DC training examples

[ironwill]

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[ironwill]

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[#8]

that is some intense eating. good post.

[Chaps]

Good post DC training is solid, I just can't stress enough the importance of the de-loading week, i went too long my first time trying DC and i felt like i was falling apart after 8 weeks straight, lesson learned, lol.

[Kronis]

Jesus Christ that's a lot of meat.

Great info there but I'm going to go far away from the computer for a bit; reading ALL THOSE CAPS makes my eyes hurt.

[ironwill]

Good im glad you guys enjoyed...just remember, i hope to not hear any whining or bitching or arguing about it....It would be a shame to see a good training example go downhill....That includes the caps...lolol..If we can all play nice i may post more..and help with any questions you guys may have....Im no GURU personally, but i can build some beef and have helped some others in their quest....
he writes in caps and i asked questions in lower case to keep things straight...It worked well....
Take it or leave it...It did me good..
AS I SAID, IT ISNT FOR THE WEAK HEARTED, OR WEAK KNEED....
Lots of food and i didnt get fat at all...well not to bad..lol...It did make me sweat all day and nite and did ultimately change my metabolism....
Im excited after rereading my old notes to get back to this in August...2 month break post show, then rock out with my cock out...
those with no balls can jam out with their clam out...
Peace

[O-Train]

I may have to start using 4 second negatives for squats. So far it's the one exercise I don't do this for because I figured using more weight may be more beneficial than a slow negative. I'll wait to get my front squats up to a respectable number than increase my ROM on back squats, drop the weight and add a slow negative. See how it goes.

Diet looks interesting. I'll have to read it over a couple more times. I wouldn't be able to get in enough meals between 9-5 but I want to incorporate some of the ideas. Maybe get up to around 240 but at the same time start doing a bit of cardio and ramp up my metabolism. Try not to get too fat. May help when it comes time to diet in the fall.

[Kronis]

haha I was just joking about the caps (kinda, it did give me a headache).

Dante always writes in caps on all the message boards, it's his posting style.

Thanks again dude, I've been thinking about trying DC for a couple months a little closer to the summer.

[ironwill]

With a couple months, you will just be getting started, do it for 4-6 months consistent, you will be amazed....

[ironwill]

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[L3]

man i cant wait for my shoulder to heal and try this out....2 months getting used to it natty and 4 months on eq, a bit of test, and 6000 cals ED should be freakin awesome

thanks for all the indepth info IW! :a+

[phatkid77]

hey willy...hit me your email, i'd like to ask a question or two, but dont want to clutter up the thread..

phats

[ironwill]

I can, or just ask here....it may help others interested as well...You arent shy now are you PK???lol...

[Big D]

ironwill your a good man, thanks for the info :a+

tried to add some rep but I gotta spread around some more

[phatkid77]

i emailed you...hope u can make out my garble..lol

you have abouve average legs... you like his method for squats or do like HERNONS???

does DANTES diet "appear" to have a ratio scheme??

looks like 60gm protein, 50-60 carbs, and 20-30fats?? per meal..

phats

i should add... my shoulders feel much better with just laterals, and look better..fack presses.

[ironwill]

i emailed you...hope u can make out my garble..lol

you have abouve average legs... you like his method for squats or do like HERNONS???

does DANTES diet "appear" to have a ratio scheme??

looks like 60gm protein, 50-60 carbs, and 20-30fats?? per meal..

phats

i should add... my shoulders feel much better with just laterals, and look better..fack presses.

My legs have gotten much better in the past year or so, but in all fairness i fractured my spine at the L-5 and couldnt do much for legs for a couple yrs and i do both Hernon and dc style for them, I really believe that as long as there is stimulation and increased poundages used as you go along, growth will occur, right after strength..This is one of 3 leg workouts he sends along, and all 3 are different, i basically did 2 workouts with 3 variations for a total of 6 seperate workouts over 2 weeks, hitting each bodypart 2 times in 8 days i believe, or the leading exercises in the week are hit twice that week, but total body was 2 times in 8 days..
When you really truly give it your all, and max out, then add just 2.5 - 5 lbs the next time out, or another rep, it is amazing how well it works, but you have to keep track of your poundages and reps, give it 110 percent, focus big time, eat right all day, hit the gym in the zone and you will beat your last attempt, when you cant any longer....Throw away that exercise and start again...
as far as the meals i never really paid attention and thought to much about it, i did what he said, he did the figuring and i enjoyed it..
I think to much all day, its nice to have someone tell you what to do...And he knows his shit way better than i, and i trust him..

