DC Training

[Winnipeg Muscle]

Hi everyone, read a bit on the DC program was thinking of trying it for 12 weeks, anyone else doing or have done this program? Thoughts and tips about DC training?

[_Ragnar_]

Ironwill did a great thread a while back on DC.

[ironwill]

DC is a great training method if you are a bit advanced, and can take yourself over the edge on intensity...And are willing to eat and feed yourself...I wouldnt go 12 weeks straight, i would go 6 weeks, then do a cruise of 2 weeks , lighter weight, different exercises, then go back for another blast.....Be sure to log all of your lifts and beat them every workout, even if it is by 2.5 lbs, or 1 rep...That is what he reinforced the most to me...Make sure you are going heavy, and 15 breaths between exercises, not 15 seconds, deep breaths...
It is a great program...:a+

[ironwill]

Im not a dc trainer, but i learned a lot from his methods...If you have any questions fire them up here, ill see if i can help...

Doggcrapp peeks in here now and then, dont know if he will see this, but would sure be cool if he did..

[Ritch]

I`ll throw you a question here if you don`t mind. I think I know the answer to this but just want to check. I know how the sets are done, but do you perform an intense negative at the end of each set before you rest and go again. So say I perform 9 reps, on the last rep, do I want to lower the weight as slow as possible, then re rack, breath 15 deep breath, do say 3-4 reps, on the last rep do a slow negative, then take the deep breaths and do the last 1-3 reps and do a very slow negative?

Or as I think it`s supposed to be, you only do the negative on the last rep of the of the repetition brackets?

I ask because I`ve been doing a negative before every rest pause and don`t think my body can recuperate from this. So like I said, I may have answered my own question, just wanted to see how it`s supposed to be done compared to how I`m doing it.

[Winnipeg Muscle]

I am having trouble with the volume of this program, I am thinking that one good RP set or lets say flat bench for 9-5-3 reps is only 17 total reps (not including the warm ups of course) I get the intensity and frequency piece and suppose that combined with the intense stretching component will make up for the lower volume.

Was wondering about the "warm ups" any specific number of sets reps? or just until you feel your loose and ready for the big RP set? Do you do RP with squats? deadlifts?

Same point as Ritch...8sec negative on the last rep of the three RP sets is how I understood it to be, I will give it a try but am thinking it will be hard to recover from your second and third RP sets, I have done 54321's before without controlled negatives and its a bitch...and I'm not a pussy in the gym.

[ironwill]

I`ll throw you a question here if you don`t mind. I think I know the answer to this but just want to check. I know how the sets are done, but do you perform an intense negative at the end of each set before you rest and go again. So say I perform 9 reps, on the last rep, do I want to lower the weight as slow as possible, then re rack, breath 15 deep breath, do say 3-4 reps, on the last rep do a slow negative, then take the deep breaths and do the last 1-3 reps and do a very slow negative?

Or as I think it`s supposed to be, you only do the negative on the last rep of the of the repetition brackets?

I ask because I`ve been doing a negative before every rest pause and don`t think my body can recuperate from this. So like I said, I may have answered my own question, just wanted to see how it`s supposed to be done compared to how I`m doing it.
I personally keep a controlled negative and power up on each rep, then what dc calls for is a static hold for last reps, or a 2 inch or a bit more range of motion, on calves etc, i do a long negative and stretch, then power up,

For chest for example, i get the bar above mid pins and static hold the bar in a very small range of motion of about 2-4 inches until i cant hold anymore, then i drop it on the pin im holding it above...
Does this make sense??

[Ritch]

I personally keep a controlled negative and power up on each rep, then what dc calls for is a static hold for last reps, or a 2 inch or a bit more range of motion, on calves etc, i do a long negative and stretch, then power up,

For chest for example, i get the bar above mid pins and static hold the bar in a very small range of motion of about 2-4 inches until i cant hold anymore, then i drop it on the pin im holding it above...
Does this make sense??

