Can someone PLEASE explain to me DC training?

[kloan]

I've read about DC training over and over again, but I just can't wrap my damn head around it.

All this A1 A2 B1 B2 shit... I don't get it!

PLEEEEEEASE someone help me understand...... :D

[Josh]

You alternate A and B every workout, but you cycle through your A's and B's.

Week 1, Monday: A1
Week 1, Wednesday, B1
Week 1, Friday, A2
Week 2, Monday, B2
Week 2, Wednesday, A3
Week 2, Friday, B3
Week 3, Monday, A1
etc...

A1, A2, and A3 work the same bodyparts, but with different exercises. A1 you might do incline Smith press for chest, A2 you might to flat barbell bench press, and A3 you might to dumbell hammer grip press. Then you go back to incline Smith when it's time for A1 again.

There is a DVD with Jason Wojo all about DC training, but it's hard to find online. You could always buy it though. http://www.jasonwojo.com/store.html

Also try to find a PDF (it's actually just forum posts in PDF format) called "Doggcrapp Training Manual" if you haven't read it already. It's only 185 KB.

[tiramisu]

DC is actually obscenely simple.
Head over to intensemuscle and read the sticky's.

[W8INLINE]

here's some links that explain in some detail.

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

http://www.thepumpingstation.com/doggcrapp.html

I also think that the rotation betwen exersises is not every workout, but more like two week cycles, or until you stop progressing with that certain exersise. The nice thing about DC as far as I have read, is that nothing is writen in stone.

[kloan]

so basically its a 2 day split for body parts, with different exercises for each rotation, different exercise for the same body part for each part, a1 a2, etc

i still find it a bit confusing how to know how many reps to do for each exercise. doing just one exercise per muscle group per day doesnt seem like much, but looking at how he lays it out it looks like quite a bit because he has warm up sets, etc.

are these long workouts?

[Josh]

You do between 11-15 reps. Use a weight that allows you to do anywhere from, let's say, 7 to 9 reps. Then you take 15 breaths, and maybe you're able to get out another 2-4 reps, then 15 more breaths, and maybe you can get out another 1-2 reps after that.

[tiramisu]

IntenseMuscle is where Dante posts DC info. I've been using the template since mid August.

It took me a few weeks to get my weights and exercises worked out well. Workouts are about 90 minutes, damn intense, and walking has been a challenge pretty much since I started.

Dante maps out an extremely effective template here:
http://www.intensemuscle.com/19724-updated-dc-training-newbies-read-first-then-ask-questions-later.html

Again read the stickys they are very well thought out and answer all your questions.

[kloan]

awesome, thanks guys.. i think i got it now. gonna ride my routine a little while longer. when the results start to fade, im gonna pick up with DC and see where it takes me.

[hyperlite32]

the above link is a great read. If you are bulking and eating a ton of clean food on this routine, you WILL get bigger and stronger. I had to switch to a cutting style of training. I cant handle the workload on low cals. But, I did break almost ALL my personal bests on DC

[O-Train]

awesome, thanks guys.. i think i got it now. gonna ride my routine a little while longer. when the results start to fade, im gonna pick up with DC and see where it takes me.

Read a lot before you jump into it. Make sure the first time you follow everything to the T. Eat a ton of food and get lots of sleep. Would you consider yourself a serious and experienced lifter? The more experience you have the more you will get out of the program and you really have to push yourself and get lots of rest.

I love this style of training. I've done a couple DC blasts and then I started making modifications. Although I'm going to be hypocritical and say other people probably should leave the program as is. Before you start post up the training split and as much detail as you can think of about anything/everything. There are guys on here that have lots of experience w/ DC and/or have worked directly with Dante. Just make sure you read more first.

[kloan]

Yeah, absolutely. If/when I decide I'm ready, I want to be certain I do it right.

At the moment, I'm still dieting so this routine wouldn't be such a good idea. Once I reach my goal for fat loss, I'm going to do a clean bulk and I think this style of training would be great to get me past this plateau I've been stuck in (although recently I have been improving in some lifts).

For the moment though, I'm really liking this 3 day split I've been doing.

Every other day, Arms / Shoulders & Back / Chest & Legs and each workout finished with 20 mins 120-130BPM cardio.

[swolegantor]

Dc is disgusting. Make sure to do the stretches and what not.

Right now minus a few things I am slowly evolving more in more into the rest pause kind of stuff.

Trust me the workouts seem short and easy but they are hard as ****.

[GYMBRAT]

never tried it, but I think I will during this winters bulk.

.....should make it a sticky here also so one can study it further..

[SARGE]

DC training is rest pause,it is not new.Its fast in & out of the gym.There so many training ways that as far as im concerned they all work as long as you stick to one and give it a try for as long as you are making gains.A lot of guys are not consistent enough & want to keep jumping around from routine to routine,thinking one is better than the other.Find one that works for you & fits into your schedule.