[ironwill]

As i stated earlier this is a glimpse of his program, a miniscule one...
I advanced into his 4 day a week program as well, and it is great and im doing that in August..
I mean no disrespect to DC posting this, as it is his stuff i paid for, but this is the beginning trial diet, and 1 of 6 exercise routines, so im not selling him out...:rulz

[phatkid77]

yeah, i liked beating the log book... i did really well at increasing in strnght, although i think with my low test levels at the time, my body didnt resond as it should..shape wise?..never even got to the rest/pause... will jump back on it here once this shoulder heals, and i figure out what i did..im thinking

MON/TUE THUR/FRI ??
a 1 b 1 C 1 A2
b2 C2 a2 B2/ECT ECT.././.

phats

[JonnyO]

I dont train much DC these days because RP kills my shoulder, I have severe Arthritis and surgeons have told me I need a replacement, so RPs are out. But I have a variation on DC legs workouts, calves and hams first, then squats or hacks or fronts then always hit a WM on the leg press or hack. My legs stay so damn full training this way. Noticeably bigger than when I train legs regularly the fullness leaves.

When I worked with dante 5 years ago I put on almost 40lbs in 3 months and took the lowest dosages too. I did take the one meal out of proportion that asks for a pound of beef, I hit Wendys daily and got two double q/p's with cheese for 3 months ED. I cant even look at them now!

[O-Train]

man i cant wait for my shoulder to heal and try this out....2 months getting used to it natty and 4 months on eq, a bit of test, and 6000 cals ED should be freakin awesome

thanks for all the indepth info IW! :a+

If you train hard you should grow like a weed. Even guys training natural can make very substantial gains if they have the right mindset. It helps to be a masochist :). Just have to be careful about injuries because the bigger the gains, the harder you train, the faster you grow, the more your tendons and ligaments will need to play catch up.

I think half of the reason DC works so well for a lot of people is that they actually start writing things down. Makes a big difference when you are forcing yourself to constantly improve based on the last workout. Some days I almost think I get more out of the "extreme stretching" than the actual work set(s). I don't think I could go back to multiple sets and multiple exercises/workout for each muscle.

[Gib]

I agree that writing things down is a GREAT way to increase your efforts.

The extreme stretching needs to be done with a bit or facre though, i over stretched my shoulder and its less stable now doing db benchs (getting better though!).

Over all DC is a GREAT program IMO

[L3]

If you train hard you should grow like a weed. Even guys training natural can make very substantial gains if they have the right mindset. It helps to be a masochist :).
thats the truth man, after my cycle i was 192-195, then i trained b2w for 5 monthsate like a horse and got up to 222 natty. now i cut down to a solid 210 with no bloat still some fat left.



Just have to be careful about injuries because the bigger the gains, the harder you train, the faster you grow, the more your tendons and ligaments will need to play catch up.

i'm super careful about that stuff now my shoulder isnt fully healed and my doc said i have 1 more dislocation before i need surgery. when i do go on again the summer im not gonna go for PR in weight just in reps, and then save the DC for the usual winter bulk :D

[jsv22]

Thanks ironwill !

[IronMan]

This is a GREAT post IW, I just started my training and diet program with Lyris Cappelle for my provincials competition June 13, and I'm doing the DC training program. Its unreal, those static negatives, the extream stretching, its freaking increadible. I'm inlove with this program and can't wait to see what results is yields for me!

[ironwill]

This is a GREAT post IW, I just started my training and diet program with Lyris Cappelle for my provincials competition June 13, and I'm doing the DC training program. Its unreal, those static negatives, the extream stretching, its freaking increadible. I'm inlove with this program and can't wait to see what results is yields for me!
Very glad to hear man,,,,you will be very happy, the goodness starts after a couple months, you really get used to the moves, get your logbook in check and start kicking its ass...In 6 months you will love it and definitely see results...What is your diet like??
We are competing the same wknd...look forward to hearing about your journey my man..

