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Old 05-10-2009, 04:29 PM   #201
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Quote:
Your hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set(depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set----next up is a straight set with statics for people with slightly better than that recovery---next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.
What are statics?

Is this an isometric hold for the last rep of the set? Does it matter where the iso hold is done (low point, mid point, high point) in the lift?
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Old 05-12-2009, 02:19 AM   #202
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Im a little confused is there a total of 3 chest, shoulder, and tricep workouts or just 2? It says pick your 3 favorite exercises for each but then only has 2 outlined workouts for it.
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Old 05-12-2009, 06:17 AM   #203
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Pick your 3 favorite chest exercises and rotate them every workout. For example :

incline bench press
incline dumbbell press
bench press

Your workout routine is as follows :

Mon : Chest exercise 1 (incline bp)
Wed :
Fri : Chest exercise 2 (incline dumbbell press)
Mon :
Wed : Chest exercise 3 (bench press)
Fri :

Last edited by bfoley; 05-12-2009 at 08:16 AM.
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Old 05-16-2009, 09:40 AM   #204
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Quote:
Originally Posted by FlabLoser View Post
What are statics?

Is this an isometric hold for the last rep of the set? Does it matter where the iso hold is done (low point, mid point, high point) in the lift?
It's a made up word that makes DC appear more mysterious.
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Old 05-29-2009, 05:58 PM   #205
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This is my first post... I found this forum the other day and I am impressed with what I have read so far. I have a decent grasp of DC's system, having befriended his former right-hand man, InHuman, back in 2004. I would rate the system one of my all-time favourites, though I have to carefully regulate it due to (a) being older, at 47, and (b) being so advanced... due to my high intensity levels. But once you have it all dialled in, progress should be as consistent as night following day, as will the rewards you reap for your efforts!

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Old 06-05-2009, 07:55 PM   #206
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extreme streching helped my shoulder out
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Old 06-27-2009, 07:32 PM   #207
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Fireproof - Thanks for the thorough and timely sticky. I am praying about where to go next in my training. DC is heavy in my thoughts.
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Old 07-31-2009, 09:23 PM   #208
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i plan on starting on DC soon
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Old 08-22-2009, 04:26 PM   #209
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hi im new here, can someone tell me why the site wont allow me to dowloan the DC training pdf? Thanks. FZR
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Old 08-22-2009, 04:50 PM   #210
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Probably because you only have one post and haven't actually contributed anything to the site yet.
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Old 09-22-2009, 01:33 PM   #211
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This is very helpful. Thanks!
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Old 10-23-2009, 09:34 AM   #212
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Sorry for bring this alive again but ... being a recreational lifter, would you suggest me to try this system?. I have already more than a year lifting and I'm bored of doing week after week the same exercises with no mean. This kind of workout would bring some action in order to beat the logbook each week and the opportunity to know a lot more exercises not just those that my gym' trainers want.

I have to say I've read all I've been able to found about DC (and other systems), overall training and feeding and DC seems to meet all the requirements in order to achieve my goals. I mean, I found DC the fastest way to gain strength that's my principal goal, and if you add to this that also can make bigger muscles this is all I need right now (I even avoid volume workouts in order to get stronger as I'm pretty weak ).

The thing that encourage me to write this was the thoughts you write down about the 3 way split, I mean, I'm only recreational, I haven't the recovery capability that most of you might have, and I have to work, study and go to gym!! ... I saw the 3 ways split like the one that best fits me and get little concerned about what you've said. Do you think I'm too noob to try this out?

Thanks a lot.
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Old 10-23-2009, 11:45 AM   #213
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Keep in mind that anything will work until you plateau, then you have to change things up. DC would be fine if its a new plan for you, but be prepared to see fast gains at first, then slowing as weight increases and your body adapts. The workout won't give you bigger muscles, either... you have to eat more.

Good luck!
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Old 10-28-2009, 09:37 AM   #214
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Quote:
Originally Posted by marcianoskate View Post
Sorry for bring this alive again but ... being a recreational lifter, would you suggest me to try this system?. I have already more than a year lifting and I'm bored of doing week after week the same exercises with no mean. This kind of workout would bring some action in order to beat the logbook each week and the opportunity to know a lot more exercises not just those that my gym' trainers want.

I have to say I've read all I've been able to found about DC (and other systems), overall training and feeding and DC seems to meet all the requirements in order to achieve my goals. I mean, I found DC the fastest way to gain strength that's my principal goal, and if you add to this that also can make bigger muscles this is all I need right now (I even avoid volume workouts in order to get stronger as I'm pretty weak ).

The thing that encourage me to write this was the thoughts you write down about the 3 way split, I mean, I'm only recreational, I haven't the recovery capability that most of you might have, and I have to work, study and go to gym!! ... I saw the 3 ways split like the one that best fits me and get little concerned about what you've said. Do you think I'm too noob to try this out?

Thanks a lot.

How many years of training experience have you got? What's your nutrition plan like?

DC is great, but depending how 'recreational' you are it might be too much for you to do properly. It's really demanding. If you're recreational in the sense that you don't compete but still pay heavy attention to your diet & training, then that's a lot a different than the casual gym-goer who eats 'whatever' and lifts on a schedule w/no rhyme or reason.
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Old 11-03-2009, 02:39 PM   #215
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Great Points Ozz.

This is a program made for someone that most likely is going to want to be a competitive bodybuilder. This isnt just a "sorta" training program. You have to do it all...or expect little in return.
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Old 11-03-2009, 03:44 PM   #216
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You don't exactly have to be a competitive bodybuilder, but you've GOT to have absolute devotion to do it. It takes a lot, having to beat the log book once you're really crankin' on the program.
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Old 11-03-2009, 06:56 PM   #217
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True. I stated it was most likely for someone that was going to compete. Thats all. People need to understand that forcing growth like that is painful, damaging and has a ripple effect if not careful. You can certainly grow...but...it will always have its downsides eventually.
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Old 01-14-2010, 02:50 AM   #218
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I've been bb'ing for about 4-5 years on and off, though it's tough staying consistent.