I understand how you control each rep and power up, (I`ve been doing the same, about a 3-0-1 tempo). I understand the static hold part as well, but my question was more like: Say you`re doing chest. You complete your first 9 reps, do you perform a static negative? or just re rack the weight, without the static negative, take 15 breaths, do the amount of reps you can do, perform another static negative, (or not) then take the 15 breaths followed by the final static negative? Or, is the static negative done on the last rest pause sequence of that excercise? So there`s a big difference is doing 3 static negatives vs one... I`ve been doing 3 and my triceps in particular just don`t seem to be recuperating. Biceps as well.

[ironwill]

I am having trouble with the volume of this program, I am thinking that one good RP set or lets say flat bench for 9-5-3 reps is only 17 total reps (not including the warm ups of course) I get the intensity and frequency piece and suppose that combined with the intense stretching component will make up for the lower volume.

Was wondering about the "warm ups" any specific number of sets reps? or just until you feel your loose and ready for the big RP set? Do you do RP with squats? deadlifts?

Same point as Ritch...8sec negative on the last rep of the three RP sets is how I understood it to be, I will give it a try but am thinking it will be hard to recover from your second and third RP sets, I have done 54321's before without controlled negatives and its a bitch...and I'm not a pussy in the gym.
I always warm up at least 2-3 sets of about 60 percent max on 1, then 70 on 2, then whatever on 3, then add a bit of weight as compared to last time out in my log....
I do rest pause with almost all of the exercises, except maybe bis, and i forget what else, i just do straight sets...
Its a controlled static, and all my lifts whichever program i do, i do controlled negatives, but the hold on last rep is static......I also do 20 rep straight set widowmakers for lagging BPs...

[ironwill]

I understand how you control each rep and power up, (I`ve been doing the same, about a 3-0-1 tempo). I understand the static hold part as well, but my question was more like: Say you`re doing chest. You complete your first 9 reps, do you perform a static negative? or just re rack the weight, without the static negative, take 15 breaths, do the amount of reps you can do, perform another static negative, (or not) then take the 15 breaths followed by the final static negative? Or, is the static negative done on the last rest pause sequence of that excercise? So there`s a big difference is doing 3 static negatives vs one... I`ve been doing 3 and my triceps in particular just don`t seem to be recuperating. Biceps as well.

I go to almost failure on my first 2 rest/pauses, and the final one is the static hold, i go as long as i possibly can....then stretch....

[Ritch]

I go to almost failure on my first 2 rest/pauses, and the final one is the static hold, i go as long as i possibly can....then stretch....

Hey, thanks for that reply. It explains the lack of recuperation I`ve been experiencing. I`ve been doing static negatives before every rest pause, on mostly every exercise... Let`s see if I can green ya here...

[ironwill]

My pleasure....:tu
I love this stuff

[Winnipeg Muscle]

Thanks IW, will put together a DC program to start in December, sounds like a good change.

[ironwill]

No problem, keep us in the loop bro........:)

[Winnipeg Muscle]

I am going to give DC a try, I am thinking of starting with two weeks of "cruise" to get use to the program mostly the stretching part, then go on a six week 'blast'. Here is my plan, suggestions for improvement welcome, never tried DC before and could use some advise. :)

DC Blast – 6 weeks

Monday – Chest, Shoulders, Triceps, Back width, & Back thickness

Chest – Barbell Flat Bench, Barbell Inclined Bench, DB Declined Bench

Shoulders – Seated Nautilus Press, Seated Dumbbell Press, Standing Clean / Push Press

Triceps – Rope Push Downs, Close Grip Bench, Scull Crushers

Back Width –Seated Rows Narrow, Behind Neck Pull Downs, DB Rows

Back Thickness – Deadlifts, Bent Over BB Rows, Seated Rows Wide


Wednesday – Biceps, Forearms, Calves, Quads, & Hamstrings

Biceps – Standing Db Alt Curls, Seated Db Curls, BB Curls

Forearms – Wrist Curls, Reverse BB curl, Rope Twists

Quads – Front Squats, Leg Press, Walking lunges (short step)

