DC Training

[v1hyp]

I would first ask how old you are based on the "She's getting ready for teen nats " Sounds like you may not be ready for DC yet. I'm sure you think you are and what I'm saying isn't what you want to hear. I would look at some of the general requirements for DC first and see you meet them. As for your GF, I would think that DC is really suited for someone doing Figure,, Scott can answer that one.

[BEmmet]

is suited or isnt really suited. Well let me explain.. ive been lifting for four years. I started at 158 ibs when I was 15 years old. I'm now nineteen about to turn twenty and I reach a lean 235 in the offseason at a height of 5'10. I know Steve Kuclo was training DC at my age, I don't see why I wouldn't be able too?.. also I've been consistently stuck at 235, I feel DC would be my plateau breaker.

[Steve56]

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.

I think most girls use the 3-way split...or at least thats whats advised...am i wrong?

[scottmcd]

A figure girl is most likely going to want to use the 3 way since overall muscle mass isn't the concern.

A male bodybuilder looking to get the most size wants to put some time in on the 2 way as that's the split to get up there, 3 way when you are at the point you are willing to sacrifice overall size for the weak point work.

You could go to the gym MWF, she could train MWFSa... your sessions wouldn't always overlap but you've got different goals.

I'm also thinking if you REALLY wanted to train on the same split/frequency she could straight set the dominant body parts and RP the ones that need to come up. Exercise selection will be crucial for her and it's not a one size fits all program. For example...

Rack deads are probably one of the very best back thickness exercises you can do, they will build a thick middle back and likely build some big traps. Traps can detract from a figure girl look so it might not be advisable for her to use them if she gets a lot of growth there. Make sense?

[BEmmet]

Thank you very much scott, but should someone in figure still be trying to beat the weights from the prev. workout or should she just do it for weak bodyparts, or even alternate the bodyparts that she try's to beat. Just wondering if theres more advisable technique there.. and yeah we want to train the same split... do u strongly recommend the 2 way for me to start with?

[scottmcd]

The last part of your post is the easiest... yeah the 2 way split is really what you want. Every guy you have ever heard of that DC trains, Dave Henry, Dusty Hanshaw, Justin Harirs, Steve Kukclo and a slew of other large mammals all spend some time there first. You have to sacrifice overall size gains on the 3 way to do more focused work on certain body parts... perfect for a figure competitor or a guy who's already got almost all the size he needs.

As far as what she does, in general the goal is the same in terms of beating the logbook but women are usually going to stick to higher reps(say 15-30rp or 12-20ss) and she won't need to be as aggressive with the goal of adding weight. Some subtle differences... I'd suggest going over to IM and searching the dogg and puppy pounds for posts by Dante about female training. If you need more clarification feel free to drop me a PM

[BEmmet]

Thank you bro your information has been very helpful. I no a guy up a little bit said I'm probably not ready to start DC yet? I really love the idea and physiologically it just makes since to me more than any other method of training. As far as me being ready I've trained four years serious with real diet for 3 of those years. I'm nineteen but I am 5'10 at a weight of 235 ibs with twelve percent bodyfat. I feel like with my stats, now is the perfect time for me to implement DC.

[Lex29us]

Really good info on DC training Future. I'll be studying it closely as I think it will definately hlp me make some serious gains. Thanks for sharing.

[scottmcd]

Thank you bro your information has been very helpful. I no a guy up a little bit said I'm probably not ready to start DC yet? I really love the idea and physiologically it just makes since to me more than any other method of training. As far as me being ready I've trained four years serious with real diet for 3 of those years. I'm nineteen but I am 5'10 at a weight of 235 ibs with twelve percent bodyfat. I feel like with my stats, now is the perfect time for me to implement DC.

The "are you ready or are you not" thing is a never ending battle especially online.

In general younger guys have a hard time with the training because it's so different and they want to switch programs every 5 weeks when something else exciting comes around. They want to add this and that and basically still have that "I must do cable crossovers for the cuts" type mentality. A lot of older trainees still have that as well but it's usually a safe bet a teen doesn't have his head on straight for this lol.

