DC or "Dog Crap" training

[rocco-x]

Did this training for quite awhile, but got burnt out on it. I still will incorporate some of his methods in my training though. Love the stretches..

i've yet to try it myself,mainly because i can't seem to find the right way to set up a decent routine and i see it's pretty rough over there on intensemuscle when it comes ot asking questions but i do like hitting the stretches with whatever routine i'm doing at the time.they do work and will make you grow faster.one night i just finished chest and grabbed the 95 db's and layed down on the bench and let them just sink my arms down and stretch my chest.dude walked over and asked if i needed a spot and i shouldn't try and go heavy.i dropped them and laughed and thanked him for the offer but he still didn't get what i was trying to do after explaining it to him.would like to give it a run but my endurance is pretty low and i've yet to come across a routine that looks like it would fit me.i see so many versions of it i don't know what's what...

 

[bonebz]

I'm about to start training DC style again using the 2 way split. It's going to look like this
workout 1:a
chest - hammer strength press
shoulders - smith press to the front
triceps - close grip press with e-z bar on chest machine
back width - chins
back thickness - deadlifts off the floor

workout 1:b
chest - reverse grip smith press
shoulders - upright row
triceps - dips
back width - reverse grip lat pulldown
back thickness - drag rack deadlifts

workout 1:c
chest - decline db press
shoulders - standing barbell press
triceps - triceps pushdowns back against the pad
back width - straight arm pulldown
back thickness - 1 arm db rows


workout 2:a
biceps - straight bar curls
forearms - 1 arm concentration hammer curls
calves - seated calfs
hamstrings - lying leg curls
quads - hack squats

workout 2:b
biceps - db curls
forearms - overhand ez bar curls
calves - standing calfs
hamstrings - hyper ext.
quads - squats

workout 2:C
biceps - preacher curl machine
forearms - rope hammer curls
calves - hack squat machine calfs
hamstrings - jefferson lift
quads - leg press

 

[Mack]

I have been on DC exclusively going on 8 months now.

Have never been in a program better than DC.

Strength and size gains occur at max speed.

 

[SwedishStallion79]

just about to start this program....Can someone explain to me how they want you to increase your weights each workout if your exercises are always changing week to week? Does that make sense?

 

[samson2k]

Good read

Bump phreezer, 405x20 most definitely makes a man out of you. Good read bro.

 

[stallion1]

So I'm on my 3rd week of DC training. I have been able to increase my weight or reps each workout but I have discovered something I wanted to get some feedback from some experienced DC trainers.

I'm having a harder time with the rest pause format with my shoulder movements. I did increase my weight a bit and had a couple more reps, but the first set really seems to fry my shoulders.

My first two shoulder press rest pause movement went like this:
11 reps to failure/2 reps to failure/1 rep to failure

13 reps to failure/1 rep to failure/1 rep to failure

I don't seem to be able to recover very well with the 15 deep breaths timing. My question: is this ok, or enough work? Or should I allow myself a little more time on the pause in hopes of getting some more reps?

 

[lilgumby]

just about to start this program....Can someone explain to me how they want you to increase your weights each workout if your exercises are always changing week to week? Does that make sense?

It makes sense what your asking. Lets say for chest you do flat bench on time @ 200 then the next time incline @ 150 .the next time you flat bench go to 205 . Then next incline go to 155 . That's how I did mine . Keep a log book religiously and every time uo do that lift try and beat the book (your old lifts )

 

[hevi-head]

Been reading into this, gonna give it a try. One question is popping out at me though. In the workout plan listed here it shows one exercise per body part but when you look on his website it shows three exercises per body part. Pretty drastic difference in number of sets. Am I missing something?
Edit, read a little more. Only pick one of the three. Damn took me forever to find that.

 

[nitrodar]

Call me stupid but where can i find the workout plan ??

 

[lilgumby]

Call me stupid but where can i find the workout plan ??

There is a whole forum about DC training with all the information you need. Just have to Google it and search a bit. It's not hard to find. There's even a video out to show you some stuff to

 

[hevi-head]

Call me stupid but where can i find the workout plan ??

There's also a workout plan in post 3 of this thread