Hamstrings – Stiff Leg Dead lifts (toes elevated), Reverse Curls, High Step Ups


Friday – Repeat Monday’s workout

Monday – Repeat Wednesday’s workout


• rep range from 15 RP (8-3-2?) up to 20-30 RP
• 20 seconds rest pause twice
• 8 sec negative on last rep of each RP set
• 20 sec static hold at last rep of last RP set (optional)
• Explosive positive controlled negative
• Log and beat last workouts performance (fail loose the exercise)


A1 – Chest, Shoulders, Triceps, Back width, & Back thickness

Barbell Flat Bench
Warm Up
12 - 15 RPS (Weight I can do 8 reps fail)
Stretching 60 sec – DB Fly Hold (1/2 6-8 rep max for weight)

Seated Shoulder Press (Nautilus /smith)
Warm Up
12 - 15 RPS
Stretching 60 sec – Use the smith machine barbell and put it shoulder height. Reach behind you and grab the barbell palms up. Then walk out until you’re on your heels, then roll your shoulders down. Hold for 60 seconds.

Rope Push Downs
Warm Up
20 -25 RPS
Stretching 60 sec - Grab a dumbbell and sit down on a bench with a barbell to your back. Put the dumbbell behind your head like a triceps extension. Use your head to push the dumbbell down. You obviously use one at a time.

Seated Rows Narrow
Warm Up
15 - 20 RPS
Stretching 60 sec Dead hang from a pull-up bar. Use weight if needed.

Deadlifts
Warm Up
6 sets of 3-5reps Straight Sets 2 min rest
Stretching 60 sec - grab a machine and round your back while you stretch.

A2 – Biceps, Forearms, Calves, Quads, & Hamstrings

Standing Db Alt Curls
Warm Up
20 -25 RPS
Stretching 60 sec - Use an Olympic bar in a squat rack or smith machine and set it neck high. Standing in front of it, grab the bar behind you with an overhand grip (palms down). Slink down with one foot forward and one foot back and try to hold for 60 seconds.

Wrist Curls Nautilus
Warm Up
20 -25 RPS

Front Squats
Warm Up
5 sets of 10-15 reps
Stretching 60sec - Facing a barbell in a squat rack about hip height -- grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes.

Stiff Leg Dead lifts (toes elevated)
Warm Up
4 sets of 10 reps
Stretching 60sec - Put one leg up on a barbell or any machine, toe pointed out, try to push your knee down and hold for 60 seconds.

Calves:
Straight leg calf raise: 5X5/3′ rest on a X/1/3/2 tempo
Bent knee calf raise: 3-4X8-10/60-90″ rest on a 2/1/2/2 tempo.

B1 – Chest, Shoulders, Triceps, Back width, & Back thickness

Barbell Inclined Bench
Warm Up
12 - 15 RPS (Weight I can do 8 reps fail)
Stretching 60 sec – DB Fly Hold (1/2 6-8 rep max for weight)

Seated DB Press
Warm Up
12 - 15 RPS
Stretching 60 sec – Use the smith machine barbell and put it shoulder height. Reach behind you and grab the barbell palms up. Then walk out until you’re on your heels, then roll your shoulders down. Hold for 60 seconds.

Close Grip Bench
Warm Up
20 -25 RPS
Stretching 60 sec - Grab a dumbbell and sit down on a bench with a barbell to your back. Put the dumbbell behind your head like a triceps extension. Use your head to push the dumbbell down. You obviously use one at a time.

Behind Neck Pulldowns
Warm Up
15 - 20 RPS
Stretching 60 sec Dead hang from a pull-up bar. Use weight if needed.

Bent Over BB Rows
Warm Up
20 -25 RPS

Stretching 60 sec - grab a machine and round your back while you stretch.

B2 – Biceps, Forearms, Calves, Quads, & Hamstrings

Seated Db Curls
Warm Up
20 -25 RPS
Stretching 60 sec - Use an Olympic bar in a squat rack or smith machine and set it neck high. Standing in front of it, grab the bar behind you with an overhand grip (palms down). Slink down with one foot forward and one foot back and try to hold for 60 seconds.