If you consider yourself at a point where you believe in the program and will give it an honest run for at least a few blasts with the correct eating/cardio/supplementation I don't really have issue with it.

[BEmmet]

I take my diet and training very serious. I believe I'll have no problem sticking to it.

[scottmcd]

Good luck then my man, feel free to post up your proposed split with exercises/rep ranges/placement to make sure you've got it all down and nothing is overlooked.

[James Tucci]

Listen to Scott guys, not that you aren't, but he is a wealth of information, and he's a DC machine!!!! Believe me when I say "this guy KNOWS what he's talking about"

[BEmmet]

DAY A RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP
BACK WIDTH 12-20 RP 30 sec goal Stretching 60 sec goal:
Wide-Grip Pulldowns Behind The Neck
CHEST 12-20 RP
Smith Machine Incline Barbell Press
SHOULDERS 12-20 RP
Seated Dumbbell Press
TRICEPS 12-20 RP
Close-Grip Bench Press
BACK THICKNESS 6-9 + 12
Reverse Grip Bent-Over Rows

ABS (Straight Sets) Exercise Ball Crunch - Hands Overhead
DAY B RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BICEPS 15-20 RP 30 sec goal 60 sec goal
Incline Dumbbell Curl
FOREARMS
Reverse Barbell Preacher Curls
CALVES 12-20 RP
Standing Calf Raises
HAMSTRINGS 15-20 RP
Lying Leg Curls
QUADS 6-9 + 12
Barbell Squat

ABS (Straight Sets) Barbell Side Bend
DAY C RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BACK WIDTH 12-20 RP 30 sec goal 60 sec goal
Regular Pull Ups Or Chins
CHEST 12-20 RP
Barbell Bench Press - Medium Grip
SHOULDERS 12-20 RP
Upright Barbell Row
TRICEPS 12-20 RP
Lying-Supine Two-Arm Dumbbell Triceps Extension
BACK THICKNESS 6-9 + 12
T-Bar Row

ABS (Straight Sets) Flat Bench Lying Leg Raise
DAY D RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BICEPS 15-20 RP 30 sec goal 60 sec goal
Barbell Curl
FOREARMS
Seated Dumbbell Palms-Down Wrist Curl
CALVES
leg press calf press
HAMSTRINGS 15-20 RP
Seated Leg Curl
QUADS 9-12 + 20
Leg Press

ABS (Straight Sets) Crunches
DAY E RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
BACK WIDTH 12-20 RP 30 sec goal 60 sec goal
Underhand Cable Pulldowns
CHEST 12-20 RP
Incline Dumbbell Flyes
SHOULDERS 12-20 RP
Smith Machine Overhead Shoulder Press
TRICEPS 12-20 RP
Dip Machine
BACK THICKNESS 6-9 + 12
Deadlifts

ABS (Straight Sets) Knee / Hip Raise On Parallel Bars
DAY F RP Set Warm Up Sets Rest Pause Sets
To Beat 10-12 6-8 4-6 1st 2nd 3rd Static Hold Total RP Stretching
QUADS 6-9 +12 30 sec goal 60 sec goal
Hack Squat
BICEPS 15-20 RP
Preacher Curl
FOREARMS
Reverse Cable Curl
CALVES
Seated Calf Raise
HAMSTRINGS 15-20 RP
Smith Machine Stiff Legged Deadlift

ABS (Straight Sets) Oblique Crunches

[BEmmet]

This kind of got a little messed up its a table on excel but it wdnt let me attach the file so I had to copy/paste it.. Let me no what you guys think

[scottmcd]

DAY A
CHEST 12-20 RP
Smith Machine Incline Barbell Press

SHOULDERS 12-20 RP
Seated Dumbbell Press
TRICEPS 12-20 RP
Close-Grip Bench Press
BACK WIDTH 12-20 RP
Wide-Grip Pulldowns Behind The Neck
BACK THICKNESS 6-9 + 12
Reverse Grip Bent-Over Rows

Alright I am going to put it in the right order and take out all the numbers that I don't understand

Just as a general note on warmups... warmup however you need. 1-5 warmup sets non taxing at all.

