DC training

[dsc123]

Anabolic5150- any chance you could let me in on your quad stretch? Also how much cardio each week would you say is needed, I know it's hard to say because everybody is different, but just to get me started, say 2 30 min jogs on non training days?
I will be giving it a couple of weeks before I start just to get everything into place, practicing the extreme stretches and just getting my mind set.
I shall post my diet up when I'm next on laptop just to make sure that it's all in check.

 

[brundel]

I'll break DC down in a nutshell, it is diet that is spot on, training that is although brief so much more intense then anything you have ever done, cardio to keep fat at bay and getting your rest.

Notice that diet is number one on that list? It is the single most important aspect in my opinion. So many guys train hard, take cycles that are on point, get their rest yet want to keep their abs year round so they restrict calories to keep that "beach body" and then say DC sucks and they didn't grow on it.

No, you didn't eat enough calories to support growth.

Im currently eating 8 eggs + 4 slices of french toast for breakfast.
Chicken and rice for the rest of my meals + salad.
And a HUGE ice cream float before bed.
My BF% is around 11% maybe less. Im on no gear. Train hard and your body will use the food.
Look at branch..that guy eats more carbs on a cut than I do on a bulk.

 

[Anabolic5150]

dsc123, my 9 month old is sick so I'm on my phone but I will get that info to you as soon as I can today.

 

[dsc123]

Anabolic5150- there's no rush, i hope your child gets better soon bro.

 

[Ezskanken]

I hope she's feeling better soon Brother.

 

[Anabolic5150]

Thanks fellas, she's teething and has a cold so she's miserable.

 

[Anabolic5150]

Quad stretch- go to a lat pulldown station with the adjustable knee pad and raise it all the way up. Stand between the pad and the machine, the weight stack and put your inside foot over the pad kind of like a standing quad stretch. Now, holding on for balance, sink down and stretch the quad. Go for 90-120 seconds and change sides.

Cardio- 2 45-60 minute sessions per week are usually enough for most. Walking on a treadmill on a steep incline on your toes will get the calves to grow like nothing else.

 

[hypo_glycemic]

Thanks fellas, she's teething and has a cold so she's miserable.

Double wammy! Been there brother. Oragel for those gums! It's hard to watch them sick and teething at the same time, because you can't give them anything for the cold.. Hope she gets well soon

 

[jshel12]

Thanks fellas, she's teething and has a cold so she's miserable.

good luck with your daughter and thanks for shedding some light on DC. I heard alot about it when dave henry was with md and saw some dante interviews but any info you could help us out with would be great. It seems like it could fit my schedeule with work and my son. I dont mind going 100% balls to wall if I could spend a little less time in gym. I really think I got program down but my diet needs to improve since you said that was first priority. What does yours look like and I'm assuming DC could be used for bulking and cutting or should one lighten weight slightly for more reps when dieting? Thanks in advance

 

[Anabolic5150]

Just got her to sleep finally, we are worn out. I'll respond tomorrow to the questions asked. Thanks for all the support.

 

[Anabolic5150]

My diet on DC is a traditional "bulk" diet if you want to call it that. Lots of protein, up to 600g's a day, lots of good complex carbs (oats, rice, potatoes, whole wheat pasta, Ezekial bread), tons of veggies (green beans, broccoli, cauliflower, peppers) and lots of good fats (fish oil, Udo's Choice, Carlson's Fish oil, nuts, natty peanut butters, avocado). I try to stick to a protein/carb or protein/fat plan and for me carbs are cut off at 4pm usually. I do enjoy a very hearty Friday cheat meal with the wife which is usually a burger and fries or sushi. For me, no foods were off limits when bulking, I just tried to eat clean as much as possible.

You have to be as dedicated to diet as you are to training, even more so. For 5 years I did not miss one meal. The first date I took my wife on when we started dating I took my cooler. I bought a brand new cooler and that was our "date" cooler because my other one was huge and beat up. I ate 6-8 times a day, every day and never missed a meal. I cooked all my own foods, weighed them out and bagged them. Before I started seeing my wife I had no life other then work and the gym and for about a year I ate not one single bite of food that I did not prepare myself (sad but true)

So that was my diet, its drastically different these days but still very strict when I'm focused. But with a wife and a baby, my priorities have changed quite a bit.

