What is DC Training?
Named for Dante Trudel's online handle, Doggcrapp. DC training is the fastest way I know of to add muscle for the intermediate to advanced lifter. DC is LOW VOLUME, HIGH INTENSITY. It is my go to recommendation for "Fast Metabolism" guys. If you do NOT have a fast metabolism, use the gym time this style frees up to do some fasted cardio, or you WILL GET FAT.
Should I do DC/Am I ready for DC?
Squat/Dead > 315
You must be at least this strong to ride the ride. You also MUST HAVE A LOGBOOK to record weights/reps.
Starting strength is enough for almost anyone to get to these levels of development, and you must be able to bring utter intensity in the gym for DC to work. You think you're intense? You're not. Ben Bruno is intense: http://www.youtube.com/watch?v=LzeFGf1_ljc
Anything else I should know?
Note also that most people I have coached on DC, while adding a great deal of size and strength, add some fat while doing DC. For this reason, I think of it as mostly a bulking protocol. Strength gains can be made while leaning out, but I'm of the opinion there are better programs for this, since DC is very LOW volume, and therefore does not burn as many calories as other lifting regime.
HOW TO DO DC CORRECTLY
Rest Pause Sets
A Rest Pause set is the bread and butter of DC training. To take you through the entire process, here is what I generally do:
1. Warm up bodypart
2. Light set/sets working up to ~50% of workset weight, nowhere near failure.
3. First "Set" with my chosen weight. Reps are performed with an explosive positive motion and a very controlled negative (You should feel like you could stop the weight at any time if asked to). Going to absolute failure. This is often the set where you have to make a rep gain over the previous week. Empty your tank.
4. 15 Breaths. Deep. Make them count.
5. Second Set. Failure will come with probably less than half as many reps as the first time. Tell yourself that you CAN'T be THIS WEAK. Force more reps out. Absolute failure again.
6. 15 Breaths. Deep. Make them count.
7. Third set. Even getting the weights up the first time will be hard. Try to match the second set. Your last rep will be a total battle. Win it, and you'll have had a good day.
8. Maybe the most important part. Write down the weight and reps in your logbook.
The target for the total number of reps is from 11 to 20 reps. If you're on the high end of that, increase the weight. You should be increasing weight or reps every single week. If you do not, you have failed and should replace the exercise.
You will workout 3 times a week. 4 times a week is possible on the 2 way split if the program is very carefully designed or if recovery is excellent due to "supplements".
Typical split is MWF, with a 4 day being MT RF. Days fall into 2 categories:
Back Width (Lats/wide grip style pulls)
Back Thickness (Deadlifts and Deadlift variations, bent over heavy row variations)
Forearms (Reverse grip curls, really trying to keep the wrist supinated upwards)
Quads (Squats and super heavy presses here, lunges can go here)
So, week 1 would be:
and the following Monday would be Day 2. Couldn't be simpler.
You choose 3 HEAVY exercises per body part, and cycle through them. Isolation exercises are generally discouraged. This means that your schedule has 6 distinct days on it, repeating every 2 weeks. For back thickness, I find deadlifts can be done every other Day 1 workout, with only 1 alternate rowing type exercise established.
The best exercises to choose, quite simply, are your favorites. Because if you do not progress on an exercise, it must be dropped in favor of something else, even if (especially if) you are progressing on everything else.
Incline DB or BB bench press
Smith Incline or Flat bench press
Hammer strength machines
Decline presses, if you can handle the ocular pressure (I can't)
Seat or standing BB military
Seated DB military presses
Standing 1 arm dbmilitary presses
Smith Military press
Hammer Strength Military
Skull crushers and variations
Close grip bench
reverse grip bench
Bent over cable triceps extensions
Rack chins (Load lap with EZ bar)
Bentover 1 arm cable row
Deadlift from deficit
1 arm DB row
EZ bar curls
Incline db curls (alternating)
Reverse EZ bar curls
Dante cable exercise (http://www.youtube.com/watch?v=nf3k-...layer_embedded
Reverse BB curls
Wrist rollers, if you have them
Donkey calf raise
Various calf machines
Standing calf raise
Leg press calves
Wide stance sumo leg press (toes off the edge, heels only)
Barbell Hip thrusts (These should be required)
SLDL (not really a fan due to back involvement)
Ham curl machine
Good mornings (not really a fan due to back involvement)
Hack squat machine
Bulgarian split squats
Squats (I may sound like a heathen, but I'm not a huge fan of squats on this program. Too much back involvement. Squats activate the lumbar spine more than deadlifts! My squat improved markedly after 6 weeks of not squatting and just getting stronger with machines and lunges, for what it's worth.)
Special Rep Considerations
Normally, you'll Rest-Pause all the sets. However, a few exercises call for a different protocol. This is drifting slightly from DC canon, but you've listened to me this far, why stop now?
You should get all the way up onto the big toe for calf exercises. The negative should then take 7 seconds, with a 5 second stretching negative. This will burn. And hurt. One set of 11-20 reps in this fashion is all you need. I like to add a burnout set afterwards, of 20+ reps at the same weight, Without the negative or stretching, but pausing enough at the bottom that there is no momentum involvement.
With Quads, You don't rest pause. Because you might die. Instead, work up to a very heavy single set of 4-8 reps. Then, strip the weights to about your 10 rep max.
It's time for the widowmaker. 20 reps, in the style of breathing squats. You can rest at the top, but you can't rack the weights. At 10 reps, you should think that you're done. At 15, you'll be feeling the lactic acid in your legs. At 19, you will not longer feel your legs. At 20, you shouldn't know how you are going on. If you can go beyond 20, do so. Failure is encouraged, bonus reps are divine.
For Deadlifts or rack pulls, I like to cluster. A cluster is doing one near-maximal rep, then waiting 8-10 seconds, then doing another, until failure. In practice, I wait longer than 8-10 seconds since I like to make sure the weights are sitting correctly on the bar, and rechalk my hands. Try it, and you'll find a rhythm. Dante recommends a single heavy straight set for deadlifts. After the clusters, I like to do a backoff burnout set at 70% or so of my max.
An important part of DC is the stretch, to damage the muscles more, and also improve recovery and reshape the fascia to allow the muscles to grow more. Stretches should be done after each exercise.
Examples of stretches can be found here:
A few notes to add:
After deads I do a version of the "doorknob stretch" where I grab something immobile with my back parallel to the ground and try to push my hips back to lengthen my spine. This cracks my back and feels generally amazing, but is hard to do. Here is a terrible picture of what I mean kind of:
For the quads stretch, on the floor like that it allows you to push the hips forward and stretch the hip flexors as well.
Stretches are held for 30-60 seconds and should be progressively loaded. You're trying to rip up and reform your body with these, not limber up for a beach volleyball game.
Rolling muscle groups with a PVC pipe or lacrosse ball is recommended as general soft tissue maintenance.
18kcal per desired lb body mass
300+g protein, more is better
Dante recommends 45 minutes of low intensity cardio every day, preferably fasted, to reduce fat gains.
To get what you want out of DC, you need to absolutely sell out and bring more intensity than you ever knew you had. You only have 5-6 sets to "get up" for every session, so it has to be done with the utmost effort. A typical BLAST (length of time before things get ineffective) is 6-10 weeks. In that time, you can gain 5-10 pounds, most of it muscle. And that's pretty conservative.
Between blasts, you can cruise by not going near failure for a week or two, then come back with new exercises to get brutally strong on.
The Secret to Success: http://www.youtube.com/watch?v=QfMuv...eature=related