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Old 10-09-2010, 09:00 PM #1
Lurker27
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Lurker's total guide to DC training

INTRODUCTION

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?

Bench >225
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.

The Split
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:

Day 1:
Chest
Shoulders
Triceps
Back Width (Lats/wide grip style pulls)
Back Thickness (Deadlifts and Deadlift variations, bent over heavy row variations)

Day 2:
Biceps
Forearms (Reverse grip curls, really trying to keep the wrist supinated upwards)
Calves
Hamstrings
Quads (Squats and super heavy presses here, lunges can go here)

So, week 1 would be:
Monday: Day1
Wednesday: Day2
Friday: Day1
and the following Monday would be Day 2. Couldn't be simpler.

Exercise Choice

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.

Some suggestions:

Chest:
Incline DB or BB bench press
Pin Press
Board Press
Smith Incline or Flat bench press
Hammer strength machines
Decline presses, if you can handle the ocular pressure (I can't)

Shoulders:
Seat or standing BB military
Seated DB military presses
Standing 1 arm dbmilitary presses
Push Presses
Smith Military press
Hammer Strength Military

Triceps
Dips
Skull crushers and variations
Close grip bench
reverse grip bench
Bent over cable triceps extensions

Back Width
Rack chins (Load lap with EZ bar)
Pullups
Chinups
Lat pulldowns
Bentover 1 arm cable row

Back Thickness

Deadlift
Deadlift from deficit
Rack pulls
1 arm DB row


Biceps
EZ bar curls
BB curls
Preacher curls
CG pulldowns
Incline db curls (alternating)

Forearms
Reverse EZ bar curls
Dante cable exercise (http://www.youtube.com/watch?v=nf3k-...layer_embedded)
Hammer curls
Pinwheel curls
Reverse BB curls
Wrist rollers, if you have them

Calves:
Donkey calf raise
Various calf machines
Standing calf raise
Leg press calves

Hamstrings
Wide stance sumo leg press (toes off the edge, heels only)
Glute-ham raise
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)

Quads
Hack squat machine
Leg press
Smith Squats
Bulgarian split squats
Lunges
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?

Calves
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.

Quads

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.

Clusters
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.


Extreme Stretching
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:

wwwogrestrength.com/dc.zip

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.

Diet

18kcal per desired lb body mass
300+g protein, more is better

Cardio
Dante recommends 45 minutes of low intensity cardio every day, preferably fasted, to reduce fat gains.


CONCLUSION

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
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Old 10-09-2010, 10:19 PM #2
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Don't worry, the strength limits are there partly because things like linear progression work for almost everyone up to those limits.
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Old 10-10-2010, 12:10 AM #3
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I might try this after wrestling is over, because then I'll be completely done with sports () and I'll be able to focus on getting hyooooooge.
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Old 10-10-2010, 01:18 PM #4
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You CAN...but I haven't seen evidence that it is better suited to recomping than any other program. It would work well with leangains imo.
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Old 10-10-2010, 05:52 PM #5
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Old 10-10-2010, 05:55 PM #6
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Old 10-10-2010, 06:02 PM #7
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Lurker you should check Dante's preacher db forearm curl (it's in his vids).

In the video I am watching Justin Harris and his partner are evening doing front squats for DC.

Justin also did ham curls lying on a bench with a db in his feet, pretty ingenious.

You should really try that EZbar tri stretch, it rapes the DB one IMO.
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Old 10-10-2010, 06:15 PM #8
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*I BLAME THIS ALL ON PELTCO*

ST: F - We all do DC
*Talked to lifting partner, he's in 100%*
So I said, F-It. I'm doing DC and getting bigger/stronger.

Goals:
Keep BF% relatively the same, so during cruise cycles I can cut it back.

Here's my planned setup.

