DC Training (for a natty)

C

cconnors_us

New member
Do you guys recommend DOGCRAPP'S training methods for a natural trainer? I'm planning on going with this 4 day split using the rest-pause and extreme stretching techniques:

DAY ONE:
Chest
Shoulders
Triceps
(Stretches)

DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness

DAY THREE:
Calves
Hamstrings
Quads
(Stretches)

DAY FOUR:
Repeat Day One
 
im definately not a dc expert but i will say this there are lots of natural lifters who train that way . in-human will see this thread and get you a better answer when he logs on .
 
Thanks for the input. Because it's low-volume, I wouldn't think it would be too much for someone who's natural. I was drawn to this program because of the frequency aspect. I'm a firm believer in working (but not over-working) each muscle more than just once every seven days. The last program I was on was similar to HST and I had good results.
 
cconnors_us, Majority of DC's clients are natural, this program will be just fine.

Depending on your recovery ability and years of lifting you may want to stick with the 3 day split and even start with straight set worksets on everything, but if you have the time and know your body well, you can go with the RP worksets but I would still go with the MWF or TTHSa routine...
 
cconnors_us said:
Do you guys recommend DOGCRAPP'S training methods for a natural trainer? I'm planning on going with this 4 day split using the rest-pause and extreme stretching techniques:

DAY ONE:
Chest
Shoulders
Triceps
(Stretches)

DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness

DAY THREE:
Calves
Hamstrings
Quads
(Stretches)

DAY FOUR:
Repeat Day One
Click to expand...

This routine you have here some of us heavier lifters DC has us do this program just because the weight is getting to heavy and the warm up sets are many, but starting you should opt for 3 day split:

#1. chest/shoulder/tri/back width/back thickness

#2. bicep/forearm/calf/ham/quad

Monday-Workout #1

Wednesday-Workout #2

Friday-Workout #1

Monday-Workout #2
And so on with two days off each week in a row...
 
Typically this is what I DC program looks like


MONDAY:
chest
delts
tri
back width
back thickness

WEDNESDAY:
bi
forearms
calves
hammies
quads

FRIDAY:
Repeat Monday's bodyparts but use different exercises

MONDAY:
Repeat last wednesdays bodyparts with different exercises


Focus on compound movements.
Stick to a 3 day split until you figure out how quick you recover
DC training is VERY intense, I can't stress this enough. I don't know if you will be able to recover doing it 4 times per week. Personally I find 3 days per week very stressing on my body. With all the heavy compound movments you are putting alot of stress on yourself and you don't want to overtrain and get injured.
 
Re: Re: DC Training (for a natty)

In-Human said:
This routine you have here some of us heavier lifters DC has us do this program just because the weight is getting to heavy and the warm up sets are many, but starting you should opt for 3 day split:

#1. chest/shoulder/tri/back width/back thickness

#2. bicep/forearm/calf/ham/quad

Monday-Workout #1

Wednesday-Workout #2

Friday-Workout #1

Monday-Workout #2
And so on with two days off each week in a row...
Click to expand...

Shit, I was too slow.
 
so you dc guys hit bis either directly or indirectly every single workout?

looks like you would put bis and forearms on back day.

but you know how us PLers are. what the heck am i gonna do with some 22 inch guns? they be all in the way when i am trying to squat, wrap my knees, cramping up whilst i brush my tefies, you know how it is. i cant hardly wipe my ass now without cramping in my lats and pecs. and thats a front wipe. rear wipes went out the window years ago.
 
pullinbig said:
so you dc guys hit bis either directly or indirectly every single workout?

looks like you would put bis and forearms on back day.

but you know how us PLers are. what the heck am i gonna do with some 22 inch guns? they be all in the way when i am trying to squat, wrap my knees, cramping up whilst i brush my tefies, you know how it is. i cant hardly wipe my ass now without cramping in my lats and pecs. and thats a front wipe. rear wipes went out the window years ago.
Click to expand...

Yes we do hit them with every workout and the chest day its indirectly a little, but it does make them grow, and yes it is very hard to try and reach back and grab that bar when you are Squating...
 
My reasoning behind using the 3-workout split is because Day 1 seems like way too much work for the CS with all the back work mixed in with the other upper body movements. My recovery is decent though. I've been training for 14 years. If I find I'm overtraining on 4 days, I'll back off to 3.

I tried day 1 of the 3-day split yesterday. While doing the workout, I didn't feel like I was doing enough volume but today I felt it. The stretches are brutal. I need to work on those.
 
cconnors_us said:
My reasoning behind using the 3-workout split is because Day 1 seems like way too much work for the CS with all the back work mixed in with the other upper body movements. My recovery is decent though. I've been training for 14 years. If I find I'm overtraining on 4 days, I'll back off to 3.
Click to expand...

If you have decent recovery then doing the 3 day split is fine, while your upper body is still feeling the affects of training after 1 full day off thats why leg day is next, bi and forearms are simple but legs will smoke you and its a faster workout on leg day...
 
Eze said:
Typically this is what I DC program looks like


MONDAY:
chest
delts
tri
back width
back thickness

WEDNESDAY:
bi
forearms
calves
hammies
quads

FRIDAY:
Repeat Monday's bodyparts but use different exercises

MONDAY:
Repeat last wednesdays bodyparts with different exercises


Focus on compound movements.
Stick to a 3 day split until you figure out how quick you recover
DC training is VERY intense, I can't stress this enough. I don't know if you will be able to recover doing it 4 times per week. Personally I find 3 days per week very stressing on my body. With all the heavy compound movments you are putting alot of stress on yourself and you don't want to overtrain and get injured.
Click to expand...

I'm gonna try this
 
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