I'm 5'10, 165 and 11% bf, decent lifts but nothing amazing (205 BP, 300 squat, 315 dl)

Would running DC help me add muscle and maintain a lean physique (with appropriate dieting) or is it primarily strength based?

Also, how many posts are required before I can download it?
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Old 01-14-2010, 07:05 AM   #219
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Originally Posted by BloodBaneZXY View Post
I've been bb'ing for about 4-5 years on and off, though it's tough staying consistent.

I'm 5'10, 165 and 11% bf, decent lifts but nothing amazing (205 BP, 300 squat, 315 dl)

Would running DC help me add muscle and maintain a lean physique (with appropriate dieting) or is it primarily strength based?

Also, how many posts are required before I can download it?
Saw this guy on bb.com too! LOL. You gotta do your homework man. If you don't have the passion to look something up and do your homework, you shouldn't be attempting the program. Read the above few posts to see why!
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Old 01-14-2010, 10:29 PM   #220
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Yeah, strength gains training is something I do year round. What keeps me at a static and going back and rebuilding strength is when I do a cycle like cutting and altering my diet. I'm able to make a 20-40 lbs increase within a months time. Dc training falls under the same Principal that Pete Sisco talks about, kinda.
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Old 01-15-2010, 08:07 AM   #221
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Dc training falls under the same Principal that Pete Sisco talks about, kinda.
Not even close. You may want to reread the thread here. Sure you do static holds and extreme stretching but you also do work sets. At least from what I know of Pete Sisco all that Dante's program shares with him is the static holds. I will be honest....DC training is by far THE hardest training I have ever done. Every set has to be 110%. It is as much mental as physical.
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Old 01-15-2010, 11:54 AM   #222
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Um, don't need to. I have that DC training manuel and the DC modifications during pre-contest and cutting bodyfat. That's the what I'm saying let me convey it better, The same principles I mean in heavy lifting for muscle gain read up, Static Contraction isn't the only book Petey came out with. Check it: Here is the list of my BB library, I ran through these one time to many and still wanting more, some is trash, some is eh, and a good amount is great:

03 Things you must know for Mass and Size Gains
07 Things You Must Do to Add Muscle, Gain Weight, and Increase Strength
8 Things Your Must Do to Build Maximum Muscle
10 Most Powerful Health Foods
10_Minute_Workout
12 Simple Steps to Get Huge and Shredded
13 Secret Exercises Of Physique Champions
30 Biggest Lies In Bodybuilding
31 Days To Bigger Arms
A Compilation of Anabolic and Nutritional Supplements
Abs Diet
All about Doggcrapp and DC Training
Alpha Male
Alwyn Cosgrove - Strength And Conditioning Interrogations
Amino Acids and Proteins 1 pager
Anabolic Secrets
Anabolic Solution for BB
Anabolic Solution for PL
Anabolic Solution Guide
ANABOLIC TROUBLESHOOTER GUIDE
Anabolics 2005 Part 1
Anabolics 2005 Part 2
Bigger Muscles (HIT)
Bill Phillips - Body For Life
Biogenetic 2002
Biogenetic 2004
Blast Your Bench
Blast Your Bench 2
Bodybuilding – Nutrition
BodyBuilding - Secret Exercises
Bodybuilding - The Rock Hard Challenge (Month 1 Training)
Bodybuilding - The Rock Hard Challenge (Month 2 Training)
Bodybuilding - The Rock Hard Challenge (Month 3 Training)
Bodybuilding Competition Guide
Bodybuilding Made Simple
Bodybuilding Made Simple Addendum
Bodybuilding Nutrition NOW - By Skip La Cour
Bodybuilding Supplement Secrets Revealed
Bodyguard Training
Bodyweight and Dumbbell Exercises
Brink's Bodybuilding Revealed
Brooks Kubik - Dinosaur Bodyweight Training
Brooks Kubik - The Dinosaur Strength Training Notebook
Bruce Lee - Speed Training
Bruce Lee - The Power Of The Dragon
Building An Olympic Body Through Bodyweight Conditioning - Gymnastics Strength Training Article
Building The Perfect Beast
Bulking Up
Burn Secret
Burn the Fat, Feed the Muscle
Ch5 - Creatine Monohydrate
Chad Waterbury - Muscle Revolution
Chad Waterbury's Programs
Chamberlain Bros - 2005 - Charles Atlas - Ten Steps To A Better Body
Championship Bodybuilding - Chris Aceto
Charles Atlas - Bodybuilding Course
Charles Poliquin - No Holds Barred Interview (2005)
Charles Poliquin - Simpleton Guide to Poliquin Training Principles 1
Charles Poliquin - The Five Percent Solution
Charles Staley - The Unnatural Athlete
Chemical Muscle Enhance
Chemical Wizardry - Anabolic Steroids for Bodybuilders
Chris Aceto - Championship Bodybuilding
Chris Aceto-Everything You Wanted To Know About Fat Loss
Christian Thibaudeau - The Black Book of Training Secrets (2003)
Christian Thibaudeau - The Power Circuit
Christian Thibaudeau - Theory and Application of Modern Strength and Power Methods (2004)
Christopher Gerriero - Maximize Your Metabolism
Complete Guide to Beginning Bodybuilding
Complete Idiot's Guide to Fitness
Complete Idiots Guide to Weight Training
Covert_Body_Language_Secrets
Dan Duchaine-Underground Bodyopus
David Kirsch - The Ultimate New York Body Plan
DC modifications during precontest and cutting bodyfat
Diet Supplements Revealed - Will Brink
Doggcrapp Blasting and Cruising
Doggcrapp How To Cure Shoulder Problems
DoggCrapp Training
Doggcrapp Workout Schedules
Dr Atkins' New Diet Revolution
Eat Yourself Slim
Ellington Darden - Bigger Muscles in 42 Days
Fast - Mass
Fat Burning Furnace - Weight Loss Secrets Revealed
Foods That Burn Fat, Foods That Turn To Fat
Frederic Delavier - Strength Training Anatomy
Frankie NY's Mass Program
Gerard Dente - Macrobolic Diet Handbook
Gerard Dente - Macrobolic Nutrition
Gear Monster - A Comilation of Anabolics and Nutritional Supplements
Gironda Gems
Healthy Low Carb Recipes
How to Absolutely Positively Know When Your Body is Burning Fat (ebook)
How to Build Big Muscles without Weights
How to Get the Ultimate 6 Pack
Huge Gains Fast - Jeff Trozer
Informed Bodybuilding Nutrition
Isocaloric Handbook - Dan Duchaine
Jason Ferruggia - 101 Greatest Exercises For Size
JekyllHyde
John Alvino - Mass Building Shakes
John Davies - Renegade Training
Jon Benson - Fat Burning Myths
Jon Benson - Simply Eat Journal
Jon Benson - Skyrocket Fat Loss
Jon Benson - Super Foods
Kevin Trudeau - Natural Cures - Jan. 2006 ebook
Kung Fu - Fitness Training
La Cour's Bodybuilding Nutrition
Laymans Guides - Episode 3
Lean and Hard - The Body You Always Wanted in Just 24 Workouts
Learn Massage
Lyle McDonald - A Guide to Flexible Dieting
Lyle McDonald - The Ketogenic Diet
Lyle McDonald - Bromocriptine
Lyle McDonald - The Rapid Fat Loss Handbook