Reverse BB Curl
Warm Up
20 -25 RPS

Leg Press
Warm Up
15 -20 RPS
Stretching 60sec - Facing a barbell in a squat rack about hip height -- grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes.

Reverse Curls
Warm Up
20 -25 RPS
Stretching 60sec - Put one leg up on a barbell or any machine, toe pointed out, try to push your knee down and hold for 60 seconds.

Calves:
Straight leg calf raise: 5X5/3′ rest on a X/1/3/2 tempo
Bent knee calf raise: 3-4X8-10/60-90″ rest on a 2/1/2/2 tempo.

C1 – Chest, Shoulders, Triceps, Back width, & Back thickness

DB Declined Bench
Warm Up
12 - 15 RPS (Weight I can do 8 reps fail)
Stretching 60 sec – DB Fly Hold (1/2 6-8 rep max for weight)

Standing Clean/Press
Warm Up
12 - 15 RPS
Stretching 60 sec – Use the smith machine barbell and put it shoulder height. Reach behind you and grab the barbell palms up. Then walk out until you’re on your heels, then roll your shoulders down. Hold for 60 seconds.

Skull Crushers
Warm Up
20 -25 RPS
Stretching 60 sec - Grab a dumbbell and sit down on a bench with a barbell to your back. Put the dumbbell behind your head like a triceps extension. Use your head to push the dumbbell down. You obviously use one at a time.

DB Rows
Warm Up
15 - 20 RPS
Stretching 60 sec Dead hang from a pull-up bar. Use weight if needed.

Seated Wide Rows
Warm Up
15 - 20 RPS

Stretching 60 sec - grab a machine and round your back while you stretch.

C2 – Biceps, Forearms, Calves, Quads, & Hamstrings

BB Curls
Warm Up
20 -25 RPS
Stretching 60 sec - Use an Olympic bar in a squat rack or smith machine and set it neck high. Standing in front of it, grab the bar behind you with an overhand grip (palms down). Slink down with one foot forward and one foot back and try to hold for 60 seconds.

Rope Twist
Warm Up
1 full rotation - 4 sets

Walking Lunges (short step)
Warm Up
20-25 RPS
Stretching 60sec - Facing a barbell in a squat rack about hip height -- grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes.

Step Ups
Warm Up
20 -25 RPS
Stretching 60sec - Put one leg up on a barbell or any machine, toe pointed out, try to push your knee down and hold for 60 seconds.

Calves:
Straight leg calf raise: 5X5/3′ rest on a X/1/3/2 tempo
Bent knee calf raise: 3-4X8-10/60-90″ rest on a 2/1/2/2 tempo.

[ironwill]

Hello bro, if i may offer some advice...
Way, way to much volume for dc, you will be fried trying it like that, you are hitting everything 2 times in 8 days....Just do 1 work set per body part, for instance do for chest, incline press, for a couple of warmups, then set into working........If you cannot hit it hard enough do a 20 rep straight set of flyes or something, or flat db presses...But only 1 big compound lift...
Then when you go to tris, again do 1 big compound type lift , like close grip presses or something like that, and the same for shoulders, like an overhead press...If you analyze the work you just did with rest/pauses on them all, you will see all 3 parts got hit anyway while doing your workout...Hit themm hard, do rest/pauses with as much weight as you can possibly muster for required reps, like 8, 5, 3, then a static press moving the weight only inches at the end....
Then you will be hitting it again on friday, if you started with it on monday....
If you go as you set out, your CNS will be fried my friend, and remember the big thing is getting more weight with same rep scheme next time out.....or at the very minimum, more reps.....
hope this helps.....:)
Breathing should be 15 deep oxygen replenishing breaths, not set amnt of time, dont worry about 8 sec negatives at this point, go for controlled negative, and power back up........

