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Old 04-06-2009, 11:24 PM   #1
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Default Dante (DC) Wisdom

Simply put, if every single guy in this forum found his rep ranges that he feels he grew best on and he could train safely at.......the day he gets to his ultimate strength potential for 10 or 12 or 15 or 20 reps on those bodyparts whatever he deems his most beneficial rep range may be ......will be the day he is at his ultimate size potential.....according to the unique genetics his mom and pop allowed him.... (Simply put, I dont care how you got there, creatine, eating, steroids, gh, natural, the day you can flat bench press 200 pound dumbells for 20 reps, incline barbell press 455 for 20 reps, and hammer strength 760 pounds each side for 20 reps will be the day your pecs are there absolute thickest......and you will probably never get there but the path in trying to get there will get you progressing very fast.

No you probably wont be squatting 765 for 20 deep reps anytime soon but if you did, I'm willing to bet a good amount of money that your quads would be tremendously bigger than supersetting 185 pound front squats with 135 pound lunges.
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Old 04-06-2009, 11:29 PM   #2
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I get alot of emails and hear alot of personal stories from guys that are bummed out, depressed, feeling like they wont ever be that bodybuilder they want to become. I also see some personal accounts on these boards and I want to respond to some of the guys who are 140 to 210lbs and are really trying in bodybuilding but that I see are giving up hope. DONT EVER F****ING DOUBT YOURSELF! DONT YOU EVER F****ING DOUBT YOURSELF! If you put your nose to the grindstone and be persistent, consistent, and driven my promise to you is that you will make it to a very elite bodybuilder in the not to distant future. I went 3.5 years once without missing a meal (6 a day)--if i did miss a meal i set my alarm clock at 3am and got up even when i was dead tired and cooked it and ate it. If you really want this bad, and have that "im going to get this shit done" attitude, I guarentee you that youll end up where you want. Will you be a pro? No and neither will 99.99% of everyone else out there. But if you push the limits and do what I have been trying to do with everyone for the last 4.5 years on the net (turn yourself into a fat burning, muscle building, blast furnace) you will get there.

I am noone special but I had people calling me "stickboy" and laughing how skinny I was in the beginning when I told them i was "trying to become a bodybuilder" with my ever present shopping bag with all my meals in it so I could eat every 2.5 hours. Screw those people! Guess who kisses my ass now when I go back to my old home town on the East Coast and go into my old gym. I dont want to see anyone in this forum thinking "man im never going to make something out of myself as a bodybuilder" BULLSHIT!!!! Yes you will and dont let anyone tell you otherwise! Prove them wrong. Pick the bodyweight you know you need to be at and eat up to that bodyweight while doing cardio and carb cuttoffs to keep lean. Eat like a massive 300lb monster and cardio like a guy who is 8% and your going to end up at 250 jacked!

This is your life, dont listen to those people doubting you, they are going nowhere themselves and want to keep you at their level. Shore up all holes in your regimen. Training, supplementation, diet, sleep, stretching, consistency in all of those is the key. There is no doubt in my mind that I can turn anyone (and i mean anyone) into something special if they are willing to be meticulous, steadfast, and stay the course 100%. Alot of you keep jumping around and doing different things but if you really sit back in your chair and think it all out--YOU KNOW EXACTLY WHAT YOU NEED TO DO! Almost every single guy reading this right now can turn themselves into one of the 5 best bodybuilders in their gym. DO NOT TAKE NO FOR AN ANSWER! I had a pack of freinds when I was 20 years old I used to hang with. They dwarfed me. I had by far the worst genetics but I had 50 times the willpower of those guys. One was muscular and naturally shredded, one had incredible genetics and looked like a bodybuilder anyway but when he lifted he got pretty incredible looking, one was 250lbs and a big monster with very limited lifting (lazy), one had slightly better genetics than me and he was also pretty determined. I bypassed all of them in spades, every single one of them because I have a "no ****ing way am I going to fail" drive to this sport. The next time you look in the mirror and doubt yourself and get bummed out because your not where you want to be, I want you to remember this post. If you want something bad enough and go at it with the best of your abilities and smarts, you might not become the best, or pro, or top of the class at it, but you will become PRETTY DAMN INCREDIBLE at it, because of your fortitude and hard work. Dont let any son of a bitch tell you otherwise--this is your life-Get in that freaking powerack, make that logbook your bitch AND GET IT DONE!
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Old 04-06-2009, 11:32 PM   #3
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If I accomplish 2 things in all of this its these two points I hope you guys realize

a) that after you realize how bombed you are after one rest pause set or 2 sets of legs (4-8 and 20 repper)---that you were really training alot easier than you thought when you were doing your 8-20 set routines (and you thought you were hardcore back then)----what sucks now is its very hard to go back--if you ever want to try going back to those kind of routines your going to find that you taught yourself how to train so psychotically hard this way that its going to be very very difficult to go back and "ease up"

b)when your training 3 days on and one day off or 2 days on and one day off or 5 days on and 2 days off like alot of others do, taking a day off when your burnt out doesnt do much because your usually training the next day anyway(and the day after that). This leads to alot of overtraining problems. With our way of doing things whenever you feel kind of burnt out or got some awful sleeping in I want you to take the day off and then just pick up on the next scheduled day of lifting--I WANT YOU TO DO THAT. Now think about it--your feeling kind of burnt out on a thursday and friday your kind of dragging ass too--you take friday off--you now have thurs, fri, sat and sun off (4 days!) Trust me by the time Monday comes around youll be good as new and raring to go. Same with if you take off wenesday--you then have tues wen and thurs off (3 days off) to fully recover from whatever was ailing you. You cannot get that kind of recovery in when your doing 3 days on one day off or something similiar
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Old 04-06-2009, 11:35 PM   #4
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This is a dilemna I keep hearing in the first couple of weeks from all my new trainees (and Im hearing it from 2 guys now and its only been about 10 days since we started) and I never hear this from my longtime trainees who after their cruises realized what I was talking about all along. Basically im going to use this post to blanket all fears as if you dont believe it from me maybe some of my longtime trainees can post here and convince you.

To make you into a larger bodybuilder I have to get you to train and eat your way into a larger you. The human body doesnt want to be 280lbs of monstrosity, it has no need for it, it does everything in its power to be 175lbs or so (cortisol, catabolism, etc etc)
I try to explain this to my new trainees but its like they dont believe me...the first 3 weeks on my diets are going to be hell...I tell you that right in the beginning.....your going to be bloated, with your stomach sticking out, somewhat lethargic, and feeling like your getting fat. I cant make you into a muscle building, fat burning furnace in a day guys, this takes about 3 weeks. To do this I need to keep that fork going from your plate to mouth all day long. After about 3 weeks you start noticing, how damn hungry you are every 2.5 hours on the dot and it gets almost irritable if you dont eat right away. Once I get you to that point, things come together quickly. At 4 weeks I reaccess things and make any changes neccesary. As soon as you stop blasting, +go thru a cruise and drop the olive oil and one meal a day... and that full stomach isnt around all day, you quickly realize what I was talking about here. Alot of my trainees can drop a meal and tighten their diet a little and they just start ripping right up and its because youve made your body into a food processing machine, and if the regular influx of food isnt going down the hatch, guess what the body feeds off of to even things out? Dont confuse a full stomach with getting fat here, there is a big difference and I know your not used to feeling like this but theres a reason you werent gaining like you truly wanted and came to me to remedy this. Well this is part of the remedy! When you wake up first thing in the morning that is your true stomach, the rest of the day you will probably feel like a bloated pig...and I want you to feel that way or otherwise you sure as hell arent going to be gaining 25-50lbs of muscle this year. Let me give you two examples here. JasonW whose pic I just put up yesterday took precise readings 4 weeks in from when i started training him earlier this year. For the first 4 weeks with Jason I remember him emailing me and saying "god im stuffed, ive never eaten like this" and I caught a tinge of the "am I doing this right-I'm feeling fatter" from him. Well 4 weeks later Jason weighed in at 9lbs more and his precise bodyfat percentage had gone down .50% from when he started so he actually gained more than 9 lean lbs in theory. Chris250 was 253 or so lbs I believe when he started with me and competed at 214lbs that year (or roughly 40lbs from his offseason weight)--well I got chris up to 288lbs, he is into his contest prep and is now 262lbs and is targeting in at 241 lbs or so for his next show. (Or 47lbs from his offseason weight) --so all in all Chris is looking at a 27lb gain in muscle mass and only gained about 8lbs of fat which is an incredible ratio for that kind of gain. Inhuman was 268lbs and is now 290 and he has been pounding the food like its oxygen to breathe....I guarentee you, if he drops one meal a day, keeps the diet pretty clean and moves up his carb cuttoff maybe an hour bodyfat will start falling off of him like dead skin. And thats without cardio because he has turned into a furnace.
IM NOT GOING TO MAKE YOU FAT GUYS--YOU HAVE TO TRUST ME--I have to make you into a machine here first or Im never going to be able to do what i want to do with you. If I can get you there I can then move up the carb cuttoff or increase cardio slightly until we find the exact ratio you need to be at--but if you dont let me get you there to that "machine" point, you will be stuck in that "gaining 3-5lbs of muscle mass a year" range all these other poor souls on all the boards are at and your going to have to do a crapload of cardio to get any bodyfat off. Im going to let any of my longtime trainees chime in here if they want to and Ill leave it off with a cut and paste I got yesterday from a guy I started training back early this year who I made into a furnace and then I put him on a certain diet plan to rip him up (involves a early morning shitload on a weekend day.)

"Hello bro
Its me again just checking in bro.Ok im done my 2 week cruise,it was fun but
i was anxious to get back at my logbook. Now the
crazy part.
I started dieting with your low carb shitload diet.I wanted to
see as
my friends and girlfriend a re commenting that i am gatting harder
and looking larger...I thought yeah as i get leaner i look larger.Well i
stepped on the scale last nite 2.5 weeks early....Well i`m now a tighter 258
lbs after cruise and beginning strict diet.Holy shit bro i`m still
growing.....Now i am halfway through the 6 workouts and my strength is still
going up on all my lifts by at least 5-10 lbs....I am amazed to say the
least...I want to take pics but my girl is away with her mom for 2 weeks in
europe so i will take some pics for you from montreal Grand prix in 2
weeks.....
Anyway i just wanted to let you know bro...i know you are busy
as hell with your ventures etc...and i dont want to wadte your time as its
going so well,but you will be hearing from me more when these incredible
gains stop...

PS i was in New York last weekend with my girl and i`ve never recvd so many
comments from people in restaurants and stores and people on the street
about my physique...I know i`m no hero but people were freakin....I cant
imagine being your size and some of the comments you must get...It does feel
good though that the hard work is being noticed although thats not my goal
it sure does feel good.....
take care my man...." END

DC(I'll get you there guys but I need your help to get you there)
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Old 04-06-2009, 11:39 PM   #5
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Dante’s Inferno

Who is he, and why is Doggcrapp training building so much muscle mass?
Interview by Ron Harris


RH: Would you please tell us a little bit about yourself? Let’s start with Dante, is that your actual name or an alias?

D: That is my actual name. It's my middle name but its what I go by, unless we are talking about the guy on the freeway yesterday who called me something else. (kidding)

RH: Do you have a background in sports, and how did you get involved in bodybuilding?

D:I have always been a good athlete in every sport, but back in the day, when I got into Junior High school something strange happened. I stopped growing. I went into my high school as the 3rd shortest person out of about 1000 people in the school and I was a complete stick to boot. My freshman year in high school I was 92lbs and I ended up graduating at 5'7" and a strapping, robust 122lbs (laughing). I had always excelled at basketball and baseball but found it very tough going-being so small. I grew 5.5 inches after high school and wound up at 137lbs at 6 foot tall at nineteen years old. While driving my car by a grocery store one day in my hometown of Gardner Massachusetts, I saw two time AAU Mr Massachusetts (and AAU America and Universe competitor) Donnie Lemiuex. The man was monstrous at 5'7" and a lean 240lbs and I was shocked to see someone look like that. I was determined right then and there to put my nose to the grindstone and I researched/studied every single facet about bodybuilding I could find right down from the basics to the molecular level. Donnie Lemiuex actually became my training partner later on and to this day we remain great freinds.

RH: Did you publish your own newsletter at one point?

D:Yes i published Hardcore Muscle from 1993-1995 and that is when I started to first put out my thoughts on multi-rep rest pause and other theories I had to the public. It was a very cutting edge newsletter and I was very proud to say that my readership was a list of who's who in bodybuilding at that time. I had a whole slew of pro's, top amateurs, doctors and researchers on that subscriber list. I was on the phone with Phil Hernon, Tom Prince, Curtis Leffler and a majority of other competing bodybuilders at that time gathering information for each issue. Even your old boss Lou Zwick was a reader of that mag Ron.

RH: Have you competed in powerlifting or bodybuilding? If not, do you have any desire to?

D: Three times in the last few years I have dieted down for shows and every time I pull out because of the same reasons. I have worked 2 jobs for a long time now (usually working 7 days a week) and I just get absolutely burnt out with the 1 hour of training and (up to 2 hours) of cardio I need to do to come into shows just absolutely shredded to the bone. I admire anyone that can compete in todays modern society working 40-60 hours a week because I know I sure as heck cant do it. This last time (early 2005) I was determined to follow thru and I went from 292lbs to 258lbs (15 weeks) but with 5 weeks to go my father was diagnosed with a tumor on his liver and both my wife (competing in figure) and I both pulled out of the show. Bodybuilding shows come and go but family is forever-that was an easy decision to make, and luckily my father was operated on and is fine and in good health now.

RH: How and why did you come up with DC Training? Had you grown frustrated with other styles of training? Did DC Training evolve over time?

D:I started out with the old volume training concepts just like everyone else does who reads what Arnold and the boys did and what the newstand magazines put out there as "the golden rules".....but I got to a point where I started thinking "there is no rhyme or reason to this". It all seemed based on obsessive-complusiveness instead of deductive reasoning to what truly builds muscle mass. I think alot of modern day bodybuilding routines are built on "the must principle" which is fanatical bodybuilders thinking "I must do inclines and declines and cable crossovers and flat bench and pec deck and flyes for chest this workout or I wont have all the bases covered and I wont grow". I think thats flat out wrong and again comes from direct obsessive-compulsiveness. DC training did evolve over time as I trained more and more bodybuilders and noted their results. Back in the early 90's it was the same basic concepts as today but had slightly more volume to it. Thru trial and error over the last 13 years or so Ive honed it down to what you see today.

RH: Why the name, ‘Doggcrapp?’ I mean, from a marketing point of view, you’ll remember it, but didn’t you have second thoughts that it would be mocked?

D:Yea that was a real ingenious move on my part was'nt it? I definitely should be nominated "idiot of the year" for that one (laughing). What happened was 6 years ago I was a member of a small but elite bodybuilding board on the net which had about 50 members. I never posted, I just read the board. I had viewed some posts by advanced bodybuilders on that board that I felt were very detrimental toward their health. I decided to respond and posted with the anomynous screenname of Doggcrapp. I thought it would be one post and kaput, done and over with. BIG BIG HUGE MISJUDGEMENT! People were intrigued with what I had to say and kept asking questions and I kept answering and it became an encyclopedia. That post became 118 pages long and had over a quarter of a million views. My posts back then were cut and pasted onto bodybuilding sites all over the net, people started using my methods and gaining rapidly, telling freinds....and it carried on thru word of mouth like a wildfire and sadly to say Im stuck with the name "Doggcrapp" now. If I could do it all over again Ron trust me, I would of given myself a much classier name.

RH: What are the basic principles of DC Training?

D:Heavy progressive weights, lower volume but higher frequency of bodyparts hit, multi-rep rest pause training, extreme stretching, carb cuttoffs, cardio, high protein intake and blasting and cruising phases (periodization).

RH: Can you give me an example of how the bodyparts might be arranged in a typical training week?

D: For the majority of bodybuilders who are in need of size the following works the best

monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wenesdays bodyparts

This above way bodyparts are hit twice every 8 days or so

For advanced bodybuilders (and with that I'm talking very elite bodybuilders and extremely strong people) I sometimes go with the following

monday=chest shoulders triceps
tuesday=biceps forearms backwidth backthickness
thursday=calves hams quads
friday-repeat of mondays bodyparts
monday-repeate of tuesdays bodyparts
tuesday-repeat of thursdays bodyparts

This way bodyparts are hit twice every 9 days or so and I can work on advanced bodybuilders lagging bodyparts somewhat better with this split.

RH: One very radical aspect of DC Training is that there are no isolation movements. How do you answer those that believe muscles need to be worked from several angles at each workout for ‘complete development?’

D:Let me clarify that. My trainees have kind of put the notion out there that no isolation exercises are ever being used. I honestly dont care what exercise someone uses as long as he can be progressive on it over time. If someone really believes in an exercise then they can have at it. Obviously a tricep dumbell kickback which you can hypothetically go from 15 to 45lbs is going to be alot less effective than a close grip bench press where you can start at 200lbs and end up at 405 in my scheme of doing things. I think this all comes down to the "Must" principle again I was talking about earlier and obsessive compulsiveness. When Ronnie Coleman came into this sport from powerlifting did anyone see big gaps of muscle missing from his physique? Is Johnnie Jackson playing catch up with certain bodyparts from powerlifting all those years? I dont see distinct weaknesses in their physiques. They were just somewhat smaller versions of what you see today. People are doing every foo foo exercise under the sun thinking it bombs muscles from all angles and in my opinion all your doing alot of the time is wasting energy resources. Once a growth response is reached in a workout then pretty much everything done after that is just cutting into recovery time and burning up glycogen (and god forbid muscle mass). Steve Michalik and his gang were doing up to 75 sets per bodypart and with elite genetics to boot set absolutely no difference in size or advanced development than the people doing 20, 15, 10, 5, or even 1 set a bodypart (mentzer).

RH: Could you walk the readers through a set, DC style? Let’s assume the person is properly warmed up and ready to do a set on say, close-grip lat pulldowns.

D: They would explosively pull it down to the chest and then on the negative return they would resist (control) on the way up. I don't want specific seconds, or a certain time amount, I just want control on the negative to the point if they had to, they could easily reverse direction. They would keep going to the point in the set where they would reach failure, hopefully between rep 7 and 10. At that point, they would take 10-15 deep breaths (usually 22 seconds or somewhere in that area) and then start the exercise again and go to failure once again . Then another 10-15 deep breaths. And then once again to failure. During the rest pauses you do not stay strapped to the bar or anything, you take your 10-15 deep breaths and then get back in there. Oxygen is the key here. What I'm looking for in a restpause set usually is a 11-15 rest pause total (with 3 failure points in that set). That usually comes out to something like 8 reps (failure) ...10-15 breathes....4 reps (failure)....10-15 breathes.... 2 reps (failure) = 14 rp. (hypothetically a total of 11-15 rest paused reps is what im after).

RH: Because of the rest-pause nature of DC Training, there tends to be a good mix of machines used. Do you believe that machines like Hammer Strength can stimulate muscle growth as effectively as barbells and dumbbells?