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Old 01-15-2010, 12:41 PM   #223
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Lyle McDonald - The Ultimate Diet 2.0
Mackie Shilstone - The Fat-Burning Bible
Mark Rippetoe - Starting Strength
Matt Furey - Combat Abs
Matt Furey - Combat Conditioning
Matt Furey Exercises
Matt Furey Strand Pulling Chest Expander
Mike Mahler's Aggressive Strength Kettlebell Workshop Manual
Mike Mentzer - Heavy Duty
Mike Mentzer - Heavy Duty Nutrition
Mission Abdominals - Top Secret to Six Pack Abs
Nelson Montana - Bodybuilding Truth
Nelson Montana - Bottomline Bodybuilding
No Mistakes - Vince Andrich
Optimum Anabolics - Steroid Sized Muscles through Natural Hormone Programming
Optimum Anabolics by Jeff Anderson
Ori Hofmekler - Max Muscle Min Fat
Ori Hofmekler - The Warrior Diet
Pavel Tsatsouline - Beyond Bodybuilding
Pavel Tsatsouline - Bullet Proof Abs
Pavel Tsatsouline - From Russia with Tough Love
Pavel Tsatsouline - Relax Into Stretching
Pavel Tsatsouline - Super Joints
Pete Sisco - 3 Things You Must Know For Gain A Mass Size
Pete Sisco - CNS Workout
Pete Sisco - Train Smart, Weight training
Pete Sisco - Train Smart_1.2
Post_Exercise_Carbohydrates
Posture and Core Conditioning
Rheo H Blair and the Secrets of Bodybuilding Nutrition
Ross Enamait - Ultimate Training For The Ultimate Warrior
Ross Enamait - Warrior Workout Bonus Series I
Ross Enamait - Underground Guide to Warrior Fitness
Ross Enamait - Warrior Workout Bonus Series II
Scrawny to Brawny
Shawn C. LeBrun - 12 Simple Steps to Get Huge
Skyrocket_Fat_Loss_and_Burn the Fat Feed the Muscle
Steve Holman & Jonathan Lawson - The Ultimate Mass Workout
Stretching To Perfection
Stuart McRobert - Hard Gainer
Stuart McRobert - Beyond Brawn, 2nd edition
Stuart McRobert - How to Squat for Huge Arms
Stuart McRobert - Weight Training Techniques
The Bodybuilding Truth
Tasty Fat Loss and Muscle Building Recipes
The Fat-Burning Bible
The Massive Growth System
The Poliquin Principles
The Secrets to Gaining Muscle Mass Fast (A.Ellis)
The Stubborn Fat Solution - Flatten Your Abs
Theory and Application of Modern Strength and Power Methods
Thinking Big - Skip La Cour
Titan Training - Serious Growth
Tom Venuto - 10 Lies About The Atkins Diet
Tom Venuto - Bodybuilding vs. Strength Training
Tom Venuto - Measure Your Own Body Fat
Turn Your body into a Muscle Building Fat Burning Furnace
Underground Bodybuilding Secrets
Underground Mass Secrets
Vertical Jump Bible
Vince Gironda - Legend and Myth (334 pages)
Vince Gironda - Training Secrets
Weight Loss That Lasts Break Through The 10 Big Diet Myths
Why Conventional BodyBuilding Methods Suck
Will Brink - The Perfect Rep
X-treme Lean

I excluded quite a few books out. I'm giving you an Idea of what I already read in my library. A lot of research, theory, fact, and bs.
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Old 01-15-2010, 12:43 PM   #224
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Goddamn thats alot of books, lol. Not to mention alot of cash to buy them all. You could buy a nice power rack for the price of all those books!

