DC Training

**v1hyp** · 05-09-2009, 05:24 PM

Originally Posted by bgoo101

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** · 05-10-2009, 07:32 PM

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** · 05-11-2009, 02:15 AM

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

**Plates** · 05-11-2009, 12:02 PM

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

**v1hyp** · 05-11-2009, 09:51 PM

Originally Posted by Plates

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** · 05-12-2009, 09:05 AM

Originally Posted by v1hyp

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** · 05-12-2009, 09:37 PM

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** · 05-16-2009, 10:38 PM

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** · 05-16-2009, 10:44 PM

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

**DaEagles** · 05-17-2009, 03:35 AM

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

**juggernaut** · 05-20-2009, 02:58 PM

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** · 06-01-2009, 04:08 AM

Originally Posted by 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?

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** · 06-09-2009, 07:09 PM

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)