[Winnipeg Muscle]

Hello bro, if i may offer some advice...
Way, way to much volume for dc, you will be fried trying it like that, you are hitting everything 2 times in 8 days....Just do 1 work set per body part, for instance do for chest, incline press, for a couple of warmups, then set into working........If you cannot hit it hard enough do a 20 rep straight set of flyes or something, or flat db presses...But only 1 big compound lift...
Then when you go to tris, again do 1 big compound type lift , like close grip presses or something like that, and the same for shoulders, like an overhead press...If you analyze the work you just did with rest/pauses on them all, you will see all 3 parts got hit anyway while doing your workout...Hit themm hard, do rest/pauses with as much weight as you can possibly muster for required reps, like 8, 5, 3, then a static press moving the weight only inches at the end....
Then you will be hitting it again on friday, if you started with it on monday....
If you go as you set out, your CNS will be fried my friend, and remember the big thing is getting more weight with same rep scheme next time out.....or at the very minimum, more reps.....
hope this helps.....:)
Breathing should be 15 deep oxygen replenishing breaths, not set amnt of time, dont worry about 8 sec negatives at this point, go for controlled negative, and power back up........

Thanks IW, your help is much appreciated, to clarify what I was thinking, only one RP set per body part on Monday so my workout Monday would be:

Barbell Flat Bench
Warm Up
12 - 15 RPS (Weight I can do 8 reps fail)
Stretching 60 sec – DB Fly Hold (1/2 6-8 rep max for weight)

Seated Shoulder Press (Nautilus /smith)
Warm Up
12 - 15 RPS

Rope Push Downs
Warm Up
20 -25 RPS
Stretching 60 sec

Seated Rows Narrow
Warm Up
15 - 20 RPS
Stretching 60 sec

Deadlifts
Warm Up
6 sets of 3-5reps Straight Sets 2 min rest
Stretching 60 sec

Are yopu suggesting I should only do one of the compound moments above with Rest Pause? So do only flat Bench RP? What do I do with the other body parts?

Tuesday my workout would have been:

Biceps, Forearms, Calves, Quads, & Hamstrings

Standing Db Alt Curls
Warm Up
20 -25 RPS
Stretching 60 sec

Wrist Curls Nautilus
Warm Up
20 -25 RPS

Front Squats
Warm Up
5 sets of 10-15 reps
Stretching 60sec

Stiff Leg Dead lifts (toes elevated)
Warm Up
4 sets of 10 reps
Stretching 60sec
Calves:
Straight leg calf raise: 5X5/3′ rest on a X/1/3/2 tempo
Bent knee calf raise: 3-4X8-10/60-90″ rest on a 2/1/2/2 tempo.


So again, just do Squats Rest Pause? What do I do with the other exercises? As you can see I am just learning about the DC training and need all the help I can get! :D

[ironwill]

Thanks IW, your help is much appreciated, to clarify what I was thinking, only one RP set per body part on Monday so my workout Monday would be:

Barbell Flat Bench
Warm Up
12 - 15 RPS (Weight I can do 8 reps fail)
Stretching 60 sec – DB Fly Hold (1/2 6-8 rep max for weight)
Looks good bro, personally i do incline BB press, again if not fully feeling it do a 20 repper with dumbells after....

Seated Shoulder Press (Nautilus /smith)
Warm Up
12 - 15 RPS
Do rest/pause here also

Rope Push Downs
Warm Up
20 -25 RPS
Stretching 60 sec
personal preference would be a reverse bench for tris, or close grip rest/paused

Seated Rows Narrow
Warm Up
15 - 20 RPS
Stretching 60 sec
a good exercise, try using 2 single handles, like for crossovers , gives a better ROM


Deadlifts
Warm Up
6 sets of 3-5reps Straight Sets 2 min rest
Stretching 60 sec
i would go for an 8 repper here for 3 sets with 1 set of partials to finish off...

Are yopu suggesting I should only do one of the compound moments above with Rest Pause? So do only flat Bench RP? What do I do with the other body parts?
answered above

Tuesday my workout would have been:

Biceps, Forearms, Calves, Quads, & Hamstrings

Standing Db Alt Curls
Warm Up
20 -25 RPS
Stretching 60 sec
Do 15 straight reps here after warm up...