Exercises look alright here although I caution with the btn stuff to only go to the tops of the ears.

Dumbbell presses of all kinds should be more of a higher and broaded rep range... 15-25 or 20-30 due to the difficulty in RPing dumbbells(kicking them up) and progression compared to bars/machines.

DAY B
BICEPS 15-20 RP
Incline Dumbbell Curl
FOREARMS
Reverse Barbell Preacher Curls
CALVES 12-20 RP
Standing Calf Raises
HAMSTRINGS 15-20 RP
Lying Leg Curls
QUADS 6-9 + 12
Barbell Squat

This all looks fine, for the reverse grip curls do a 12-20 rep straight set.

DAY C
CHEST 12-20 RP
Barbell Bench Press - Medium Grip
SHOULDERS 12-20 RP
Upright Barbell Row
TRICEPS 12-20 RP
Lying-Supine Two-Arm Dumbbell Triceps Extension
BACK WIDTH 12-20 RP
Regular Pull Ups Or Chins

BACK THICKNESS 6-9 + 12
T-Bar Row

OK this one I've got some suggestions.

Flat barbell bench is generally frowned upon due to higher rate of injury, I'd use an alternate movement or if you insist use 20-30RP here and adopt a powerlifter style form.

Upright rows are somewhat in the same boat, some guys love them and they tear up other guys shoulders. If they aren't a really key move for you go ahead and swap them out for a press.

Dumbbell extensions are fine especially if you use a little "oomph" from the lats/chest to get them going. They do have the tendency to bother guys elbows at lower rep ranges so I'd suggest 15-25 here and possibly even wrap your elbows or wear sleeves to protect them.

Chins/Pullups are great moves but many have issue with progression... my suggestion would be wide grip rack chins for 15-20rp.

T bars are great lol

DAY D
BICEPS 15-20 RP
Barbell Curl
FOREARMS
Seated Dumbbell Palms-Down Wrist Curl
CALVES
leg press calf press
HAMSTRINGS 15-20 RP
Seated Leg Curl
QUADS 9-12 + 20
Leg Press

This day looks good besides the wrist curl, look into something like a hammer curl variation. Dante really likes one arm reverse grip cable curls... again 12-20 straight setted.

With the calves you will want to go 10-12 straight set, all the way up on the big toe and a 5 second negative... holding for 15 seconds in the stretch position before exploding up.

I didn't mention it with the standing work before because those are pretty impossible to do DC style with foot slippage, 12-20rp on those with maybe a 2-3 second pause will be adequate.

DAY E
CHEST 12-20 RP
Incline Dumbbell Flyes
SHOULDERS 12-20 RP
Smith Machine Overhead Shoulder Press
TRICEPS 12-20 RP
Dip Machine
BACK WIDTH 12-20 RP
Underhand Cable Pulldowns

BACK THICKNESS 6-9 + 12
Deadlifts

Incline dumbbell flys probably aren't going to get it done, another pressing motion would be preferred.

All the other moves and rep ranges look good to me though here.

DAY F

BICEPS 15-20 RP
Preacher Curl
FOREARMS
Reverse Cable Curl
CALVES
Seated Calf Raise
QUADS 6-10 20 rep widowmaker
Hack Squat
HAMSTRINGS 15-20 RP
Smith Machine Stiff Legged Deadlift

Exercises are fine, be careful with the preachers not to rebound out of the full stretch position.

Quads/hams placement here is up to you. Stiff legs tend to be REALLY demanding in a DC program and are fine to put last, or if you want put the hacks last as usual.

My suggestion would be to start with 1 straight set of the stiff legs for moderate reps... say 10-15 and then go to RP if you feel comfortable with your recovery after the first run through with everything. You might run into a little trouble trying to do stiff legs the session after full deads so monitor this .


I erased all the ab stuff just to clear room but do them as you wish really.