Diet:
Lifting Day Caloric Intake: 3300 (350g Protein, 350 Carbs, <60g Fat)
Off-Day Caloric Intake: 2600 (300g Protein, 250g Carbs, <40g Fat)

No carbs will be consumed prior to workout, no carbs will be consumed after PWO shake/meal. *This makes me happy...carb rich dinner ftw!*

Supplements:
  • Whey
  • Casein
  • B-Alanine (3.4g a day)
  • Xtend (12g before workout)
  • Animal Pak
  • Animal Omega
  • OxyElite Pro (for 8 week cycle)
  • PreMax (for 8 week cycle)
  • Jack3d (when I'm off OxyElite Pro)


Lifts and Cycles (Bodypart: Cycle 1, 2, 3)

Day 1
  • Chest: Incline DB Press, Flat DB Press, Hammer Press
  • Shoulders: Standing Military, Seated DB, Push Press
  • Triceps: Decline Skullcrushers, Dips (weighted?), Close-Grip Bench
  • Back Width: Rack Chins, Pull Ups (weighted?), Lat Pulldowns (wider than shoulder)
  • Back Thickness: Deadlift, T-Bars (ghetto style), Rack Pulls


Day 2
  • Biceps: Drag Curls, EZ Bar Curls, Preacher
  • Forearms: Reverse grip cable curls, Hammer Curls, Reverse BB Curls
  • Calves: Donkey Raises, Leg Press, Seated Raises
  • Hamstrings: Seated Leg Curl, Hip Thrusts, Sumo Leg Press
  • Quads: Hack Squats, Bulgarian Splits, Leg Press

Cardio:
45 Minutes everyday after lifting (I assume?)
1-Day MFD of 2-Miles to keep aerobic shape for 2-miler.
1-Day SFD of 1-Mile "sprint"
Saturday will be slowwwwwwwwww run.
Sunday off.

Core:
Abs will be worked M/W/F before lifting.

*Might add in swimming after lifting to decrease strain on knees...but I kind like running so we'll see *
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Old 10-10-2010, 06:25 PM #9
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Actually yes, I must cutt peltco short :0


hahhahahaha i joke i joke i kid i kid...
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Old 10-10-2010, 06:28 PM #10
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A 350g carb dinner? glhflol
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Old 10-10-2010, 06:36 PM #11
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Yeah, I forgot it's 350g of carbs...not of food. FFFFFUUUUU.
I'll take some in then on my pre-workout meal at 1pm. I don't lift till 4pm anyway.

Looks like fruits and **** will help me get my carbs up.

Questions:
Should I get straps and a belt? Or not even worry about those yet.
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Old 10-10-2010, 07:10 PM #12
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Honestly I really think I am starting to need knee raps.

Not sure my skeletal structure (knees) were ready for me to go from a 120lber who sat on their *** all day to 155lber who is locking out DLs in the 400's and squatting in 300's.
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Old 10-10-2010, 07:15 PM #13
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DT, i'm a belt advocate. Don't strap in too tight on deadlifts or squats, give yourself room to take a deep breath in and stabilize yourself against the belt. Straps...I use versa gripps because a lot of the **** we have has smooth knurling. On deadlifts/rack pulls we have a great deadlift bar and I don't use it so I keep my grip strength up there.

Peltco, are you getting pain in your knees or safeguarding for the future?
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Old 10-10-2010, 07:19 PM #14
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DT, i'm a belt advocate. Don't strap in too tight on deadlifts or squats, give yourself room to take a deep breath in and stabilize yourself against the belt. Straps...I use versa gripps because a lot of the **** we have has smooth knurling. On deadlifts/rack pulls we have a great deadlift bar and I don't use it so I keep my grip strength up there.

Peltco, are you getting pain in your knees or safeguarding for the future?
Near the end of my legs day, I start to get pain in my knees.

