DC Training – An Overview

[Darkhorse]

Originally Posted by anuj247

...Rep Ranges
CHEST AND SHOULDERS PRESSES 11-15 RP

BENCH PRESS (Flat bar pressing) 15-30 RP.

PULLDOWN MOVEMENTS 15-20 RP

BARBELL ROWS 12 SS

NO STATICS ON TRICEPS

CLOSE GRIP AND CGRGP 11-15 RP
SKULLS 15-30 RP
DIPS 15-20 RP......

Yes, I have that saved as well, but I refrained from posting it only because I think the RP range is case dependant and not that cut and dry. That was one of my mistakes my first time attempting this program. I tried to take an outline like this one and apply it to myself. The problem lies with the fact that some people (a lot of people) respond to a higher range than that [sometimes]. It really depends on the exercise, not the muscle group per say. I think that description was from back in 2002 (if I remember correctly, about the time when Cycles for Pennies came out). The problem with BB.COM is that those kids keep posting the same general description that DC asks them not to. I'm talking about the description that has that diet he lays out in the end of the post. He admits that the diet was only a quick example and NOT to be taken seriously.

This is a decent vague description for sure, but I know that a lot of trainees I hear he and IA trains starts off with maybe half of the exercises RP'd, and the rest are straight sets taken to failure. This is due to everyone having different recovery abilities. IMO, for myself, I definately won't be RP'ing some exercises. Here's an example of a partial day I have scheduled for after I recover my pec tear:

Monday:

Chest: Low Incline Smythe: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Weighted Dips: 1-2 straight sets to positive muscle failure

Normally, descriptions like the one above say chest, shoulders, triceps should always be RP'd. In the past I tried to RP triceps as well, but it was near impossible for me unless I didn't use much weight. This time around, I know I'll get a much harder workout straight setting dips. I'll also note that some triceps exercises I will indeed still RP such as rev. grip bench (11-15 RP) and skullcrushers (20-30 RP). So, in my opinion, not having been TRAINED by DC, I recommend that after you write a good schedule and exercise selection that you go through and realistically start off with a few more straight sets than you'd like, and through the blast start to gradually add in some RP's here and there, only as much as your recovery will allow.

Learning from my mistakes, here are some things I would apply common sense to would be:

1. When trying to select exercises, try and pick ones that FIT well together versus trying to pick your most to least favorite.

2. Don't start off using RP's for everything recommended.

3. Pick exercises that are not only the best mass builders, but also ones that will create a good overlap for some extra added frequency than twice every eight days. Example: Doing deadlifts from the floor for one of your back thickness exercises also blast the shit out of your legs. So, if your schedule of M,W,F has Monday and Friday being both upper days, then put floor deadlifts on Friday, so your legs will get extra work in and have the weekend to recover before hitting them directly on Monday of the following week.

4. If you think you have a deficiency in a certain muscle group when compared to another, then try and pick exercises that address your weakness. (Not the best explanation I know)..Here's an example I read at intensemuscle DC wrote (not in his exact cut and paste words) Example: If your chest looks like it needs more attention than your triceps do, then for your triceps exercises you should pick weighted dips, reverse grip bench and close grip bench (both in smythe)..Basically exercises that will work the triceps, but also blast your chest for some extra work on top of your regular chest exercises.

Disclaimer: I haven't personally been trained by them. All I'm doing is applying my knowledge from 9 years of lifting and being a member of various internet forums, and using common sense to try and give everyone a better description than the general consensus in internet bullshit floating around most other forums in regards to DC Training.

[EricT]

Originally Posted by 0311

If I were you I'd skip this one Anuj. Realistically, the only time someone should consider DC Training is if they've been lifting to a point that their gains have pretty much plateau'd. What I mean by that is that they've stuck with regular programs over the years and have grown to a point where they don't think they can gain anymore.

I agree, but wouldn't this logic apply to Kane as well....

[Darkhorse]

Originally Posted by Eric3237

I agree, but wouldn't this logic apply to Kane as well....

