DC Training

**MusclesMarinara** · 09-01-2009, 05:37 PM

ok thanks guys.

**v1hyp** · 09-01-2009, 11:06 PM

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.

**Northman** · 09-01-2009, 11:43 PM

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** · 09-02-2009, 07:56 AM

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** · 09-02-2009, 09:10 PM

Originally Posted by 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.

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

**THUNDERGOD** · 09-03-2009, 01:04 PM

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** · 09-04-2009, 11:08 AM

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

**juggernaut** · 09-04-2009, 11:18 AM

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

Throwing my stuff in the ring. Enjoy.

**latissimus26** · 09-21-2009, 01:51 AM

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!

**latissimus26** · 09-21-2009, 01:53 AM

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

**JLucas** · 09-29-2009, 11:33 PM

so with every exercise you do 6-8 second negative reps and a explosive positive rep?

**a-dog** · 09-30-2009, 08:46 AM

Originally Posted by JLucas

so with every exercise you do 6-8 second negative reps and a explosive positive rep?

no, a nice slow, controlled negative is all that's required. DC has said a number of times that he regrets putting a number on the negative time-his intention was to have people do a nice slow negative and he had people who were actually bringing a stopwatch to the gym to time out the negatives.

the point of the program is to make massive gains in terms of poundages moved while keeping the rep range consistant. If you do a true 6-8 second negative you won't be able to move forward with your poundages at an acceptable rate.

so to cliffnote it-NO. you only need to do a nice slow controlled negative.

**bigtimektz** · 09-30-2009, 10:31 PM

Originally Posted by 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.

Agreed. Most people are "front-delt" pressers.
Shoulder blades not back, ass comes off the bench etc.

**dropshot001** · 10-01-2009, 11:40 AM

Originally Posted by bigtimektz

Agreed. Most people are "front-delt" pressers.
Shoulder blades not back, ass comes off the bench etc.

this would be why dante advocates the pec dec pressing so that you can program yourself to press with the correct form and not be a front delt presser