB'ing knowledge and level far above and beyond that of my peers in college right now. I just wish it would reflect in my physique. I consider myself sub par genetically when it comes to adding size (especially being 6'5"), although when size comes, I have good muscle bellies. But regardless of diffuculty getting huge in a hurry, Im probably top 5 in my large dorm building at UB, bb'ing wise.

I approach BB'ing with passion, lift hard, eat hard, and study my balls off when it comes to emerging training, dieting, and supplementation info.



I would lower your reps and focus on quality of reps, for instance i follow a cadence of 3 sec neg controlled pos 2 sec static, you will maintain thickness with heavier weights while dieting, ive done DC for two years now, 2 x while dieting i didnt go to straight sets till 2 weeks out and still made minor strenght jumps all through out, Maybe you need to take a week off rest up and start your blast asap you wont regret it !! Good luck
My reps right now are usually low for my first movement, and raise as I go onward. I keep heaving lifting in year round. But Im not going to start DC with zero carbs, while trying to diet down to contest condition for the first time. I really dont need another monkey wrench you know?

[captaincardio58]

My gains have been substantial. As far as gain in lbm, thats not that drastic, but my changes have been very recomposing. Ive dropped fat, gained muscle. Ive been training consistantly since day 1 in the gym, and eating to match for an equal length. About 3.5 years all told.

I dont want to sound like a d bag, but I would consider my BB'ing knowledge and level far above and beyond that of my peers in college right now. I just wish it would reflect in my physique. I consider myself sub par genetically when it comes to adding size (especially being 6'5"), although when size comes, I have good muscle bellies. But regardless of diffuculty getting huge in a hurry, Im probably top 5 in my large dorm building at UB, bb'ing wise.

I approach BB'ing with passion, lift hard, eat hard, and study my balls off when it comes to emerging training, dieting, and supplementation info.



My reps right now are usually low for my first movement, and raise as I go onward. I keep heaving lifting in year round. But Im not going to start DC with zero carbs, while trying to diet down to contest condition for the first time. I really dont need another monkey wrench you know?

i understand your thinking...but when you are on zero carbs and you keep the reps around 6 you use more stored creatine and amino acids which is what makes up the majority of your muscle glycogen to begin with while in ketosis (guessing your gonna follow a keto)...but with DC you stay within those guidelines and its actually very easy to do DC on zero carbs if you got fats ...on pro veg days my gains were still steady but a slow steady like 1-2 reps more the next session...

[bigtimektz]

My gains have been substantial. As far as gain in lbm, thats not that drastic, but my changes have been very recomposing. Ive dropped fat, gained muscle. Ive been training consistantly since day 1 in the gym, and eating to match for an equal length. About 3.5 years all told.

I dont want to sound like a d bag, but I would consider my BB'ing knowledge and level far above and beyond that of my peers in college right now. I just wish it would reflect in my physique. I consider myself sub par genetically when it comes to adding size (especially being 6'5"), although when size comes, I have good muscle bellies. But regardless of diffuculty getting huge in a hurry, Im probably top 5 in my large dorm building at UB, bb'ing wise.

I approach BB'ing with passion, lift hard, eat hard, and study my balls off when it comes to emerging training, dieting, and supplementation info.




My reps right now are usually low for my first movement, and raise as I go onward. I keep heaving lifting in year round. But Im not going to start DC with zero carbs, while trying to diet down to contest condition for the first time. I really dont need another monkey wrench you know?

You don't sound like a d-bag. You sound like you a good head on your shoulders. Don't get to concerned about your knowledge reflecting onto your physique. I have been lifting for about 5 years and after the first 2 years my gains were minimal. This past year I have really developed due to getting my diet in check and changing my training and being consistent with everything.

If you have been training for 3.5 years you could be ready for DC. If you know what a DC program entails then only you can tell if your ready to devote yourself to the program.
Are you the same chasebny from MD?

[buster12]

You don't sound like a d-bag. You sound like you a good head on your shoulders. Don't get to concerned about your knowledge reflecting onto your physique. I have been lifting for about 5 years and after the first 2 years my gains were minimal. This past year I have really developed due to getting my diet in check and changing my training and being consistent with everything.

If you have been training for 3.5 years you could be ready for DC. If you know what a DC program entails then only you can tell if your ready to devote yourself to the program.
Are you the same chasebny from MD?
he is. I gotta agree with you. All my years in highschool I wasn't even that big. Mostly because it is hard to keep a good diet in high school. I've started noticing all my development this year.