Depends on Kane. From what I've read in his journals, he sticks to a program and sucks the gains dry before moving on. Other's leave half the food on their plate and leave...IMO that is a big difference.

To be honest, I could care less who the hell does it, I'll help them out with whatever they need. If Kane or whoever else will honestly give it 100%, then so be it. For the most part, I'll stick to my advice to anyone and say that if you haven't put a lot of time into the gym and on the dinner table, then why go through a program like this when you could realistically gain the exact same mass with something a lot more easier?? That's a question worth answering. If I could still gain mass from doing a few sets of pullups and dumbbell flyes, then I'll stick to that instead of doing an all out, intensity and failure laden working set RP'd for 20! For me, the only time I've gone past 252 lbs was on SD..Otherwise, I'm stuck at 250 eating around 7 or 8 times a day. However, if someone is willing to endure what needs to be done to make this program successful, then hop aboard.

The reason why Dante doesn't recommend anyone who hasn't trained consistantly for at least a few years (3+) is because they won't be able to generate the intensity needed for that extra 1-2 reps on your third mini RP set..Let alone being brave enough to load your 12-15 rep max on the barbell and going for an all out 20 rep widowmaker..This program will NOT work if you if you don't have the knowledge or experience. I wasn't ready the last time I tried it because I thought I needed some side laterals and an extra chest press worked in there. (I didn't ) I could continue writing examples all the way down the page but I'll spare everyone.

Most people who try this probably will either give up or drop it for something more "fun" within a few weeks anyways. That's what actually sucks because then they will go on bodybuilding.com and bash the program!..As usual.

[Kane]

The whole DC Training is still very much up for debate. I'm looking at various routines to see which one will take me to the "next level", naturally of course. I'm used to the eating and recovery times (I think ) ,I like the structure of DC and I think it can really turn me into an animal. With whichever program I decide on, I'm going to do a "trial run" in august so I can see how it affects me, in order to adress the concerns Eric mentioned earlier. A routine change is still a bit off in the distance for me, but DC from what I gather, requires alot of prep work before you even start the program, and I'd like to get a half-assed head start on it before summer hits.

[EricT]

Honestly, Kane, it's not like I think it would hurt you, but it's like using a sledgehammer to pound a nail...

You haven't begun to tap your potential, judging by what you've done and what you haven't tried. Your going under the assumption that you would put on more muscle doing something harder than something easier at this stage.....that is not necessarily the case.

[_Wolf_]

look.... i'm not doing DC coz i have other programs already lined up....

Kane, if you really want to do DC then all the best.... i already have a shitload of info regarding it.... but, i've chosen not to do it.... not now.....

btw, here is a quote from a very well respected member on bb.com.... it might help with this discussion...

Originally Posted by Kethnaab

HIT is horrible for a beginner for the following reasons

1) HIT requires top intensity. beginners cannot generate top intensity. They sipmly don't possess the necessary neuro-muscular control yet.

2) Practice makes perfect. Do you HONESTLY think that doing 6 reps for a bodypart, 1 time every 2 weeks is going to help you get good at an exercise as quickly as 5 sets, 3 times per week? get real. On a HIT workout, you do a set of bench presses today, then you have to wait until the summer equinox before you do them again. By that time, you'll have forgotten how to ride a bike.

3) HIT requires you to go to failure. Have you ever seen a newb doing ANY exercise to failure? Their technique gets so ****ed up, it's almost frightening.

HIT is fine for some people, but it is TERRIBLE for a newb. It also deconditions the body and reduces overall fitness. You can't do 3 or 4 sets of exercise during the week and expect to remain in good shape.

if you ask me, i agree that a NEWBIE cant do it.... but none of us regulars are NEWBIES any more....

[Darkhorse]

Might as well revive this. Here's a very good writeup from a blog. It seems to cover all the general bases and is a good addition to anyone's library..

DC Training Blog

[_Wolf_]

^^^ thats a very old and outdated blog...

here's a better more up to date and has a lot more articles and info on it:

http://doggcrapptraining.blogspot.com/