D: I would like to see everyone build a base and use free weights whenever possible. If someone has a training partner, there is no worry at all using free weights with my methods. But sometimes my trainees don't have a spotter and in those cases I try to set them up on machines that they can "save" themselves on while going to the 3 failure points during a rest pause set.. For example, it's very easy to save yourself on an incline smith press at a failure point, you just turn the bar and rack the weight, while with the free weight barbell incline press, i would hate to see one of my trainees sitting there with a guillotine bar on his neck at failure and have no way to get out of it without screaming "help!" Regardless a lot of people misconstrue this as a love for machines when in actuality I'm trying to keep safety in mind for someone who does not have a spotter. Its as simple as that. If push comes to shove my choice would always be a free weight exercise over a machine if it can be done safely. Thats why I tend to use power racks and smythe machines alot, so someone can go to the well and back and not worry about becoming "tomato canned" for lack of better words (laughing)


RH: Here’s a direct quote from an Internet hater regarding DC Training: “It’s a lazy man’s training program guaranteed to turn you into a fat tub of lard.” How do you respond to a statement like that?

D:Well with any training routine regardless if it's mine or someone elses, if you throw cardio to the wayside and eat like a glutton your going to end up with an accumulation of adipose tissue (bodyfat). I have seen many people use different training methods while not having their diet dialed in - who end up eating gross amounts and the wrong types of food thinking thats the secret. They end up being a fat pile of "lard" and blame it on the training routine instead of the real reasons...lack of cardio and an idiotic diet.


RH: How is DC Training fundamentally different from other abbreviated training systems like Heavy Duty?

D:To be honest Ron this one always rankles me. The HIT advocates love to shove anything thats a lower volume training routine under their gigantic HIT umbrella. I don't beleive in Menzter's theories, I kinda though he went off the deep end at the end there getting crazy about overtraining and in no way want to be associated with "HIT" protocols. My methods are lower volume but extremely heavy. My whole mentality is based around progression over time. With the normal bodybuilder training a bodypart 52 times a year (once a week) and with my clients training bodyparts 75-92 times a year (hence that body part growing 75-92 times/yr instead of 52), thats how I am getting these guys up in muscle size so fast. I can't have them doing 15-20 sets per body part or I cant get them recovered and that defeats the purpose of this all. So its heavy, progressive, lower volume training with recovery in mind so I can get these guys training that bodypart frequently. People have such a hard time grabbing this low volume per workout concept. But in actuality Im doing the exact same things as most volume trainers out there if they look at the big picture. They might be doing 4 different exercises for their back in todays workout (hitting back once a week). Im doing those same exact 4 exercises in a weeks time, but in two separate workouts while training back twice in a week.

RH: From talking with Dave Henry, I understand that record keeping and ‘beating the numbers’ from the previous week is a critical component of DC Training. Can you explain why?

D: Progression. Simply progression. Some people go into the gym with no plan at all and just absolutely wing it. I've never understood that. I bet any money that if I logged their workouts that 2 weeks later or 6 weeks later or even 12 weeks later when they do those same exercises again they are probably using the same 120LBS or 225LBS or 315LBS they used 2,6,12 weeks previous. Thats not progression! Nothing has changed, that to me is repeating something you've already done and will not force the body to grow further. Thats a waste of time in my opinion. With my methods, you are held accountable for todays workouts versus the last time you did this workout. Trust me, when you have that kind of imperativeness and your log book is your arch mortal enemy, you are in for the fight of your life! You have the man in the mirror to answer to. Do you want to drive home knowing the logbook kicked your ass? Or do you want to drive home knowing you destroyed the logbook and showed it who the damn boss is around here?!?! My trainees look back sometimes on their log books and find out that they are 50 to 200 lbs higher on those exercises months later. What does that equal out into? Adaption and rapid muscle mass accumulation.


RH: Do you think a person would get better results with DC training as opposed to standard volume training if he was using steroids, not using steroids, or would that have no impact either way?

D: To be totally honest, anyone using steroids on any training routine known to man is going to advance forward faster than if they did it au natural.


RH: Obviously Dave Henry is the most visible example of what can be done with DC Training. Can you give me a couple other specific examples of the types of gains your clients have made?

D: I have seen some pretty amazing things in my time, some things I dont even have an answer for (laughing). Ive seen a person have their bodyfat measured before and a year later where it was a little over 1% higher and in that time he had gained 52 lbs. Ive made numerour lightheavies into superheavies. Ive made numerous middleweights into heavyweights. I think alot of people are coming to realize with all the posts and photos online involving my methods, that the old thought of "you can only gain 8-10 lbs of lean mass a year" is complete utter bunk. I would venture to say that I can't remember a trainee of mine that has been with me for a whole year that has gained less than 15 lbs of lean tissue. I did have a trainee one time who came to me after an injury so he obviously lost some previous muscle mass, but I saw the before and after pictures with body fat percentage measured and 8 months later he had gained 67 lbs.and he was completely natural. To this day, that shocks me. Those are elite genetics though and for anybody reading this article, Im telling you straight out, there ain't a chance in hell I can repeat that with everyone. In my mind that was and is still virtually impossible. I have made many, many, people 30-50 lbs heavier in a years time but those people have to be absolutely meticulous and follow exactly what I want them to do--which is pretty much eating like a 300LBER, but cardioing like a guy who is 8-9% bodyfat and turning your body into a muscle building fat burning blast furnace. You pretty much get to a point in which your tricking your body into becoming muscularly larger.


RH: Obviously you don’t have to name names if you aren’t comfortable with doing so, but are there any other pro’s or top amateurs you are working with or have worked with as a trainer?

D: There is another pro besides Dave Henry but due to his sponser's contract rulings I don't mention him publicly. I also have trained INPA Natural Pro Travis Macduff. As far as top amateurs.....how much space do we have? Junior Nationals champ Ralph Garcia, top NPC/USA competitor Rob Lopez, Junior USA champion Jason Wojciechowski, 2nd place Junior USA Tom Whorley, top Junior USA competitor Josh Barnett, top USA and Junior National competitor Joey Mobareki, Junior USA competitor Jason Hamner, Junior USA/National competitor Chris Genkinger, NPC competitors Scott Stevenson, Robert Hopper, Joey Bonacia, Joey Mobareki, Stone Laszly, Ramey Benfield, Mike Piacentino, Jason Torres, and a whole slew of others including Canadian and European champions like Ivan Gasser (two time Swiss champion)

RH: Do you train anyone in person? Are you available as such, or do you prefer to do everything online and on the phone?

D:I used to train people in person. But training people is just a side job for me and I usually reject 70% of the people who contact me regarding training them.. Im very particular on who i want to train. They have to have the right, determined mind set, and its my way or no way. This is my reputation on the line and Im not going to screw with that reputation by taking someone on who isnt going to listen to me. I'll train a genetically gifted pro or I'll train someone with genetics like Woody Allen, it does not matter to me. I just need to feel that we will work well together, so I have an extensive questionairre everyone must fill out before I make my decision.


RH: One odd thing is that you don’t believe in doing any direct work for the traps. What’s your reasoning for that?

D:Name the 2 bodybuilders out of the 400 pros that have the most gigantic traps. Ronnie Coleman and Johnnie Jackson. Everyone and their brother is doing shrugs but why did those two former powerlifters join the bodybuilding ranks and have traps that stand up to their ears? Deadlifts. In my opinion there isn't a 225-275lb shrug on this planet that could ever equal the trap size you can accomplish by doing 300-650lb floor deadlifts and rack deadlifts.

RH: Where do you stand on cardio? Do you believe everyone should do it year-round, that those trying to gain mass shouldn’t do it at all, or that it should never be done by bodybuilders?

D: I believe highly in cardio, almost universally. The problem is with most bodybuilders, thats the first thing they skip. The only people I believe should not be doing cardio are some severely ectomorphic people, with fast metabolisms and/or teenagers who could pretty much eat anything and not gain any appreciative bodyfat. I feel almost everyone else should do it to varying degrees according to that specific individual. Its very hard to give recommendations and cookie cutter that without knowing anything about the individual of course. One of the staples I've found through training people who had a difficult time gaining weight, was when I had them do cardio (walking on treadmill or around the neighborhood) first thing in the morning upon arising that the rest of the day they would be as hungry as a bull and would eat so much that they would finally gain muscular weight. Whereas they couldn't gain weight when they weren't doing cardio because their appetite was lacking.

RH: I also understand that you don’t believe in the concept of ‘bulking up,’ correct?

D: I believe in the following Ron, I am trying to get people to put on as much muscle mass in the shortest amount of time possible. I don't believe ANYONE should become a fat pile of crap in that quest. I have people eating gross amounts of food up to a new level in size, but I shore up bodyfat gain by limiting carbs at times during the day, food combining, cardio, carb cuttoffs and using certain fat burning supplements like green tea, etc. My trainees most likely eat more food than people "bulking up" per se but I am adamant about not letting people use the "bulking up" excuse to become sumo wrestlers in the offseason.

RH: Do you believe in taking scheduled breaks or layoffs from training?

D: yes, my whole concept is based on "blasting" and "cruising". I have every trainee of mine "blast" for somewhere between 6-12 weeks all out and then I have them do a cruising phase which is maintenance training for 10-14 (sometimes 21 days) depending on how long their blast was. It has to be done. The people who try to go all out all year round with this are the ones who go into overtraining mode and eventually recede in gains.

RH: Should a bodybuilder stay on the DC style of training year-round, or do you recommend phases where they do something different, like higher volume or a routine that features more isolation exercises?

D:I think as long as they blast and cruise correctly (some obsessive compulsive bodybuilders refuse to do so) they can do DC style training year round

RH: As Dave Henry put it, DC Training isn’t for everybody. What type of traits would you say an individual needs to possess to successfully follow it?

D:You have to be a bulldog, no doubt about it. And above all else you need to debrainwash yourself of the preconcieved notions that everyone in this sport has which come directly from being taught from an obsessive-compulsiveness viewpoint and reasoning. And I think you have to be a little bit crazy. If your 2 bolts short of a carwreck, DC training is for you jack!!!

RH: I doubt it’s possible to put a number on how many bodybuilders out there are using DC Training or have used it, but it does seem to be gaining momentum. Could you see a day when it becomes as widespread as standard volume training?

D:God I hope not, Im already overwhelmed and have too much on my plate currently. I had absolutely no idea of Dave Henry's following and fanbase until I started training him 2 years ago. Every time he does really well in shows my emails go thru the roof. He just got second in the Ironman Pro show and Im getting emails from Africa, Europe, all over the place about DC training. I had a priest contact me yesterday about "Dave Henry's training routine"...Amen


RH: Do you have any books or videos available on DC Training, or are any in the works?

D:I believe Dave Henry is doing a DC training video pretty soon so that will be available to the public in the future. I really should put a book out there for people to read but right now I have a rare disease that is keeping me from doing so called "being a slacker". In all seriousness my articles online are in the process of being copyrighted so Ill get some literature in book form out there to people as soon as I can free up some time.

RH: You are also the owner of a supplement company, True Protein (www.trueprotein.com). I know from a friend of mine that it’s a little different from the average supplement company in a few ways, right?

D:We are very different. We will give the buyer the highest quality supplements known for the best prices they will find. We are able to do this by buying the highest tested proteins/supplements in large amounts to get the price we want and then packaging it to the consumer in food grade jugs or food grade storage bags (their choice). So where the buyer wins out is he isnt paying for the 5000 dollar per page advertising campaign, the fancy jug label or the fancy packaging. People walk into nutrition centers now and plop down 30 dollars for 2 LBS of Whey protein concentrate. Compare this with two pounds of a top tested whey protein concentrate from Trueprotein which is going to cost you about 8 dollars. All because your not paying for all the frills/advertising going with it.
We allow people to custom design their own protein powders if they choose to do so. We have a specific part of our website that allows for this customization. Basically if you want it, we will make it for you. Alot of supplement companies will list the ingredients of their protein powder or supplements on their jug but they refuse to list the percentages of each component. Well that could mean you could be getting 98% of a very cheap lower quality protein, and 1% each of two high quality expensive proteins making up the rest, which really isnt fair to the consumer paying for it. We only offer the highest quality materials from all of the top manufacturers around the world, and we have the certificates of analysis to prove any and all of our products. If you tell us you want 60% of this and 20% of that and 20% of something else in your protien mix, be reassured thats exactly what your going to get.

Most of our customers understand and know what they are looking for, but if a customer is not comfortable or does not understand what would be best for them, we do have a few extremely well versed individuals on the True Protein team, that can help the novice up to the expert into offering them a better and more refined supplement for their needs and goals, all free of charge 7 days a week. We all started in fitness the same way, with most of us being bombarded with the marketed hype that many retail supplement products promise. Many would-be customers come to our website and become overwhelmed with the endless possibilities of supplement mixes, but we always encourage the novice to ask questions and to read through our unbiased information on our site to learn, after all it is your body. Ask our opinion on something and we will gladly give it to you.

RH: Hopefully this interview will solve the mystery of the mysterious Dante and give a clear overview of what DC Training is all about. I thank you very much for speaking with me.

D:Us Massachusetts guys have to stick together Ron! thanks for the interview


**(SIDEBAR
(please just list the exercise or exercises a client might use (since I know back gets two), and only indicate sets if it’s being done for straight sets rather than rest-pause)

****D:as said earlier any exercise that you can be progressive and safe on could be used but Ill list a short hypothetical sampling of what someone could do (after fully warming up thru progressive sets)

DC Training by bodypart

Chest:
incline smythe press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)

Backwidth:
front rack chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)

Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)

Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)

Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)

free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)

Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)

Biceps:
preacher curls (11-20rp)
barbell drag curls (11-20rp)
dumbell curls (11-20rp)

Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)

Triceps:
reverse grip bench presses (11-20rp)
close grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)

Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)
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Old 04-07-2009, 03:29 AM   #6
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WHEW. Little snipet huh? LOL. Good read though. He has a DVD on the trueprotein website. I will be purchasing it in the near future. Every time I read something he writes, it makes me want to be a DC Disciple
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Old 04-07-2009, 06:49 AM   #7
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Good info.

I really wish I could find a way to take in the food necessary for me to put on weight. I've been trying to force feed myself over the last couple of weeks and my weight is not rising above the 230-235 range. Over the last couple of years, my stomach issues just seem to hold me back on my potential since i get sick if I eat too much food at once which will keep me from eating for hours afterwards. Plus, I can't even digest 75% of the fruits and vegetables out there. VERY frustrating.

I remember when my stomach was much healthier the only way I could put on weight was by taking in about 5500 calories a day because of my metabolism. Granted it has slowed down some now but I can't even think about approaching that high of numbers.
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Old 04-07-2009, 08:22 AM   #8
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Good read

I think the most important concept I took away here was to do cardio while eating big. I think that any decent program will work great if you are supplementing it with enough calories.

As an example, I'm doing 5,3,1 and its going great. I'm gaining strength, and size, but I could be eating bigger, as I'm only consuming around 2500-3000 cals a day, which is just slightly higher than when I was cutting. If I add in another 1000 cals and do two more cardio workouts per week, I think I'd be much better off.

Anyone agree here?

I'm also realizing and noticing that with lower frequency work, I have the inherent gut feeling that I should be doing more cardio, and I need to start going with that feeling. I basically just backed up my point above.

To me, low volume, increasing heavy weights, proper cardio, and enough calories to grow make up a good plan.
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Old 04-07-2009, 08:29 AM   #9
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Pretty much sums it up DLS. Right now, he has me eating like a 300 lb bodybuilder. Very strict eating too. If fat gain starts creeping up, then it's just like you said - Cardio (low intensity), various supplements, earlier carb cuttoffs, and the list goes on and on. And just like Dante says, the harder you pound the dinner plate blasting, the stronger and more progressive you'll be training wise, the higher the metabolism, ect ect ect. Right now I've gone through five hot flashes and sweats through the night shift LOL!
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Old 04-07-2009, 08:44 AM   #10
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If I accomplish 2 things in all of this its these two points I hope you guys realize

a) that after you realize how bombed you are after one rest pause set or 2 sets of legs (4-8 and 20 repper)---that you were really training alot easier than you thought when you were doing your 8-20 set routines (and you thought you were hardcore back then)----what sucks now is its very hard to go back--if you ever want to try going back to those kind of routines your going to find that you taught yourself how to train so psychotically hard this way that its going to be very very difficult to go back and "ease up"
That is for damn sure! It's amazing thinking back and wondering how I was able to do such things.
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Old 04-07-2009, 08:49 AM   #11
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inspirational stuff
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Old 04-07-2009, 11:01 AM   #12
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I'll have to read that a few more times I think! Thanks for posting DH.
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Old 04-07-2009, 01:18 PM   #13
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awesome reads

i read through it last night on my Iphone before bed, so i just read it again. It makes me want to lift
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Old 04-07-2009, 01:25 PM   #14
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Good read
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Old 04-07-2009, 02:16 PM   #15
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I'm taking the diet advice starting today. One shot of olive oil down, two to go. Game on!
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Old 04-07-2009, 02:30 PM   #16
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I'm taking the diet advice starting today. One shot of olive oil down, two to go. Game on!
Where's that barf smiley?

I mix it w/protein shakes and just have a P/F cocktail. That's a late evening meal, #4 for me. Sometimes pre-bed too if I'm out of CC.
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Old 04-07-2009, 05:04 PM   #17
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Good read

I think the most important concept I took away here was to do cardio while eating big.
Amen. I'm terrible about keeping up with my cardio.

Great stuff!
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Old 04-08-2009, 08:17 AM   #18
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Dante's stuff is very inspirational. I can see why so many people follow his methods. I can never quite buy into the "blast furnace" stuff or his "fat control" stuff. If you eat like a 300lb bodybuilder, you will get fat, even with a whopping 20 minutes of cardio every morning and green tea out the ass. Carb cutoffs are just a way to reduce calories so you don't get superfat, and "food combining" is just nutrition mumbo-jumbo, to me anyway. Or am I wrong? I figure his guys are staying lean with Vitamin S, not his nutrition plan.
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Old 04-08-2009, 08:50 AM   #19
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Dante's stuff is very inspirational. I can see why so many people follow his methods. I can never quite buy into the "blast furnace" stuff or his "fat control" stuff. If you eat like a 300lb bodybuilder, you will get fat, even with a whopping 20 minutes of cardio every morning and green tea out the ass. Carb cutoffs are just a way to reduce calories so you don't get superfat, and "food combining" is just nutrition mumbo-jumbo, to me anyway. Or am I wrong? I figure his guys are staying lean with Vitamin S, not his nutrition plan.
To me, the blast furnace comes from this concept:

If you have a 200 pound guy who doesn't eat much, doesn't workout much, and has a turtle metabolism, he might maintain at 1000 cals a day. So to sum him up, he weighs 200 and maintains at 1000 cals a day.

Now, if you have a 200 pound guy who performs recovery inducing workouts like its his job, eats his fill of quality food to support his recovery, and has a cheetah metabolism, he might maintain at 3000 cals a day. So to sum up, he weighs 200 and maintains at 3000 cals a day.