I've never done DC, and don't see myself doing it in the future, but just had to say something about that list, haha.
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Old 01-15-2010, 04:29 PM   #225
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Goddamn thats alot of books, lol. Not to mention alot of cash to buy them all. You could buy a nice power rack for the price of all those books!

I've never done DC, and don't see myself doing it in the future, but just had to say something about that list, haha.
I doubt he bought them all. I remember someone telling me on bit torrent there was a huge file of them available.
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Old 01-15-2010, 05:18 PM   #226
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Of course I didn't. Alot some books where given to me as a recommendation and others are articles, some I bought, and others I downloaded. As I find new bb studies, articles, and see some new books I get them. Why shouldn't I? Somethings are hard to remember the first time you read through them. Some have kept the same consistency in concept and principle without being related. The ones I did bought came with great bonuses(No promo BS) Like when you buy it you get a membership to a private forum base under ones BB concept(ahhh) with unbias members and having custom track and measurement tools, etc. Then again there is authors like Lyle McDonald who forums is out there for the inspiring BB or vet that loves his methods and wanna call his forum "home". I really dig this forum, It's cool, fun and keep me laughing when I'm at work, I really enjoy it.

Back to the matter at hand: I love doing High (Safe) intense training for strength and muscle year round when I'm not doing a 4-6 month cycle. It's its no joke and some people don't like it or can't hang.
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Old 01-15-2010, 05:23 PM   #227
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I doubt he bought them all. I remember someone telling me on bit torrent there was a huge file of them available.
I forgot one more thing, I Wouldn't do no P2P service i.e limewire, frostwire, bear thing, bit torrent,etc. It's to slow and it's a real easier way of getting inside your ports for virus damage, Your IP is already there naked, unless You spoofing(Hiding) your IP address. I like Hotfiles, Rapidshare, usernet, they are a hell of a lot faster and less riskier. I know I gotten some books from those places lol.
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Old 01-16-2010, 09:39 AM   #228
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Um, don't need to. I have that DC training manuel and the DC modifications during pre-contest and cutting bodyfat.
Seeing as I've been personally trained by him I can tell you that neither of those were written by Dante lol. Not even close. The "DC Manual" was written by a regular forum jockey over at IM that was HIS interpretation of a few posts from D. If you want to learn about the program, you're better off with the CFP - Which was written, oh about 10+ years ago LOL. I've read the "manual", and it gives an extremely general look into DC training with absolutely nothing into the specifics other than what is already common knowledge.

Quote:
All about Doggcrapp and DC Training
Covered.... That's the equivelant of me suggesting Westside is just like blah blah blah because I read Louie's book Westside Book of Methods (which I have lol). Obviously, unless I trained there I'm shooting into the dark.

Quote:
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I doubt he bought them all. I remember someone telling me on bit torrent there was a huge file of them available.
There's a select few exclusive forums I'm a member of where almost all of those e-books were all downloadable in a single thread.. A one stop shop. Most of them I've read are waaaaay out of date. The Lyle ones everyone has, and are the only ones worth reading. If you want any type of credit for having a library, pony up a few bucks and read Practical Programming (2nd edition), Serious Strength Training (Bomba), The Strongest Shall Survive (Starr), Supertraining (Siff), ect. That said, 1/4 of your stock is pretty good (Stuart McRobert)
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Old 01-16-2010, 09:44 PM   #229
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Great thanks for the advice and tips, It must been nice to be trained by D himself.
I sure will "pony" up a few bucks. Practical programming pertaining to...? I Will get the following recommendation and sniff through it, but like you said it's all common knowledge for those of common. Once before, the library has trash books, eh books, and good ones. With an overview look, it's common knowledge to those knowing the damn basic of physical mechanics manipulation. There is nothing new under the sun with this just a lot of other people have there way of conveying it and putting a twist on it to sell. There is nothing else new... except supplements lol. a lot of people don't have the "common" knowledge of BB or just overall fitness.
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Old 01-17-2010, 09:35 AM   #230
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If you're into strength programs, Bill Starr's book (Strongest Shall Survive) and Practical Programming are the best. I recommended Supertraining ONLY if you appreciate the science behind each and every little thing in regards to the weightroom and the human body. Most people probably wouldn't even tell if it was written in Chinese lol. Practical Programming just went through a second edit which made it A LOT more complete IMO. If you had that one, you'd be ahead of 99% of every forum jockey that THINKS they know WTF they're talking about.
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Old 01-17-2010, 12:50 PM   #231
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I'd say the same about Supertraining. I have it, and its a great reference when I want to know something specific...but man, I wish I waited to buy it. So in the mean time it is just sitting on my shelf, and I picked up some anatomy and physiology books to read. IMO, ST is a book you need to have a strong, solid base of the science to start to understand before trying to read it.
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Old 01-18-2010, 01:50 AM   #232
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If you're into strength programs, Bill Starr's book (Strongest Shall Survive) and Practical Programming are the best. I recommended Supertraining ONLY if you appreciate the science behind each and every little thing in regards to the weightroom and the human body. Most people probably wouldn't even tell if it was written in Chinese lol. Practical Programming just went through a second edit which made it A LOT more complete IMO. If you had that one, you'd be ahead of 99% of every forum jockey that THINKS they know WTF they're talking about.
Thanks I'll check that one out. It sounds real interesting I'll look forward into getting it. I though you was talking about computer programming. Bring the scientific anatomy jargon on lol.
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Old 01-19-2010, 05:59 PM   #233
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Hey guys, I'm new to DC Training and have a question:

Is there a recommended, ideal rest interval for rest-pause ? I've read responses ranging from 12 to 25 breaths and 15-30 seconds. I can tell you that even after a heavy set of squats or deadlifts 20 seconds translates to no more than ten breaths for me. Also, the rate of breathing varies depending on the exercise.

