DC Training

[Durk]

Was thinking of trying DC style training next week. A few Questions. Is this style Athletically counter productive?

I dont have a regular training partner so a lot of the chest and shoulder work might be hard.

I could probably do a rack bench/incline bench. Dumbells, but I think they would be very hard to RP with. Hammer strength incline and a chest press if I ever had to resort to machines. There is a hammer strength shoulder and a regular crappy shoulder press as well.

As for hamstrings there is a leg curl and thats it. I usually do pullthroughs but I could probably already max out the whole stack if I were to do it DC style.

Should I give this a try? Or would it be better just to stick to regular training?

[ironwill]

Now youre speaking and asking about my language....lol
Im a huge fan of DC trng...Love it!!!
First off, you wont even be into it, or getting in the zone with it for at least 2-3 weeks if a newbie...You need to figure out all your capabilites to the weights utilized etc first, and jot them down.....Getting the max intensity is key as you are only doing 1-2 exercises per bodypart, but they all flow into each other, if you follow proper trng style....Not reinventing the style...
I tyrained alone for my first 3 yrs on this ride....Use smythe machine for bench presses ojust ask for a quick spot, and a couple other movements you may need to use a machine, or ask for a quick spot...
Dumbells are easy to rest pause, just place them on ground, and do 15 deep breaths, then go again, use your knees to blow the weight back up to shoulders for shoulder press, or incline bench with dumbells..
Hammer strength works well for military also...as you mentioned...
Hams, use stiff leg deads, with db or bb...lunges also, and if you have a leg press go high up and have only your heels pressing through movement on sled...
Definitely not athletically counterproductive durk.....Just keep stretching to maintain being limber for mma stuff, and do your cardio...Maybe just suit the diet to your needs, if you were to do the diet, it will fill you out fast, and bulk you up...Not totally necessary, tailor your diet to suit your needs.....
Keep protein high, carbs medium and personally i do most of my carbs around my trng to stay somewhat lean, and recovery abilty in high gear, then i dont eaqt any carbs after 5 or 6 pm...Good fats are good here...Olive oil, coconut oile etc, fish oil...You know what i mean im sure....
Any more questions pls ask away, im heading to Grand bend for wknd, but will get back to ya as soon as i check in duder...
If you want to try it, do it for at least 6 weeks, then take a couple weeks to do whatever else you like, then try again if you liked it...BUT, Dont just try for 2 weeks and walk away...Give it a good shot mang!!!

[Durk]

My Gym has no smith.

Heres what I am going to start with.

Chest A DB flat bench
B Hammer strength incline
C Incline BB bench press

Back Width A Chins
B close grip chins
C wide grip lat pull down

Back thick A Deadlift
B T-bar row
C Hammer strength row

Shoulders A seated military BB press
B Hammer strength
C DB shoulder press.


Quads A Front squats
B squats
C leg press

Hams A Leg curls
B Stiff DL
C Feet high leg press

Bis A DB curl
B preacher curl
C ez bar curls

Tris A Skull crusher
B CG Bench
C Curl grip bench

Forearms A Reverse BB Curl
B Hammer curl
C pinwheel curl

[Durk]

Should I just do a straight set with a static hold for a couple of weeks until I find my strength?

[tex]

are you in competitive sports?? dc is great for mass but for athletics nothing beats westside barbell and the conjugate method....

[Praetorian]

DC is not optimal for beginner to intermediate lifters...they do not possess the required CNS recruitment or the required correct exercise execution necessary to achieve the desired effect. New trainees need time to learn the lifts and time under the bar to push the weight being used up high enough to develop the required CNS recruitment. If training for BB then eventually DC will work but it needs to be utilized at the correct time...if training sport specific then acceleration, speed and strength should be the primary goals not hypertrohy just for hypertrophy's sake. Louie Simmons speaks about training for football (NCAA, NFL) players as well as for boxers and mma fighters as he has consulted for both.
P

[Durk]

Dont really consider myself advanced per say. I have a lot of different types of training knowledge, and I have text book form.