I'd say he's a blast furnace in action! Which guy is more likely to gain muscle, stay lean, and make physical changes? Its clearly the cheetah! Add another 1000 to his intake and a little more cardio and you're now looking at some nice caloric surplus for growth, without getting out of control fat.

I'm actually doing something like this right now, and I'll keep the board updated on my fat gains. I'm eating like a 220 pounder with 10% bf, which puts me roughly 1000 cals over my maintenance level.

I think Darkhorse can attest to the blast furnace as well.
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Old 04-08-2009, 09:09 AM   #20
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I want to believe! Increasing caloric expenditure so that you can eat more calories, etc, makes sense.

I just wonder what effect his nutrition & supplementation 'tricks' have beyond simply ensuring that his guys don't go overboard with excess calories. In other words, carb cutoffs etc just ensure that they don't eat 2000 surplus calories everyday, which would make them big but also fat (believe me, I know, LoL). But then again, if he's getting fast growth, his guys have to be consuming more than just a few extra hundred calories everyday. It takes a big surplus to really pack on the pounds.

Long story short, if you gain fat to muscle in a 4:1 ratio, for example, can Dante improve that ratio??? Calorie control tricks like carb cutoffs just reduce the speed at which you gain; they don't improve your muscle to fat ratio. Or do they??
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Old 04-08-2009, 09:16 AM   #21
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I want to believe! Increasing caloric expenditure so that you can eat more calories, etc, makes sense.

I just wonder what effect his nutrition & supplementation 'tricks' have beyond simply ensuring that his guys don't go overboard with excess calories. In other words, carb cutoffs etc just ensure that they don't eat 2000 surplus calories everyday, which would make them big but also fat (believe me, I know, LoL). But then again, if he's getting fast growth, his guys have to be consuming more than just a few extra hundred calories everyday. It takes a big surplus to really pack on the pounds.

Long story short, if you gain fat to muscle in a 4:1 ratio, for example, can Dante improve that ratio??? Calorie control tricks like carb cutoffs just reduce the speed at which you gain; they don't improve your muscle to fat ratio. Or do they??
I honestly can't say much because I don't exactly know what he means by carb cutoff.... Anyone know the details of this concept?
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Old 04-08-2009, 09:18 AM   #22
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IIRC, his guys don't eat carbs past a certain time at night (e.g., no carbs past 7pm). He moves teh carb cutoff up if someone is getting too fat.
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Old 04-08-2009, 09:30 AM   #23
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Something else I just thought of, maybe one of the biggest differences with his plan is the blast and cruise stages. It adds a cyclical aspect to the diet as well as the training (e.g., Kelly Baggett's No Bull plan). This may help prevent as much fat gain as, say, a 28 week non-stop bulk.
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Old 04-08-2009, 09:32 AM   #24
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Side note, I hate the "no (this or that) past a certain time" saying.
I don't "hate" it, but to me it's just a gimmicky way to say "don't eat too much." I don't see anything special about it or see how it would improve your muscle:fat gain ratio.
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Old 04-08-2009, 09:34 AM   #25
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I wish I had a handle on this stuff - I'm eating as much as I THINK I can fit in right now ( time and money) and only working out 2 day's a week and the scale still isn't moving - stuck at 175/180 for 6-8 weeks, and the other thing is I AM getting a slight gut....no problem with that but can't that only mean that I'm loosing muscle and gaining fat? Protein is right up there at 200-300 a day mostly from real foods too. Perhaps my furnace is pooped.
Eating in a decent surplus while working out only twice a week will get you fat, simply put. Think about it, your putting in two hours at the gym and then living like someone that doesn't workout and over eats for the rest of the week Your changes are what I would expect.
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Old 04-08-2009, 09:38 AM   #26
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I can honestly say that when Im low carbing it, I stay leaner. Carb cut off does seem like a simple way to get trainees limit carbs. Just don't frickin eat em past 7pm! Easy enough! It works because its simple, and I agree with it.
The simpler the better with trainees. People will come to me and ask if they can eat a certain food. I ask them if its in their plan. They say no, and then I say no. If I said maybe, they'd eat it for sure. He's just keeping it simple and putting a logical name to the concept.
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Old 04-08-2009, 09:46 AM   #27
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I don't "hate" it, but to me it's just a gimmicky way to say "don't eat too much." I don't see anything special about it or see how it would improve your muscle:fat gain ratio.
I meant moreso in the way that other nutrition tips/plans say to do this or that or not to do this or that after a certain time on the clock. 6-7pm is usually what they pick. 6-7pm means what? Usually that you go to bed at 9-10pm, which means a 4-hour window until your bedtime. That's fine, but if you go to bed at 3am or something like that and cut off certain foods at 6-7pm because that's "the rules" then you're wasting some time.

I know my point is nitpicky and only arguing scemantics, but it's worth the mention.
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Old 04-08-2009, 05:05 PM   #28
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I can never quite buy into the "blast furnace" stuff or his "fat control" stuff. If you eat like a 300lb bodybuilder, you will get fat, even with a whopping 20 minutes of cardio every morning and green tea out the ass.
I'm getting personally trained by him, and you're speculating at best my friend. Guess you're going to have to trust the results and my own personal testimony. 20 minutes of cardio and green tea LOL!!

I'm doing 45-60 minutes of cardio on every off day, and LOTS of other things I cannot talk about. Additionally, "eating like a 300 lb bodybuilder" will get YOU or A LOT of people HERE fat obviously because why? MO's 185ish, you're 200ish? I am personally 250 lbs, and the only way you're going to grow is if you eat a diet that someone 50 lbs over you would eat. Common sense. SO, a lot of what is said or done is not meant to be taken literally. Most of his writings are so general, and a lot of the population probably won't understand it since they're only getting half the story. As far as the "furnace", that's exactly what I'm experiencing. If I don't eat within 2.5 hours, I'm ravinous.
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Old 04-08-2009, 05:13 PM   #29
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Something else I just thought of, maybe one of the biggest differences with his plan is the blast and cruise stages. It adds a cyclical aspect to the diet as well as the training (e.g., Kelly Baggett's No Bull plan). This may help prevent as much fat gain as, say, a 28 week non-stop bulk.
Without going in depth, I know you undertand the concept training wise from our many talks with dual factor training. But just as importantly, that's where his specific dieting protocol's work it's magic. Meaning we're going back to the "furnace" question. When you're really piling in the QUALITY protein/foods/ect, and reving up the metabolism during the blasting phase, you're concentrating on a lot of things. When the cruise comes around, you drop a meal, which is what his trainees email on page one was referring to, and the effects from the drop in calories does to tighten you up.
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Old 04-08-2009, 05:15 PM   #30
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I meant moreso in the way that other nutrition tips/plans say to do this or that or not to do this or that after a certain time on the clock. 6-7pm is usually what they pick. 6-7pm means what? Usually that you go to bed at 9-10pm, which means a 4-hour window until your bedtime. That's fine, but if you go to bed at 3am or something like that and cut off certain foods at 6-7pm because that's "the rules" then you're wasting some time.

I know my point is nitpicky and only arguing scemantics, but it's worth the mention.
Don't think in terms of time. Just worry about meals. If you eat 7 meals per day, with major portions might I add LOL, instead of worrying about 4pm, 5:41pm, ect.. It's as easy as meals 5,6,7 is high protein without the carbs.
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Old 04-08-2009, 06:11 PM   #31
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I know that. Others don't and get their facts ****ed up. That's why I was saying meals should be referenced and not timetables. You should know me better than that - still

BTW I'm 205. I was 185 when I cut down to be a pretty boy.
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Old 04-08-2009, 06:28 PM   #32
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Sorry, I was on my way out the door (just woke up to boot) to get some cardio done LOL. Don't read too deep into my posts as I prefer to keep it generally speaking for everyone else.

The weight thing was an example that still stands - You at 205 won't be eating like a 300 lb beheymuth like I am LOL. Perhaps I should've used someone else that's around that 185 (dramatic effect!).
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Old 04-09-2009, 12:16 AM   #33
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Dante's stuff is very inspirational. I figure his guys are staying lean with Vitamin S, not his nutrition plan.
Dante's response to someone else..

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Also - most of his trainees that he takes on personally are on AAS.
B)Really? I love how people know who my emails are from but dont have my password. How would you know who I train? Or is more convenient to make up this stuff as you go along for your argument? Since Im the guy who is actually answering the emails and your the guy just guessing out of his ass....Ill say this. I would venture to say that 90% of my trainees are natural trainees and that might be even lowballing it. If I remember right I have 2 natural organization pro cards on my resume over the last couple years and just missed out on my third one on my trainee resume this last month. (pictures below)....But maybe I am wrong and (name removed) knows who I train more than I do.

edit: I guess i cannot attach pictures
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Old 04-09-2009, 08:21 AM   #34
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Thanks for clarifying, Darkhorse.

Quote:
I'm doing 45-60 minutes of cardio on every off day, and LOTS of other things I cannot talk about.
No fair being all mysterious about it!

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As far as the "furnace", that's exactly what I'm experiencing.
That's awesome. LIke I said, I want to believe. LoL

I know you come from a strength training background....Was it hard for you to adopt a bodybuilding program (yeah yeah, I know it's 'powerbuilding' but when was teh last time you did heavy singles? LoL)? Do you worry about losing top end strength? And has Dante ever written about a way to integrate his stuff into a more strength-focused routine?
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Old 04-09-2009, 09:29 AM   #35
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Thanks for clarifying, Darkhorse.

No fair being all mysterious about it!
Thats how DC keeps value attached to his work Its privileged information, and privilege is bought
If his methods didn't work, he wouldn't be able to make a living off of his training.


DH, I'm entering my 3rd day of 4000 cals and I'm actually feeling hungry more often and even a little tighter. I'll be hitting a cardio again tonight, 30 minutes low intensity again. Now I'm just waiting for that scale to make a move. If it doesn't I'm upping it another notch and truly eating like someone that is 50 pounds ahead of my weight!
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Old 04-09-2009, 12:10 PM   #36
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Thats how DC keeps value attached to his work Its privileged information, and privilege is bought
If his methods didn't work, he wouldn't be able to make a living off of his training.


DH, I'm entering my 3rd day of 4000 cals and I'm actually feeling hungry more often and even a little tighter. I'll be hitting a cardio again tonight, 30 minutes low intensity again. Now I'm just waiting for that scale to make a move. If it doesn't I'm upping it another notch and truly eating like someone that is 50 pounds ahead of my weight!
One of the SM I train with has an international competition coming up. He started doing LISS to help improve his recovery between events.

I like the idea. I just need to fight the boredom.
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Old 04-09-2009, 01:14 PM   #37
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Problem I fall into is, I'm lazy. I lift hard and heavy and the next day, I don't want to get up and do cardio. I want to rest and relax to get ready for the next hard and heavy day.

I need to stop equating recovery with "sitting around."

And not go on endless bulks. LoL That's where the DC cycles would seem to be very helpful.
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Old 04-09-2009, 10:24 PM   #38
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Mmmmm....endless bulk....
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Old 04-09-2009, 10:45 PM   #39
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Thats how DC keeps value attached to his work Its privileged information, and privilege is bought
If his methods didn't work, he wouldn't be able to make a living off of his training.


DH, I'm entering my 3rd day of 4000 cals and I'm actually feeling hungry more often and even a little tighter. I'll be hitting a cardio again tonight, 30 minutes low intensity again. Now I'm just waiting for that scale to make a move. If it doesn't I'm upping it another notch and truly eating like someone that is 50 pounds ahead of my weight!
Cool, give it more time. Takes about a month before you're truely in the zone!

EDIT - Looking back through my log, I think I'm eating like a 400 lb monster LOL! I'm just happy I'm not my trainer lol. He texted me last week weighing in at a dry 297 pounds LMAO!! Imagine what he eats.
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Old 04-10-2009, 10:48 PM   #40
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jeeze DH!!! What type of Cardio are you doing??? Just running? last I remember you weren't too found of that....
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My opinion? Too many kids these days are into the Abercrombie look and want abs. Don't waste your good growing years trying to be ripped. You are at a decent level of leanness - so keep lifting heavy, eating, and growing!! Become a monster.
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Old 04-11-2009, 09:10 AM   #41
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I haven't gone on a run since the Marines back in 03 lol.
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Old 04-11-2009, 09:16 AM   #42
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Problem I fall into is, I'm lazy. I lift hard and heavy and the next day, I don't want to get up and do cardio. I want to rest and relax to get ready for the next hard and heavy day.

I need to stop equating recovery with "sitting around."

And not go on endless bulks. LoL That's where the DC cycles would seem to be very helpful.
That was a textbook example of me from 2003 - 2007 without a doubt. Carbon copies lol. It wasn't until I was training with ironaddict that I finally figured out that strength training/bodybuilding and CARDIO/GPP were dependant on each other. Part of that was obviously due to being lazy vs. not knowing (common sense) because I was working 60 hours a week. So when I had an off day, that meant an extra few z's which I desperately needed.

Honestly though, the more time I spend with guys like IA, DC, and whatever other combination of letters lol, the more reliant I've become on cardio to keep my compass pointed in the direction I want to travel. Cardio is absolutely critical for just about everything from recovery, to minimizing fat accruel, increasing metabolism, and most importantly gym performance (ie. faster recovery between sets, more energy, less winded, stronger, ect).

Nowadays, there's very rarely a morning where I DON'T set my alarm an hour early and do my cardio, which is the polar opposite of where I was when I joined this very forum. In fact, I just woke up at 0400 a few hours ago and hit my gym up. Got 6 different tv's going to catch up on the news.
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Old 04-11-2009, 10:43 AM   #43
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Default More from Dante

MY huge problem with that article and anyone who argues against heavy training is they think its about a certain rep range......HUH? Who made the law that heavy = anything below 6 reps?

Heavy can be as heavy as you can use for 8 reps, 10 reps, 12 reps, 15 reps, 20 reps.

I cannot stand the guys who need to put things in these neat little boxes in bodybuilding, heavy has to go here, HIT has to go here, volume has to go over there, etc etc etc.

My guys train heavy as a MF and you would probably be hard pressed to find many seriously advanced guys that go to failure anywhere before their 8th rep on the first rest pause.

Ive seen this repeatedly over the years where various people on the boards associate heavy with doing 2-3 reps......where did you get that idea? Thats your own idea of it.....and in my opinion its wrong!

If you are doing 405 for 20 in a deep squat.....thats downright heavy......if you are doing a 365 reverse grip bench press for 20 reps rest paused (12+5+3) thats downright heavy.....but alot less dangerous than some guy doing 375pounds in this forum for 7 reps to failure on the reverse bench press who thinks he is doing moderate reps.

I never have understood why people get so confused on what makes a person larger muscularly. Do you really think if Ronnie Coleman in his 4th week of lifting thought "hey this is pretty comfortable I think Ill stay with 185 benches, 225 squats and 185 deadlifts the rest of my career" that you would see this below in the black and white picture? If weight doesnt matter at all....then why the heck take a chance....take the EZ chair recliner route and lift comfortably.

Three bodybuilders with similiar genetics and roughly the same height....Flex Wheeler, Chris Cormier, Ronnie Coleman. And I would venture to say that Flex had the best bodybuilder genetics out of those three. Now what were they known for.
Flex = comfortable training and competed at 218 to 228 onstage with 236 I believe his highest ever

Chris Cormier = Heavy training with bigtime weights and even with a beginning silhouette like Wheelers he was able to compete at 240 to 258 onstage with 262 I believe being his highest. So he got onstage roughly 25-30 pounds more muscle mass past Flex Wheeler.

Ronnie Coleman = forkift training....strongest bodybuilder in the world, used training poundages that were ridiculous....competed at 302 pounds at the Russian Grand Prix and won Olympias at 296 and 287 pounds respectively.........you make the call.

I see guys on other threads saying various things about random bodybuilders "oh they should of trained like Shawn Ray or Flex Wheeler and gotten the classical physique".....what?!?! Please post your pic so i can see what that classical physique training is all about and we can as a forum make the decision that you now have a carbon copy physique of Flex or Shawn Ray.

Do you really think Markus, Nasser, Dorian, and others could possible change their genetics and create a wasp waist ala doing Flex/Shawn's training? Please.....

Mike Mattarrazzo and Mike Francoise are 2 prime examples of people who knew they didnt have the god given shape of Flex Wheeler and decided to go at him like a sledgehammer. Both those guys got so big that they made the judges decide to give them the call over Flex. Mattarrazzo at the USA's and Francoise later on at the Arnold Classic. Nothing they could of done training wise would of ever made them ever have the physique of Flex Wheeler so Francoise rack deadlifted and powerbuilt his way to a massive contest winning physique.

400 pro bodybuilders out there using the same drugs and all with god given genetics and who are the continual ones that rise to the creme of the crop in thickness? Power bodybuilders......Johnny Jackson, Branch Warren, the aforementioned Francoise, Coleman, Cormier, Ruhl, Yates, Dennis James. etc etc etc etc

Then you get the lone knight in the dark yelling the Paul Dillett and Vince Taylor card.......great lets hope you had the same mom and pop as Paul and Vince then because millions of people across America are taking the "comfortable training" route and they sure dont look like Paul or Vince.

I dont get why this is so hard......forever increase intensity? Ok today your going to do super sets....tommorow you need to beat that intensity to get better....what are you going to do four years from now? Giant sets that are rest paused, staggered and then drop setted and then forced reps and then partials followed by static holds followed by negative only reps? Youll be a psychotic mess trying to forever beat your last intensity session.

Increase the weight and beat what you did yesterday and you took care of the problem.

Its pretty darn easy to be honest with you this whole hypertrophy thing. If today in your first workout you can do (after warmups)

incline presses 135 x 12
military presses 95 x 12
reverse grip bench presses 95 x 12
barbell curls 55 x 12
reverse curls 20 x 12
pulldowns 110 x 12
deadlifts 135 x 12
squats 135 x 12
leg curls 90 x 12
standing calves 90 x 12

and you train for the next 5 years using intensity techniques and semi comfortable training and you see that your doing

incline presses 155 x 12
military presses 115 x 12
reverse grip bench presses 120 x 12
barbell curls 70 x 12
reverse curls 30 x 12
pulldowns 140 x 12
deadlifts 185 x 12
squats 185 x 12
leg curls 115 x 12
standing calves 110 x 12

You sure as hell aint going to be that big.

But if you went down a path of progressive strength training switching out exercises at plateaus and plotted out a gameplan of pushing yourself along with the proper eating and 5-6years later found yourself doing

incline presses 365 x 12
military presses 275 x 12
reverse grip bench presses 365 x 12
barbell curls 225 x 12
reverse curls 90 x 12
pulldowns 350 x 12
deadlifts 500 x 12
squats 500 x 12
leg curls 225 x 12
standing calves 450 x 12

You are going to be a big MF.