Appreciate any feedback I could get.
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Old 01-19-2010, 06:05 PM   #234
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Hey guys, I'm new to DC Training and have a question:

Is there a recommended, ideal rest interval for rest-pause ? I've read responses ranging from 12 to 25 breaths and 15-30 seconds. I can tell you that even after a heavy set of squats or deadlifts 20 seconds translates to no more than ten breaths for me. Also, the rate of breathing varies depending on the exercise.

Appreciate any feedback I could get.
Good question.

I end up just going by time because it's easier to watch the clock or my watch and know when to go. Like you implied, depending on the exercise, 10 breaths can take a long time or it can not be a very long time.

I like to rest between 20-30 seconds between R/P sets because it just feels "right" for me. Any sooner, and I'm not recovered enough to crank out more than a couple more. Any longer and I feel "too" recovered and it feels like a second set, rather than an extension of that single rest/pause set.
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Old 01-19-2010, 06:19 PM   #235
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Good question.

I end up just going by time because it's easier to watch the clock or my watch and know when to go. Like you implied, depending on the exercise, 10 breaths can take a long time or it can not be a very long time.

I like to rest between 20-30 seconds between R/P sets because it just feels "right" for me. Any sooner, and I'm not recovered enough to crank out more than a couple more. Any longer and I feel "too" recovered and it feels like a second set, rather than an extension of that single rest/pause set.
Thanks for the feedback. Since breathing does vary, it stands to reason that watching the clock would provide better uniformity.

So, if I'm going with, say, 30 seconds, would that be 30 seconds from rack to unrack or 30 seconds from cessation of the particular movement to the beginning of the next set ? Or I'm I being too anal ?
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Old 01-19-2010, 08:52 PM   #236
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You're being too anal. It's not an exact science. Think about rest/pause objectives - extend the set, push past failure, maintain fiber recruitment, extend time-under-tension, etc.

You can accomplish all of that whether you rest for 15 seconds, or 30 seconds, or anything around there.

The way I do it? I lift the initial set. When I rack the weight, I check the clock. Some time around 15-25 seconds later, I unrack and start again. Repeat.

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Old 01-19-2010, 10:04 PM   #237
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The best way to do this is to sit down and time yourself taking 12 deep breaths. The sooner the better rest pausing. Some people have a lot of problems with their rest pause which doesn't have anything to do with taking too short a rest between mini-sets - It's that they're going TOO HEAVY. If you're not hitting true quality 3 second controlled negatives on every rep, then you're wrong. That was one of my early problems that had to get corrected. One point I put 325 on the incline barbell and only hit 8 RP (6/1/1). What went wrong? Well, I was controlling a pretty fast negative because the weight was super heavy. It wasn't until I reset the weight back to 300 lbs and took my time with each rep that everything fell into place (10/3/2), especially the final negative as well as the partials I had to do after all that LOL. I think people new to DC or who don't quite understand his writing style with the free info on the web have major problems with two things - Thinking going super heavy with longer rests between pauses is better, and thinking he advises super high protein (over 400 grams) which is another fallacy.
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Old 01-20-2010, 11:41 AM   #238
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Thanks for the input, guys.

And by way of confession, yes, I went too heavy the first time out.
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Old 01-20-2010, 12:17 PM   #239
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Holy Dogg Crapp!
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Old 02-13-2010, 11:23 PM   #240
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I just started the DC training protocal & was unable to load the file posted. Is it still available? I would love 2 have a spreadsheet like app to plug my numbers into and later reference. Thank you. The info here is top notch, I have done similar programs in the past and DC seems to fit me well. I'll ad all I can to this forum when I can. glad 2 find a knowlegeable group to discuss the system with. again I would like the download if possible, so any1 who can help it would be appreciated thanks guys.
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Old 02-14-2010, 10:18 AM   #241
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Any1 that wants 2 download the spreadsheet needs to hav a minimum amount of posts. Otherwise, any1 can swing in, take everything, and leave w/out contributing.
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Old 02-14-2010, 10:45 AM   #242
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Right, we like people to "give back" to the boards in order to get what we "give out"to them.
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Old 02-14-2010, 11:56 AM   #243
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Default Thanks for the quick response

Gotcha Thank you for your quick response time.
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Old 02-14-2010, 12:12 PM   #244
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As far as the super high protein goes I like it, as my own method not because of claims on DC posts, because its a way to keep up calories without gaining excess fat. You need protein to recover and grow and it will not equate to any significant amount of excess fat if you are taking in more then you need. Its just my personal view but i have saw in my own diet that 300grams + a day is a great way to keep calories up, therefore gaining size w/out gaining as much fat(as long as you have a good concept for your fat & carb need as well) I change up my diet for different goals throughout the year but always keep my protein up.
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Old 02-15-2010, 01:11 PM   #245
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test
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Old 02-15-2010, 01:14 PM   #246
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Anyone get sharp pains in the tips of their elbows from doing Skull Crushers? My working set weights have gone up 20% from doing them DC style, but now suddenly have pain in my elbows all day and they hurt even on warm up sets. I hold the EZ curl bar on the wide grips. Would it be better on the narrow?
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Old 02-15-2010, 02:46 PM   #247
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If something impedes your performance - Get rid of it.
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Old 02-15-2010, 10:24 PM   #248
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Default Elbow Issues

I have had similar problems with scull crushers. I love the movement for hitting tri's but only do it sparingly. I have had tendonitis issues in the past so I avoid any movements that cause elbow pain. More often than not if you stahy away from the movement the pains will disapear. Just from my experience bro. Im far from a Dr.
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Old 02-16-2010, 05:40 PM   #249
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I don't suppose anyone has any links to video tutorials as to how to perform these extreme stretches?
Searched online for a while but couldn't find much other than detailed written descriptions.
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Old 02-16-2010, 07:07 PM   #250
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have you tried intensemuscle. They have a thread with photos of each stretch.
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Old 02-17-2010, 04:55 AM   #251
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have you tried intensemuscle. They have a thread with photos of each stretch.
What he said.