 

[bjg]

i don't believe DC training is a good method to follow...it is excellent when done from time to time as a change of routine like one session of DC every 3 weeks..but not very good idea to follow as a training method...you want to build muscle not to kill your body
I believe in the classical volume method and especially in the way of lifting when it comes to tempo : somehow fast positive and slow negative

 

[blergs.]

I've been reading up on DC training, im after some feedback from those who have used this style of training, the layout that you used, and any info to help educate me on the routine..
Anybody used it In a 4 day split? I like to hit the gym 4 times a week!

I do something LIKE DC

eod training (so 3-4X a week, I rec 3) but for 30-50min , heavyliftt but reps at 6-8 per set and sets till i cant. also only 1-2 muscle groups per workout and only hit them 1-2 times a week.

 

[blergs.]

i don't believe DC training is a good method to follow...it is excellent when done from time to time as a change of routine like one session of DC every 3 weeks..but not very good idea to follow as a training method...you want to build muscle not to kill your body
I believe in the classical volume method and especially in the way of lifting when it comes to tempo : somehow fast positive and slow negative

you are wrong in my op and judging from your rep the rest agreed....
you are NOT killing your body because you are stressing it wuth a good workout. thats what a workout is. do it right or dont do it al all. dont pussyfy training...
even if you only workout 2X a week. better heavy and like this then a bunch of reps and workouts.

 

[blergs.]

My diet on DC is a traditional "bulk" diet if you want to call it that. Lots of protein, up to 600g's a day, lots of good complex carbs (oats, rice, potatoes, whole wheat pasta, Ezekial bread), tons of veggies (green beans, broccoli, cauliflower, peppers) and lots of good fats (fish oil, Udo's Choice, Carlson's Fish oil, nuts, natty peanut butters, avocado). I try to stick to a protein/carb or protein/fat plan and for me carbs are cut off at 4pm usually. I do enjoy a very hearty Friday cheat meal with the wife which is usually a burger and fries or sushi. For me, no foods were off limits when bulking, I just tried to eat clean as much as possible.

You have to be as dedicated to diet as you are to training, even more so. For 5 years I did not miss one meal. The first date I took my wife on when we started dating I took my cooler. I bought a brand new cooler and that was our "date" cooler because my other one was huge and beat up. I ate 6-8 times a day, every day and never missed a meal. I cooked all my own foods, weighed them out and bagged them. Before I started seeing my wife I had no life other then work and the gym and for about a year I ate not one single bite of food that I did not prepare myself (sad but true)

So that was my diet, its drastically different these days but still very strict when I'm focused. But with a wife and a baby, my priorities have changed quite a bit.

screw you im starving now!

 

[Ezskanken]

i don't believe DC training is a good method to follow...it is excellent when done from time to time as a change of routine like one session of DC every 3 weeks..but not very good idea to follow as a training method...you want to build muscle not to kill your body
I believe in the classical volume method and especially in the way of lifting when it comes to tempo : somehow fast positive and slow negative

Don't listen to this guy OP. Obviously he's just "read" about DC, a poor job at that, and doesn't understand it...

 

[brundel]

I can tell you with 100% certainty that DC is a very good program.
But you cant be a pussy.
Notice Anabolics level of dedication. DC requires so much of you that you must devote alot of time to eating and resting.
My strength level increased 30% all around in about a year using DC. THis is saying something as it had not changed in years except for small bursts on gear that deflated after use.
I dont understand how a person can say its good to use for one day. That makes no sense at all. The whole program is designed for 2 day or 3 at most splits. 1 day of using it is not using it.
There is no benefit to 1 day of training like this.

You have to:
adhere strictly to the program layout as designed.
Use the prescribed exercises.
Rep ranges and RP/SS/WM
Use the diet. High protein.
You must...I mean absolutely have to...take the 1 on 1 off training days seriously.
I get excited and want to train every day. If you go 2 weeks and are training more than 1 day on at a time without a rest youll start falling apart.
Mentally and physically. You have to rest.
At first it seems like not enough because everyone is used to several sets for each BP and it feels weird just stopping after 1-2 sets. for a BP.
But you quickly realize your body doesnt see it this way.