[IronMan]

Sweet! My diet is pretty low already, but its needed because I want to coming into this show shredded and dryer than yesterdays burnt toast lol. What weight class are you going into? I'm doing heavy again but will be in much much MUCH better shape than my last show in 07. I am shooting for 215lbs. I'm currently 246. Where is your comp taking place?

[ironwill]

Sweet! My diet is pretty low already, but its needed because I want to coming into this show shredded and dryer than yesterdays burnt toast lol. What weight class are you going into? I'm doing heavy again but will be in much much MUCH better shape than my last show in 07. I am shooting for 215lbs. I'm currently 246. Where is your comp taking place?
In reddeer ab, and i have no idea what weight ill be...I started this diet at 260, stayed lean this yr, and HOPE to be 230ish on stage???Who in hell knows...
Im at 235-240 now and am going to be ready way early, but im ok with that...

[O-Train]

Found a couple DC videos.

This one is just motivational and shows how strong some of the guys are that have been doing it for a while
http://www.youtube.com/watch?v=L7LztLUNTW8

This one is Jason Wojo training Chest/Shoulders/Triceps. He has a bunch of videos on youtube. Really strong guy, has great form.
http://www.youtube.com/watch?v=14QcYGsryN8&feature=related

[phatkid77]

brushing up on my knowledge.... looks like i did the mon/wed/fr/mon workout... which of course is ideal, i n the gym less....

phats

[phatkid77]

is the dummied down version of his diet, basically...

ATLEAST 60gm protein, per meal...eaten first
then eat your vegies
then carbs..

EDIT...it just hit me..this is your PERSONAL plan..figured out for your final BW, correct?? so he had you eating to hit 280ishlbs i bet....so the diet "could" be less for a 210lb guy, correct?
what did u start at? weight

ATLEAST 6 MEALS EVERYDAY....

im guessing there is no limit on carbs,(althought at first glance it looks like 50-75gm/meal) as long as you adhere to the 5 or 6pm cutoff...correct??

it seems pretty relaxed, in that if you had to have a "normal" day with the wife, and go to dinner...pound a shake in...then have it er... worse case scenario is your last meal was the only one carb free..

cheat meal? day? or weekend???

ANYOTHER tidbits bigwilly??

phats

[ironwill]

is the dummied down version of his diet, basically...

ATLEAST 60gm protein, per meal...eaten first
then eat your vegies
then carbs..

EDIT...it just hit me..this is your PERSONAL plan..figured out for your final BW, correct?? so he had you eating to hit 280ishlbs i bet....so the diet "could" be less for a 210lb guy, correct?
what did u start at? weight

ATLEAST 6 MEALS EVERYDAY....

im guessing there is no limit on carbs,(althought at first glance it looks like 50-75gm/meal) as long as you adhere to the 5 or 6pm cutoff...correct??

it seems pretty relaxed, in that if you had to have a "normal" day with the wife, and go to dinner...pound a shake in...then have it er... worse case scenario is your last meal was the only one carb free..

cheat meal? day? or weekend???

ANYOTHER tidbits bigwilly??

phats
sorry for long reply wait...lol..was on holidazes....
This diet was for my goals he set out for me...
the carb cutoff is the key here, remember this is for mass building not contest prep or trying to look pretty for the beach, its meant to build muscle the fastest way he has found so far..
I cheated on saturday, as i still do, the rest was pretty well bang on to what he listed..
I cant wait to do this again in the fall , later summer...I dont follow his blast cruise drug cycle, it buggerd me up for awhile, i know what works best for me and do my own thing...

The workouts are awesome once you get going and start competing with previous lifts and blowing them away and surprising oneself...

[tiramisu]

.... bump ttt

[hommes]

thats the best read ever, thanks bro for posting that. it motivates the hell out of me to give it a whirl.

