DC training

[snickers1]

TweetWHAT 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
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For the original DC manual, go to https://www.xtrememass.com/forum/showthread.php?t=1138

also https://www.xtrememass.com/forum/showthread.php?t=2

[Iron_Gook]

TweetI'm hitting DC training right now... loving it. Although this is my third go on DC I've modified it slightly for my own needs. All in all a great program...

IG

[SMILEY FACE]

Tweet1 SET OF EACH...AIN'T GONNA GET ME WHERE I WANT TO BE AT..
I DISAGREE

[mtnmedic]

TweetThe only thing I would have a problem with is only doing one set per exercise. I like to bang away like to four sets per.

[a-bomb83]

TweetDC has turned bb'ers stuck at 210-220lbs, into 260-270lb beasts in 2.5-3 years time with his methods. i'd say they work. go here, its DoggCrap and Inhuman's board.

www.intensemuscle.com

[a-bomb83]

Tweettrust me Mikey, DC is not something you'll grasp in a few hours of research. it takes a lot of reading and absorbing his methods and techniques. i really wish someone would take you through a DC workout to show you how intense it really is. extreme stretching, static holds, negatives, and rest pauses.....you'll break a sweat in no time.

[a-bomb83]

Tweethere mikey, read these few lines. from DC himself. not trying to pry you away from your methods, just showing you that there are other techniques out there that could be more suited for you. just an opinion brother

It is so tough to talk about training when I am not in front of someone. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. And in person I can explain how it all fits together. But for some reason giving an opinion on training online offends a lot of bodybuilders. It is like a blow to their ego as if your putting them down or telling them they don’t know how to train. And then you get every HIT, periodization, and brainwashed Wieder principle disciple arguing with me why their method is the best and I am wrong. People get pissed if they think what they might be doing training wise is wrong or not the most productive. It's human nature.

I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways. Those guys can continue to take the long road or never get there. In the past months since I’ve put my methods out there to view, I continue to hear different arguments against my way of training. Hey it’s radically different than the norm and like I said people can’t stand to think what they are presently doing training wise isn't the best! So far I’ve heard the usual gamut (overtraining, undertraining, undervolume, CNS saturation). One guy who said "not enough stimulation per workout"-sadly he has confused volume to equal gains. WRONG!!! If volume = gains go head and do 100 hard sets per bodypart and do each bodypart once every 3 weeks. Please tell me what incredible gains you get.

[Iron_Gook]

TweetIt works...

IG

[SMILEY FACE]

Tweetwill give it a try

[a-bomb83]

Tweet

will give it a try

be sure to read that link i gave you. print it all out and put it by the toilet. good shitter read.

[Iron_Gook]

Tweet

be sure to read that link i gave you. print it all out and put it by the toilet. good shitter read.

True. Cycles on pennies is a long read... but great info...

IG