Also, I have been using a few stretches that I have seen in both Jason Wojo and Dave Henrys DVDs because of joint pain. The stretches are not supposed to "feel good" in any way, but some were too painful. In a bad way. So if you can get a hold of those DVDs, they are very helpful
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Old 02-17-2010, 11:37 AM   #252
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Awesome, thank you very much.
The site has some good images to give me an idea of what he's trying to explain.
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Old 04-19-2010, 12:35 PM   #253
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How is DC when you are below maintenance? Does it defeat the purpose of training this way?

Oh and how can I download the template? I don't seem have permission to.
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Old 04-19-2010, 04:49 PM   #254
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How is DC when you are below maintenance? Does it defeat the purpose of training this way?

Oh and how can I download the template? I don't seem have permission to.
1) No, you can't do a no-shit blast when you are below maintenance. Not the standard way although you'd be surprised. However, there's many things in place to ensure successful blasts without calories. I'll stop there.

2) Clutch has a built in bullshit sniffer that doesn't allow teens, beginners, or some intermediates from downloading advanced programs. Trust me, I was personally trained by him for about a year, and you my friend are about 5 solid years away from downloading the DC template.

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Old 04-20-2010, 04:47 AM   #255
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Alright 3011, I was just curious.

I read some of his stuff and was just wondering if it was applicable to a fat loss phase.
Powerbuilding is what I ll continue with for a few years
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Old 04-22-2010, 07:50 PM   #256
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Setting up my dc schedule and have a few questions for the experienced DC guys!--


When you do a rest pause set how many rest pauses do you do? You base it on feel or you have a set goal in mind? Or does 15-20RP mean that you rest pause to get to 15-20?

Some of the exercises say 1x6-8, 20 So you do only one working set of 6-8 and then 1 set of 20 with your 12rm? Whats your rest time look like between the two?

The stretching you do that after each set or at the end? Whats your opinion on the length of the stretch? You aim for the full 60 seconds?
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Old 04-22-2010, 08:01 PM   #257
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-2 rest pauses. For instance if you want to get 15 total, you'd choose a weight that'd make you fail around 8 reps, then pause out another 7 throughout your rest pause sets.

-one heavy set, followed by a 12-rep set to failure AND continue to pause that out to 20. I give it about 2 minutes worth of rest between my heavy set and that one

-stretch the muscle after you work it, and I DO 60 seconds even if I have to regrip or whatever. Sometimes I either don't end up putting as much pressure as I need to, or I'm just so beaten that I don't feel it, and I'll extend the stretch another 15-30 seconds judged by how I feel.
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Old 04-22-2010, 08:10 PM   #258
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sounds good! I know Ill have to play with it a bit, just wanted to make sure I had a good understanding of the programs design!
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Old 06-08-2010, 11:31 AM   #259
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Hey Ozz, is this any different from what you described earlier...

"squats 4-8 SS, 20 SS"

I interrupt it as; select a weight where you can perform a minimum of 4reps and maximum of 8reps then superset it with a weight where you can perform 20reps...?
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Old 06-08-2010, 11:47 AM   #260
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In DC "SS" would reference "single set", where you don't do any rest pauses. So one set of between 4 and 8 reps, then after adequate rest do a set of 20. However the 20-rep set is known as a "Widowmaker" in which you'd use a weight you can do for a max of 12 reps, then pause it out one-by-one to a total of 20.
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Old 06-08-2010, 01:07 PM   #261
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In DC "SS" would reference "single set", where you don't do any rest pauses. So one set of between 4 and 8 reps, then after adequate rest do a set of 20. However the 20-rep set is known as a "Widowmaker" in which you'd use a weight you can do for a max of 12 reps, then pause it out one-by-one to a total of 20.
Appreciate it Ozz. I guess I missed that...was that in this original first post?
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Old 11-23-2010, 11:51 AM   #262
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Im new here. I am 37 years old and I have been training consistently since I was 19, on and off before that. So, I have a lot of experience training. I have just started to consider the DC training method. I want to give it a shot, but part of my brain is telling me that I am going to waste my time on this because it is such low volume. Currently, I do a 4 day high volume routine and sometimes I feel like I should add more. Have any of you felt the way I do about this and then after trying it, your opinion changed? What are your thoughts?


Thanks!
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Old 11-23-2010, 11:58 AM   #263
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Believe me, unless you half-ass the routine you will definitely feel it provides enough work for your muscles. To be honest, I used to do high volume routines and have gotten so used to DC Training that I can hardly force myself to do any sort of actual volume at all anymore.
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Old 11-23-2010, 12:34 PM   #264
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Quote:
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but part of my brain is telling me that I am going to waste my time on this because it is such low volume. Currently, I do a 4 day high volume routine and sometimes I feel like I should add more.
Do NOT do DC training. Your post is proof positive that it will not work. It's at least a 6 month commitment doing EXACTLY what the protocol says and absolutely nothing else. If you're super high volume is working, then go with that. DC is only for those that have tried it all, got to an advanced level of strength AND muscle mass, and want to push their gains as close to their genetic limit as humanly possible.

I was personally trained by his only protege hand picked to carry on. If I was to forward your post to his email, he'd turn you away and wouldn't feel bad about it. Nothing against you, I'm sure you're a hard charging bodybuilding machine, but your mindset shows me that not only wouldn't you like it, but you probably don't need something so extreme quite yet.