Almost seems to easy doesnt it to the chronic OCD overanalyzers that make up the majority of the bodybuilding world

I hate to be a dickhead and use one of my guys .......but for example im going to. Dusty Hanshaw ....heck when i first joined this board around 2004 or so, nobody ever heard of him. Do you know why? Because he was a ex hockey player just kind of getting into the swing of this bodybuilding thing and he was smaller than the majority of the guys on this board right now.
That guy has never used GH, has never used insulin, and a huge amount of ego's on this board would be red faced and embarrassed if they ever compared what they themselves do ergo wise to him.
What separated him from the pack to where he is one of the biggest of the big on these boards and his name is being mentioned now nationally?

He ate his way up progressively, and trained his way up progressively to become the big dog on the block and flew right by thousands of bodybuilders on these boards in doing so where he now shakes floorboards at nearly 300 offseason and walks onstage at 242-255 at 5'11"

(link removed)

It pains me to see the same guys on these boards year after year jumping around like a chicken with your head cut off when "how to get it ****ing done and getting it ****ing done" is right there in front of you.....yet it is a continual cluster**** of mindgames of "is there a secret? Is that guy using a secret compound? He must be doing something secretive that I dont know about, he must be abusing himself because he used to be smaller than me and now he is 2x my size"

No he just stopped overanalyzing everything and got down to brass tacks. This endeavor is about beating today what you did yesterday and beating tommorow what you did today and being 2x better than you were last year at this time.....and if more people developed a gameplan about where you need to be next year on April 6th compared to where you were this year on April 6th......they would be alot more successful. But bodybuilders with the mentality they have dont think in that concept and think of todays workout only. You can mindmuscle connection 35 pound dumbells for 11 reps all you want till the cows come home....but ill give you some factual reality.......if in 10 years you are still mindmuscle connection repping 35 pound dumbells for 11 reps make sure you also make the connection of the tape measure around that bicep because its going to have the same reading it did a decade ago.

Thats my rant for the day......I cant get rid of this cough and im bitchy.
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Old 04-11-2009, 10:44 AM   #44
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Ill tell you what else bothers me since im ranting today....

People who forget totally of where all their muscle came from.

Ive seen the following scenarios too many times to count.

1) Guy bulks up bigtime and trains heavy for years and walks around with yep a little too much bodyfat and yep probably a little bit unhappy at times because of that bodyfat. He then decides to do a precontest diet and train lighter because
a) he is getting up in years
b) he no longer wants to be the big smooth bloated guy
c) he is unhappy

So takes off all the bodyfat, looks like a million bucks and tells everyone within 1000 miles listening distance that "his training is going awesome and he is making the best gains of his life".....because lets face it noone wants to say "yea what im doing trainingwise isnt doing jack crap to be honest with you" and noone wants to think that the training they are doing right now isnt the "100% tip top elite best training they could be doing to themselves" so they convince themselves and everyone in listening distance of just that.

Reality is: That guy built all that muscle mass with those years of heavy training and being "Bobby bloatfish" and only when he dieted down to leaness was he able to see it. But like all the others he forgets how and where he actually built his muscle mass.

If I had a nickel for every bodybuilder ive seen do the above I could retire right now.....including some guys on this very board who forgot how they got really big in the first place.

Craig Titus was a perfect example of someone who did this although he never allowed himself to get terribly bloated due to all the antiestrogens he would use year round.......Guy trained heavy as hell in his early years and even had full pecs at one time....but then tears his pec on the flat barbell bench press with 500 pounds on there.

He then goes over to this "blood volume training" and all you heard from him was "best gains ever"...etc etc etc...and what is was truly was he already had the muscle mass built beforehand....he never got much bigger over the next decade.....and then after many years of him training lighter and lighter he started losing his density and thickness especially in the pecs and in his front quad shots (picture below) ....and just started to look tired
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Old 04-12-2009, 07:14 PM   #45
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That was a textbook example of me from 2003 - 2007 without a doubt. Carbon copies lol. It wasn't until I was training with ironaddict that I finally figured out that strength training/bodybuilding and CARDIO/GPP were dependant on each other. Part of that was obviously due to being lazy vs. not knowing (common sense) because I was working 60 hours a week. So when I had an off day, that meant an extra few z's which I desperately needed.

Honestly though, the more time I spend with guys like IA, DC, and whatever other combination of letters lol, the more reliant I've become on cardio to keep my compass pointed in the direction I want to travel. Cardio is absolutely critical for just about everything from recovery, to minimizing fat accruel, increasing metabolism, and most importantly gym performance (ie. faster recovery between sets, more energy, less winded, stronger, ect).

Nowadays, there's very rarely a morning where I DON'T set my alarm an hour early and do my cardio, which is the polar opposite of where I was when I joined this very forum. In fact, I just woke up at 0400 a few hours ago and hit my gym up. Got 6 different tv's going to catch up on the news.
This is really interesting, im going to have to do some research and look into this a little more. I've never associated cardio with muscle recovery..but it really does make sense when it comes to having more energy and stamina in the gym.
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Old 04-13-2009, 03:48 PM   #46
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Default Bulking and Cutting - Dante

Cutter, Bulker, Cutting, Bulking-WHAT A CROCK OF BULLSHIT

-DOGGCRAPP-

If i never hear these words again in my life it will be too soon. I cringe everytime i hear someone (straight from bb.com) say "im coming off a bulker and now im doing a cutter"..What the hell is that?..that is the most idiotic concept ever! So what your doing is taking 2 steps forward for 4 months and then 1.5 steps backward for 4 months and repeating over and over? Talk about a waste of valuable time! Half your freaking year is gone to hell because your cutting for half of it and gaining no muscle. How bout a novel concept for you? How bout getting dramatically larger over time with huge food (protein) intake and super heavy training but adhering to carb cuttoffs and doing cardio (for increasing hunger and keeping bodyfat at bay reasons) so that you stay lean!!!!!!!!!! Gee whiz, might that be a better way?!

Bulker: An Excuse to become a fat **** for the sake of beleiving your putting on muscle mass to others and yourself (and you probably are but at a 50/50 ratio of muscle to fat--wow thats awesome!)

Cutter: 3-5 months of wasted muscle building time (trust me youll be building very little muscle mass during this) in the quest of turning yourself back from a fat slob you turned yourself into to someone presentable.

THINK ABOUT IT!!!! Your 200lbs, eat like a 250lb guy to get freakshow bigger, and train like a rhino with heavy weights to get larger but also do everything in your power (green tea, cardio, carb cuttoffs) to keep at a bodyfat percentage that your proud of or can live with. This is all about turning your body into a muscle building fat burning blast furnace!

If you do bulking and cutting for the next 2 years and with all those "cutting cycles" adding up to a years time, guess what you just gave up a year of lifting--one year of nonexistant muscle mass accumalation. Thats like lifting for the next 6 years and you only get 3 years of productivity out of it. See the problem is, alot of people try to stay lean year round while also tryng their hardest to put on muscle mass and they do it all wrong. They eat like a 190lber trying to get to 250lbs and think that--by some miracle that will get them there. This is all about becomeing a food processing machine here. Take in a surplus (protein/food), create a demand to put on muscle (seriously heavy lifting/DC training) and then taking care of excesses and burning them off (carb cuttoffs/cardio/thermogenisis)----eating and training like a 300lbs offseason behemoth but doing everything else in your power to be that guy walking around at 7-14% bodyfat (whatever floats your boat)....See its not that hard, just think it out....but most of all dont waste your freaking time taking 2 steps forward and 1.5 steps backward....this is about constant forward progress. If I hear anyone say "cutter" or "bulker" again on this board, you get the official title of "bodybuilding.com guy", like a scarlet letter.

This is constant bulking and cutting at the same time and you dont forsake one for the other unless your competing for a show.
You turn yourself into a machine and you keep that machine evolving. Does anyone in this forum actually beleive that if you are 200lbs and doing cardio 3-4x a week at 30-45 minutes a pop but eating 400-500 grams of protein and a shitload of food to get bigger that - YOUR ACTUALLY NOT GOING TO GET BIGGER BECAUSE OF THAT CARDIO? If your not getting bigger then your either not eating enough or your a young guy whose metabolism is so fast that your one of the lucky ones who doesnt have to do cardio. Thats another story I have to write about one of these days--Cardio. Every time I hear a guy tell me...."I just cant eat enough"....I ask him "are you doing cardio?", and he gives me that puzzled look and thinks "why should I do cardio? I have trouble gaining weight and eating enough".....BINGO!!!!! What do you think cardio does? You get up in the morning and start your day with some cardio I guarentee youll be starving the rest of the day and be eating like a damn horse. IT HAPPENS EVERY SINGLE TIME. Cardio is a two way street--increases hunger and keeps you lean. You have trouble getting bigger? Add cardio first thing in the morning after 30 grams of protein in water and some bcaa's and watch yourself eat the rest of the day! You wont be missing meals, youll be starving. Which leads me to getting off this computer because im starving.I wrote this very fast because im late--so sorry bout that

DOGGCRAPP
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Old 04-13-2009, 03:52 PM   #47
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Default Dante's Beginnings

ok im going by memory....

started lifting at roughly 19 and a half and i was 6' 1.5" and 137 pounds (yes you heard that correctly, and yes it sucked and yes i had skinny people calling me "a bag of bones")

I studied everything I could about gaining weight and training for size....I remember a book called "Beef It" put out by Robert Kennedy that I used in the very beginning to get going.

I did mon tues thurs friday routine half one day half the next, low sets, and i think only one (at the most two) exercises per bodypart.

I was freaking determined and I ate just like the magazines said to in gaining weight (they were all very similiar in their advice)....6 X a day, alot of milk, eggs, meat, pancakes, rice, potatoes...it was very basic and I did it 365 days a year for 2 years straight because my prior attempts at gaining weight pre 19 without even lifting didnt work very well.

Those 2 years = I got to 150-155 fairly quick and then got stuck there, kept at it and got to 162-167, got stuck there and so on and so on 175, 182, 188, 192 and i ended up about 196.....but ive always grown like that....ill go to a weight and be stuck there for months and months up to half a year but experience has told me to keep doing what I am doing and then boom...I take off another 10-12 pounds and stick there....its never a gradual slow for me....its always has been like my body catches up to itself.

So after 2 years I was 196 and pretty happy...although admittedly a little smoother than I had been at 137.

Then I became an idiot...a complete idiot.

For the next 2 years I got driven and determined to put things in overdrive and did the exact OCD that I tell other people not to do.

I trained 3 days on 1 day off 3 days on 1 day off for about 2 years and did the routines of the guys I was seeing in the magazines including Lee Haney and Berry Demey. I still ate like a house but I was overtraining so damn badly it was ridiculous.

Rich Gaspari's leg routine was

7 sets of squats, 4 hacks, 4 leg press, 4 leg extension, 3 leg curl, 3 standing leg curl, 3 stiff legged deadlifts, 3 standing calf, 3 donkey calf, 3 seated calf and that what i was doing and i was doing all those sets hard.

My leg workouts were taking 3.5 hours and i was destroyed after.

I bombed away like that for 2 years thinking I was the most hardcore MF there was...what a freaking waste of time and hours upon hours of workouts.

I ended up about 202-206......about 6-10 pounds gained in 2 years of those brutal workouts and it wasnt from the workouts it was from not ever missing a meal (i went 3.5 years without missing a meal at one point, getting up in the middle of the nite to eat if i had missed a meal to cook eggs and pancakes....LOL)

I cringe at the manhours and time i wasted during those 2 years.

I think I hurt my back on a hack squat (i good morninged it up instead of standing up with it) and during that down time of about 3 weeks I think I reassesed everything I was doing...Everything.....I got to the point of thinking "half this stuff dont work, I do it because that pro/top amateur/guy says it does and he only does it because he is scared NOT to do it".....so i just broke it down for myself and just started formulating things around progression, strength training, recovery, and not wasting valuable time doing fluff exercises and things that werent productive.

I quickly went to 212....got stuck there for a little bit and then up to 222-224

kept pounding away and tweaking my lifting ideas slightly ( i knew i was on the damn right path though ) and made my way up to 236 and then 238 and i got stuck at 238 for a hell of a long time.....excruciating long time....frustrating.

I think I hit 242 on a good day with 2 rolls of quarters in my pocket when my frustration got the best of me......I was at a severely hardcore powerlifting gym training with the heaviest weights I could, diet was spot on, 7-8 years into training and I saw some guys come into that gym who were behind me for quite some time, catch me and pass me.....and it got to my ego bigtime because I knew how they did it. I accomplished 105 pounds natural training my ass off and was very pissed that someone could go by me who didnt train as hard, and i surely knew didnt put the food down as I did.

So I made a choice at that point and trained enhanced (and when i say that im talking minute because i was scared shitless) and went to 256 got stuck there, then went to 263 and got stuck there for what seemed to be awhile...276.....283 (which is a number in which my body loves to be at for some reason), then on to 292, 297 and topped out at 303 (and that felt heavy very heavy and not too healthy.....the 300 barrier felt great on paper, didnt feel too good personally changing shirts 3 X a day and walking around the mall felt like a 20 mile run and my feet would be killing me)......

backed it down to 290.....and nowadays i hang anywhere between 270 and 287......and I am content with slowly going downward now as Ive accomplished what i wanted to accomplish. I still train ala rapid muscle mass accumalation as thats the way I am programmed but i eat pretty clean now and Im in no way trying to gain weight.
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Old 04-13-2009, 03:56 PM   #48
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BTW, most of us don't venture out of this board, so a lot of these I just took from IM vs. posting the links to all this as per our board rules. This is the best way I can give *any* insight into what I'm personally doing w/ my trainer. Hope everyone enjoys! Post comments/questions if you like although I probably cannot go in depth w/ answers or insight into the strategy that we're using lol.
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Old 04-13-2009, 04:39 PM   #49
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No one better ever accuse him of not putting his thoughts on the proverbial paper!
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Old 04-13-2009, 05:18 PM   #50
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Dark Horse, coming from a strength training background, have you lost top end strength and do you worry about it? I know you train 'heavy' with DC and it's 'powerbuilding' etc but you aren't working up to heavy singles, etc. Does that screw with your head?

Also, you keep emphasizing 'clean' food....in your experience, I'm sure you've done it both ways, pigging out and eating clean....have you really noticed a differnce since you've been eating clean (eating big, but eating clean)?
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Old 04-13-2009, 06:08 PM   #51
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Dark Horse, coming from a strength training background, have you lost top end strength and do you worry about it? I know you train 'heavy' with DC and it's 'powerbuilding' etc but you aren't working up to heavy singles, etc. Does that screw with your head?

Also, you keep emphasizing 'clean' food....in your experience, I'm sure you've done it both ways, pigging out and eating clean....have you really noticed a differnce since you've been eating clean (eating big, but eating clean)?
I don't worry about it whatsoever. In my experience, something like bench press is all about technique and triceps. There's a reason why Dante and most every other DC trainee doesn't even consider bench pressing. Even while DC training, I know I can still bench at least 345 paused on my chest. I'm always around there not that it matters to me lol. As long as I'm continually progressing (ie getting stronger), I know my lifts won't suffer at all. If I can do 455 x 10 deadlifting, I KNOW I'm in the 500's for a single, but again, it doesn't matter to me.

I think the fact is that DC training is 100x's more effective if you're coming from a strength background. It's just that black and white IMHO. If a trainee comes from a bodybuilding background, well terrific -> He knows how to diet and has a mind muscle connection lol. Someone coming from a strength background knows what? -> How to train HARD, recruits at a much higher neural capacity, and all he/she needs to do in order to be successful DC'ing is quite simply slow down the eccentrics, and refine the diet. Now, you tell me, which trainee will be more successful in the long run with THIS style of training = One set, you're done, finished, move on, don't leave anything left in the tank! I know some people will say the opposite, but I'd be willing to bet 90% of all those SERIOUSLY blasting and cruising month after month will absolutely prefer learning strength before heading into a powerbuilding template like this. But more to the point, if you do venture to intensemuscle and see the kinds of monsters they're producing, be sure to see what kind of numbers they're putting up. Good luck finding too many of Dante and Dan's trainees squatting anything under 315 x 10. That's just the way I see it.. There's a big difference inclining 275 lbs for a gruelling 14 RP compared to someone else with 200 lbs. And if anybody thinks that doesn't matter - They haven't bothered reading this thread. Personally, learning how to clean up the diet when you already come from a strength background catapults you in the higher eschelon of DC training without a doubt. Being a powerlifter, my core and hammies are super strong.. Strong enough to t-bar row for a set of 15 w/ 7 35's lining the mother****er. Most bodybuilders just aren't that strong to stabalize that weight, let alone have the lower back to survive that kind of TUT.

In regards to clean eating, that's something I've always done. It's common sense LOL. It's just that I've never eaten the sheer magnitude of food he's making me eat everyday. That said, after a month of this eating, it's not half as bad anymore IMHO. And the influx of energy I have allows me multiple PR's in every exercise.
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Old 04-13-2009, 06:51 PM   #52
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BTW, I'm not saying you won't be successful if you're not lifting the slag iron. Just wrote that post quickly after my 1.5 hour long upper session LOL! Don't want to come off as a prick.
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Old 04-13-2009, 07:29 PM   #53
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Don't want to come off as a prick.
Not at all. Thanks for the info.

Does Dante let his guys eat dirty? I'm thinking, powerlifter dirty (i.e., sacks of double cheeseburgers, LoL).
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Old 04-13-2009, 07:34 PM   #54
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That guy is ridiculously HUGE!
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Old 04-13-2009, 07:53 PM   #55
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That guy is ridiculously HUGE!
Ummm, yeah.
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Old 04-13-2009, 08:06 PM   #56
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Ya know, he kinda looks a bit synthol....
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Old 04-13-2009, 08:27 PM   #57
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Ya know, he kinda looks a bit synthol....
Really? Do you have experience with synthol? Either way, you're mistaking hard work and dedication on his part. I'm not at all saying he's natural by any means, but that was just stupid. So in your opinion, did he use synthol on every bodypart or just a few parts because if that was the case, it looks like to me that he must've bought that shit by the ****ing gallon LMAO!

Edit: I could probably hand out the same gear to everyone here including myself, and come nowhere even in the ballpark to what he looks like.
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Old 04-13-2009, 09:23 PM   #58
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Really? Do you have experience with synthol?.
No - zip. But it's a small picture and he's taking up so much of the space! lol!
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Old 04-13-2009, 11:37 PM   #59
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I could probably hand out the same gear to everyone here including myself, and come nowhere even in the ballpark to what he looks like.
True statement. I'm sure I'm not the only one here who has a friend or knows someone who has taken "enhancements." Sure, they got pretty big, but unless you are training/eating like a monster, you just look the other guy who's got juice.

He is truly massive, juice or no juice, that's impressive
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Old 04-14-2009, 12:20 AM   #60
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True statement. I'm sure I'm not the only one here who has a friend or knows someone who has taken "enhancements." Sure, they got pretty big, but unless you are training/eating like a monster, you just look the other guy who's got juice.

