DC Training

[dropshot001]

hello there scott!

[Steve56]

What up Scott!!

[James Tucci]

Hi Scott! Welcome!!!

[scottmcd]

Hey lot's of familiar names and faces here lol

Seems like most things are covered, PastGenetics is it alright to say the W word over here or is it banned all over the net?

[a-dog]

trained yesterday, I'm doing the 3 way right now due to massive time restrictions I have and I want to work in a widowmaker for my chest. Anyway yesterday my chest movement would have been declines (on a smith machine). I hit it and fell waaaay short of the rep total I should have got...kinda bummed cause it looks like I have to drop this movement and it's probably my favorite movement.

I think I'm gonna give it one more go, I'm just thinking something wierd went on cause I was so off in my rep total from what I expected.

just throwin' that out there.

[scottmcd]

a-dog is that the first time the movement bombed for you? I'd go ahead and give it another go next time around if you think it was a fluke, otherwise if it's run it's course go ahead and sub it out.

[a-dog]

a-dog is that the first time the movement bombed for you? I'd go ahead and give it another go next time around if you think it was a fluke, otherwise if it's run it's course go ahead and sub it out.

yes, this was the first time it flat out bombed on me. My reps were so far off what I should have been able to get and it's so early in the blast I just kinda wrote if off as a fluke but figured I'd post it here to see if anyone had a similar experience.

[v1hyp]

a-dog is that the first time the movement bombed for you? I'd go ahead and give it another go next time around if you think it was a fluke, otherwise if it's run it's course go ahead and sub it out.

I'm with Scott on this one. It could have just been an off day or any number of issues. Give it another go. If you still have issues then you could change ot out or maybe drop the reps some but that would depend on where you have them at now.

[dropshot001]

yes, this was the first time it flat out bombed on me. My reps were so far off what I should have been able to get and it's so early in the blast I just kinda wrote if off as a fluke but figured I'd post it here to see if anyone had a similar experience.

could be that you started the blast off too heavy. if it happens again, it's gone, if you redeem yourself on the next go around, then you're all good.

[a-dog]

thanks for the replies guys. I think it was just an off day. I'm gonna give it one more go and then see what happens.

other than that everything has been going great so far on this blast. I'm doing the 3 way so I'm actually able to do everything I want to do in the time I have.

I'll keep you guys updated.

[dropshot001]

thanks for the replies guys. I think it was just an off day. I'm gonna give it one more go and then see what happens.

other than that everything has been going great so far on this blast. I'm doing the 3 way so I'm actually able to do everything I want to do in the time I have.

I'll keep you guys updated.

that one exercise was probably a fluke, don't sweat it. glad to hear that everything else is going well.

[bert]

My big question with DC training is what should be done with bodyparts that need additional work? How should those areas be addressed?

[scottmcd]

bert that's primarily accomplished through exercise selection and not really additional work beyond the regular protocol...just smarter work..

Someone who really needs to go to town on their biceps(let's be honest... everyone thinks they do lol) would want to think about moving their back work to primarily reverse or neutral/hammer grips.

Pick the 3 best exercises for that given body part and work them in the right rep range... some people find that weak parts especially arms do better in higher rep ranges. Let's say you have found through trial and error that(again using biceps)

Preacher Curls, Incline Dumbbell Curls, and Hammer Strength Preacher Curls for 20rp is best for you. Ok we've got that down. Forearms will probably be some form of hammer curl or reverse grip curl... there is a little more biceps work indirectly.

two days later you come in and do reverse grip pulldowns(more biceps)+ dead lifts. Next back workout you hit up wide rack chins and t bar rows(biceps heavy)... the last workout maybe neutral grip chins(biceps heavy) and yates rows(biceps heavy).

That's a ton of biceps stimulation and if you work that hard, stretch them out and put on some good weight over the months you should be able to even things out.

[scottmcd]

Now someone who is advanced and has been doing DC for a little while can look into the 3 way split and the widowmaker protocol but the VAST majority of people need to spend time on the 2 way split and just make the necessary exercise tweaks.


What bodypart(s) are you looking to improve mostly on and what does your split/rep ranges look like? That's if you are already DC training

[BEmmet]

hey guys I'm going to be using DC for the first time this offseason which will begin in about two weeks. My girlfriend loves training with me and she competes in figure. She's getting ready for teen nats right now but when shes done she wants to start DC training with me. Would there be a way to individually tweak DC so that it would be more compatible with a figure athlete, she basically just doesn't want to wander into woman bodybuilding territory, which she very easily could with her genetics.