Wrist Curls Nautilus
Warm Up
20 -25 RPS
good exercise, also pinwheel curls are good for this one, 1 inch from stomach and chest hammer curl...straight set after WU

Front Squats
Warm Up
5 sets of 10-15 reps
Stretching 60sec
I would go for 3-4 sets of 10

Stiff Leg Dead lifts (toes elevated)
Warm Up
4 sets of 10 reps
Stretching 60sec
Do these rest/paused get to 20 total, like 8,5,3,3
Calves:
Straight leg calf raise: 5X5/3′ rest on a X/1/3/2 tempo
Bent knee calf raise: 3-4X8-10/60-90″ rest on a 2/1/2/2 tempo.
Try going up with power, squeeze hard, take 5 seconds down, stretch at bottom for 5 seconds, power up again, a bit humbling at first..


So again, just do Squats Rest Pause? What do I do with the other exercises? As you can see I am just learning about the DC training and need all the help I can get! :D

Hope the above bolded helps my friend....:D Keep your protein high, carbs moderate, fats moderate and be in a calorie surplus as much as possible.....try doing 20 minutes of cardio 3 -4 times/week, good incline and about 3-4 mph .....

[Winnipeg Muscle]

Hope the above bolded helps my friend....:D Keep your protein high, carbs moderate, fats moderate and be in a calorie surplus as much as possible.....try doing 20 minutes of cardio 3 -4 times/week, good incline and about 3-4 mph .....

Awesome! thanks again, will start this week. Look forward to it, I am going to just cruise for a week or two to get the feel for the stretching, etc then will blast. Have a great holiday.

[Winnipeg Muscle]

I tried my first DC workout today, it was good, didn't push it too hard but I found that doing deads at the end was tough, I was running out of gas. Workout is pretty fast too, under an hour. The stretching is frigging insane, will take a bit to get use to 60 sec hard stretching! Look forward to giving it a go.

[ironwill]

Great, i love reading your reports man.....if you really hit it hard and push yourself honestly, you will feel as you do now....awesome....Now wait until the end of the week, you will be glad to have a couple of days off....I remember when i started CC on this program, she thought, meh....no problem, but by the time you do good warmups, not pussy ones, and get deep into rest/pauses you are blitzed by the end....And the end of the week is when you really feel it after you do workout number one for the second time in that week.....keep on trucking dude, and remember once you do a 6-8 week blast, do a lighter routine for at least 2 weeks, then when you come back you will blow away all your last logged lifts...

It will also feel much more intense the second and third weeks, once you know the weights you can handle and have them written down, and can focus more on your lifts, rather than what is next on your log.....mind muscle connection improves quick also on this..

[ironwill]

One more tidbit, do not weigh yourself again for at least 2 weeks, he used to stress this to me often.....Can you post your diet when you have a chance???

[Winnipeg Muscle]

One more tidbit, do not weigh yourself again for at least 2 weeks, he used to stress this to me often.....Can you post your diet when you have a chance???

My diet during my Dec - Feb routine is pretty loose, I tend to not sweat the extra carbs from the holidays, I will calorie surplus during these three months at about 4200-4500 per day, the breakdown of the Macro nutrients are 350g protein, 400g carbs, and 140g fat (1/3 split mono, poly,sat). My pre-workput and post-work out nutrition is as follows (note that I supplement creatine):

Pre/During Workout
1 scoop of whey protein
10-20 grams of BCAA's
1 scoop of Superpump
500 ml of juice /water

Post-Workout
whey protein isolate
10-20 grams glutamine
1 serving of Expand
550 mg of phosphatidylserine
500 ml of carb drink

So that's about it, I cycle workouts 4 times a year
Sept- Nov: (gear) calorie surplus, Mod. Adv German High Volume Training
Dec - Feb: calorie surplus - DC Training this year :)
Mar - May: Calorie deficit (slight) - Standard U/L Split Training
Jun - Aug: Maintenance Calories - Full Body Training

Another question about the DC training, I picked three exercises for each muscle and thought I was suppose to rotate them each workout. So for example I did BB Flat Bench yesterday Rest Pause, so next time I work chest I would do Inclined BB rest Pause, and the next time I would do Declined DB Rest Pause,then start from the beginning beating all the previous lifts from the log. This would be the same for all the other muscle groups hence why I had A1, B1, C1 workouts. Can you clarify this for me IW? (see my first post on my DC training Plan)

Cheers and thanks for helping so much. :a+

[ironwill]

Yes, that is how i did it bro......
IMO, the diet looks solid.....nice to see a fellow that does his homework....I try and do similar diet for the most part and keep it clean all week, and have a few cheat meals on the wknd.....and a few more calories...
Where do you get your sat fat source from???