[YYZgeddylee]

please retype WITHOUT caps and I will read your post

[Drummer]

WOW I did the leg workout... calve 20 seconds is NUTZ! OUCH! I like the deep squats, the widowmaker at the end was cruel... I'm hoping for something to happen to the hams, maybe the rest pause will work, but it didnt seem to on the first try... but ill give it another shot.

~D~

[ironwill]

please retype WITHOUT caps and I will read your post

lol...read it or dont read it, its here to help, for those that want it..I guess you dont know DC, but that is his typing, i dont type in caps....:a+

I loved it when i was doing it, im getting back into it in a few weeks and going to do the exact program he sent me again, back to the basics.....
Hope this helps guys and if you have any questions, im not an expert by any stretch, but i worked with him a couple of yrs and learned a tonne from him.
I can help if something sounds confusing or if there is something you might need clarified, i asked enough questions, i may have the answer ...lol
.He doesnt train to many people anymore, and has other guys training his methods now...

[ironwill]

WOW I did the leg workout... calve 20 seconds is NUTZ! OUCH! I like the deep squats, the widowmaker at the end was cruel... I'm hoping for something to happen to the hams, maybe the rest pause will work, but it didnt seem to on the first try... but ill give it another shot.

~D~

honestly i found i had to go through the entire program at least twice before i got the connection down, i was busy thinking of everything i was doing and getting the feel, after a couple of times through it became addictive...
glad you liked it bro..

[Drummer]

Do you really feel as if the RP and the static holds etc trigger growth better than a convention 6-10 rep routine?

~D~

[ironwill]

Do you really feel as if the RP and the static holds etc trigger growth better than a convention 6-10 rep routine?

~D~

Honestly i dont think the static holds add much in the way of new muscle, i do find it helps with mind muscle connection and over time i found i could really feel the squeeze on heavier weights...IMO the rest/pause system definitely helped and helps me gain additional size and i really get to absolute failure if that is what im shooting for doing rest pause...I get that same dead burnt feeling that i can achieve through drop sets, but the weight stays higher and im not dropping the weights used, just 15 breaths deep breaths and back at it, some guys go for 15 seconds, imo not enough of a break and reoxygenating (word??) of the body taking place...

[Drummer]

I think I like it too... I like the fact that I can push higher weight (for the ego ;)) and I like the fact that I can do an all out rep, pause, and its enough to do another one. I added 30lbs to my military and got to 8 for the first try, and I will keep pushing to see how it goes for about a month on that. Then I will go back into the old routine for a week and see if I've seen improvement. Thnx!

~D~

[Ritch]

I`ve tried DC training before and just don`t like the recommended splits. I was thinking of doing some rest pause sets but just using my split where I train each body part once a week. So I`d do something like 2-3 sets per body part, one set per exercise. Does anyone think this could work? I ask because I normally do 6 sets per bodypart doing 2 sets per exercise fror 3 exercises. Since DC is more intense I`m guessing half the volume would be enough and my workouts would be over very quick.

[Ritch]

bump ^^^

[ironwill]

I think I like it too... I like the fact that I can push higher weight (for the ego ;)) and I like the fact that I can do an all out rep, pause, and its enough to do another one. I added 30lbs to my military and got to 8 for the first try, and I will keep pushing to see how it goes for about a month on that. Then I will go back into the old routine for a week and see if I've seen improvement. Thnx!

~D~

you will see an improvement, i guarantee it...I like sticking to dc strictly, as he doesnt have you doing flat bench, after 6-8 weeks take a little break and then go do a flat bench to make you feel wonderfull, up big time bro...

[ironwill]

I`ve tried DC training before and just don`t like the recommended splits. I was thinking of doing some rest pause sets but just using my split where I train each body part once a week. So I`d do something like 2-3 sets per body part, one set per exercise. Does anyone think this could work? I ask because I normally do 6 sets per bodypart doing 2 sets per exercise fror 3 exercises. Since DC is more intense I`m guessing half the volume would be enough and my workouts would be over very quick.

Not sure ritch, i havent tried it like that, i just do dc or i dont, but let us know if it does in fact work for you, personally if i was only hitting BParts once per week id add in much more volume and work....