He is truly massive, juice or no juice, that's impressive
Yeah...you can't fake that. Keep it coming DH...im sucking all this up like a sponge
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Old 04-14-2009, 12:50 AM   #61
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ur cardio DH!??? Whats that looking like? IE Every non training day you do it for an hour?
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My opinion? Too many kids these days are into the Abercrombie look and want abs. Don't waste your good growing years trying to be ripped. You are at a decent level of leanness - so keep lifting heavy, eating, and growing!! Become a monster.
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Old 04-14-2009, 01:27 AM   #62
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I really want to keep this on point - Dante's insight on training. I'm just a trainee posting what Dante himself has already posted across a few different forums. I can't get specific on anything that I'M doing for obvious reasons. Like I said, I don't need 296 lbs of SuperD reigning fire and brimstone on me for acting like Mother Theresa dulling out free advice.. Which might I add I PAID FOR! I don't like anyone THAT much truth be told lol. I don't know if I said it, but there's 70% of it floating around everywhere in the very basic general sense. Many people can take that general 70% and apply it to themselves with great success. Every so often, Dante will toss out a freebee at IM for loyal members so keep an eye out. The other 30% I'll keep to myself, forever and ever, Amen.. It's quite a burden I know, but I can tow the line.
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Old 04-14-2009, 05:16 AM   #63
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"I dont care if he has to dry hump a cockerspaniel to get psyched up for the lift" – DC

if "having a pal" was between you and a chimp from the local zoo, Id be buying a shitload of bananas at the grocery store right now.

"i Don't Care What Some Buck Fifty Mag Guy Tells You, He Who Makes The Greatest Strength Gains Over A Period Of Time Will Have The Greatest Mass"

''i could teach an orangutan to drive a stick shift quicker than i could teach you this program''

YOU WANT TO TELL ME TO **** OFF FOR BEING AN ASS TO YOU THEN FINE, BUT YOU ARENT GOING TO DO MY METHODS LIKE A 13 YEAR OLD GIRLSCOUT WITHOUT ME SAYING SOMETHING ABOUT IT

" I dont think Im asking for much--5 worksets "

And theres been many a time I pussed out like a blatant candyass at 17-18reps because I couldnt take the pain anymore---those are the times i go home and put on a girlscout uniform, do a little needlepoint and cry myself to sleep.

"Trust me skip, Ive dieted down twice for shows (before pulling out due to overwhelming work priorities) twice before and it doesnt get much better than whats seen. True story-Im walking out of the gym one day and this mother (no not a MILF JIM!)and her 2 little boys are there--one says"wow your big make a muscle!"--I pulled up my sleeve and flexed the pipe and the kid goes "Flex!"....I said "I am!"....him:"no your not"....me"yes i am!!!".......I walked away with my tail between my legs and decided at that point forward if I ever get asked that question again, Im going to drop my sweats and hit a quad shot, I dont care if its in church."

"Or the constant complaining like "christ i used to incline press (*yea with a 8 inch bounce and your partner pulling up 40lbs of it) 225x6 and now with controlling the descent I was only able to do 185 x 8 first time out---well shucks Bucky welcome to the world of lifting correctly to actually gain muscle mass. Guess what? Im going to make you so strong in such a short time that your old poundages will be a distant memory and even better you're training partner wont be getting bigger biceps spotting you and you wont be cheating your ass off doing it.

"FH coined the phrase "cluster****" training and I have to just sit back and laugh when I see that post on bodybuilding.com "MY 5x5, HST, DFT, DFST, DC, Westside Hybrid" .....Huh? 6 months down the road how the hell do you know what actually worked and what didnt? Talk about overanalyzing your buck 63 ass off. "


"Im not going to let the profileration of people who think they are hardcore to the bone but who are truly candyasses do this training that has my name on it--no way in hell. And Ive seen alot of that lately--too much--every lame trainer around is trying to do this kind of training now thinking its the missing link and it pisses me off. You know why your not growing? Because you are a lame trainer bottom line. You have one chance with the logbook and this is low volume training which means you have one chance at doing it right. YOU WANT TO TELL ME TO **** OFF FOR BEING AN ASS TO YOU THEN FINE, BUT YOU ARENT GOING TO DO MY METHODS LIKE A 13 YEAR OLD GIRLSCOUT WITHOUT ME SAYING SOMETHING ABOUT IT"


"My bodybuilding.com satire: Well I tried DC training for 10 days and I was highly dissapointed, not only did I not gain the 37lbs of muscle I had expected in that time but my freinds said I looked less swole in my wifebeater that I wear everywhere (mall, church, weddings, my senior reception). I changed it to a DC, HST, BFT, IOU, HIT, down with OPP, PTA, TWA, YMCA, hybrid while I did a "cutter" for 12 days to get absolutely shredded to the max. I missed my 45 sets of cable crossovers during my chest workouts which Ive been doing for 3 years with no size increase but it sure looks like it works in the mirror. I also did the DC diet which I know is nowhere online and is individualistic but I went by the basic principles of not mixing carbs and fats if you can help it and came up with this

1)captain crunch (2 cups of it-HARDCORE BABY!!!!!)

2) a piece of cheese and 4 scoops of solidified bacon fat (high protein and fats like DC recommends--I just dont like the taste of olive oil)

3)country fried steak with a pop tart (protein carbs)

4)massive weight gainer protein drink (600 grams of carbs per serving)

5)post workout-a banana sprinkled with parmesan cheese and some chocolate milk and a bowl of spaghettios with cut up sausage in it

6) depends if its a weekend nite or not--if its a weekday its usually one egg white and a huge plate of fettucine alfredo with 6 scoops of solidified bacon fat before bed. If its a weekend 14 cans of high carb beer and whatever I get at Denny's at 3am in the morning--if Im not barfing my brains out somewhere or nailing some drunk 275lb hottie from the party

All and all I am going to say DC didnt work for me and I need a massive pump with fufu exercises to grow and more importantly to look at my 167lbs like its 287lbs of monstrosity in the gym. Im presently using the Weider flushing and bombing principles both in training and while on the toilet with the above diet. Ive been on this way of training for 3 days and I can already see huge gains and Ive added probably 4 inches to my arms. I dont know how much Ive gained on my legs because I dont train them. I will do this for the next 13 days to monitor the massive results and then i will do a cutter, bulker, cutter, bulker, culker, butter (huh?)...



started lifting Jan 1 2000 at 167lbs at 10%
did a bulker for 12 days and then a cutter for the next 353 to bring out the cuts.
Bench-185
squat-dont do legs
deadlift-too hard so I do one arm seated cable rows
TOTAL=2350!!!! (NUMBERS DONT LIE--ONLY THE STRONG SURVIVE!)
Presently 167lbs at 15% bodyfat"

You're not a jerk and you're right about people who don't know any better
about changing exercises all the time. We've all seen it and some of us used to do it. The damn magazines like to call it "Shocking" the muscles. I say we call it, "Shock Therapy", lol, cause it's about as useful.............


"280lb Inhuman who will chew on your car bumper if he knew you hit a deer the week before to get any remnants of protein"


" Here is my workout today

1 set of hamstring glute kickbacks from a low cable assembly with one of those fuzzy collars on my ankle and I had leg warmers on *(restpaused of course)

5lb dumbell flyes on one of the 24 hour fitness blue balls (done on a slight incline to isolate the upper outer quadrant of the stanchion CB37 fiber of the upper pec)

heavy sidebends with 100lb dumbells to get huge obliques

40 sets of cable crossovers for chest because every single one of the 17-22 year olds in my gym do it religiously yet somehow there is a forcefield around the leg equipment

heavy squats (2 inches down and back up) leg presses (3 inches down and back up) and hacks (2 inches down and back up) with as many 45's as i could find so I could look cool as hell and *like an animal to people around the gym yet still get no clue why many years later I still have no quads

shadow boxing for 12 minutes but not by myself in the corner to not bug people, but right in front of everyones way and the dumbell rack so everyone in the gym can think "wow that guy must be one tough bastard"


(if anyone cant tell im joking or you actually do the above--its time to give up lifting and take up butterfly collecting) "

"You can tie your balls to a spaceship it doesnt mean your going to Uranus!!!"


my answer to this question is "blueberry"

You can crap chicken in a bucket, but that doesn’t make you Colonel Sanders
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Old 04-14-2009, 05:25 AM   #64
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" Its those 5-7 meals consistently eaten every day (even when your not hungry) repeatedly over weeks and months and years that will get you there-not the exotic compound you feel is missing from your juice stack or that you think your current training regimen might be off. If you dont have the ability to forcefeed yourself at times when you arent even remotely hungry--you are not going to make it to the upper echelons of size in this sport."

and

"I want you guys to feel you way thru all this and pick and choose what exercises work best for you rest paused--you know alot of them that I like but hell if seated cable rows for 12-20rp feel like it destroys your back--be my guest (BUT IF I HEAR OR SEE ANY OF YOU DOING ANKLE KICKBACKS FROM A LOW PULLEY ATTACHEMENT WITH A FUZZY ANKLE BRACELET ON FOR HAMSTRINGS DC STYLE--IM GOING TO BUST YOUR ASS ON IT IN AN OPEN FORUM)"

"IM hardcore as freaking hell and I couldnt put down a 100% cal casienate shake."

"Talk about misjudgement. The thing took off like wildfire, out of control, from word of mouth of the gains people were making and its gotten 150 thousand views now. An henceforth Im now stuck with the name Doggcrapp. I laugh about it but I hear alot in my emails about people getting fast-track gains in muscle mass in their gyms and other members are asking what they are doing-Theres usually a pretty bewildered look when they hear "Doggcrapp Training"---Most people call it "DC training" and I call it "Direct Continuance" Training "

"If you go in every gym in america 80% of those people are doing laterals. People love to do laterals, they love to look in the mirror at themselves doing laterals. Do they work? Yes for some people. They definitely work for Jay Cutler (and Jay Cutlers incredible genetics). But with all these people doing lateral raises how many do you see with outstanding delts? One out of 50? One out of 100? Im not seeing many. How many people smythe front pressing 315 for reps or smythe behind the neck pressing 315lbs(to ear level only) for reps, or a whole weight stack with a dumbell chained to it on a selectorized press machine have small delts? This is all about constant progression upward and forward and its very hard to start with side laterals with 35lb dumbells and end up around 135lb dumbells for side laterals over time like you could do with dumbell presses. "

"middle of the nite)--if they get hungry they either eat like 6 or i have them make a zero carb protein drink in water at meal 6 and put it in the bathroom so when they get up in the middle of the nite to urinate they down it (Just dont be so groggy you piss in the shake and down it-lol)"

"There comes a time when you have to read something and think it out, use deductive reasoning and believe in it. I saw you post "I did DC training tonite" and I still to this day dont know what you did"

"--he knows he needs to bump this up to gain and bump that down if needed---its a very very tough line to ride because if you dont give a little when trying to gain muscle mass because your so scared of putting on bodyfat--here is the 100% truth--UNLESS YOUR BLACK OR YOUR GENETICS ARE UP THERE ON THE ELITE SCALE (.0001%)YOUR NEVER GOING TO BE THE BIG BOY ON THE BLOCK IF YOU DONT GIVE A LITTLE TO GET A LITTLE. If I could count the bodybuilders in this world that are stuck in that 200-220lb area it would be astronomical. And they want to so badly to be 250 260 270lbs of monstrousity but almost every single one of them will be gaining that 2lbs this year, 2 lbs next year, and so on and 5 years from now they will now weigh 212lbs. In my eyes if your a bodybuilder trying to put on muscle mass, you just waisted 5 growing years that youll never get back. "

"I have to be the nice guy because of Trueprotein and being the origin of this DC training stuff. But alot of times I dont want too. "

"You can ask TPC, there are times at work when i see a post and I have to do everything in my power not to post because I will go off. "

"THOSE TWO WERE KAZMIERS TRAINING PARTNERS--ARE YOU GOING TO SIT HERE ON YOUR HIGH HORSE AND TELL THIS FORUM THAT THE 3 TIME STRONGEST MAN IN THE WORLD HAD BAD TECHNIQUE!!!! "

"Inhuman has it, Raul has it, FH and others on this board. Ive had some trainees who didnt have that extra gear though when the going got tough and instead of having that uncanny inner anger build up that drives that rep up, they gave up on it. You got to be kind of a nut job (in a good way)"

''i could teach an orangutan to drive a stick shift quicker than i could teach you this program''

"Yea yea yea whatever....its great that there will be guys in shape onstage but everyone and their brother knows the real contest is "who is the biggest mother****er in the audience" and Im training for that RIGHT NOW. If Im not out there weighing 320lbs Im not going and Ill prep for next year"

Doggcrapp:: I dont know--there is no fixed answer for that as recovery abilities are variable, and genetics are variable. I have an idea what the majority can do but I have to get individualistic sometimes because some fall under the line and some go above it. But since my trainees are gaining 20 to 60lbs in a year, and everyone else out there is fighting for 8-12lbs a year--yea you might want to ask my trainees as they seem to know. "

" I have no understanding how people have to throw things in categories or its becomes just some kind of cluster**** to them and they cant comprehend it otherwise. I will state this right out. I dont agree with Mentzers diet, Mentzers over obsession with overtraining, doing one set every 2 weeks to a month(after he started out obsessive compulsive about doing forced reps, negatives, partials etc etc after every set) the guy went one way and then went off the deep end the other way. Heres a novel approach--Dantes thoughts--thats all this is--my opinions on what I think builds muscle mass the fastest way possible and so far I think im building one hell of a track record proving it."

--If you weigh 200lbs and-if you were on the absolutely 100% perfected by science bodybuilding training program, if you were on the absolutely 100% perfected by science bodybuilding supplement program, and you were on the absolutely 100% perfected by science bodybuilding gh and steroid program ......and you ate like a 13 year old girl scout....YOUR NOT GOING ANYWHERE IN THIS SPORT MUSCLE WISE"
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Old 04-14-2009, 07:09 AM   #65
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WOW DH, thanks a lot not only for all this wealth of information but the incredible motivation you can feel by just soaking it up! Seriously, I just want to get up and head to the gym RIGHT NOW!! But I'm at work so... meh.

So gonna print out the whole thread for bad times!
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Old 04-14-2009, 04:52 PM   #66
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Hey guys, Darkhorse invited me over here(turns out I had already registered sometime back) to check out this thread and the rest of the forum... I've heard of this DC thing before

If any of you guys visit IM you probably know me as a mod there... I love to talk about DC and have a pretty good archive of quotes and rants so any topic you can think of I can probably dig up a good post on it.
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Old 04-14-2009, 05:01 PM   #67
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I promise you guys if you follow DC guidelines as far as offseason eating(high protein, green tea, off day cardio etc) you will be shocked what you can do when you combine it with incredibly hard training. Many people gain those first 10 lean lbs REAL fast when they get everything down pat.

Create a large demand for protein(RP training) and give your body adequate supply(2xbodyweight in protein, olive oil for weight gain etc) you can build muscle mass at a faster rate than you are used to. Follow the carb cutoffs and DO THE CARDIO and you will not turn into a fat slob. The emphasis is on as much clean food as you can, timed right, combined right(if you need to be strict) and adding in things on top if you just can't get the weight moving any further. Olive oil is one of his main tricks that most people are familiar with... start adding in 1-2 tbsp to mostly protein+fat meals when you can't get any more food down and have stalled out weight gain wise, watch the scale say 5 lbs heavier next month

Dante has been refining his theories for 16+ years and has tweaked his training from certain overtraining in the Hardcore Muscle days to a very efficent system that the vast majority of dedicated people can gain big time muscle with if they really put in the work. Make the log your b*tch, never miss meals, do the cardio and watch the magic happen.
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Old 04-14-2009, 05:07 PM   #68
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One of my favorite posts ever on the DC topic... a former trainee of Dante's named Gollum replies

"Dante, thank you for using me as an example. I am very proud to walk in these circles.

Its true. I'm no spring chicken and when I started with Dante I was actually 180lbs and smooth as a bar of soap. I had training experience but I was coming off a big three year lay off due to personal bullshit (HER...not gonna talk about it).
At my age, my height and my lousy genetics I didnt think I could even hit 200lbs without being super fat ass. Crazy man tells me he wants me at 230 and lean. I just about fell out of my chair. Here I am, 33 years old at the time, 180 and flabby and he wants me at 230 leaner than I am now. Honestly, I was game and I believed in the program but I just didnt see it happening.

Then something happens. When you train like this and have DC in your corner, something happens. You read the forums, you read other people's stories. You get nuts, something snaps inside you and you just say "**** genetics, **** my age, **** everything...Im just gonna get big!"

I do crazy shit. I carry a cooler with me to work every day. Every single day. Read that again please. Every single day. I take my briefcase and my cooler, never leave the house without them. In the cooler is my food. Two protein shakes, tuna or chicken, sometimes eggs, whatever. But I always have it. Some days I dont eat all the food if I decide to eat at a restaurant. Some days I eat all of it. If I'm stuck I'll eat bad food if I have to. As long as its high in protein. If I am stuck somewhere and I see a Burger King across the street its double cheeseburger time.

I wake up every night and drink a shake. Every single night. I take my oils and other supplements. Even when the thought of it makes me want to throw up. CEE is about the nastiest tasting shit I've ever had. The bulk amino powders are no walk in the park either. But I get them down. I have all my powders and pills lined up on a little counter in the kitchen for easy access. The new girl I'm seeing (Woooo!) calls my kitchen GNC. Ahem...thats TPC, thank you.

In the gym I'm a maniac. He has turned me into a lunatic. I have to beat the logbook. I always beat the logbook. If I dont beat the logbook and I get nuts. I hate having to change exercises. I broke my first machine recently. People watch me train. And no, I am not using mind blowing In-Human weights. But I have become in 1.5 years one of the strongest members of my gym. Especially on back and leg exercises. My chest weights are still low and always will be but they have gone through the roof compared to what they were. Every now and then Dante sends me a zinger. Something like "Thats the increase? Not your usual....". Then its ON! Its just ****ing ON!! I get up at 5:30AM to train because thats the only chance I have during the week. All you guys who say you dont have time to train what are you doing tomorrow at 5:30AM? Hmmmmm?

Whats makes this so incredible is that I trained for YEARS and never got these results. Never heard these comments. People used to ask me if I worked out. Now they ask me if I'm going to compete or will I train them. You dig that shit? Unreal.

I'm currently 225 with abs and serratus visible. I am not ripped and Im not trying to bullshit anyone. I do have some fat on me. But I'm damn lean for a 5'5" guy at 225. This would give me a contest weight at the top of the light heavyweights which isnt bad.

I am nothing special. Not at all. Im a real estate investor and I work for a large real estate firm that buys/sells/manages properties. I have average at best genetics and I would say below average. My body would very much like to be 170lbs and shaped like a pear. I'm also 34 years old. I have stumbled along the way and had set backs. But I get back up. So what I'm saying, what I'm screaming to anyone reading this who is losing hope, this is possible guys. Does it take an enormous effort? Yup. Does it SUCK sometimes, I mean really really suck? Yup. Wouldnt it be nice to just kick back, eat some chips and watch TV instead of dying on a hack squat machine with the blood pounding in your head? Yup.

Is it worth it?

Is it?

My new girl told me my arms are bigger than her ex- boyfriends legs.