My diet during my Dec - Feb routine is pretty loose, I tend to not sweat the extra carbs from the holidays, I will calorie surplus during these three months at about 4200-4500 per day, the breakdown of the Macro nutrients are 350g protein, 400g carbs, and 140g fat (1/3 split mono, poly,sat). My pre-workput and post-work out nutrition is as follows (note that I supplement creatine):

Pre/During Workout
1 scoop of whey protein
10-20 grams of BCAA's
1 scoop of Superpump
500 ml of juice /water

Post-Workout
whey protein isolate
10-20 grams glutamine
1 serving of Expand
550 mg of phosphatidylserine
500 ml of carb drink

So that's about it, I cycle workouts 4 times a year
Sept- Nov: (gear) calorie surplus, Mod. Adv German High Volume Training
Dec - Feb: calorie surplus - DC Training this year :)
Mar - May: Calorie deficit (slight) - Standard U/L Split Training
Jun - Aug: Maintenance Calories - Full Body Training

Another question about the DC training, I picked three exercises for each muscle and thought I was suppose to rotate them each workout. So for example I did BB Flat Bench yesterday Rest Pause, so next time I work chest I would do Inclined BB rest Pause, and the next time I would do Declined DB Rest Pause,then start from the beginning beating all the previous lifts from the log. This would be the same for all the other muscle groups hence why I had A1, B1, C1 workouts. Can you clarify this for me IW? (see my first post on my DC training Plan)

Cheers and thanks for helping so much. :a+

[Winnipeg Muscle]

Yes, that is how i did it bro......
IMO, the diet looks solid.....nice to see a fellow that does his homework....I try and do similar diet for the most part and keep it clean all week, and have a few cheat meals on the wknd.....and a few more calories...
Where do you get your sat fat source from???

Diet really is 90% of the battle isn't it. I like to try and follow the advice of John Berardi, he knows his shit. As for Saturated fats I get lots form milk and cheese, beef as well. Coconut oil is a really good source but I havn't got into the habit of using it. How about you?

[Winnipeg Muscle]

I forgot to mention IW, I tried the two single handles for close grip rows as you suggested, much better streatch and ROM thanks for the tip!

[Winnipeg Muscle]

One more week of cruise and then blast, so far I am surprised the DC training has been as challenging as it is. The extreme stretching is insane! Look forward to a logging and a real go in a week.

[ironwill]

I am doing cocunut oil, extra virgin olive oils, and butters, grass fed, with quite a bit of salmon oils.........Love it.....
I really like the 2 single handles for ROM.......
I cant wait to hear about your progress over the next 3-4 weeks bro......
Thanks for sharing my friend....:D

[Winnipeg Muscle]

Four weeks in to the DC blast and so far I find the program excellent. I started it with two weeks of cruise after coming off a 10 week cycle. At this point I estimate I have kept 80% of my size and weight gain (peak on - 215lbs / now off - 210lbs) and estimate I kept 90% of my strength as well. This program allows for great recovery given the three workout exercise rotation. I find warm ups and then one all out rest pause set allows for you to really push yourself along with the requirement to add weight each time you do the exercise. Diet has been loose as it usually is this time of year (dec- feb), with extra calories coming mostly from carbs.

[ironwill]

Awesome bro, i was going to PM you last nite to see how it was going...Good to hear...
I just jumped back into DC trng type stuff lately as well, my new trnr uses some of these types of exercises also, want to finish off my off season prior to prep with some good ol DC kick butt stuff...lol...
Keep it going bro......
Dont forget to take a bit of a cruise in there after another 3-4 weeks....
Peace..