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Thread: DC Training
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02-12-2009, 07:59 PM #31
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02-12-2009, 09:35 PM #32
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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)Last edited by flipper; 02-12-2009 at 09:37 PM.
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02-12-2009, 10:06 PM #33
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02-13-2009, 05:23 AM #34
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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.
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02-13-2009, 07:08 AM #35
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02-13-2009, 11:37 AM #36
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02-13-2009, 11:56 AM #37
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02-13-2009, 12:16 PM #38
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02-13-2009, 12:31 PM #39
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02-13-2009, 12:39 PM #40
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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.
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02-13-2009, 01:24 PM #41
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02-13-2009, 01:47 PM #42
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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.
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02-13-2009, 04:41 PM #43
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02-13-2009, 04:59 PM #44
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02-13-2009, 05:05 PM #45
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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?
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