[chasebny]

You don't sound like a d-bag. You sound like you a good head on your shoulders. Don't get to concerned about your knowledge reflecting onto your physique. I have been lifting for about 5 years and after the first 2 years my gains were minimal. This past year I have really developed due to getting my diet in check and changing my training and being consistent with everything.

If you have been training for 3.5 years you could be ready for DC. If you know what a DC program entails then only you can tell if your ready to devote yourself to the program.
Are you the same chasebny from MD?
Im 100% devoted to training and dieting, I was just doing it wrong for a while. I needed more fats in the offseason, I completely ignored them.

Yes, I am the same chase from MD.

[almard]

Please formulate some sentences and complete thoughts for us to respond to inside this DC thread. Thank you.

Huh, Will sorry if my post was not easy for you to read it...I'm in body building bord, not english class.....However, I will write full of boring sentences to make you understand my pointsnext time ....:)

[almard]

Thats a lot of weight for a lot of reps, how much do you weigh? How deep are you going on your squats? When i used to go parallel the best i could do was 455 for 10, now i do them ass to grass with 365 for 8, im 210 lbs right now and i should be at the top of middle weight class next spring...my point is the weight might be impressive and it is no doubt but there are a lot more variables you havent mentioned...

I'm 5,7 230 with 10-12% body fat...not that big. and yes my squats is all the way down...I was in the three way spilt and my gains wasn't that much to be honest , so I switched back to the two way spilt, and I can tell i'm getting stonger a lmost evey week....even thought i'm sore as hell....LOL..good luck bro...:)

[bigtimektz]

Huh, Will sorry if my post was not easy for you to read it...I'm in body building bord, not english class.....However, I will write full of boring sentences to make you understand my pointsnext time ....:)

As i said above, I was just busting your balls. No harm intended.

[bigtimektz]

Im 100% devoted to training and dieting, I was just doing it wrong for a while. I needed more fats in the offseason, I completely ignored them.

Yes, I am the same chase from MD.

Now that you think you have things dialed in properly, you need to give it some time to produce the right results. Good luck.

[chasebny]

Now that you think you have things dialed in properly, you need to give it some time to produce the right results. Good luck.
Hopefully those added calories will help once Im done dieting. Thanks for the well wishes.

Few questions for DC'ers. What do you consider beneficial supps for DC?

Diet wise, what suits the program?
Im well versed on Dantes thoughts on diets, but Im curious for other opinions.

Also, for someone who has advanced beyond a 5x5, but isnt ready for DC, what would you suggest?

Just trying to get some convo going here.

[captaincardio58]

Hopefully those added calories will help once Im done dieting. Thanks for the well wishes.

Few questions for DC'ers. What do you consider beneficial supps for DC?

Diet wise, what suits the program?
Im well versed on Dantes thoughts on diets, but Im curious for other opinions.

Also, for someone who has advanced beyond a 5x5, but isnt ready for DC, what would you suggest?

Just trying to get some convo going here.


The diet should reflect what you wanna do ... if you wanna put size on like in off season mode you need some good calories and lots of them, the 2 years ive used dc ived hired dave to pre contest prep and still made moderate gains while dieting, offseason i follow daves plan but i tweek it, i only have mycarbs in the morning pre and post workout all the rest is protein fats and fibers... before i went to DC i was a HIT guy, similiar to dorians philosophy not mentzers, all in all a good bodybuilding program is a strenght program so what ever system you chose ide be making sure my strength is on the positive curve...good luck

[buster12]

The diet should reflect what you wanna do ... if you wanna put size on like in off season mode you need some good calories and lots of them, the 2 years ive used dc ived hired dave to pre contest prep and still made moderate gains while dieting, offseason i follow daves plan but i tweek it, i only have mycarbs in the morning pre and post workout all the rest is protein fats and fibers... before i went to DC i was a HIT guy, similiar to dorians philosophy not mentzers, all in all a good bodybuilding program is a strenght program so what ever system you chose ide be making sure my strength is on the positive curve...good luck
nice. I've actually lowered my carbs this off season too. I feel like I dont really need as much carbs with DC.