Is it worth it?

Hell yeah."
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Old 04-14-2009, 05:55 PM   #69
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Thanks for coming over Scott!
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Old 04-15-2009, 12:06 AM   #70
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hahahah the last quote is ****ing hilarious!!!
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Old 04-15-2009, 12:28 AM   #71
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This is awesome stuff.
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Old 04-15-2009, 03:12 AM   #72
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This is awesome stuff.
haha, Kyle and me are just sitting in front of our PCs all day salivating over this thread and constantly hitting the "reload" button

Apart from watching our diet and working out ofc^^
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Old 04-15-2009, 10:19 AM   #73
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haha, Kyle and me are just sitting in front of our PCs all day salivating over this thread and constantly hitting the "reload" button

Apart from watching our diet and working out ofc^^
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Old 04-15-2009, 11:37 AM   #74
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Jesus DH, i think u wrote in a day more than i have all year!

And hi Scott!!
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Old 04-15-2009, 01:17 PM   #75
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haha, Kyle and me are just sitting in front of our PCs all day salivating over this thread and constantly hitting the "reload" button
What sort of stuff do you guys want to see? His exercises... diet stuff... more rants... funny things(drunk uncle Waler).
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Old 04-15-2009, 04:38 PM   #76
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exercises and diet stuff. Do you reccomend buying the DC training DVD?
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Old 04-15-2009, 10:52 PM   #77
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exercises and diet stuff. Do you reccomend buying the DC training DVD?
If someone wants the fast track to learning the DC system then absolutely. If they already know/have done DC it's not entirely necessary but it can save a ton of reading for those that are fresh to it. Plus, Jason and Franco are hilarious in it.

Here's a diet post
"What happened to common sense in dieting? Along the lines of

a) here is my diet--I eat this every week, its what im comfortable with and its easy for me to eat. (oh really? Lets work with that and subtract)

b) here are the days I lift during the week, I cant be feeling really drained beyond belief on those days (Oh really? that gives us a choice of refeed days--or choice of no carb but good fats used days--depending on the individual)

This is a law of subtraction. If you lift on monday and tuesday and thursday and friday, dont you think that maybe sunday and wenesday should be used for certain methods to take care of you for the following 2 days of training? And that maybe you could use monday and tuesday as a means of energy expenditure/fat loss to make it to wenesday? Thursday and Friday as a means of energy expenditure to make it to Saturday which could be another low or med carb day depending on the individual ---because like said above Sunday is used to help you make it thru monday and tuesday correct? There are alot of ways to go about this.

c) Oh i usually eat Steak and rice here in this meal, hmmmm Dante said law of subtraction, so that means my job is to think green....and what he means by that is, on my way to work every day while driving, its my job to think of foods that I will enjoy eating repeatedly and not get sick of this diet. Think green? So I guess he is saying what will fill my hunger so its just like my offseason diet I love but I am almost tricking myself that I am not dieting by replacing this food with that food. Im still confused. Let me see if Dante will give me a hint.

Offseason Dante likes Steak and rice in that meal. Dieting he doesnt want to get hungry because if you put someone on a diet they abhore, they wont stick to the diet, so what does the rice get replaced with. For DC, rice=spinach with a lil molly mcbutter on it, or rice=asparagus with a lil molly mcbutter on it (and if he is still hungry he eats a salad)=thinking green in all aspect there.
His job was to think green and find out what how to replace THAT with THIS. And he makes the transition from gaining to dieting by approaching key meals on key days that way. What else does DC like that most people might or might not like? Cabbage, he can eat cabbage all day long, raw cooked it doesnt matter, it fills him up after protein. Wow he has put some thought into this as it pertains to himself while I just follow the same panic dieting over and over.

Oh its a seriously low carb day? Theres a million and one things you can do with protein (and its your job on the way to work to think it out and figure out what you like to eat in those parameters).....seriously low carb day? almonds are his snack of choice when he is hungry or a tablespoon or two of all natural peanut butter in a no carb meal.

This aint that freaking hard! Your job is to think this out, what do you like to eat (green) and start making the switches. Cant seem to drink water and like sugary fruit juices or soda's? Well then welcome to the world of crystal light.

Your job isnt to chuck your offseason diet and start panic dieting till the point you hate everything so bad you say screw this. Your job is to take your offseason diet that you love and eat every day and switch out what you need to switch out---but trying your best to keeping yourself happy and content and full and you will if you put some thought into it....and basically tricking yourself into thinking "oh im still eating offseason"

Add in cardio, add in abundant hydration, add in some key non thermo fat loss supplements so you dont feel like a jittery mess all day+nite (there are some good ones out there currently), up the green tea or oolong tea, add in a nice tanning product that also burns bodyfat (thats for Homon Skip and MG--LOL), and some other minor details and this is all quite easy (and not so far from your offseason diet you are comfortable with) "


and here's an exericse one I doubt was posted

"I am going to show you how much exercise selection is of an utmost importance.....and Im going to do this in a way thats going to make some of you unhappy for the next 8 weeks but there is a method to the madness.

I would like anyone reading this thread who is on the 2 way split....and feels their chest is lacking to do the following.....and no there are no exceptions because this is my deal and im doing it my way.

Most gyms have the following machine....a cybex pec deck on a very slight incline...I know most of the major gyms out here have it.....not a deep incline one...the very slight incline one that is close to vertical

I want you to throw your regular chest rotation in the garbage and use this machine every single chest day for the next 8 weeks or so....this is your chest exercise.

Will other parts of your chest probably go down a little bit.....yea probably but they will go right back up with muscle memory after I teach you this example---in fact your chest will be much better in about 10-12 weeks when you go back to your regular 3 exercise chest rotation and I bet any money 80% of you will be saying "aint no way im taking that pec deck out of my rotation now....its in there with my smith incline press and my hammer strength flat press (or whatever your third exercise is) now"

Lets Begin:
Put the seat all the way up to the top,

put the notch to hold the arms all the way back (so you have to start at the very beginning--i think its got one notch after 6)...this is for the stretch of the movement and is very important---you arent going to bottom out here so put the notch all the way back for the arms. If you are hitting the rack when you go into your deep stretch, you arent doing it right.

Your pinky and ring finger are on the bottom of the pad (near that corner) the rest of your fingers are on the side of the pad....YOU PRESS THE PADS NOT THE HANDLES--A POWER PRESS OF THE PADS--im going to put a red arrow where your hand should be on the pad on the right so you see what i mean. Im also going to put a red arrow where the notch is to put the arms all the way back to get the full stretch.

Heres how i want reps done.

1)ass back against the pad, sternum held high, chest out, shoulders down and back at the beginning of the movement.

2) YOU NEVER ROUND/ROLL FORWARD THE CHEST WHEN THE REPS GET HARD--YOU ALWAYS KEEP THE CHEST AND STERNUM HIGH.....when the reps get really hard you are going to want to roll forward and press the handles together because it will be the only way you can do it---DONT--thats your last rep if you do---so now you know you cant do the roll forward or you lose the set---good--- a little pressure on your ass

ok this is how i want a rep done--feet flat on floor--and on the stretch you can raise yourself about an inch (and youll see where this will come into play on the tough reps)--what i mean is you can kind of push with your feet and raise yourself about an inch (an inch only) in height on the back pad in the upper body on the negative portion of the movement......dont overthink this--its not going to be much but its going to help you greatly on the tough reps when you get a rhythm.

REP: its back into to full stretch with full air in your lungs, sternum high, head back, and that slight (and i mean slight--i dont mean 4-5 inches--i mean an inch) push with your feet to raise your torse upward and hold the stretch for "one onethousand two one thousand" count then push the handles together with your chest and sternum still held high----you can blow out your air BUT DONT ROLL YOUR CHEST AND TORSO FORWARD TO COMPLETE THE REP---chest and sternum held high!

Thats one rep---as you press the handles together you will automatically drop that inch that you pushed up with your feet and the very slight drop with momentum will give you a lil bit of oomph to complete the rep. When you get to the really tough reps that inch drop/momentum is going to get you 3-5 reps trust me. Those are the grind it out reps and they are golden so get your rhythm down.

First time doing this i want something like 50 pounds for 30 reps straight

(think thats easy? it will be for the first 15, and then the one onethousand, two onethousand pain will kick in and it will get a little more uncomfortable)

And then i want you guys to bump this up 10-15 pounds every week for the next 8 weeks every chest workout

And this is straight setted not rest paused.

Try to be a badass and keep it in the 20-30 rep range.....youll fall out of it but try.....and then at that point try to stay in the 15-20 range....youll fall out of it but try week after week

and then do the same thing for 10-15

id like to see something like this

50x30
65 x 27 next time
80 x 24 next time
95 x 21 next time
110 x 20 next time
125 x 16 next time
125 x 19 next time
140 x 14 next time

etc (and all this above is hypothetical---i want you going to failure here--complete utter failure)

and at that point i will have taught you all a lesson----you will see that you have more muscle mass on your sternum inner pec line than you have ever had previously--and you will do a most muscular in the mirror and see a great deal of thickness in your inner pec area than you ever had previously.....and your going to come to realize how extremely important exercise selection is and doing an exercise that involves an enhanced stretch and then a press in a key mechanical position (sternum high chest high)

and at that point your going to go back and pick 3 rotated exercises for your chest and probably like i said have the pec deck presses in your rotation and really think about the other 2 exercises

Who is up for this --- who is going to be my guinea pig? You dont have a chest anyway what is it going to hurt? Your going to lose 8 weeks of getting nowhere anyway doing it your way right? Try it out and let me prove to you what this stuff is all about.

When you do go back to your regular 3 exercise rotation your going to NOW have inner pec thickness this time along with GAINING BACK your old muscle mass in your chest in ONLY 2 weeks due to muscle memory....so dont worry about it."

He attaches a picture of a cybex pec deck machine in that. Doing this exercise 20-30RP as one of your 3 rotated chest moves SUUUUUUUUUUCKS because it is so incredibly painful.
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Old 04-15-2009, 11:00 PM   #78
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Just a general guideline: Noone here, including myself, is at the point of blasting with a 3 way. That's where the pec dec comes into play (one way of MANY).

Quote:
Your job isnt to chuck your offseason diet and start panic dieting till the point you hate everything so bad you say screw this. Your job is to take your offseason diet that you love and eat every day and switch out what you need to switch out---but trying your best to keeping yourself happy and content and full and you will if you put some thought into it....and basically tricking yourself into thinking "oh im still eating offseason"

Add in cardio, add in abundant hydration, add in some key non thermo fat loss supplements so you dont feel like a jittery mess all day+nite (there are some good ones out there currently), up the green tea or oolong tea, add in a nice tanning product that also burns bodyfat (thats for Homon Skip and MG--LOL), and some other minor details and this is all quite easy (and not so far from your offseason diet you are comfortable with) "
Sums everything up nicely! He had a quote a year or so ago about being a scarecrow eating ten cans of tuna getting ready for stage LOL. That's a big reason why I love training w/ DC.. The pedal is always down to the floor no matter what. Cruising is when it's time to tighten up!
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Old 04-15-2009, 11:04 PM   #79
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True Dante does like that exercise for weak point widowmakers(done on the 3 way for VERY advanced guys)... but in that thread he was telling guys on the 2 way split to just use that exercise every single session so they could learn how to pick their exercises better. Also it's just fine to use 15-30RP(maybe 20-30RP) as a rotated exercise and is a nice compliment that will take some of the work off the triceps on that day which is sometimes a nice break. I try to have people put their absolute best/hardest triceps move on the day they include that to be sure they are getting the most out of it.
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Old 04-15-2009, 11:10 PM   #80
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*Puts reading glasses on*



Sorry Scott, I thought you were posting the pec dec one for the 3 way lol. I'm so in tune to whatever I'm doing w/ D that I don't really pay attention to training posts LOL!
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Old 04-15-2009, 11:14 PM   #81
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From DoggCrapp:

"This post is going to make me look like an ass--so be it. Im seeing posts in this forum that are seriously alarming me here and if it pisses you off what im saying, well welcome to the freaking wake up call! My methods arent for the weekend quarterback and they sure arent for the beginning lifter, they never have and never will be. This is for hardcore bodybuilders ONLY, lets get that straight right here and now. Im seeing posts in here about, "well I cant play basketball and I cant rockclimb if I do deadlifts on thursdays and I dont want to use wrist straps because"..... WELL THAT SUCKS----PICK ONE OR THE OTHER HERE THEN!!!!! BECAUSE MY METHODS ARE ABOUT MAKING SOMEONE A BODYBUILDER THE FASTEST WAY POSSIBLE. My methods arent out there so you can be a hybrid bodybuilder/tennis player. Thats what mens health and muscle and fitness is for! This is about extremes and limits and if you can run around jumping and playing full court basketball, there is no doubt in my mind that you dont have a clue how hard we are training legs here.... Do you want to be a rock climber or do you want to be a bodybuilder? Because my methods are 100% made to get you on the fasttrack in bodybuilding. If your worried about your hamstrings being sore so you cant play handball every tues and thurs nite, then your in the wrong ****ing forum! IM sorry but these things dont mix well. Just like if I wanted to become a wordclass 50m swimmer, you wouldnt see me eating and training like a superheavyweight powerlifter. This isnt for weekend warriors and i dont want it to be--this is serious stuff--extremes. So if your goals arent to be the best bodybuilder your genetics will allow, your in the wrong place readingwise and doing the wrong thing trainingwise.

Second of all--there is starting to be a proliferation of 16-20 year olds jumping on this bandwagon. Now there are some 20 year olds that have their head on straight with this (very rare) but when I start seeing posts about run of the mill basic Flex magazine crap (squatting low is bad for your knees and other crap) then there is a big problem. Whats next--the body can only assimilate 25 grams of protein a meal? eating according to the food pyramid? blue ball core training? I dont want to see a dumbing down of this forum--this is for advanced lifters who already know the basics and have been thru them. You have seen Massive G say this a million times and IM going to reiterate this. THIS IS NOT FOR ANYONE THAT HASNT BEEN LIFTING FOR AT LEAST 3 YEARS. Can any 30 year old in this forum say to me that he is less hardcore and can drum up less intensity than he did when he was 18 years old? Because I can crank it out about 4 times as hard now, and I know you guys can too. I roll my eyes every single time I see a 16-20 year old telling everyone how "hardcore" and "balls to the wall" they are. Unless your Usmuscle who is an old man in bodybuilding years compared to his real age, trust me you havent got a clue in the world. A set of 8 that you do at 18 years old (that you thought you were the "man" doing) can probably be grinded out for 13 reps at 30 years old.... even if the strength is the same, because you develop a serious brutal fortitude with age. If you have been lifting 5 years steady with flat biceps genetically, and still think that if you bomb concentration curls you will somehow magically 'all of a sudden' develop a Colemanesque peak, your in the wrong damn forum.

Thirdly, everybody wants to cookie cutter this stuff and its frustrating the hell out of me and Inhuman and others. Some things are basic and can be used by everyone. But there is alot of stuff that has to be individually decided according to you dietwise and also to you injurywise, strengthwise, timewise, etc etc etc. I see people asking questions sometimes outside of the basic training regimen (which is pretty universal but definitely not in all cases recovery wise) and others giving cookie cutter answers like "one size fits all" even if its dietwise. If Inhuman or myself arent training you (this is to newer guys) you got to use some deductive reasoning in all of this please. On cycles for pennies there was a guy who asked me what I ate and I posted what I ate the day before exactly. I didnt think much about it. Sometimes I post things and dont think of the consequences of them (like the goddamn 6 second negative phase which I didnt think everyone would be so anal about and has been a monkey on my back ever since) ...at that time I wrote about what I ate the day before...... I was 290 or so lbs but was working an incredibly hard labourous job and was finding it really difficult to gain weight. That single day if I remember right came out to 7800 calories and 564 grams of protein--THAT WAS FOR ME AND ME ONLY!!! And even with eating that much my weight gain that year sucked pretty much, thats how hard that job was. What do i see? That exact days eating has been passed around and around and around for the last 3-4 years in a Doggcrapp training pdf as "DC's diet recommendation" and people are following that. If I ate that diet now I would be a blimp because IM much more sedentary and do alot of office and desk work. I still eat 450-650 grams of protein but my calories are much much lower. There are things I have certain trainees doing in their workouts that I wouldnt have anyone else do. Injuries to work around. Hell Ih knows this firsthand as he has to really watch his back. There are alot of decisions to make outside of the basic structure of this all including timing of cardio and carb cuttoffs due to how/when a person works. But the biggest thing of all is fixing problems. I have to continually fix problems every time a trainee of mine comes to a plateau and i have to look at everything as a whole and plug the leak. Its been very very rare that I have had a trainee who didnt plateau out at some point and I had to fix it somehow. Thats so important and needs to be done or someone will be training and spinning his wheels in place indefinitely. And noone including myself wants to train for 6 months busting his hump getting nowhere. My main point here is I'm seeing people want this all set in stone and it cant be done like that. If Fred is 300lbs, with a bad back, and has 200lbs of lean muscle, and works 14 hours a day, and is lactose intolerant, with high blood pressure, I sure as hell am not going to have him doing the exact same things as Rick, who is 230lbs, with 200lbs of lean muscle, with a really bad shoulder, incredibly bad recovery ability, works 6 hours a day, 6 days a week, and has shin splints limiting his treadmill walking. Do I want everyone starting out to be doing the M W F split--yes because thats proven to work best for the majority but when we get into diet and other things, thats a whole new ballgame here and it cannot be done with a cookie cutter"
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Old 04-15-2009, 11:31 PM   #82
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This is very important, if you know what DC is and hire Dante/Dan... THIS is what you ar paying for as far as the training, exercise selections.

"You know, I see alot of guys in this forum freaking out about their weaker bodyparts with the 2 day split (mon wed fri) and every time I see these posts I think "dont these guys think this stuff out?".....but maybe its my fault and my brain works a certain way and some of you guys think more on a straight and narrow view. (please dont take that as a putdown--its constructive criticism

This is pretty simple guys, it really is.

If your chest is weak what does that mean? That means you
a) find the 3 most productive exercises that you can rotate for your chest and rest pause them (as you already knew)
b) and that means for triceps you put your 3 rotated exercises as dips, close grip bench presses, and reverse grip bench presses or any other exercise that secondarily will also hit your chest--its just that simple. If you are rest pausing incline barbell presses, decline barbell presses, and hammer strength presses as your rotated chest exercises and hitting dips, close grips and reverse grips for your triceps (and secondarily chest) exercises, and its not responding TRUST ME--the problem lies in something else your doing (diet is way off, overtraining, low testosterone levels, the worst chest genetics known to man)

and its up to you the individual to figure out your body and how you percieve your weak bodyparts--and think it out on how to set up this attack.