Ease into it. Back off the weight you normally use because youll need to get higher reps and give yourself some gaining room. Dont start at a weight that is super hard for 15. Easy for 15 is better so you have a couple weeks of easy increase before you really have to hit the gas.

 

[hypo_glycemic]

i don't believe DC training is a good method to follow...it is excellent when done from time to time as a change of routine like one session of DC every 3 weeks..but not very good idea to follow as a training method...you want to build muscle not to kill your body
I believe in the classical volume method and especially in the way of lifting when it comes to tempo : somehow fast positive and slow negative

^ Wow! You argue AAS and then a training style that just won someone a qual for the Olympia? Its called shock the body and feed then rest it-- no matter how it's done. I'm a volume person myself, but agree that you need to change things up constantly! But IMO, you have to keep a open mine how to shock the muscle--and DC doesn't "kill the body"! --as long as you calculate how many macros you need, you will be just fine. I have a few top level NPC athletes that use it pre contest, and more volume in the off season. You're way off on this one BJG.

Negged for always being negative!

 

[Anabolic5150]

bjg is entitled to his opinion, but it is just that, opinion. He has never tried DC and is speaking from a point of speculation so to me his argument is not valid.

 

[dsc123]

would the cardio days be best to be done on tuesday and thursday?

 

[dsc123]

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[TD="align: right"]Grams[/TD]
[TD="align: right"]Calories[/TD]
[TD="align: right"]%-Cals[/TD]
[TD="align: right"][/TD]
[/TR]
[TR]
[TD="class: Label"]Calories[/TD]
[TD="align: right"][/TD]
[TD="align: right"]3,882
[/TD]
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[TD="align: right"][/TD]
[/TR]
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[TD="class: Label"]Fat[/TD]
[TD="align: right"]120.8
[/TD]
[TD="align: right"]1,062
[/TD]
[TD="align: right"]28
[/TD]
[TD="class: nopad"]%[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Saturated[/TD]
[TD="bgcolor: #EDF7F7, align: right"]24.5
[/TD]
[TD="bgcolor: #EDF7F7, align: right"]217
[/TD]
[TD="bgcolor: #EDF7F7, align: right"]6
[/TD]
[TD="class: nopad, bgcolor: #EDF7F7"]%[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Polyunsaturated[/TD]
[TD="bgcolor: #EDF7F7, align: right"]28.1
[/TD]
[TD="bgcolor: #EDF7F7, align: right"]246
[/TD]
[TD="bgcolor: #EDF7F7, align: right"]6
[/TD]
[TD="class: nopad, bgcolor: #EDF7F7"]%[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Monounsaturated[/TD]
[TD="bgcolor: #EDF7F7, align: right"]64.6
[/TD]
[TD="bgcolor: #EDF7F7, align: right"]568
[/TD]
[TD="bgcolor: #EDF7F7, align: right"]15
[/TD]
[TD="class: nopad, bgcolor: #EDF7F7"]%[/TD]
[/TR]
[TR]
[TD="class: Label"]Carbohydrate[/TD]
[TD="align: right"]427.8
[/TD]
[TD="align: right"]1,719
[/TD]
[TD="align: right"]45
[/TD]
[TD="class: nopad"]%[/TD]
[/TR]
[TR="class: SecondaryNutri"]
[TD="class: Label"]Dietary Fiber[/TD]
[TD="bgcolor: #EDF7F7, align: right"]29.1
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[TD="bgcolor: #EDF7F7, align: right"][/TD]
[/TR]
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[TD="class: Label"]Protein[/TD]
[TD="align: right"]266.5
[/TD]
[TD="align: right"]1,059
[/TD]
[TD="align: right"]28
[/TD]
[TD="class: nopad"]%[/TD]
[/TR]
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[TD="class: Label"]Alcohol[/TD]
[TD="align: right"]0.0
[/TD]
[TD="align: right"]0
[/TD]
[TD="align: right"]0
[/TD]
[TD="class: nopad"]%[/TD]
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28​

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45​

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28​

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[Anabolic5150]

would the cardio days be best to be done on tuesday and thursday?

