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  #1  
Old 06-20-2017, 03:01 PM
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mikeymoves mikeymoves is offline
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Default Help me with my D.C. Routine

Probably opening myself up to flaming but whatever. I'm not on gear. Last time i did Test with HGH, I wasted it with shitty diet and shitty training. I'm weak AF in certain aspects, ok in some. I would like to train D.C. Style and have tried it before, but I know I'm doing something wrong because relative to volume, I feel like I'm not really "tearing" the muscle. Here are my basic 1RMs. Can someone help me out on what they think I should be doing? I am following the 1A 2A 1B 2B 1A 2A style.

I am 5'9
200lbs
Decline Bench - 245 1RM
Squat - 315 OLY
Deadlift - 425lbs
Military 145
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Old 06-20-2017, 03:32 PM
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You just don't 'get it' mate

I'd suggest you go look up D.C. Training on the swole website and do some more reading on D.C. Primary website intensemuscle.com

You don't need to 'think'

Just follow the protocol

When I trained D.C. Multiple cycles of it my ass had never been so whipped

I say to this day D.C. Training is the most bad ass hardcore training program I've ever been on
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Old 06-20-2017, 07:18 PM
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Is it that I can't lift enough for it to be effective? Or maybe I'm not understanding the protocol. Here's what I mean:

For incline dumbells, I'll do 100lbs (after 3x10 warm up 45lbs)
I'll go to 5-7 reps and drop them. Take 15 breaths, go again for 2-3, drop 15 breaths, the. 1-2 more. Then deep stretch. That's it, right?
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Old 06-20-2017, 07:21 PM
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Thanks I'll check out those sites
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Old 06-20-2017, 08:14 PM
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Quote:
Originally Posted by mikeymoves View Post
Is it that I can't lift enough for it to be effective? Or maybe I'm not understanding the protocol. Here's what I mean:

For incline dumbells, I'll do 100lbs (after 3x10 warm up 45lbs)
I'll go to 5-7 reps and drop them. Take 15 breaths, go again for 2-3, drop 15 breaths, the. 1-2 more. Then deep stretch. That's it, right?
That's basically it. I take about ten breaths though. Ten deep, normal speed, nothing crazy.
Those sets need to be to absolute failure. The next time you do chest you need to beat that last set whether it's by adding just a couple pounds and doing the same reps or eeking out another rep or two with the same weight. It's all about progressing every workout and training the muscle every 4 days instead of 7. Keeping a journal is imperative.

Last edited by hevi-head : 06-21-2017 at 05:21 AM.
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Old 06-20-2017, 10:21 PM
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Will give it a go. Thanks.
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Old 06-20-2017, 10:32 PM
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Exactky

You don't journal it?

Then don't bother ..... go to planet fitness
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Old 06-21-2017, 05:40 PM
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I thought DC was all about the eccentric contraction, and beating your last session either by reps or weight. At least thats how I understood it and practiced.
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Old 06-21-2017, 07:08 PM
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Originally Posted by dawsonxxx View Post
I thought DC was all about the eccentric contraction, and beating your last session either by reps or weight. At least thats how I understood it and practiced.
I did the static reps on some exercises ... post last rep of last set on pull ups and smith machine press work

I never did any eccentric stuff

Beating your last session, yeah

I did not really do the stretching either

I think 90% of D.C. Success is a result of the 2 week rotation and 3 workouts per week with beating the book on the next rotation
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Old 07-12-2017, 02:53 PM
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Quote:
Originally Posted by Mack View Post
I did the static reps on some exercises ... post last rep of last set on pull ups and smith machine press work

I never did any eccentric stuff

Beating your last session, yeah

I did not really do the stretching either

I think 90% of D.C. Success is a result of the 2 week rotation and 3 workouts per week with beating the book on the next rotation
I wouldn't put it at 90%, ideally you want to work to fatigue and though you may not be able to push the weight concentrically, you can still resist it. So basically you're eeking out 1-3 more reps on the negative. You'd be surprised, I was.
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Old 07-12-2017, 03:48 PM
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Quote:
Originally Posted by dawsonxxx View Post
I wouldn't put it at 90%, ideally you want to work to fatigue and though you may not be able to push the weight concentrically, you can still resist it. So basically you're eeking out 1-3 more reps on the negative. You'd be surprised, I was.
Perhaps. I train alone and I'm not in to asking strangers to spot me.

I train in a new gym every week year round.

Negatives just not a reasonable option for me but I do realize their value.
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EUROKING Voted #1 International People's Choice Award No source gets packs to you faster.

Adhere to the laws of your country regarding anabolic steroids. Steroids kill and wreak havoc.
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Old 07-12-2017, 04:50 PM
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Do the negatives on the machines. I ran through the weights on seated row and shoulder press.
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