[Ritch]

I`ve given this some thought. Last time I read the DC training protocol, Dante would have guys train 4 weeks intense then 2 weeks where they back off. This is understandable as you`re training some bodyparts twice in the week. I think if I do it the way I plan, I could go about 8 weeks then take a week off. So it`s more of a steady pace plan. Maybe as I could include a drop set in the rest pause set to really tear the fibers down. Anyway, I guess the only way is to try and am actually looking to just maintain my physique. Hell, I `ve done Mentzer`s routine where I trained each bodypart once every 16 days and never lost mass, so I doubt that will happen with this plan. Also I was dieting when doing Mentzer`s program. I`m truely tired of not being satisfied and always wanting more. But then I`ve said this many times before and after a few weeks, the greedy side of me kicks in and I go for another round of beatings...

[ironwill]

I`ve given this some thought. Last time I read the DC training protocol, Dante would have guys train 4 weeks intense then 2 weeks where they back off. This is understandable as you`re training some bodyparts twice in the week. I think if I do it the way I plan, I could go about 8 weeks then take a week off. So it`s more of a steady pace plan. Maybe as I could include a drop set in the rest pause set to really tear the fibers down. Anyway, I guess the only way is to try and am actually looking to just maintain my physique. Hell, I `ve done Mentzer`s routine where I trained each bodypart once every 16 days and never lost mass, so I doubt that will happen with this plan. Also I was dieting when doing Mentzer`s program. I`m truely tired of not being satisfied and always wanting more. But then I`ve said this many times before and after a few weeks, the greedy side of me kicks in and I go for another round of beatings...
Personally he had me doing 6-8 week intense with 3 weeks less intense...
blast/cruise...
For extra work on weaker bodyparts or if i felt i didnt generate enough intensity i would then throw in some widowmakers, 20-30 reps all out, for a coup[le of sets at the end.....Makes you want to puke if you hit it hard enough....

[Drummer]

Its such a mix of so many other approaches.

~D~

[Ritch]

Its such a mix of so many other approaches.

~D~

For sure. But yesterday I did back width, shoulders and legs. Basically the same amount of sets Dante would have you do if you were to follow his split, but just another split. After back and shoulders, I would have done some cardio and called it a day. I really have a hard time believing that combining so many body parts is a good idea and it`s my main problem with this workout protocol. For sure I would have been even stronger on legs if I would have started by legs... There is no way I can get these 12 sets in with all the warm ups and stretches done under 60 minutes. It took me 1 hour and 20 minutes to get my workout in yesterday and I didn`t do a full leg workout. Plus there was absolutely no time for ab or lumbar work. I do rest a good 2-3 minutes between sets and can`t see myself going much faster than that.

At first I was questioning if 3 sets once a week is enough but now I know (at least for me) it will be plenty. Those 3 sets had my body part toast! Only back will be split in 2 having a thickness and width day. And just don`t see it necessary to train legs twice in a 8 or 9 day rotation. I even had myself training legs once every 10 days for a long time and had great results with that. Dosen`t Dorian train clients using rest/pause and doing 2 body parts? Anyway, I`m gonna go with this for a while and see how it goes.

For those who do DC how long do you rest in between sets? Oh yeah, I did a rest pause on front squats yesterday with 195lbs. I got in 9+3=2. I know you`re not supposed to rest pause squats and deads, but for some reason I can see myself doing them on front squats.

[ironwill]

For sure. But yesterday I did back width, shoulders and legs. Basically the same amount of sets Dante would have you do if you were to follow his split, but just another split. After back and shoulders, I would have done some cardio and called it a day. I really have a hard time believing that combining so many body parts is a good idea and it`s my main problem with this workout protocol. For sure I would have been even stronger on legs if I would have started by legs... There is no way I can get these 12 sets in with all the warm ups and stretches done under 60 minutes. It took me 1 hour and 20 minutes to get my workout in yesterday and I didn`t do a full leg workout. Plus there was absolutely no time for ab or lumbar work. I do rest a good 2-3 minutes between sets and can`t see myself going much faster than that.

