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Thread: DC Training

  1. #31
    PENCILNECK Outside Backer's Avatar
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    i trained DC for almost 2 yrs great routine

  2. #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 10:37 PM.

  3. #33
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    Quote Originally Posted by flipper View Post
    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)
    This looks like a decent routine. It is not DC at all though.

  4. #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.

  5. #35
    RX MEMBER Big Tav's Avatar
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    Quote Originally Posted by flipper View Post
    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.
    Still not DC dude...

  6. #36
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    Quote Originally Posted by flipper View Post
    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.
    If that is the case then you were not doing it properly. Were you including the extreme stretches in your routine?

  7. #37
    RX MEMBER Big Tav's Avatar
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    Quote Originally Posted by bigtimektz View Post
    If that is the case then you were not doing it properly. Were you including the extreme stretches in your routine?
    Word...

  8. #38
    GYM RAT JustLuke's Avatar
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    Quote Originally Posted by bigtimektz View Post
    How do you guys that on are DC implement cardio into your program? I know it is recommended on the off days and adjust it from there.
    I have been training DC for about 1.5 years and I like to hit cardio for 30min first thing in the morning. I find its the best time to do cardio to increase hunger for the day.

  9. #39
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    Quote Originally Posted by bigtimektz View Post
    If that is the case then you were not doing it properly. Were you including the extreme stretches in your routine?
    I do include extreme stretches, I just didn't write them in.

  10. #40
    ARNOLD LIKE
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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.

  11. #41
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    Quote Originally Posted by ELITE316 View Post
    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.

    Can I get an AMEN? Jeez ,when will people stop pissing Dante off like this OP? Great post my man!!

  12. #42
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    Quote Originally Posted by ELITE316 View Post
    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.

    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.

  13. #43
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    Quote Originally Posted by flipper View Post
    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.
    I agree that everyone responds differently to training programs or styles. It depends on the person.

    I am not a DC expert by any means but your program is no variation of DC in my opinion. It looks like a great program but it does not include all of the DC elements.

  14. #44
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    Quote Originally Posted by JustLuke View Post
    I have been training DC for about 1.5 years and I like to hit cardio for 30min first thing in the morning. I find its the best time to do cardio to increase hunger for the day.
    Do you hit it on your off days? How many times a week?

  15. #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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