[bigtimektz]

The diet should reflect what you wanna do ... if you wanna put size on like in off season mode you need some good calories and lots of them, the 2 years ive used dc ived hired dave to pre contest prep and still made moderate gains while dieting, offseason i follow daves plan but i tweek it, i only have mycarbs in the morning pre and post workout all the rest is protein fats and fibers... before i went to DC i was a HIT guy, similiar to dorians philosophy not mentzers, all in all a good bodybuilding program is a strenght program so what ever system you chose ide be making sure my strength is on the positive curve...good luck

Solid advice here, well put.

[chasebny]

So you guys think that carb intensive diets arent anymore beneficial to DC? I figured that the strength increasing focus would make carbs a must.

What about supps?

I understand that diets differ from off season to dieting, but do you think certain diets for either phase match DC betterr than another.

[almard]

It depens about your metabilosm, what body type, ....ect. some people can get a way with carbs every meal, and some can have only in the morning, pre, post workout...what works for you may not works for others.....

[buster12]

It depens about your metabilosm, what body type, ....ect. some people can get a way with carbs every meal, and some can have only in the morning, pre, post workout...what works for you may not works for others.....
I would be the latter of the two. I have carbs in 4 of my 6 meals.
Chasbny , I get what your saying as well, but I have no trouble making strength gains on moderate carbs. I really feel that carbs are better for high volume training...( just my personal opinion)

[Myth]

I did dc on keto with great success:)

[buster12]

I did dc on keto with great success:)
hey myth. Glad to have you here. How'd you do at the san diego?

[captaincardio58]

So you guys think that carb intensive diets arent anymore beneficial to DC? I figured that the strength increasing focus would make carbs a must.

What about supps?

I understand that diets differ from off season to dieting, but do you think certain diets for either phase match DC betterr than another.

if you look on IM theres a link to testosterone nation and theres the diet plan that coincides with DC, 1.5 g pro per lb of body weight, then it gives you the numbers to figure out the rest off season and pre contest, the plans are both similiar except you decrease carbs gradualy on pre contest mode and increase calories off season, creatine and amino acids are needed for strength, thats how people can make gains with DC on a keto, remember your stored glycogen is mostly amino acids, as far as supplements i keep it simple stupid, whey isolate, creatine monohydrate waxy maize/cell tech ahah well actually the six star version somestimes i found it at walmart for 14 dollars haha, efa supplement and you should be good!... Dont over think this keep it simple its what ronnie did and it worked well for him

[nutratroy]

DC is da truth son!

[buster12]

DC is da truth son!
yeah budday!

[SUMO]

I start DC tomorrow...gonna give it an honest try.

[buster12]

you'll like it bro!

[captaincardio58]

I start DC tomorrow...gonna give it an honest try.


If your body isnt twitching after your work set and extreme stretch you didnt do it right! BEst of luck

NOTHING TO IT BUT TO DO IT BABY!

[norway power]

you'll like it bro!
I thought you were all about FST-7

[buster12]

I thought you were all about FST-7
lol. I was. if you read my posts on the page before this ( i think) you'll see why I switched. :D

[MuscleAddict83]

I did dc on keto with great success:)

DC and keto go really well together! Nothing like a diet that helps you keep strength and a program that promotes increasing strength to build mass. The perfect combination!

[SUMO]

I don't know if this has been posted already, but the upcoming issue of Musclemag (on sale April 28th) will be featuring an article on DC training. Hopefully they don't mess it up too bad like Ironman did.

[buster12]

I don't know if this has been posted already, but the upcoming issue of Musclemag (on sale April 28th) will be featuring an article on DC training. Hopefully they don't mess it up too bad like Ironman did.
Yea dusty, and dante are gonna be in it! cant wait to read it in the barnes & Noble bathroom while taking a shit!;)

[SUMO]

Yea dusty, and dante are gonna be in it! cant wait to read it in the barnes & Noble bathroom while taking a shit!;)
After I steal the article, I'll scan it and post it on here so you can print it and enjoy it in your own bathroom.

[buster12]

After I steal the article, I'll scan it and post it on here so you can print it and enjoy it in your own bathroom.
I don't feel as dangerous in my own bathroom though...:( ( jk, if you can, scan it)

[captaincardio58]

is everyone on a cruise these past weeks, anyone break the log book records this week?????

[txmuscle]

is everyone on a cruise these past weeks, anyone break the log book records this week?????

I did, nothing to be to proud about. BUT i did squat 300 for 5 reps. Thats the most i've ever done...i know still weak

[Diggy]

I just got the dvd, watching some of it now

[Diggy]

I finished the dvd and now am watching the dave henry extreme measures. I see so many variances between both videos. I workout at home, but I do have a gym membership. Any of you do this successfully in home?