Traps arent up to snuff? Gee what does that mean? Ill tell you what that means to me...that means your three rotated back thickness exercises are floor deadlifts, rack deadlifts, sumo rack deadlifts, or hammer machine deadlifts. What is that going to give you? huge traps and a back that is as thick as a brick

Biceps not up to snuff? Whats that mean to me? You find the 3 most prolific bicep exercises to rotate obviously and then I would probably have you do undergrip assisted chins, undergrip pulldowns and maybe something similiar for your third rotated back width exercise or maybe I would have one of your back thickness exercises really hit your biceps hard in place of the 3rd width exercise (example: you do wide rack chins on that day but for back thickness (and biceps) you do t-bar rows or seated cable rows with a close grip parallel grip)

Hamstrings suck? Well that means your probably going to end up doing heavy lunges somewhere in your quad exercises. Shoulders suck? Well maybe that means close grip, high incline bench presses find their way into your tricep exercises among other things

This really isnt that hard guys if you think it out. I can give you a basic outline to all this as Ive felt Ive done, but I cant go thru your individual bodies and tell you what I would do. Look in the mirror, figure out what needs to come up and start developing an overlapping gameplan.
Why do my personal trainees seem to develop pretty evenly? Because I try to think out this stuff by their pictures and what they tell me. I switch them to exercises I think will take care of weak areas and to secondary exercises that I feel will do the same. Thats your job--your job is to figure out what you need to be doing exercise wise. If your triceps absolutely suck dont you think doing deep dips for one of your chest exercises might be alot better than the decline cable flyes you are currently doing?
I see some guys in this forum just going with the thought "well im just going to do what that guy over there does" Huh? That guys chest, shoulders and triceps are awesome, while your chest sucks. His back width is awful though and your back width is by far your best bodypart. WHY THE HELL ARE YOU DOING EXACTLY WHAT HE IS DOING? Sit down and figure out what you need to be doing on the 2 way split to get weak bodyparts moving along with your strong bodyparts. I hope you guys take this post and really think about what im trying to relay here and this post helps you start fixing the particulars as it pertains to your body."
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Old 04-15-2009, 11:36 PM   #83
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This is gettin' pretty fun LOL! I've gotta get Dan over here!

Edit - Looking back, I think you'd be hard pressed to find very many people like Dante who doesn't mind spending the time to set everyone straight. Not to mention very many people with his resume either being as active on the boards as he is.
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Old 04-16-2009, 02:10 AM   #84
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Awesome, more great stuff!! The last quote really made me think as my tiny chest happens to be my weak bodypart.

Oh and what's wrong with Concentration Curls? I like them because they give me good control over back / shoulder "bounce" when the reps get hard.

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What sort of stuff do you guys want to see? His exercises... diet stuff... more rants... funny things(drunk uncle Waler).
I'd love to hear any motivational stuff like "make the logbook your bitch" That one really pushed me during yesterdays workout because I sure as hell didn't want to be my logbooks bitch!
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Old 04-16-2009, 06:29 PM   #85
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well, I have been reading A LOT on the DC so the DVD is just more information/confirmation on how i'm going to start out with DC. I am ready to start it, just want some extra confirmation. I am currently taking this whole week off from lifting so when I go back I can start my DC and be fresh!
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Old 04-16-2009, 06:52 PM   #86
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well, I have been reading A LOT on the DC so the DVD is just more information/confirmation on how i'm going to start out with DC. I am ready to start it, just want some extra confirmation. I am currently taking this whole week off from lifting so when I go back I can start my DC and be fresh!
If you feel confident you've got everything down it's not needed to pick up, some people really struggle with it and seeing it done makes everything click.

I don't think this one has been posted...

Quote:
"Christ! Just shutup and get it done!!"
I look at this board and see people nitpicking, overthinking and overanalyzing.....Im just waiting with baited breath for "but Dante should I add 2 burnout sets to maximize the pump?"

Im not going to say his name because he is a great guy and I dont want to offend him (and I hope he doesnt take it that way--its between him and me but I want to relay this for a point here).... I had a guy yesterday ask me "Dante I feel my chest is lagging behind my other bodyparts" this same person just made it past the 160lb barrier for the first time. C'mon here guys!!!! You want to start overthinking and disecting your physique put some god damn muscle mass on it first so we can look at the BIG picture and fix the problems. Some of you guys are looking at me like "Hey i got a 500 horsepower engine how come my car aint moving?" BECAUSE YOU HAVENT BUILT THE DAMN FRAME and BODY YET TO HOLD THE ENGINE! You have the blueprint but you havent done anything with it. Whatever happened to "shut the hell up, stop overthinking this shit and getting it done!"
You want to think about something? This is what you should be thinking about
http://www.intensemuscle.com/showthread.php?t=14401
Using the correct exercises to do the job for your physique. That is something you should put great thought into and figure out whats worked for you previously "exercise wise" and try to use that VERY concept of what worked into your other 2 exercises you choose for that bodypart.
Heres a guy I dont ever have to worry about. Jason W. I say "do this" and he does it. Doesn't freaking question it like half you guys in here, he just GETS IT DONE! What has Jason accomplished in the last year?. Ahhh nothing big, just the North Carolina State and Junior USA lightheavyweight champion. And here are some quick pics of him guest posing last weekend.

My point IM trying to get across? Want a one way ticket to failure in bodybuilding? Overthink this stuff until it drives you bonkers and you dont know what the hell your doing and what the hell works or doesnt work. Get off the "24 hour thoughts plan" guys and start thinking of your bodybuilding in a "monthly" or yearly plan. You check the mirror, check the scale and you make adjustments. NOT DAILY! Every 2 weeks or monthly.
I'd attach the picture of Jason... but it says I can't

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Old 04-16-2009, 06:59 PM   #87
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This is posted in that same thread... don't mind the 3 way widowmaker stuff, as pointed out it's a very advanced trainee thing.

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Now advanced guys I use 3 key exercises and 1 key widowmaker exercise if its a bodypart I need to bring up. Thats 4 exercises. For the guys on the 2 way split (mon wen fri) i have them use 3 key exercises. Im sorry but there really isnt an infinite number of exercises. Besides those 3 (or 4) key exercises for a bodypart we use at any given time, we always switch to a new exercise whenever a strength plateau is reached. So you truly need a core group of 4-6 productive exercises per bodypart on hand. If you honestly cant get a bodypart to grow with 4-6 key exercises you have a problem. I mean if your picking leg extensions, sissy squats and dumbell step ups for your 3 quad exercises then you might want to get the hell out of this forum. Are you telling me you cannot build quads with hacks, squats and leg presses like everyone else does? Are you telling me you cant build biceps and triceps etc with 4-6 key exercises that you personally think out and know will work for you? How many good productive exercises (and variations of each) do you feel there are for each bodypart anyway? six? eight? Alot of you guys are questioning the methods to the madness here, well im questioning if you truly lift as hard as you brag to everyone online that you do + if you have the BALLS to crush your logbook workout after workout.
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Old 04-16-2009, 07:35 PM   #88
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Jason Wojo - Textbook DC product.

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Heres a guy I dont ever have to worry about. Jason W. I say "do this" and he does it. Doesn't freaking question it like half you guys in here, he just GETS IT DONE! What has Jason accomplished in the last year?. Ahhh nothing big, just the North Carolina State and Junior USA lightheavyweight champion. And here are some quick pics of him guest posing last weekend.
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Old 04-16-2009, 07:51 PM   #89
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I'm still trying to monkey**** the whole DC thing so bear with me....but does anyone count bands/chains as a separate lift? For example, does DC consider "full squats with bands or chains" to be a separate lift from just "full squats"? For example, for your 3 quad exercises, could you do leg press, full squats, and squats with bands? Or are the last two too similar?
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Old 04-16-2009, 07:53 PM   #90
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Jason Wojo - Textbook DC product.
Now there is a great physique. Im sick of seeing top level bodybuilders look like cartoons.
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Old 04-16-2009, 07:56 PM   #91
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There's no point to using bands or chains IME. It's a totally different strength curve based exercise. You're not going to have the same TUT using them. I've used bands and chains a lot for squatting over the past few years powerlifting, and don't see the benefit banded squatting to a box vs. full squats. That's why you don't see very many bodybuilders, if any, using them in their rotation. Perhaps box squats w/out the accomidating resistance if it's below parallel.. I like them because it actually slows down my eccentrics. Most people don't get the benefit box squatting for high reps because they relax on the box, ESPECIALLY during the 20 repper.. Losing out bigtime!

So there's no reason why you couldn't just do box squats w/out accomodating resistance.. Other alternatives are smith squats, any/all leg presses, hacks, front squats, front smith, blah, blah, blah. You've got to pick exercises that you can seriously focus your mind-muscle connection on your legs with; and of course progress to serious poundages with. Typically it's free squats, presses, ect.
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Old 04-16-2009, 08:00 PM   #92
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For certain things I think they could help... but bands especially would be so incredibly taxing on the joints and system that someone would vastly overtrain trying to include them. Maybe ONE exercise like a close grip press with chains to throw something different into the mix but I wouldn't suggest someone start throwing bands onto all their pulls and presses.
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Old 04-16-2009, 08:03 PM   #93
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Bands are absolutely brutal on my joints lol. I love chains added to triceps exercises though! Football bar w/ chains ftw hands down.
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Old 04-16-2009, 10:18 PM   #94
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Now here is a question. What does a 300lb bodybuilder eat like? My guess is that protein intake is between 450-600g a day. I dont need to know the whole macro breakdown just curious total calories. I am sure it is up there lol. 5000+?
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Old 04-16-2009, 10:28 PM   #95
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My guess is that protein intake is between 450-600g a day. . 5000+?
Gotta be more than that Nic...I'm at 180 right now, 3500 to 4000 a day and 350 to 400g of protein and I'm still not moving the scale, so a 300lb'r......at least what you suspected IMHO.
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Old 04-16-2009, 10:38 PM   #96
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Now here is a question. What does a 300lb bodybuilder eat like? My guess is that protein intake is between 450-600g a day. I dont need to know the whole macro breakdown just curious total calories. I am sure it is up there lol. 5000+?
That's going to vary so much it really wouldn't even make a decent answer lol... you've got guys on one end of the spectrum like a Paul Dillet who grow of of 1-2 meals a day(not even big ones) and you've got guys like Dante who were up in the 7500+ range easily with 550+ grams protein(some guys even 700+).

Someone like Trey Brewer who is well over 3 bills in the offseason has video out of him eating and it's steak and potatoes for what he says is about every meal. It had to be about a lb of steak and 3 baked potatoes, 6-8 times a day. That's a full time job eating like that lol.
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Old 04-17-2009, 12:12 AM   #97
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Gotta be more than that Nic...I'm at 180 right now, 3500 to 4000 a day and 350 to 400g of protein and I'm still not moving the scale, so a 300lb'r......at least what you suspected IMHO.
Is this everyday? If you are consistent with it and not burning it all that scale should be moving somewhat shouldnt it?
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Old 04-17-2009, 06:12 AM   #98
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Is this everyday? If you are consistent with it and not burning it all that scale should be moving somewhat shouldnt it?
I would have thought so. I've got a fitday log that varies from 3200 to 4200, usually hangs at 3600 and I've been at 176/179 for about 3 months. Finally hit the 810 (one hundered and eighty LOL!) last week.
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Old 04-17-2009, 07:11 AM   #99
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I would have thought so. I've got a fitday log that varies from 3200 to 4200, usually hangs at 3600 and I've been at 176/179 for about 3 months. Finally hit the 810 (one hundered and eighty LOL!) last week.
well since september you have gained 9 lbs according to an old post of yours. I wouldn't say that really is all that bad especially if they are real lean gains.
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Old 04-17-2009, 07:21 AM   #100
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Im eating like a 270lb guy on maintenance and for me, I put that to be around 4000. Im gaining weight on this as well, 2-3 pounds a week so far. Im sick of sitting at the same weight and just messing around. Time to get past my 200 plateau and make things happen! Im getting my cals from a larger percentage of P and F rather than C.
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Old 04-17-2009, 10:25 AM   #101
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Im eating like a 270lb guy on maintenance and for me, I put that to be around 4000. Im gaining weight on this as well, 2-3 pounds a week so far. Im sick of sitting at the same weight and just messing around. Time to get past my 200 plateau and make things happen! Im getting my cals from a larger percentage of P and F rather than C.
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I'd suggest my patented pre-sleep weight gain technique: 4 slices of wheat toast, slathered with peanut butter, drizzled with buckwheat honey (sliced banana optional), and washed down with a quart of milk.
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Old 04-17-2009, 10:30 AM   #102
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Peanut butter and banana sandwiches are my bulking snack of choice!! FTW!
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Old 04-17-2009, 10:33 AM   #103
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Peanut butter and banana sandwiches are my bulking snack of choice!! FTW!
You'd love one of the sandwiches from a local deli:

Elvis $2.99
Fried peanut-butter and banana sandwich. Fit for a king.
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Old 04-17-2009, 10:37 AM   #104
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well since september you have gained 9 lbs according to an old post of yours. I wouldn't say that really is all that bad especially if they are real lean gains.
You're right Nic - I'd consider myself to be trying very hard to gain so I'm unhappy with what I've gained so far...but hopefully that's gonna change soon.. getting a little help from a higher power.
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Old 04-17-2009, 10:48 AM   #105
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You're right Nic - I'd consider myself to be trying very hard to gain so I'm unhappy with what I've gained so far...but hopefully that's gonna change soon.. getting a little help from a higher power.
Bacon?
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Old 04-17-2009, 11:28 AM   #106
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You're right Nic - I'd consider myself to be trying very hard to gain so I'm unhappy with what I've gained so far...but hopefully that's gonna change soon.. getting a little help from a higher power.
Who are you working with ?
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Old 04-17-2009, 12:03 PM   #107
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Mr.Smith.
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Old 04-17-2009, 12:08 PM   #108
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Mr.Smith.
Allright Mr.Anderson..
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Old 04-17-2009, 12:11 PM   #109
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I'd suggest my patented pre-sleep weight gain technique: 4 slices of wheat toast, slathered with peanut butter, drizzled with buckwheat honey (sliced banana optional), and washed down with a quart of milk.
PreBed? Thats too sloppy for me man. I like to keep my simple carbs to post workout, and thats basically it. To me, there is no main protein source in that meal. When i say that, I mean there is no protein only source......milk comes with sugar, peanut butter comes with fat, etc. I lke to include a pure protein food with all my meals, except if I have eggs.

I did just enjoy a meal of chicken breast with a side of PB and Sugarfree J sandwiches though
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Old 04-17-2009, 03:49 PM   #110
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This seems like an appropriate time to post this one...

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The best way to gain weight is to eat as much clean food as you can.....sadly most people cant get it done like that because they simply cant eat enough. I was a determined MF and ate my way up from 137 to 303 anyway.....why? Because I was so scared to work so hard at something (eating training etc) and not end up being the best I could at it (that my paltry genetics would allow)....but thats me. I know most people dont have that kind of fortitude.

So some people have to take in liquid calories to get over the hump---usually protein shakes, some people have to go beyond that--olive oil and other calorie dense healthy foods...and some people have go hell in a handbasket and junk it up to gain weight. Ive told everyone the story how after racking my brain every which way to get a former trainee (great genetics) to gain weight, no matter what he did he got stuck at 222lbs (from 189)....he just couldnt get anything more down the hatch. He sure as hell loved ice cream though and I said screw it then lets go with that and he ate a gallon of ice cream every day. A short while later he weighed 263 lean as all hell (just as lean as he was at 222), musclemag intl came down to take pictures of him because he looked like a freak and we got it done....with ice cream.

Moral of the story? Zilch. Take the ladder steps upward (protein shakes) then maybe (olive oil), then maybe (all natural peanut butter) after every meal except postworkout, and up and up and up at any sticking point --- go too fast you will become "fatguy", go too slow and your wasting workouts----get on that scale at the same time of day in the same clothes (underwear obviously) every 30 days and not a day sooner......and that will tell you what you have to do. Alot of times it doesnt take much---people fall into regular eating habits and you just add slightly to those eating habits.

Like my drunk Uncle Walter once said "You can pull up to the curb to talk to the prostitute in a ferrarri or you can pull up to the curb in a 1972 Ford Pinto with carpet on the dash, it doesnt matter, either way your wallet is going to be empty on the nightstand in the morning and your still going to be embarrased that somehow, someway the words "I love you" screamed from your mouth as you were having sex"

IM sure you can see the moral to that story as it relates to the above.
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Old 04-17-2009, 03:52 PM   #111
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and this... the thread was "Staying ripped on the DC workout"

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See this kind of question absolutely pisses me off. My methods of training have nothing to do with bodyfat--your willpower to do cardio and diet does. Alot of my trainees come to me showing me no pictures so I go by what they tell me.....If your an unhappy unmuscular fat guy who comes to me to build a whole bunch of muscle and you tell me that muscle mass is your goal, im going to make you as muscularly large as possible, but guess what? your going to be a much larger 'muscularly'- fat guy who is still unhappy because you didnt take the time to get yourself in shape in the first place and still have the fat on you that you started with or slightly less. I get frustrated when people tell me their goals and I hear--"i want to get really big, a freak and as large muscularly as possible" and i set them out on that plan--and then 2 months later they say "well i have this bodyfat on me and im unhappy"--WELL CHRIST TELL ME THAT IN THE FIRST PLACE--better yet get yourself into shape in the first place and come to me and then ill get you larger. I dont want my trainees to get the wrong idea here because I see alot of you saying "well we dont care about being lean because we are trying to get larger"...IF YOUR GETTING ALOT FATTER DOING THIS THAN WHEN YOU STARTED THEN YOUR NOT DOING IT RIGHT....most of the time your going to get continually leaner over time at a slow pace while putting on a large amount of muscle mass quickly....this is about what makes you happy! Lets state some facts here ok
1)I hate saying this because it makes me look boastful but I dont know of a training method that puts muscle mass on people faster than this one so why would anyone want to do other training methods even when they are dieting down if that other training method is going to put less muscle mass on you?!?!?!
2)I train heavy, Ive trained for 16 years now and not a major injury yet and alot of others have fallen by the wayside with injuries during that time. Im very supersticious about this and I wear 2 shirts up top and then shorts under my sweats every time I go to the gym to stay extra warm. I like to train year round in an offseason shape because again--the last 2-3 times i took my bodyfat down into the single digits my joints really started to feel it and i would get lil strains and pulls.....Im comfortable with my supersticious nature and how i go about it. That doesnt mean you have to do the same. All you do to stay very lean year round is do everything to plan and drop your carbs and increase cardio---ITS AS SIMPLE AS THAT GANG....This sure isnt about being a glutton--this is about accumalating as much muscle mass as possible in the shortest time possible while remaining at the same leaness or getting slightly leaner over time. If your getting fatter then you need to find the medium between carb cuttoff and cardio that keeps you at your beginning leaness and if you dont--DONT BLAME THE METHODOLOGY--BLAME YOUR INCONSISTENCY AND LACK OF CARDIO, WILLPOWER AND CARB INDULGENCE. I got guys I train that have striations everywhere who dont want to compete and i keep them that way year round. That doesnt work with major competitors too well because if you want to make a major major change in a short amount of time you have to train shit heavy and be safe about it (offseason bodyweight and look) to get there. You want the one way ticket to gaining 2-5lbs per year tops?!?! Stay in single digit bodyfat year round and you tell me if you make 25-35lb jumps in onstage muscle mass in a years time--YOU WONT!
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Old 04-17-2009, 08:02 PM   #112
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Man I am a blowhard...do i seriously ramble on like that? I should be ashamed of myself and wear a muzzle.