At first I was questioning if 3 sets once a week is enough but now I know (at least for me) it will be plenty. Those 3 sets had my body part toast! Only back will be split in 2 having a thickness and width day. And just don`t see it necessary to train legs twice in a 8 or 9 day rotation. I even had myself training legs once every 10 days for a long time and had great results with that. Dosen`t Dorian train clients using rest/pause and doing 2 body parts? Anyway, I`m gonna go with this for a while and see how it goes.

For those who do DC how long do you rest in between sets? Oh yeah, I did a rest pause on front squats yesterday with 195lbs. I got in 9+3=2. I know you`re not supposed to rest pause squats and deads, but for some reason I can see myself doing them on front squats.

personally i wouldnt be able to generate enough intensity after back and shoulders, i think it would be like pissing in the wind personally...He has it set up so one BP runs into the next so everything gets hit on compound movements....
Thats why he has chest, shoulder tri together, as they all work in unison for the most part....
You are wrecking the plan dude, so it is not DC trng, there is method to the madness...
And between sets its not how much time you take during rest/pause...its 15 deep breaths, fully expanding ribcage, get that oxygen in there, then go again......

[Drummer]

^^^ My experiment with R/P on military Hammer Strength is coming along well. I went from 180 in sets of 10 to 210 RP last week to 225 RP this week. I was able to get out 4 1RM's with 15 deep breaths. I will see how much further this will take me on my experimental lift. If I hit 250 for 3 R/P's soon, I will be VERY impressed!

~D~

[Ritch]

personally i wouldnt be able to generate enough intensity after back and shoulders, i think it would be like pissing in the wind personally...He has it set up so one BP runs into the next so everything gets hit on compound movements....
Thats why he has chest, shoulder tri together, as they all work in unison for the most part....
You are wrecking the plan dude, so it is not DC trng, there is method to the madness...
And between sets its not how much time you take during rest/pause...its 15 deep breaths, fully expanding ribcage, get that oxygen in there, then go again......

I understand what you`re saying here but I`d be tired even after chest and shoulders. Anything after that, even if the bodyparts go hand in hand just dosen`t work for me. Then adding back after that? Not a chance... I know about the 15 deep breaths. The 2-3 minutes I was refering to time in between exercises. I also read to rest 20-30 seconds or so and 15 deep breaths takes at least 45 seconds so I`m a little confused about that. I`m not claiming to be doing DC, just training inspired by it. I`m a terrible candidate to be coached, lol, because I always have to add my own twists to anything handed to me. Just don`t tell Dante...

[ironwill]

I was saying chest shoulders , triceps, i do back width and thickness on its own day with bis, when i do it....
I know what you are saying ...it is very easy to add on and change things, heck it may work better, its what you can get into the best, and be consistent...I think we are always more consistent when we look forward to the day in the gym, not dread it for sure...
Good stuff

[countrychic]

IW got me into DC training and I made great gains on it. I am excited to get back to it :)

[Ritch]

I was saying chest shoulders , triceps, i do back width and thickness on its own day with bis, when i do it....
I know what you are saying ...it is very easy to add on and change things, heck it may work better, its what you can get into the best, and be consistent...I think we are always more consistent when we look forward to the day in the gym, not dread it for sure...
Good stuff

Glad to see you`re not one of those DC`ers who blast people for questioning the great and powerfull Dante... I really am looking forward to this new workout and have a good feeling about it. I know my body`s tolerance to excercise very well and if training everything once a week before has done me well, I just can`t see how increasing the intensity and frequency can do me good... Even if the volume is decreased by half. Those rep/pauses, statics, negatives and stretches cause one hell of a dent in the recovery process. Those sets, the more I think about it are one hell of a stimulus! I`m even sure the 3 sets I`ll be doing per bodypart once a week (exept back which has it`s own width and thicness day) will be more taxing recovery wise than the 6 sets I was doing before. Yet the work will be done in less time maybe making the whole taxing issue very close to my usual 6 sets. But think the stimulus will be superior. Hope that all makes sense...

It`s a good time for this as I`m in my tapering phase and the motivation from a new program is helping me look forward to going to the gym. Plus my weights won`t be going down as I`ve been training mostly in the 8-12 rep range, but mostly 10-12 so the weights may go up a little.

Anyway, I appreciate your responses here Ironwill!