I have a power rack, dumbbells and freeweights

[bigtimektz]

I finished the dvd and now am watching the dave henry extreme measures. I see so many variances between both videos. I workout at home, but I do have a gym membership. Any of you do this successfully in home?

I have a power rack, dumbbells and freeweights

Do you have a barbell with weights as well? If not I would say no.

[Diggy]

Do you have a barbell with weights as well? If not I would say no.


Yeah, I have 2 barbells, ez curl bar, 3 benches...about 600lbs of weights

powerblocks and some random dumbbells

[DemonWolf]

remember your stored glycogen is mostly amino acids, as far as supplements i

How can Glycogen be amino acids?
Glycogen is glucose strung together...:confused:

[DemonWolf]

After I steal the article, I'll scan it and post it on here so you can print it and enjoy it in your own bathroom.


nice!

[chasebny]

I cant wait till next fall when I start DC'ing. Going to do a straight set routine to get my strength back after this diet (Jan 4-May 16), and then start DC probably.

[bigtimektz]

I cant wait till next fall when I start DC'ing. Going to do a straight set routine to get my strength back after this diet (Jan 4-May 16), and then start DC probably.

Sounds good man. Get that strength up and you will be ready come next fall.

[captaincardio58]

How can Glycogen be amino acids?
Glycogen is glucose strung together...:confused:

glycogen is stored energy, ure body can produce glycogen by carbs,proteins, or fats

[DemonWolf]

glycogen is stored energy, ure body can produce glycogen by carbs,proteins, or fats

lol, I don't think we're gonna agree on this one. :beerbang:

[Strikerrjones]

How can Glycogen be amino acids?
Glycogen is glucose strung together...:confused:

Glucose can be created from amino acids by way of gluconeogenesis in the liver.

[captaincardio58]

lol, I don't think we're gonna agree on this one. :beerbang:

i dont see why not...human physiology hasnt changed in a few hundred years, whether you feed the body carbs or protein or fats the body will create what it needs, the body is made to adapt and survive...

[bgoo101]

rest-pause!? Lets see... there was some famous bodybuilder who used that method. I just cant put my finger on it. O yeah, now I remember!

1954


insane dorian is fucking awesome ! hes motivation..

ive been on DC for 2 and half weeks.. and gained 14.33 lbs ! ive re-bounded from 13 cut prime.. but i looking to smash 220lbs .. biggest ive ever been was 215lbs but i was fatter 15-16%... now im 10-11% at 198lbs...

im smashing the logbook each week..... well see how i go im gona try this for a blast and see... if i get massive well so be it... DC it will be !!!!

im loaded on aas aswell which does help LOL !!!

[DemonWolf]

Gluconegenesis doesn't create excess glucose for storage, only to keep up with demand.
ALso, we can't make glucose[and therefore glycogen] from fats.

Pretty sure that's how I remember it...?

[v1hyp]

insane dorian is fucking awesome ! hes motivation..

ive been on DC for 2 and half weeks.. and gained 14.33 lbs ! ive re-bounded from 13 cut prime.. but i looking to smash 220lbs .. biggest ive ever been was 215lbs but i was fatter 15-16%... now im 10-11% at 198lbs...

im smashing the logbook each week..... well see how i go im gona try this for a blast and see... if i get massive well so be it... DC it will be !!!!

im loaded on aas aswell which does help LOL !!!


Welcome to DC,, glad to hear your doing well,,

[Plates]

DC is confusing as shit. Im thinking of switching over from fst-7. But it looks like i have a lot of reading to do

[Big Tav]

No it's not mate. Maybe you aren't ready for it if you find the principles confusing.

[Plates]

like i said...i have a lot of reading to do

[v1hyp]

like i said...i have a lot of reading to do


Try starting here bro, that might help yua some.

http://www.intensemuscle.com/pound-puppy-forum.html

[Plates]

Try starting here bro, that might help yua some.

http://www.intensemuscle.com/pound-puppy-forum.html

Thanks bro. I understand the general concept now. I copy and pasted Future's posts into Word and read all 23 pages last night. Its going to take some getting used to for sure. Its hard to trust that one working set will actually do something. There are some fundamentals that I need to learn, then i'll start the program. I have picked my exercises and laid them out in my log book on the appropriate days. I'll keep plugging away tho.