Question: How the heck does ScottMd1 pick up all the hot chicks he lands? Someone told me he wears a hybrid "Lectric Shave/Old Spice/Brut/Red Wine Vinegar/ Ranch Dressing Cologne with a dash of paprika and basil on the nape of his neck....true?
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Old 04-17-2009, 08:23 PM   #113
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I've been using the "I'm Steve Kuclo's cousin" thing for years, works every time.

I trusted you with that cologne recipe though Dante, only you Rocky III Anabolic Ecto and that eye dominating guy were supposed to hear about it The basil is key guys, I tried going out last weekend without that part on because my herb garden didn't get much sun... all I got was hairy biker guys talking to me. Woke up not knowing where I was with a thank you note and 200 dollars in my pocket.
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Old 04-18-2009, 02:59 AM   #114
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hahahahahahah ****ing A! This thread has it all! Badass training program, a diet plan, a crazy guy telling us how to add mass, one hooker story, and a story about a Scottmcd1 getting gang banged by some bikers!
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Old 04-20-2009, 04:35 AM   #115
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hahahahahahah ****ing A! This thread has it all! Badass training program, a diet plan, a crazy guy telling us how to add mass, one hooker story, and a story about a Scottmcd1 getting gang banged by some bikers!
Lol i think someone is a little too excited about the gang banging bikers!!
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Old 04-20-2009, 11:05 PM   #116
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Lol i think someone is a little too excited about the gang banging bikers!!
Just picture the bikers as beautiful leather assless chaps wearing women...everything will be ok
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Old 04-21-2009, 01:42 AM   #117
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Just picture the bikers as beautiful leather assless chaps wearing women...everything will be ok
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[...] who doesn't love looking good naked and being able to take your shirt off at any time and have the ladies stare you down like your a Gucci handbag
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Old 04-21-2009, 05:48 AM   #118
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LOL!
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Old 04-21-2009, 09:15 PM   #119
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Guys interested in learning DC training should pick up the June issue of Musclemag International... there is an interview with Dante and a feature on one of his(mammoth) trainees Dusty Hanshaw.
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Old 04-29-2009, 04:06 PM   #120
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Default Musclemag International Interview (this month)!

****I know its probably different than what you saw in the magazine......special thanks to Super D, Homonuncleus, Kidrok, and Scott Mcdonough for their input and help.


Interview with Dante Trudel
MMI#322

Training Questions

1) What is Doggcrapp Training? Besides the misnomer of a name? About 10 years ago on a very small online bodybuilding messageboard I made the BIG MISTAKE of talking about my methods using the anomynous made-up name of "Doggcrapp". Never in a million years thinking it would explode into what you see today. People started using my ideas, gained muscle mass very quickly, they told friends and associates and on and on it went like a wildfire right across the internet to where I have absolutely no control of it any more. Note to self: 'Use some foresight next time Dante, you knew your ideas worked very well, you should of saw this coming you idiot (laughing)'. In explanatory terms, DC training is a system of bodybuilding that encompasses short, intense training, increased training frequency yet with adequate rest and recovery time, a specific diet plan and cardio, in order to make someone absolutely the largest muscular individual (that their unique genetics will allow) in the shortest time frame possible. It really is not for young teens or weekend warriors, it honestly is for intermediate to highly advanced bodybuilders who know their way around the gym and are in-tune with their own bodies.....because it takes a very high level of dedication and fortitude in all areas to do this system correctly.


2) What are the basic training principles behind Doggcrapp? I strongly believe in “He who makes the greatest strength gains on productive exercises (coupled with adequate food and recovery) makes the greatest size gains.” My methods are based on continual PROGRESSION which is tracked by keeping a workout logbook. Progression on key exercises, preferably basic compound exercises whenever possible, in a safe rep range, always striving to add more weight and/or more reps. Along with that main principle is what I consider the greatest facet to strength progression, 'multi-rep rest pause training'. To add along with those thoughts, I believe in the following: lower volume but increased training frequency, blasting and cruising (which is training all out for many weeks and then taking a rest/maintenance phase for 7 to 14 days usually), higher protein intake for muscle growth, cardio to increase metabolism, valuable supplements used according to that individual’s requirements as dictated by their blood-work results and other physical needs, carbohydrate cutoffs to stay lean in the off-season while gaining muscle mass and of course “extreme stretching”.

3) How did this theory come about (over a period of how long, where the idea came from etc.)? I started publishing my thoughts on higher rep rest-pause training, high protein intakes, and the other foundations to my ideas etc in 1992 through 1995 with a newsletter/magazine I published called Hardcore Muscle, but I had been testing these theories on myself and others for years previous to that. I just had gotten to a point where I thought bodybuilding methodology seemed to be based on obsessive compulsion ("more is better") rather than a logical understanding of what builds muscle mass. I have an engineering degree and applied that training to bodybuiling: isolate the variables that really contribute to building muscle and apply that information. I got rid of all the ridiculous fluff that obsessive compulsive bodybuilders were doing and broke it down to the bare basics for myself. From a training standpoint, I started at the RESULT and worked my way backwards: The bigger bodybuilder is a stronger bodybuilder, so if you create a program that builds strength (and pay attention to the dietary and other factors that favor muscle growth), you will create a larger, more muscular bodybuilder. That mode of thought, plus interviewing a great number of the largest bodybuilders (in the NPC and IFBB) back in the 90’s, plus just having a keen sense of observation, molded my opinions into what they were. As for rapid muscle mass accumulation, one thing that kept repeating itself over and over was that the largest thickest guys were powerbuilders more than pump bodybuilders, meaning they used the heaviest weights in good form for whatever exercise they were doing. So again I removed the useless fluff and obsession compulsion for myself and concentrated on what was making not only pros but the local gym rat bigger. And it sure wasn’t the one hand peak contracted triceps pushdown with a single cable with the pinky cocked counterclockwise to bring about the mind muscle connection...it was the big MF in the corner who started out close grip benching 185 for 12 and ended up years later at 405 for 12.

4) What is extreme stretching and what is its purpose? Extreme stretching is putting the muscle in a stretched position under load for a period of time. It is somewhat controversial. I have been talking about Extreme Stretching for about 17 years now but I want to make something very clear. I was doing a thesis on Hyperplasia and I theorized that Extreme Stretching might be able to go down that road….as was shown many years earlier with the bird wing studies. John Parillo was before me though and he started the extreme stretching movement as it relates to fascia stretching. I just want to make that clear as I feel John has earned that respect. Extreme stretching definitely does something special for a great many people….I’ve gotten 1000’s of emails to prove that point and I know its not a placebo effect….I believe highly in its merits. As to what is really going on here physiologically, this again is somewhat controversial. There have been many online arguments about fascia stretching or whether hyperplasia can be induced through extreme stretching. But I am unsure of the exact mechanism of why it works so well, and anybody who says they 100% know are mistaken because it really has yet to be determined by science. This is what we do know as various studies have told us…..under various circumstance a stretched muscle under load has produced hyperplasia, an increase in IGF-1, an increase in MGF (2 very potent growth factors), increased protein synthesis, and increased the long-term production of prostaglandin F2 alpha, an anabolic stimulator of myofiber growth. I've gotten reports of (for lack of better terms) “an enhanced roundness” with extreme stretching particularly in the chest, quads, triceps. Its very rare you get someone who doesn’t report beneficial results.
5) When do you apply extreme stretching and for how long do you hold each stretch? Extreme stretching is done while that muscle is still pumped, after training each body part or group of related body parts like chest shoulders triceps and typically held for 60-90 seconds.

6) Why do you use rest pause over other techniques? I found that Rest Pause (done my way) created the greatest strength increases of any principle out there. I really should clarify one thing. In my laziness 17 years ago I really should of named it something other than “rest pause” because a true Rest Pause set is 6 almost maximum effort singles with 10 seconds rest between each single. That is a true rest pause. I have never been one for fanfare or celebrity and I just named what I did rest pause too because it seemed somewhat close to rest pausing. What I do is go to failure 3 times during a set on the way to 11-15 reps or 11-20 reps (depending on the exercise. So hypothetically someone would go to failure at 8 reps, put the weight down and then take 10-15 deep breathes and then go to failure again (hypothetically 3-4 more reps) put the weight down and then take 10-15 deep breathes and then go to failure one more time (hypothetically 1-3 reps). It is basically a way of extending the set, so you get more reps with a heavier weight than you would with a straight set. Because of my laziness in not naming it something else, it has caused great confusion nowadays as it pertains to the definition of Rest Pause. As with the moniker Doggcrapp, I should of thought that one out too…(laughing)

7) Is rest pause used on every exercise? If not, please explain when and why you would use it.
Rest pause is not conducive to quad exercises and some back thickness exercises due to safety and form reasons. Note that for back we split exercises into those to hit back “width” and those that hit back “thickness”. For quads (after 1-5 progressive weight warm-up sets depending on the individuals strength levels), I will generally have someone do a very heavy 9-12 rep straight set followed up(after adequate rest) with an even heavier 5-8 rep set and then (after adequate rest again) a 20 rep “widowmaker set” done with as heavy of weight as can be used for 20 reps. Back thickness is generally done with two straight sets as well due to safety issues with the lower back, a heavy set of 9-12 and after rest an even heavier 5-8 rep set. Calves are done with their own protocol of exploding up on the big toe, then slowly lowering, approximately 5 seconds to the stretch position and holding that for 10-15 seconds… 8-12 reps like that and it will be excruciating. Forearms are also straight sets generally for 11-20 reps. Rest pause is used for all other movements, chest shoulders triceps backwidth and certain hamstring movements and generally done with 11-15 total reps or even up to 20-30 rest-paused for certain people on movements that require more safety.

8) What is the reason for the deep breathing between sets (also explain when to apply it)? How do you determine the number of breaths for each?
Oxygen, the key to rapid recovery is oxygen. The deep breathing done between rest pause sets is to force as much oxygen into the body as possible so that in 20-30 seconds (usually the time I like most trainees to take for their 10-15 deep breaths) the lifter is ready to go again. All that breathing ensures that carbon dioxide is released, too, which is the most important way of buffering the lactic acid produced in the working muscles during an all-out exercise situation.
The deep breaths are done in between each part of the rest pause. A hypothetical set of incline bench press after warm-ups might look like…
a. 275 8 reps to failure (rack the weight)+10-15 deep breaths
b. 275 2-4 reps to failure (rack)+ 10-15 deep breaths
c. 275 1-3 reps to failure (rack) and done or optional static hold.
The static hold is typically only performed on chest, shoulder, back width or bicep movements and for safety should be exercises done on machines. It is merely holding the weight at the sticking point of the movement and doing short 2”-3” pumping reps. This technique adds to the intensity of an exercise at the end, and is optional.

9) Define the “Blasting and Cruising” phases.
Realizing that the body has a finite ability to recover from the stress of working out and that training all-out 'balls to the wall' inevitably leads to overtraining and/or injuries, I started experimenting with different ways of moderating workout volume, intensity and frequency. This formed the reasoning behind my 'blasting' and 'cruising' phases that are an integral part of DC training. We all know that you have to work out with intensity to stimulate an adaptive response in the body sufficient to cause muscular growth but as stated, you cannot train in this manner without intermittent periods of rest, or 'cruises' as I call them. Blast phases usually last for 7-10 weeks sometimes a little longer if it's someone with superior recovery genetics. During this time we're doing everything possible to increase strength and size incorporating rest pause sets, extreme stretching, high protein intake, specific supplements to aid recovery (BCAA's, etc...).
The Cruise phase which lasts anywhere from 7-21 days (though 10 days to two weeks is most common) is all about resting the body and recouping from the previous blast while preparing for the upcoming one. Workouts during this time are far less intense (no rest pause sets or training to complete muscular failure) and the focus is on maintenance and getting the mind and body fully ready for the next upcoming assault on the weights. During this time workouts are scaled back and all intensity techniques (rest pause, static holds, slow negatives) are removed in order to allow the body to repair and recover. It is also a good time to experiment with new exercises to see if they may work well in the next blast. I’ve even had people just take 7-10 days completely off, it really up to the individual….but the “cruise phase” must be done.

The significance is that we blast and cruise and blast and cruise all year long. Its just impossible to push the limits with food training and intensity year round so I give people cruises just to gather themselves, get their appetite for both food and training back, and give the joints a break from the heavy weights----all in preparation for a huge blasting push again. Think
of it as three steps forward, one step back so to speak.

10) Please provide Dusty’s full arm and back training routine

Dusty Hanshaw was a big advanced bodybuilder who needed another step up in overall mass and also to bring his back and his arms up to match his outstanding legs and shoulders. I am very proud of Dusty, not only is he an outstanding person and a friend, he is an extremely hard training bodybuilder.....as hardcore as anyone out there. He followed everything to the letter that I wanted him to do in the offseason and walked onstage at the 2008 Border States Championships with just too much musclemass and too much conditioning for anyone to deal with....and took not only the Superheavyweight class but the whole show.
So with advanced bodybuilders like Dusty as shown below in #11, I put them on the 3 way split and I have use a certain technique to get up their weak bodyparts that might be lagging behind.

Dusty did his biceps and back day

1) Preacher Curls (after fully warming up through progressive sets, this is rest paused out for a set of 20 reps *hypothetically 10+6+4 = 20 reps rest paused)
2) Dumbell crossbody "pinwheel" hammer curls (these are done for forearms and we usually straight set forearms for 11-20 reps one all out set after progressive warmups)
3) Alternating dumbell curls (A "widowmaker exercise" a special key bodypart exercise I put a person on, in this case to get Dusty's biceps up in size pronto. This exercise usually starts out at 20-30 reps with a certain weight and over months and months of time the weight goes up progressively and the reps come down slowly until they are in the 8-10 range.....one all out set
(Biceps stretch with arms to the rear)
4) Weighted Pullups rest paused out for 11-20 reps
5) Hammerstrength pulldowns (widowmaker exercise done for back width, again starts out at 20-30 reps and over months and months of time gets ever increasingly heavier while the reps come down slowly)....one all out set
6) T-bar rows--done in straight sets.....as a restpause on a heavy back thickness movement could cause loss of good form and potential injury. After progressive warmups one all out set for 11-15 reps and one all out set for 6-10 reps
(Hanging lat width stretch with weights)


11) Please provide a sample 7-day bodypart split. Everyone starts DC training with what I call the two way split. The body is split in half and done on three non consecutive days per week as follows
Monday- Chest Shoulders Triceps Back Width Back Thickness
Wednesday- Biceps Forearms Calves Hamstrings Quads
Friday- Chest Shoulders Triceps Back Width Back Thickness
Monday (the next week)- Biceps Forearms Calves Hamstrings Quads
Wednesday- Chest Shoulders Triceps Back Width Back Thickness
Friday- Biceps Forearms Calves Hamstrings Quads

The whole body is trained twice every eight days in this fashion.

For advanced trainees who have done the two way and need to work on lagging body parts I have them move to a 3 way split of pull/push/legs rotated over four days like this
Monday Biceps Forearms Back Width Back Thickness
Tuesday Chest Shoulders Triceps
Thursday Calves Hamstrings Quads
Friday Biceps Forearms Back Width Back Thickness
And the rotation continues the following week. The frequency of body parts hit is slightly less than the two way so the overall growth will be slower but it allows a little more room for advanced techniques I will use to work on weak points


Biographical Questions

1) Where is your current place of residence?
San Diego California ( I grew up in Massachusetts though and i do not miss scraping the ice off my windshield or shoveling out my car every morning)

2) What is your age?
Just turned 40

3) How many professional athletes do you currently train?
I haven’t taken on any new trainees since September of 2007 because I was really getting burnout. Everybody and their brother wanted me to train them and I just had gotten to the point I needed a lengthy break from training people….so now I have my protégé Dan (who has been with me for 6-7 years) take people through the paces. I post regularly on Intensemuscle.com in the Doggpound and encourage people to visit that site if they want to know more about DC training. There are many reknowned people on that site including contest prep trainers Ken Skip Hill and Scott Stevenson.

4) How many amateur athletes do you current train?
As most people know I co-own Trueprotein.com and that is currently taking up the bulk of any and all free time I have but I still correspond with my former pro and amateur athletes….I like to keep up to date with them and still help them with questions they have or tweak things as neccesary

How long have you been involved in bodybuilding as an athlete and a trainer? Since 1992.

Below is Dusty Hanshaw, the trainee referred to in the interview.
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Old 04-29-2009, 04:20 PM   #121
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Very cool, thanks DH!
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Old 04-29-2009, 05:37 PM   #122
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Thanks for posting that article. You just saved me a few bucks so I didnt have to run out and buy that magazine.
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Old 04-29-2009, 06:46 PM   #123
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I'll probably still get it to show my family exactly WHY I chose who I did to personally train my ass LOL!
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Old 04-29-2009, 07:05 PM   #124
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If I happened to see it in a bookstore I would maybe pick it up. But I have NEVER seen muscle mag in a store around here.
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Old 04-29-2009, 08:45 PM   #125
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Good Article and Dusty is one solid looking dude. His physique kinda reminds me of Tim Belknap for some reason.
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Old 04-30-2009, 12:09 PM   #126
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awesome article
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Old 05-02-2009, 07:24 PM   #127
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Peanut butter and banana sandwiches are my bulking snack of choice!! FTW!
I used to eat them as a kid. I've forgotten how good they were!
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Old 05-02-2009, 07:55 PM   #128
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Never had one of those, but over here in the Northeast we have a thing called Fluffernutters:



Bread
PB
marshmallow fluff
at least when I was a kid. Probably send me into sugarshock now
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Old 05-02-2009, 08:12 PM   #129
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Never had one of those, but over here in the Northeast we have a thing called Fluffernutters:



Bread
PB
marshmallow fluff
at least when I was a kid. Probably send me into sugarshock now
Oh yeah I remember eating them also!
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Old 05-02-2009, 11:35 PM   #130
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Ok, someone needs to remove that picture from this thread.
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Old 05-02-2009, 11:44 PM   #131
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Ok, someone needs to remove that picture from this thread.
Lol you're getting hungry just looking at it aren't you?
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Old 05-02-2009, 11:54 PM   #132
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Lol you're getting hungry just looking at it aren't you?
I've never even had one of those sandwiches before, but just seeing the bread made me want one.
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Old 05-03-2009, 12:25 AM   #133
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I've never even had one of those sandwiches before, but just seeing the bread made me want one.
We ate them as kids, however I don't think it would fare well with use adults. Maybe for a cheat meal only.
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Old 05-03-2009, 08:18 AM   #134
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I grew up on PNB/Fluffernutter sandwiches. Every now and then I'll buy some and make me a sandwich.
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Old 12-27-2011, 10:04 AM   #135
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BUMP!
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Old 09-17-2012, 01:14 PM   #136
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