What the Fook is DC training ??

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What the Fook is DC training ??

Postby Gym-pig on Tue Jul 08, 2008 4:37 pm

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 :twisted: 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 .
" You've got to stand up for yourself.Sometimes it might backfire ,and you might get hurt ,but it won't hurt as much as letting people constantly taking away your self -worth with their words " Gregg Valentino
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Re: What the Fook is DC training ??

Postby Rab on Tue Jul 08, 2008 4:48 pm

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.
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Re: What the Fook is DC training ??

Postby Gym-pig on Tue Jul 08, 2008 5:01 pm

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 ?
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Re: What the Fook is DC training ??

Postby kp1512 on Tue Jul 08, 2008 5:04 pm

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
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Re: What the Fook is DC training ??

Postby craig_89 on Tue Jul 08, 2008 5:05 pm

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 :lol:

Definitely gets yeh working
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Re: What the Fook is DC training ??

Postby Gym-pig on Tue Jul 08, 2008 5:21 pm

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 ?
" You've got to stand up for yourself.Sometimes it might backfire ,and you might get hurt ,but it won't hurt as much as letting people constantly taking away your self -worth with their words " Gregg Valentino
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Re: What the Fook is DC training ??

Postby kp1512 on Tue Jul 08, 2008 5:27 pm

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!]
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Re: What the Fook is DC training ??

Postby craig_89 on Tue Jul 08, 2008 5:28 pm

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 :shock: do u think I shoud be worried? :( lol
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Re: What the Fook is DC training ??

Postby Gym-pig on Tue Jul 08, 2008 5:47 pm

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

Think I know why Rab likes it :oops:
" You've got to stand up for yourself.Sometimes it might backfire ,and you might get hurt ,but it won't hurt as much as letting people constantly taking away your self -worth with their words " Gregg Valentino
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Re: What the Fook is DC training ??

Postby craig_89 on Tue Jul 08, 2008 5:53 pm

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.
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Re: What the Fook is DC training ??

Postby Rab on Tue Jul 08, 2008 7:53 pm

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 :twisted:
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Re: What the Fook is DC training ??

Postby kp1512 on Tue Jul 08, 2008 7:56 pm

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

Think I know why Rab likes it :oops:


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.
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Re: What the Fook is DC training ??

Postby Rab on Tue Jul 08, 2008 8:02 pm

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 :oops:


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!
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Re: What the Fook is DC training ??

Postby craig_89 on Tue Jul 08, 2008 9:54 pm

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