[Big Tav]

This is the whole point of the program though and is why it is only meant for the advanced trainees. I set IS enough if you can truly generate the intensity required for an all out set. A lot of people can't and that is why DC, HIT and Heavy Duty fall short for a lot of people. You need to be able to destroy yourself in 1 all out set. If you can really do it you won't want (or need) to do another set.

[firefightermac]

Ok well im getting a shoulder reco on monday but once ive returned i would like to give this training a go. Been reading about it for years but never had a crack. One question. when do you guys incorporate abs? ALso on the off days would it be ok to do shoulder stability work. Ie: scapular work and internal/external rotator movements?

[Myth]

some do abs on off (cardio only) days, training days, straight sets, rest-paused, or none at all :)

[DaEagles]

Just started it back up last week and should my evo stack this week

[juggernaut]

this training system is really well thought out. Are there any nutritional recommendations that I should be aware of? I did an mdrol cycle and gained 22 lbs off it in a month. Can this be used for a PH bulk, or can/should it be used on a cut?

[Por2gue]

this training system is really well thought out. Are there any nutritional recommendations that I should be aware of? I did an mdrol cycle and gained 22 lbs off it in a month. Can this be used for a PH bulk, or can/should it be used on a cut?
Not saying you gotta be bulking, but the eating is a major part of DC. Cutting while dcing is not gonna give you what the protocol is really designed to do IMO. NOT saying you can't cut and train DC before someone wants to jump me for saying that. I'm merely saying it's more for growing than anything else.

[MusclesMarinara]

I was wondering if you guys could critique my DC plan and see if it sounds ok...(feel free to tear it apart.. im a DC noob)

Workout 1A
Chest- Smith Machine Incline Press 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Dumbbell Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Smith Machine Close Grip Bench Press 15-20 reps rest pause (then stretches)
Back Width- Lat Pulldowns 18 reps rest pause + 20 second static rep
Back Thickness- T-Bar Rows 8-20 reps straight set (then stretches)

Workout 2A
Biceps- Preacher Curls 14 reps rest pause + 30 second static
Forearms- Hammer Curls 15 reps straight set (then stretches)
Calves- Standing Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Sumo Press 20 reps rest pause
Quads- Free Squats 4-6 reps/ Hack Squats 20 reps (then stretches)

Workout 1A
Chest- Incline Hammer Strength Machine 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Hammer Strength Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Skull Crushers 15-20 reps rest pause (then stretches)
Back Width- Hammer Strength Lat Machine 18 reps rest pause + 20 second static rep
Back Thickness- Seated Rows 8-20 reps straight set (then stretches)

Workout 2A
Biceps- Alt Dumbbell Curls 14 reps rest pause + 30 second static
Forearms- Seated Wrist Curls 15 reps straight set (then forearm/bicep stretches)
Calves- Seated Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Lying Leg Curls 20 reps rest pause
Quads- Leg Press 6-10 heavy/ 20 lighter reps (then stretches)

[MusclesMarinara]

Also can someone explain the static rep, i think i have it understood but i want to be certain.

[dropshot001]

Also can someone explain the static rep, i think i have it understood but i want to be certain.

basically you hold the weight at the sticking point as long as you can untiil you can't do it any more, then you rack it.

[a-dog]

some do abs on off (cardio only) days, training days, straight sets, rest-paused, or none at all :)
dante just laid out a hypothetical program for dusty henshaw over on IM, he had him hit upper abs with workout a and lower abs with work0out b, it was one set each, it's practical and allows you to dstay on track with your aqb training. you can do abs at the end of the workout or while waiting for a machine.

[Mr. Hyde]

I was wondering if you guys could critique my DC plan and see if it sounds ok...(feel free to tear it apart.. im a DC noob)

Workout 1A
Chest- Smith Machine Incline Press 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Dumbbell Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Smith Machine Close Grip Bench Press 15-20 reps rest pause (then stretches)
Back Width- Lat Pulldowns 18 reps rest pause + 20 second static rep
Back Thickness- T-Bar Rows 8-20 reps straight set (then stretches)

Workout 2A
Biceps- Preacher Curls 14 reps rest pause + 30 second static
Forearms- Hammer Curls 15 reps straight set (then stretches)
Calves- Standing Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Sumo Press 20 reps rest pause
Quads- Free Squats 4-6 reps/ Hack Squats 20 reps (then stretches)