EX: When I was on my split and would have a squat/sldl (squat first, sldl second) day on my last few sets of SLDLs it would start to hurt to lock it out. I have wrist wraps, but I don't use/like them. Now that I am doing direct forearm work I often use lifting straps for dls/sldl/back/lat work. I think ontop of doing the direct forearm work I am going to start gripping plates or something to help.
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Old 10-10-2010, 07:24 PM #15
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DT, i'm a belt advocate. Don't strap in too tight on deadlifts or squats, give yourself room to take a deep breath in and stabilize yourself against the belt. Straps...I use versa gripps because a lot of the **** we have has smooth knurling. On deadlifts/rack pulls we have a great deadlift bar and I don't use it so I keep my grip strength up there.

Peltco, are you getting pain in your knees or safeguarding for the future?
aight, thanks.

any suggestions for cheap/quality belt? I'm gonna taker Lurker's route and not squat, but I'll still be doing deads, racks pulls, etc.
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Old 10-10-2010, 07:29 PM #16
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Honestly I really think I am starting to need knee raps.

Not sure my skeletal structure (knees) were ready for me to go from a 120lber who sat on their *** all day to 155lber who is locking out DLs in the 400's and squatting in 300's.
ive been getting horrible shin splints and calf pains when i do cardio. i didnt do cardio since i was 215-220 so my body isnt liking this extra 20-25 at all.
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Old 10-10-2010, 07:33 PM #17
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Should I do DC/Am I ready for DC?

Bench >225
Squat/Dead > 315
I can understand why you're saying that, but to a degree your qualification on big lifts can still be dependent on weight. Here are some very helpful links to know whether you're ready for DC or not. The higher powers over at intensemuscle.com who posted this recommend you be in the "Advanced" category for every lift before you consider DC training. Again, stolen from intense muscle, but I'd suggest adding this into your first post for better reference than just a base weight for the 3 big lifts:

Bench: http://www.exrx.net/Testing/WeightLi...Standards.html
Squat: http://www.exrx.net/Testing/WeightLi...Standards.html
Deadlift: http://www.exrx.net/Testing/WeightLi...Standards.html

Cheers. Also, to anyone who qualifies...DC has been the best program I've ever used. Period. Nothing has put mass on my body as quickly as DC. The past month or so my money has been tight so I've been on a caloric deficit, and I'm still managing to either maintain or gain weight weekly. Trust me, if you're qualified and feel like your current plan is a bit stagnant, do yourself a favor and check out DC.

To all the people who clearly don't qualify and want to try anyway - don't even think about it
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Old 10-10-2010, 08:02 PM #18
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What about people (me) who fall into the upper portion of the intermediate categories? I just don't understand why we couldn't do this program?
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Old 10-10-2010, 08:23 PM #19
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What about people (me) who fall into the upper portion of the intermediate categories?
you're ****in out
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Old 10-10-2010, 08:30 PM #20
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but why
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Old 10-10-2010, 08:32 PM #21
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I can understand why you're saying that, but to a degree your qualification on big lifts can still be dependent on weight. Here are some very helpful links to know whether you're ready for DC or not. The higher powers over at intensemuscle.com who posted this recommend you be in the "Advanced" category for every lift before you consider DC training. Again, stolen from intense muscle, but I'd suggest adding this into your first post for better reference than just a base weight for the 3 big lifts:

Bench: http://www.exrx.net/Testing/WeightLi...Standards.html
Squat: http://www.exrx.net/Testing/WeightLi...Standards.html
Deadlift: http://www.exrx.net/Testing/WeightLi...Standards.html

Cheers. Also, to anyone who qualifies...DC has been the best program I've ever used. Period. Nothing has put mass on my body as quickly as DC. The past month or so my money has been tight so I've been on a caloric deficit, and I'm still managing to either maintain or gain weight weekly. Trust me, if you're qualified and feel like your current plan is a bit stagnant, do yourself a favor and check out DC.

To all the people who clearly don't qualify and want to try anyway - don't even think about it
Wait, wait, WHAT?! People who weigh more should lift more?! WTF IS THAT ****?! Everyone who is 5'3" should weigh atleast 275 lbs and bench in the 500's before doing this program.

Advanced in all 3

Maybe even elite status soon for DL

y'allMAD?!
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