Been training on and off for 8 years. I used to be about 220 at my biggest. I have been dabbling with boxing the last couple of years and I ended up cutting a shitload of weight. I have gained 10 pounds back so that puts me at 180.

I am kinda weak right now

My 1RM's as of now are as follows

BB flat bench 210

Squat 325+

DL 310

BB shoulder press 150+

I have tried a similar low vol program in the past and made some decent gains. It was almost the same set up as DC except it was two straight sets with partials at the end of the second set. I think I could gain more with the real deal.

I mostly just hate looking like a regular guy. I figure I could throw on a lot of mass. Im not really holding boxing or MMA as a huge priority right now.

[Durk]

are you in competitive sports?? dc is great for mass but for athletics nothing beats westside barbell and the conjugate method....

I was thinking of trying this in the future, but when I look it up I usually find a bunch of confusing jibber jabber instead of a real routine or precise reasoning for the theory behind it.

[tex]

k....look up westside for skinny bastards....that will get you started...and with wsb you will be a beast in the ring if you decide to get back at it....I boxed amateur for a while and i would just wreck heavy bags and guys midsections from the explosive power I got from using the westside method.......

[ironwill]

I'm just coming back from east dude. I've known u from boards a long time. You're not a newbie by any means. If you are serious ill guide you through it and you will make great gains. I don't think prae knows your background. He is correct if you were a newb. But you are a prime candidate to do some good gaining from the dc methods. I'll get back when home from Toronto tomorrow my man. But you have to promise to give it an honest go. I've helped to many fellows that wasted my free non charging time. If you get into it. I promise you will do well. I gain nothing from this. I don't charge for helping with dc. It's not mine to sell. But I love it and am passionate about it and I pAy it forward whenever I can.

[Durk]

All right I will give it an honest go if you have that much faith in me lol. I will keep a journal on the board.

I have been doing a lot of heavy power work so should I take the week off? or start wednesday and just continue fri, mon so on.

[ironwill]

Take a week off and rest, do whatever you find fun...I dont wanna know...lol...
Pls contact me via PM, and ill send you my email, If you would like to keep a log, thats cool, if not, thats cool as well...I know you have the fortitude, and look forward to watching....:beer
A log is always good to keep inspired Durk...Also pls get a fresh logbook ready, ill send you some workouts via email, and we can start that way...Get ready to grow some.....Its always easy to get back into a conditioning , or other type of routine once you give this a run...It will only enhance you, unless you get so large you want to start competing...who knows....lol:beer

[Durk]

Take a week off and rest, do whatever you find fun...I dont wanna know...lol...
Pls contact me via PM, and ill send you my email, If you would like to keep a log, thats cool, if not, thats cool as well...I know you have the fortitude, and look forward to watching....:beer
A log is always good to keep inspired Durk...Also pls get a fresh logbook ready, ill send you some workouts via email, and we can start that way...Get ready to grow some.....Its always easy to get back into a conditioning , or other type of routine once you give this a run...It will only enhance you, unless you get so large you want to start competing...who knows....lol:beer

PM sent. I will give it my best, and fun for me now is mostly just getting my yard work done before my G/F comes home. Oh how the mighty have fallen lol

[ironwill]

Thanks my man...I will get putting something together, hope to have it to you in a day or 2.....I hear you man on the mighty have fallen....BUT, i like where i fell bro, its a good view here.....My headboard no longer gets notches on it, but it has many a dent in it CC is a killer....lolol
Talk soon...

[Durk]

Im not complaining either. I am pretty happy. My girl has done a lot of good in my life. It just seems weird that I am actually starting to grow up some lol.

Thanks again for your help.

[Talo]

Can't wait to see the results you get with IW's help.

Is there a specific diet DC follows with his training or is it just a see food diet ?