Workout 1A
Chest- Incline Hammer Strength Machine 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Hammer Strength Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Skull Crushers 15-20 reps rest pause (then stretches)
Back Width- Hammer Strength Lat Machine 18 reps rest pause + 20 second static rep
Back Thickness- Seated Rows 8-20 reps straight set (then stretches)

Workout 2A
Biceps- Alt Dumbbell Curls 14 reps rest pause + 30 second static
Forearms- Seated Wrist Curls 15 reps straight set (then forearm/bicep stretches)
Calves- Seated Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Lying Leg Curls 20 reps rest pause
Quads- Leg Press 6-10 heavy/ 20 lighter reps (then stretches)

you need another workout setup. It goes 1a,2a 1b,2b, 1c,2c.

Back thickness is 2 straight sets one 4-6, the other 9-12

most excersises are rest paused in a range from 12-15, others like bis and some others 15-20

quads movements are one heavy set of 4-6 followed by a 20-30 rep widowmaker. If you leg press heavy you can do your widowmaker on the hack or something. it doesnt have to be the same movment.

I would stretch after you finish your rest pause set for that body part, i would treat the stretch like a set and rest a little befre doing it

your excersises look good you just need to setup 2 more workouts

[Mr. Hyde]

Also can someone explain the static rep, i think i have it understood but i want to be certain.

A static rep is a rep you hold "near" lock out for as long as you can. Do it at the end of you RP sets. If you have a partner you can treat the static as a 4th RP set, meaning finish you RP set take your 10 breaths have your partner help you lift it and hold it near lock out as long as possible. You dont have to do it like that but you will be able to put more stress on the muscle because you will be able to hold it up longer. IMHO

[HammerStrength12]

DC is confusing as shit. Im thinking of switching over from fst-7. But it looks like i have a lot of reading to do

No, it's easy. To be honest, most of his posts contain a lot of rambling, but the actual substance is really easy to understand. Only important things you gotta know are Rest Pause(there's a cheat sheet with the rep ranges for each exercise, I can e-mail that to you if you'd like) and the stretches. Pretty straightforward

[D_T]

I have done a modified DC routine. I didn't feel like one set was enough. I need one set for each 'section' of a muscle. Where Dante has you do one set for lat width and one for thickness, I also did the same for upper/lower chest and front/side delts. I think I did 3 work sets in a few cases but I never needed more than that. I can tell you that if you do it right you will be WIPED OUT when you're done. There were days when I had to just sit on a bench for 10-15 minutes before I had the energy to walk to my car.

I wouldn't suggest it unless you got some decent size already. Beginners won't be able to recruit enough muscle fibers to really tax yourself to the limit in so few sets.

[Steve56]

dante just laid out a hypothetical program for dusty henshaw over on IM, he had him hit upper abs with workout a and lower abs with work0out b, it was one set each, it's practical and allows you to dstay on track with your aqb training. you can do abs at the end of the workout or while waiting for a machine.


I was over there trying to find it and couldnt..can you send me the link??

[a-dog]

I was over there trying to find it and couldnt..can you send me the link??
it's on page 4 of the thread called "my new years promise and resolution to you" or something like that, can't get to the site at work and chances of me remembering when I get home is about 1 billion to 1.

[Steve56]

it's on page 4 of the thread called "my new years promise and resolution to you" or something like that, can't get to the site at work and chances of me remembering when I get home is about 1 billion to 1.

thanks bro..found it!!

[MusclesMarinara]

what are some of the exercises you guys do that have basically no machines at your gym, and absolutely no hammer strength machines. i have had a couple shoulder injurries so i cant even do flat bench anymore...

This is what i got so far...
Chest- Incline Smith Machine, Incline Dumbbells, ??? (Incline Flyes?)
Shoulders- Smith Press to Front, Dumbbell Press, ??? (Smith Press to Back?)
Triceps-Skull Crushers, Smith Close Grip Bench Press, Tricep Pressdowns
Back Width- Lat Pulldowns, Lat Pulldowns to Back, ??? (wide grip seated rows?)
Back Thick.- Deadlifts, T-Bar Rows, CloseGrip Seated Rows

Biceps- Preacher Curls, Barbell Curls, Alt Dumbbell Curls
Forearms- Wrist Curls, Hammer Curls, Cable Forearm Curls
Calves- Standing Calf Press on Smith Machine, Calf Presses, ???
Hams- Lying Leg Curls, Sumo Presses, Stiff Leg Deads
Quads, Squats, Leg Press, Smith Machine Front Squats (close stance, feet pointing out)

[v1hyp]

http://www.intensemuscle.com/pound-puppy-forum.html

check this site out.