What I recommend you do is try going into your high volume routine and using the incline bench as your first movement. Warm-up to a heavy enough weight to where you can barely squeeze out 7-9 QUALITY reps (true 4 sec. eccentrics, explosive concentric, no pausing at top), rack it, take 10 DEEP breaths, try to do 2-4 more QUALITY reps like I discussed, rack it, take 10-12 DEEP breaths, try for 1-3 more QUALITY reps. After each rest pause, do a full 8 second negative and END your 'mini-set' on your chest (have a spotter pick it up for you). Once that's over, do the DEEP 60 second excruciating stretch..

If you've done that, let me know how the rest of your high volume workout goes.. Let me know if that finished you off completely, or that you needed 4 sets of 12 rep cable crossovers to "finish you off for a more complete workout".

Dante has been doing this for well over 20 years. He's trained IFBB pro's as well as a slew of other top level competitors. If everyone has progressed SO WELL to the point to where Dante turns away just about everyone for personal training with his methods, and that "DC Training" has become SO popular in the bodybuilding world, why would YOU believe that given all this buzz and results you know more than him.. Not trying to argue, but I don't see the logic that you know that more volume is needed to facilitate growth from all your years of off and on training, yet Dante and all his trainees are absolute monsters with that one workset. And here again, it's important to note that 85% of his trainees are NATURALS, including myself.

It's no surprise that this thread has received over 27,000 views which is around 20,000 more views than any other training method. Flat out - It WORKS *as written*.
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Old 11-23-2010, 02:04 PM   #265
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Darkhorse,

I hear what you are saying, but I think you misunderstood me or perhaps I was not clear. I have been training pretty much the same way for most of my life with some variation. For a while I competed as a natural powerlifter, but I stopped because it was taking a toll on my body. Now, I incorporate some powerlifting into my bodybuilding routine. I do like to change things up. I have just never changed things up so drastically. I am willing to try it and I am willing to run it for the entire course. I don't do things half ass and I am not a quitter.
My previous post was not meant to criticize. As I said, this whole concept is completely new to me. Which is why it is hard for me to imagine how it will work.
Also, I don't claim to have any knowledge of this routine at all. None what-so-ever. So in response to your comment about knowing more than him... I never even insinuated that. I have not tried it and do not know anyone personally who has used DC.

Now, as far as the fact that DC Training has become so popular... I have to admit, that this why it peaked my interest. Because I have been reading so many good things about it. BUT, There are many, many things that get a lot of buzz, that are extremely hyped but are completely useless. I am not saying that this is the case with DC. I am just saying that I do not believe everything I hear or read about.

I appreciate your comment and I understand your points. And I am sure that there are others who at one time felt the way I do, and tried it out. I am just trying to get their opinions.
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Old 11-23-2010, 02:09 PM   #266
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Quote:
BUT, There are many, many things that get a lot of buzz, that are extremely hyped but are completely useless. I am not saying that this is the case with DC. I am just saying that I do not believe everything I hear or read about.
Check this out:

1) Go to intensemuscle(dot)com

2) Go inside Doggcrapp Training Forum

3) Go through every sticky and here's what I want you to look for - Every avatar (ie. picture under every name) and see if that's all hype.

4) Go to the DC Gallery and look at his clients.

Please report back to us with your observations.

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Old 11-23-2010, 02:35 PM   #267
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I have seen all of the forums and posts you mention. And that is why I want to try it. Looking at it as a person who has never tried it and doesn't know anyone who has, does it look impressive? Yes. Am I sold 100% on DC? No. Are those pictures proof? Maybe they are, or maybe they aren't. If I were to look at a forum, or an ad, or testimonials, then I would have invested all of my money into MuscleTech a long time ago. I am not here to argue that it works or doesn't work. I am just trying to pick the brains of some people who have used it. That's all.
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Old 11-29-2010, 08:07 AM   #268
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I tried day 1 of the workout this morning. So far I do like it. The RP sets really do take alot out of you. And I have to say that I really underestimated the stretching. I almost felt like I was instantly growing after each stretch. I used this first workout as a feeler. I wanted to get to see how much weight I would need to start at and how I would feel. I will have to adjust my weights and the weights I use for the stretches. By the end of the workout I felt pumped and full.

I do have a question in regards to the days... when is it recommended to go from a M/W/F workout to a M/Tu/Th/Fr..?

4 days a week is my usual routine. But this workout is entirely different. What do most people do with this?

Thanks!
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Old 11-29-2010, 11:54 AM   #269
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Quote:
I do have a question in regards to the days... when is it recommended to go from a M/W/F workout to a M/Tu/Th/Fr..?
Hmm, the guys that go to the 3 day split four days per week? Go to my journal and see what weights I'm using. Add another 50-100 lbs to everything I do (I'm around a 405 bencher now) and that's the ones that use it. Good luck on that one.

Quote:
4 days a week is my usual routine. But this workout is entirely different. What do most people do with this?
...And this isn't your usual routine, so don't compare the two. Go to my profile and look at my picture - That was done with the 2 way split THREE DAYS PER WEEK. Being personally trained, I know all the inside info and A LOT of things that aren't free on the internet. One thing I liked talking about was that two of his super advanced trainees including Dave Henry (IFBB Pro) went BACK to the 3 days per week training and grew out of their plateau's. 80% of all his trainees do the 3 days per week. All of them grow at an enormous rate. You, my friend, need to stop thinking that "more days = more growth".
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Old 11-29-2010, 12:43 PM   #270
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Yeah, you're right. I've been brought up on my current style of training and I have become so used to it. TOO used to it. This is why I am looking for change. I have to break out of that mindset. Where do I find your journal? Thanks for the advice!
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Old 11-29-2010, 01:40 PM   #271
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http://www.clutchfitness.com/forums/...ad.php?t=10700
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Old 11-29-2010, 02:09 PM   #272
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Thanks. I will check it out!
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Old 01-19-2011, 03:28 PM   #273
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How's the DC training going salsero? I'm sure you are appreciating the 3-day per week schedule since you don't need more with DC.

