Thought this might be the best to put this .

Im going to change ...I think to DC training . Life is not worth living if I cant crush the little haggis and I have noted some good gains from him on this program !

But I have to admit Im not 100% sure how to do it .

Am I right in thinking I do 3 mini sets of say Inclines seperated by rest-pauses and the combined number of reps needs to be in the 12 - 15 range ?

Also am I talking each mini set to the point of positive muscular failure?
Just been watching David Henry on BB.com and im not sure he failed at any point . If anything he looked bored !

I have done some searches but most articles seem to assume the reader knows what they are talking about .

Any links anyone has would be appreciated especially if they are an idiots guide .

Silly Gym Pig viewtopic.php?f=20&t=1536. Note the stretching bit.

Its just another form of HIT - 1 all out set to failure then 2 rest/pause mini sets with about 12 breaths between them.

basics seem to be a 2 day split, 3x per week so you hit each bodypart 2x every 5 days on average.

im doing a:

1 chest, shoulders, back thickness, back width
2 quads, hams, calfs, biceps, triceps

Im training with Craig_89 on here and he has our entire workout layed out very clearly. viewtopic.php?f=12&t=1822

KP has a slightly different split and is also doing forearm work.

Thanks Rab
Ill take a look at the journals and probably have more questions

Doesnt look much different to a Yates style of HIT . Not to sure of the frequency

I assume its worked for you ?

Gym-pig wrote:Thanks Rab
Ill take a look at the journals and probably have more questions

Doesnt look much different to a Yates style of HIT . Not to sure of the frequency

I assume its worked for you ?

Read this mate

http://dc-training.blogspot.com/

its changed a little but that will give a good overview.....

My own opinion

- works well if you can train all out in that fashion and can generate intensity to do in a 3 rest paused what you normally do over 6-12 sets

- Do a blast for no more than 4-5 weeks [if you are training right youll be drained after that

- Dont forget stretches! they are KEY without them its half assed

- ramp up protein

- amongst the best method to train for both size and strength but you can actually easily over train beleive it or not

Weight training method designed by Dante Trudel, set up to hit a muscle/body part as often as possible with corresponding mucle gains - allowing fast gains in muscle size.

DC Training basics are:
Heavy progressive weights
Lower volume of exercise (sets and reps)
Higher frequency of bodyparts hit
Rest-Pausing
Extreme stretching
Training periodization

Each RP set is separated by 10-15 deep breaths.

For most bodyparts, a total rep target (over the 3 RP sets) is 11-15 reps.

Most of the above stuff is from different places on the net. I decided to read up on it when Rab told me that was the type of punishment we would be going for

Definitely gets yeh working

Thanks mate

Just a few questions

Whats the relevance of the stretching ?
Are you doing warm up sets before each main set ?
Does Rab keep trying to get you in the showers ?

Just a few questions

Whats the relevance of the stretching ?
Stetches the facia of the muscle and in theory allows it to grow more. There is a chain of thought where you can restrict the muscle growth based on how tight the skin sits on the muscle [this is theory but good data about].

Read : http://dc-training.blogspot.com/2005/11 ... ching.html

Are you doing warm up sets before each main set ?

Yes anything from 2-5

Does Rab keep trying to get you in the showers ?
Other way round!

[im obv not craig but thought id send you my abuse on it!]

After working the bodypart, "Extreme Stretching" to the point of pain is done. Stretch held for 60-90 secs. Has many functions - fascial stretching and improved recovery.

It is even believed to also help increase muscle mass.

I do a few warm up sets before the working. I dnt go too heavy in these sets as I find if I go too heavy I tire very quickly. Rab goes quite heavy on Warm Ups a think.

He's never tried the showers YET, but has a very strange fondness to me doing Donkey Calfs. Not too sure why do u think I shoud be worried? lol

That DC blog suggests a 6 week blast and then 2 weeks cruising

Think I know why Rab likes it

The length of time varies. I read that a "Blast" should last 6-12 weeks, then "Cruise" for 10-14 days.

I'm not too sure how long Rab plans to go for on the first blast? Bt I can see it being at the top end of 6-12 weeks.

I plan on us keeping going untill we start to stop making gains. 2 weeks in and i think i have another 6 in me. I think Craig89 has more than that.

Donkey calf raises are my favorite

Gym-pig wrote:That DC blog suggests a 6 week blast and then 2 weeks cruising

Think I know why Rab likes it

I think thats why Rab got a partner as he liked cruising for 2 weeks,

In all honesty..Id be surprised that if anyone trains naturally or assisted they can blast for more than 6 weeks.....all out.....for me 5 weeks on one week off...and then week back to top weights then another 5 weeks.

kp1512 wrote:

Gym-pig wrote:That DC blog suggests a 6 week blast and then 2 weeks cruising

Think I know why Rab likes it

I think thats why Rab got a partner as he liked cruising for 2 weeks,

In all honesty..Id be surprised that if anyone trains naturally or assisted they can blast for more than 6 weeks.....all out.....for me 5 weeks on one week off...and then week back to top weights then another 5 weeks.

Hmm. I feel like i have lots left in me with this. probably nieve of me!

just need to get stuck in and see how it goes. probably going to aim high and fail miserably lol but its worth a go