[MusclesMarinara]

thanks brotha

[a-dog]

what are some of the exercises you guys do that have basically no machines at your gym, and absolutely no hammer strength machines. i have had a couple shoulder injurries so i cant even do flat bench anymore...

This is what i got so far...
Chest- Incline Smith Machine, Incline Dumbbells, ??? (Incline Flyes?)
Shoulders- Smith Press to Front, Dumbbell Press, ??? (Smith Press to Back?)
Triceps-Skull Crushers, Smith Close Grip Bench Press, Tricep Pressdowns
Back Width- Lat Pulldowns, Lat Pulldowns to Back, ??? (wide grip seated rows?)
Back Thick.- Deadlifts, T-Bar Rows, CloseGrip Seated Rows

Biceps- Preacher Curls, Barbell Curls, Alt Dumbbell Curls
Forearms- Wrist Curls, Hammer Curls, Cable Forearm Curls
Calves- Standing Calf Press on Smith Machine, Calf Presses, ???
Hams- Lying Leg Curls, Sumo Presses, Stiff Leg Deads
Quads, Squats, Leg Press, Smith Machine Front Squats (close stance, feet pointing out)


if you do chose to use DB's in any pressing movment, bump the rep range up to 25-30 rest paused, the reason is it's such a bitch to get them up into position that once you get really heavy RPing them just doesn't work anymore.

[MusclesMarinara]

heres the routine i came up with, with what i had to work with at this gym (its my college gym)

Schedule: MON-WED-FRI-MON

Workout 1A
Incline Bench Press on Smythe Machine 11-15RP w/ 30sec Static
Smythe Machine Press to Back of head 15-20RP
Close Grip Bench Press on Smythe Machine 15-20RP
Wide Grip Lat Pulldowns 15-20RP w/ 30sec Static
Seated Rows 6-8SS/8-12SS

Workout 1B
Flat Bench Press on Smythe Machine 15-20RP w/ 30sec Static
higher rep range because of shoulder injury
Dumbbell Presses 20-30RP
Skull Crushers 20-30RP
Wide Grip Rows 15-20RP
Deadlifts 4-8SS/8-12SS

Workout 1C
Incline Dumbbell Press 20-30RP
Smyth Machine Press to Front of head 15-20RP w/ 30sec Static
Reverse Grip Bench Press on Smythe Machine 15-20RP
Reverse Mid Grip Lat Pulldowns 15-20RP
T-Bar Rows 7-9SS/10-12SS
----------------------------------------------
Workout 2A
Preacher Curls 11-20RP w/ 30sec Static
Hammer Curls 12-20SS
Standing Calf Raises on Smythe Machine 12-15SS w/ 10sec negative phase
Free Squats 4-8SS/ 20 Rep Widowmaker
Lying Leg Curls 15-20RP

Workout 2B
Alternate Dumbbell Curls 20-25RP
Reverse Forearm Cable Curls 12-20SS
Calf Presses 12-20SS w/ 10sec negative phase
Leg Press 6-8SS/ 20 Rep Widowmaker
Stiff Leg Deadlifts 15-20SS

Workout 2C
Barbell Curls 11-20RP w/ 30sec Static
Dumbbell Wrist Curls 15-20SS
Standing Reverse Calf Raises 12-15SS w/ 10sec negative phase
Front Squats on Smythe Machine 4-8SS/ Leg Press 20 Rep Widowmaker
Sumo Press on Leg Press 12-20RP

let me know what you guys think!

[a-dog]

heres the routine i came up with, with what i had to work with at this gym (its my college gym)

Schedule: MON-WED-FRI-MON

Workout 1A
Incline Bench Press on Smythe Machine 11-15RP w/ 30sec Static
Smythe Machine Press to Back of head 15-20RP
Close Grip Bench Press on Smythe Machine 15-20RP
Wide Grip Lat Pulldowns 15-20RP w/ 30sec Static
Seated Rows 6-8SS/8-12SS

Workout 1B
Flat Bench Press on Smythe Machine 15-20RP w/ 30sec Static
higher rep range because of shoulder injury
Dumbbell Presses 20-30RP
Skull Crushers 20-30RP
Wide Grip Rows 15-20RP
Deadlifts 4-8SS/8-12SS