I can tell you from experience that it's a good system and with the rest-pause method the math isn't quite as str8 forward and can't be compared by volume to typical volume training. That said, you will find a great deal of dogma surrounding it - perhaps it's legacy dogma from Mentzer and the HIT movement) - lol.

Part of this attitude, however, arises from people's tendency to want to add this or that and screw with the system so much it doesn't work anymore. Just stick with the 2-way split 3 days a week and cherish your off-days. You'll likely never need the 3-way split, as Darkhorse alluded to.
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Old 06-14-2011, 12:45 PM   #274
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Just started this DC work out and so far I am loving it
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Old 06-14-2011, 12:52 PM   #275
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why cant I download this dc log?
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Old 06-17-2011, 04:04 AM   #276
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Quote:
Originally Posted by Fireproof View Post
combat_action put together a nice little spreadsheet to help you lay out your DC Training workout!

You can download it in by going to Resources >> Downloads >> Workout/Training Templates at any time, or by clicking here.

Many thanks Fireproof. Good link!
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Old 09-08-2011, 09:13 AM   #277
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On day you choose to do sq/bp/or dl, have any of you ever tried straight singles. You use heavy weight, but still use the dc numbers. Take 15 sec rest between singles and go till you fail. Say I use 300 on incline bench with 15 sec rest. If I get more then 15+ singles, I'd increase the weight next time. If I get less then 10, decrease the weight. If I got between 11-15 stay until I beat 15. Same concept on beating te log book. Try it ,really good
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Old 09-08-2011, 12:01 PM   #278
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DO you mean singles using a 1-rep max or a percentage of it and just utilizing the rest to help mini-recovery for more reps in total? I'd die, or want to die, if I tried doing that with an actual 1RM. On the other I have done, for some exercises, the other idea but not during DC Training.
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Old 09-08-2011, 02:15 PM   #279
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no a sub max. I dont think if you can get 11-15 singles with your max with a 15 sec rest period, would be your max. I use it once in awhile inplace of doing reps to fail- rest pause- reps to fail-rest pause..... Like today ,my max incline bench is 340. I used 285 today and got 18 singles with 15 sec rest. It also helps you practice techniques, because you are constantly setting up. Try them for squats too, loads of fun :/
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Old 09-08-2011, 04:56 PM   #280
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That's what I thought, a great tool to use for sure. I also an alternating set that has been great for DB rows. Using a sub-maximal weight, I do 5 reps for one arm, switch sides, and repeat for 5-6 sets going to failure on the last one. What a killer.
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Old 09-08-2011, 05:45 PM   #281
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hmm, might have to try this some day.
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Old 01-08-2012, 12:37 AM   #282
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why wont it let me download the template????????
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Old 01-08-2012, 09:01 AM   #283
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Downloads Permissions
  • Welcome to the Downloads section of Clutch Fitness! These tools have been created BY our members FOR our members. Many of us have spent a lot of time and effort to create these tools to help those that are contributing members here at Clutch Fitness.


  • These tools are currently only available to members who have UPGRADED their membership. To read about Membership Upgrades, please go here.


  • Additionally, if you have a knack for template or tool creation, please send a PM to Fireproof to become a contributor.
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Old 04-06-2012, 12:46 PM   #284
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anyone can do this right?
as long as they arent a complete novice to training?
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Old 04-07-2012, 09:42 AM   #285
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Yeah, but the question is - What would be the point in doing so when doing a whole lot less will net you a whole lot more gains (speaking to beginners and most intermediates).
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Old 04-09-2012, 12:16 PM   #286
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naa i see what you mean.. squatting is done once every 2 weeks or so on a DC rotation, and a newbie/intermediate can make much faster gains squatting 2-3x a week. im running a linear progression program btw.

but i just dont get why this specific routine is hyped up so much. progressive overload, rotate lifts and rest pause appear to be the basics with this routine, and 2/3 of those are the foundations of any solid routine. so why is there a "OMGZZ YOU ARENT READY FOR IT" mentality with this routine on certain internet forums.
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Old 04-09-2012, 12:23 PM   #287
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Quote:
so why is there a "OMGZZ YOU ARENT READY FOR IT" mentality with this routine on certain internet forums.
Probably because guys like yourself don't know much about the system, like for instance the fact that you're actually squatting once every 5 days NOT "once every two weeks or so." Just sayin'!
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Old 04-09-2012, 12:34 PM   #288
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Quote:
Originally Posted by Darkhorse View Post
Probably because guys like yourself don't know much about the system, like for instance the fact that you're actually squatting once every 5 days NOT "once every two weeks or so." Just sayin'!
once every 5 lifting days?
idk why but i just am not a fan of that frequency. maybe ill pick it up once im squatting more than 250 for a single...
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Old 04-09-2012, 12:52 PM   #289
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Mon - Upper

Wed - Squat

Fri - Upper

Mon - Squat

Wed - Upper

Fri - Squat
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Old 01-06-2014, 10:13 PM   #290
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i tried this about 6 months ago before i sustained an elbow tendon injury but it felt like i was progressing well, at least against what Dante had outlined in various places. The stretching makes you extra sore though if you do it correctly - even though the latest research still maintains that you can't possibly stretch a fascia but simply stretching it out. I like this program.
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