Yes.

 

[dsc123]

thanks everyone for the input, as soon as i start DC im going to run a Journal to help keep track of my lifts and progress...will be named "DSC123 DC TRAINING"

 

[bjg]

^ Wow! You argue AAS and then a training style that just won someone a qual for the Olympia? Its called shock the body and feed then rest it-- no matter how it's done. I'm a volume person myself, but agree that you need to change things up constantly! But IMO, you have to keep a open mine how to shock the muscle--and DC doesn't "kill the body"! --as long as you calculate how many macros you need, you will be just fine. I have a few top level NPC athletes that use it pre contest, and more volume in the off season. You're way off on this one BJG.

Negged for always being negative!

you just repeated what i said...if you read carefully what i wrote , it is exactly what you are saying...i repeat : DC is good once every three weeks , that is you go DC for each muscle group the week following 3 weeks of volume or classical training, this way you shock your muscles.....as far as my training is concerned, it is very advanced and far from being a pussy training as some here called it..i even challenge anybody to follow it..it is a very complex method always changing and always using many methods including variable weight method or russian style... ....i have posted my routine in many threads and it is a really hard routine...i also believe in the technique and the way you lift (tempo and intensity and form) rather than the method alone whether it is DC, german volume or classical or whatever.......and by the way DC or any method used has been used for hundreds of years it is nothing new.
Most importantly is that each one should use the method that suits his /her body and should always be learning and experimenting ...after more than 35 years of training iam still experimenting and learning and getting better and better!

 

[hypo_glycemic]

you just repeated what i said...if you read carefully what i wrote , it is exactly what you are saying...i repeat : DC is good once every three weeks , that is you go DC for each muscle group the week following 3 weeks of volume or classical training, this way you shock your muscles.....as far as my training is concerned, it is very advanced and far from being a pussy training as some here called it..i even challenge anybody to follow it..it is a very complex method always changing and always using many methods including variable weight method or russian style... ....i have posted my routine in many threads and it is a really hard routine...i also believe in the technique and the way you lift (tempo and intensity and form) rather than the method alone whether it is DC, german volume or classical or whatever.......and by the way DC or any method used has been used for hundreds of years it is nothing new.
Most importantly is that each one should use the method that suits his /her body and should always be learning and experimenting ...after more than 35 years of training iam still experimenting and learning and getting better and better!

I'm not about to mess this thread up ..

YOU SAID:
*i don't believe DC training is a good method to follow
*it is excellent when done from time to time as a change of routine like one session of DC every 3 ---(WHICH IS NOT HOW IT WORKS)
*but not very good idea to follow as a training method
*you want to build muscle not to kill your body


That's^^^^ negative!

No need to respond out of respect for these guys


Carry on.............

 

[Anabolic5150]

I'm done here, pm for help and I'll respond when I can. Everything turns into a pissing contest when training is involved and I don't have time for the bullshit.

 

[fit4life]

 

[bjg]

hypo i still do not believe dc is better than anything else as a training method...this is my opinion ...nothing to argue here...how many bodybuilders do you know that follow DC training???? the classical volume method has been proven to be effective for so many years.....change is good from time to time i have no problem with that ..but sticking with DC because somebody said so...i don't think so...anybody can go on the net and post a new training method or whatever he thinks it is good...this does not make it better

 

[merz]

Very informative thread, other than the negative nancy, thanks all for input, it was very nice to revisit DC training methods.

 

[merz]

Im currently eating 8 eggs + 4 slices of french toast for breakfast.
Chicken and rice for the rest of my meals + salad.
And a HUGE ice cream float before bed.
My BF% is around 11% maybe less. Im on no gear. Train hard and your body will use the food.
Look at branch..that guy eats more carbs on a cut than I do on a bulk.

Discipline is god. AAS are only as good as the food that we eat. I salute your efforts.