Workout 1C
Incline Dumbbell Press 20-30RP
Smyth Machine Press to Front of head 15-20RP w/ 30sec Static
Reverse Grip Bench Press on Smythe Machine 15-20RP
Reverse Mid Grip Lat Pulldowns 15-20RP
T-Bar Rows 7-9SS/10-12SS
----------------------------------------------
Workout 2A
Preacher Curls 11-20RP w/ 30sec Static
Hammer Curls 12-20SS
Standing Calf Raises on Smythe Machine 12-15SS w/ 10sec negative phase
Free Squats 4-8SS/ 20 Rep Widowmaker
Lying Leg Curls 15-20RP

Workout 2B
Alternate Dumbbell Curls 20-25RP
Reverse Forearm Cable Curls 12-20SS
Calf Presses 12-20SS w/ 10sec negative phase
Leg Press 6-8SS/ 20 Rep Widowmaker
Stiff Leg Deadlifts 15-20SS

Workout 2C
Barbell Curls 11-20RP w/ 30sec Static
Dumbbell Wrist Curls 15-20SS
Standing Reverse Calf Raises 12-15SS w/ 10sec negative phase
Front Squats on Smythe Machine 4-8SS/ Leg Press 20 Rep Widowmaker
Sumo Press on Leg Press 12-20RP

let me know what you guys think!


usually DC likes to have his guys stay away from the flat bench, he feels it just will eventually cause a shoulder/chest injury. If you are already starting out with a bad shoulder I'd avoid it all together, I would switch out the flat bench with a decline press.

that's all I see so far but I just glanced it over.

[JustLuke]

usually DC likes to have his guys stay away from the flat bench, he feels it just will eventually cause a shoulder/chest injury. If you are already starting out with a bad shoulder I'd avoid it all together, I would switch out the flat bench with a decline press.

that's all I see so far but I just glanced it over.
I have not flat benched since I started DC 2 years ago, and my shoulders have never been happier.

[MusclesMarinara]

ok thanks guys.

[v1hyp]

quote=JustLuke;485809]I have not flat benched since I started DC 2 years ago, and my shoulders have never been happier.[/quote]


I'll use the hammer flat bench or DB but like you haven't really beched w/a bar in a long time.


http://www.youtube.com/watch?v=HSN74WGpefg

[Northman]

DC seems to have some descent research and practical sense behind it for sure, but not using a barbell is the dumbest thing I have ever heard.

99 percent of people don't know how to bench.

[a-dog]

I start my next blast on Monday, I have not been in the weight room in about a month, I have all my movements picked out and weights I think I can handle. This is gonna be different than my last few blasts casuse I'm really gonna go nuts with my poundages. As of this morning I weighed 201.5 at about 5 foot 6 or 7, totally natural....no supplements for weeks (when I do take supplements I usually only do some whey protien pre or post worlkout depending on how the day has gone). I've been doing cardio on my bike in the basement but that's mostly just to keep my lungs in shape (I have asthma). I do max OT cardio which is not something DC usually recommends but with the amount of shit I have to pack into a day this is the only program I've been able to stay consistant on.

I'll be starting a journal here so hopefully things will be rockin' real soon.

[v1hyp]

DC seems to have some descent research and practical sense behind it for sure, but not using a barbell is the dumbest thing I have ever heard.

99 percent of people don't know how to bench.

No one said u can't its just not recommended for DC. Do what yua want

[THUNDERGOD]

Most people choose not to do bench press because of the risk of injury. Most guys will tell you to avoid bench press, at all cost, when doing DC. But if you think you "just have to bench," then do it. Just don't blame the program for your injuries.

[MusclesMarinara]

My shoulders have been injuried before so I think ill stay away

[juggernaut]

http://dc-training.blogspot.com/

Throwing my stuff in the ring. Enjoy.

[latissimus26]

i tried dc for about a year when i first read about it in '06. the idea of constant progression made alot of sense. as a family man, i really loved the idea of the lower volume training so can spend more time with mama and the kids. but i didn't make the gains i had previously with the higher volume. i swtched it up last year to a higher volume routine. almost overnight, i started growing again. i think it boosted mt test levels too, because soon after, i couldn't keep my hands off my wife! :yep:

[latissimus26]

i took alot from dc though. i always keep a log now, so i'm still constantly progressing. i like the rest pause sets too, since i train alone