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WHAT IS DC?
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DC training, or Doggcrap training, is a method that questions old principles of recovery. While a lot of programs would argue that a muslce group needs 7 days before being worked again, DC training says that muscles grow in periods, meaning the average person has 52 periods of growth (assuming work 1x per week, 0 rest weeks), while a DC trainer has 3 times that many for each muslce group (136 periods of growth).
DC also says that each growth will be just as good (in other words, your chest can grow 3 times as much, each time being just as good as the original workout back when you did 1x a week). The principle behind this is that as long as the set is heavy, it will still force maximum growth.
The principle behind this is to do one set per muscle group. So on your average day, you will do 5 sets and work 5 muscle group. Also, DC counts back width and back thickness as two different groups.
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WHAT IS A DC WORKOUT?
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DC also is a big fan of the smyth machine, and suggests it for a lot of lifts.
So, a sample workout might be:
Mon:
Smyth decline 1 set
Military press 1 set
Skull crusher 1 set
Pull-ups 1 set
Deadlift 1 set
Tues: OFF
Wed:
BB curls 1 set
Standing BB wrist curls 1 set
Standing calf raise 1 set
Squats 1 set
Stiffleg deadlifts 1 set
Thurs: OFF
Fri:
Smyth flat bench 1 set
Side lat raises 1 set
Tri pushdown 1 set
Lat pull downs 1 set
DB rows 1 set
Sat/Sun: OFF
Next monday (day four):
Hammer curls 1 set
Sitting DB wrist curl 1 set
Sitting calf raises 1 set
45 degree leg press 1 set
Lying leg curl 1 set
DC is not strict on high or low rep, and in many cases advises between 15-30 reps per excersize. But every set must be done to failure and must be intense.
Excersizes should be changed every 1-3 months.
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WARM UP, STRETCHING AND STATIC REPS
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Warm-up can be anything that works - between 2 to 5 sets - but should not seriously hinder the main set.
The final rep should use extreme stretching - meaning you hold the end position of the excersize movement to stretch the muscle group for 60 seconds.
Also, if you have good recovery time, you should do statis reps. That is where you take a moment to pause between reps.
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DC NUTRITION
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DC enforces a very high protein and high calorie diet. For cutting, cardio should become more intense and calories lowered, but protein should still be a high percentage of their diet.
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ADDITIONAL INFO
-----------------
For the original DC manual, go to http://www.xtrememass.com/forum/showthread.php?t=1138
also http://www.xtrememass.com/forum/showthread.php?t=2
-------------
DC training, or Doggcrap training, is a method that questions old principles of recovery. While a lot of programs would argue that a muslce group needs 7 days before being worked again, DC training says that muscles grow in periods, meaning the average person has 52 periods of growth (assuming work 1x per week, 0 rest weeks), while a DC trainer has 3 times that many for each muslce group (136 periods of growth).
DC also says that each growth will be just as good (in other words, your chest can grow 3 times as much, each time being just as good as the original workout back when you did 1x a week). The principle behind this is that as long as the set is heavy, it will still force maximum growth.
The principle behind this is to do one set per muscle group. So on your average day, you will do 5 sets and work 5 muscle group. Also, DC counts back width and back thickness as two different groups.
-------------------------
WHAT IS A DC WORKOUT?
-------------------------
DC also is a big fan of the smyth machine, and suggests it for a lot of lifts.
So, a sample workout might be:
Mon:
Smyth decline 1 set
Military press 1 set
Skull crusher 1 set
Pull-ups 1 set
Deadlift 1 set
Tues: OFF
Wed:
BB curls 1 set
Standing BB wrist curls 1 set
Standing calf raise 1 set
Squats 1 set
Stiffleg deadlifts 1 set
Thurs: OFF
Fri:
Smyth flat bench 1 set
Side lat raises 1 set
Tri pushdown 1 set
Lat pull downs 1 set
DB rows 1 set
Sat/Sun: OFF
Next monday (day four):
Hammer curls 1 set
Sitting DB wrist curl 1 set
Sitting calf raises 1 set
45 degree leg press 1 set
Lying leg curl 1 set
DC is not strict on high or low rep, and in many cases advises between 15-30 reps per excersize. But every set must be done to failure and must be intense.
Excersizes should be changed every 1-3 months.
-----------------------------------------
WARM UP, STRETCHING AND STATIC REPS
-----------------------------------------
Warm-up can be anything that works - between 2 to 5 sets - but should not seriously hinder the main set.
The final rep should use extreme stretching - meaning you hold the end position of the excersize movement to stretch the muscle group for 60 seconds.
Also, if you have good recovery time, you should do statis reps. That is where you take a moment to pause between reps.
--------------
DC NUTRITION
--------------
DC enforces a very high protein and high calorie diet. For cutting, cardio should become more intense and calories lowered, but protein should still be a high percentage of their diet.
-----------------
ADDITIONAL INFO
-----------------
For the original DC manual, go to http://www.xtrememass.com/forum/showthread.php?t=1138
also http://www.xtrememass.com/forum/showthread.php?t=2
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