Starting DC training tomorrow

D

daan69

Its a Celebration Bitches
I just have a few questions about the routine...

1.while the rest-pausing, should i continue to hold the weight, or should i set it down?

2.How many times should i rest pause then lift, in one set?... 3? 4?... i.e. if i bench press 275 for 8-10, then rp, then 4, then rp then 2, then rp then 2 again? (from what i understand each should be to your max)

3.how long does a typical dc style workout take you? with extreme stretching?

thanks in advance
 
use the link Easto gave and freshen up

you rack the bar and get off the bench (or whatever you are doing) and take a few deep breathes and then get back on the bench and bang out a few more reps..generally you would do say a set of 10 and then 2 additional rest paused sets
 
Apparently the DC training method was taken down over there, it was also deleted over here.

there is an insane amount of stuff to read out there, and i have been reading for a while... i was lucky enough to find a copy of the DC training manual... and im reading that right now......
 
How does this look: performed Mon, wed, fri with light cardio on sat and sun

A1
chest- Incline bench - rest-pause
shoulders- shoulder press - rest-pause
triceps- Cable Triceps - straight set
back thickness- Dead lift - straight set
back width- Wide grip pullups - reset-pause

B1
bicep- straight bar curl - rp
forearm- hammer curl - rp
calves- Seated calf raise - ss
quads- Hack squats - ss
hamstrings- Straight-leg DL -rp

A2
Hammer strength chest - rp
Dumbell shoulder press - rp
Closegrip bench - ss
Bent row - rp
Hammer strength facepulls - rp

B2
Incline dumbell curl - rp
Reverse grip curl - ss
Standing calf raise (smith machine) - ss
Squats - rp
Leg curl - rp

A3
Incline DB press - rp
lateral raises - rp
Skull crushers - ss
Cable row (or supported row) -rp
Hammer strength pulldowns - rp

B3
Preacher curl - rp
wrist curl - ss
calf ext on leg press - ss
Leg press - rp
Leg curl - rp

is there anything there you would change?
 
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I dont like the duplicate leg curl. Also the straight set of hacks should probably be done with a higher rep range than normal. I used to do 20 rep sets for them. And when squats were performed Id do a set of 8, then a set of 4. Also... look into some hammer strength variations of some of the stuff here because a LOT of the bar work is hard to rest pause (like bent rows and other compound stuff).
 
DougoeFre5h said:
I dont like the duplicate leg curl. Also the straight set of hacks should probably be done with a higher rep range than normal. I used to do 20 rep sets for them. And when squats were performed Id do a set of 8, then a set of 4. Also... look into some hammer strength variations of some of the stuff here because a LOT of the bar work is hard to rest pause (like bent rows and other compound stuff).
Click to expand...

thanks for the feedback dougoue... yup the hack squats will be 15-20-maybe more reps... i will have to feel it out... as for the hammer strength stuff, i am lucky enough to have a ton of hammer strength machines in my gym, so it will be no problem to rotate those in.

what would you recommend for another hamstring exercise???
 
by the way, i was more than suprised at the intensity of this workout today...i left feeling just about as pumped up as a volume workout feels, but i felt it in more areas of my body
 
daan69 said:
I just have a few questions about the routine...

1.while the rest-pausing, should i continue to hold the weight, or should i set it down?

2.How many times should i rest pause then lift, in one set?... 3? 4?... i.e. if i bench press 275 for 8-10, then rp, then 4, then rp then 2, then rp then 2 again? (from what i understand each should be to your max)

3.how long does a typical dc style workout take you? with extreme stretching?

thanks in advance
Click to expand...

1) depends on the lift. but racking it is fine.take about 10-15 seconds and continue

2) r/p is three attempts normally. typical can be 8, 3, 2

3) 45 minutes to 1 1/2 hours depending on breaks and how crowded the gym is.

anyway this is my experince with doggies routine. im no expert but i tried it for a few months jes to see.
 
Last edited:
When I read about it, as best I can recall, a rest-pause was 15 seconds or so. I'd definitely put the bar down for that.
 
Rack the bar and take 12-15 deep breaths, then try again.

I would take out the cable triceps and do either reverse grip bench or weighted dips.

Quads are usually a heavy set of 10-12, followed by a widdowmaker set of 20 reps.

No Rest/pause quads or most back thinckness exercises - too easy to cause an injury. With back thinkness go for a set of 8 to failure, then a heavier set of 4.
 
While we're on the topic I had a question about progressing. Do you guys try to up the reps each cycle or microload with weight say, every 2nd rotation and try to stay in the same rep range?

That workout looks similar to mine Daan. I would throw in rack chins in there somewhere for back width. I just started doing these after seeing a post on how to do them and they're damn good. Feels like someone stuff a knife in your lats the next day.
 
pullinbig said:
that atavar looks pretty good too!!!!!!!!!!!!!!!!!!!!!!!

mmmmmmmmmmmmmm ghetto bootay
Click to expand...

i love ghetto azz
hell id like to lick theat bike seat

which reminds me this hot little domincan bitch was in the gym last nite and she comes running inot te weight room and turns i swear it took about 20 seconds for her ASS to catch up with her..tight little stomach too..but she was their with her man :rolleyes:
 
mranak said:
Can somebody tell me why this is?
Click to expand...
i will read throught the sticky and if theres no info left ill delete

i can say in IA's sticky there is enough info in DC to get you started
 
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