DC training programs
Now that we know what DC training is all about, let’s take a look at some typical examples of programs. With DC training, users will train 3 days per week, where there are actually two separate workouts. This means that each workout will be performed three separate times every two weeks:
- Tuesday – Workout #1
- Thursday – Workout #2
- Saturday – Workout #1
- Tuesday – Workout #2
- Thursday – Workout #1
- Saturday – Workout #2
For each body part, users are required to choose ONE exercise. With DC training, it’s recommended you choose your 3 favorite exercises for each of your body parts, so you can then cycle them over the next few weeks. So, for your chest exercises, you may choose: flat bench barbell press, incline dumbbell press, and hammer chest press, where you’d then rotate them over each workout. So for example:
Workout #1:
- Chest – Flat bench barbell press/ hammer chest press/ incline dumbbell press.
- Shoulders – Standing military press/ seated dumbbell press/ lateral raises.
- Triceps – Triceps dips/ skull crushers/ close grip barbell bench press.
- For back width – Chins/ Wide grip pull-ups/ close grip pulldowns.
- Back Thickness – Bent over one arm dumbbell rows/Deadlift/ T-bar row
Workout #2
- Biceps – Dumbbell alternating curl/ hammer curls/ EZ bar curls.
- Calves – standing calf raises/ leg press machine raises/ smith machine calf raises.
- Hamstrings – sumo deadlift/ seated leg curls/ glute raises.
- Quads – leg press/ front squat/ hack squat.
Here is a sample week’s worth of training:
Tuesday RP = REST PAUSE
- Incline dumbbell press (11-15 reps RP)
- Seated shoulder press (11-15RP)
- EZ bar skull crushers (11-15RP)
- Close grip pulldowns (11-15RP)
- T-bar rows (6-9 reps) plus an additional (9-12 reps) both for straight sets
Thursday
- Hammer curls (11-15RP)
- Standing calf raises (10-12 reps)
- Seated leg curls (15-30RP)
- Hack squats (11-16 reps)
Saturday
- Incline dumbbell flyes (11-15RP)
- Standing military press (11-15RP)
- Close grip barbell bench press (11-15RP)
- Wide grip pull ups (11-15RP)
- Bent over one arm dumbbell rows (10-12 reps straight set)
Cardio is another important element of DC training, and it should be performed on your days off from training in order to maximize your results. For best results, follow 3 – 4 low intensity cardio sessions per week, preferably performed on an empty stomach, as your body will use fat as an energy source, as opposed to glycogen which it would ordinarily extract from the food you’d recently consumed.
My God that is hideous. Like… seriously gross-me-out. Why have skin?
That’s competition shape. One can only look like that for a couple of days. That’s dieted and dehydrated to about 4% of body fat. Nobody looks like that all year long.
That is a hardcore workout regime that becomes increasingly harder by age. But the diet is what I would like to see with this workout, and a scaled down version. Your Diet makes it happen.
Anyone have any idea of set counts? I don’t see just doing one set of each being beneficial to muscle hypertrophy. Maybe do drop sets, or pyramid sets? I am going to do 3 sets with required reps but go till failure on every set.
Believe me, do them like Dante is suggesting, one set will be all you need. By the way you are actually doing 3 sets – after the warmup you do one giant set like this
one set to failure, take a few deep breaths, keep pushing to failure, take a few breaths again and then another try to failure.
example – let’s say you do bench press and you have done a proper warmup. The workset would look like this
12 reps to failure
10 deep breaths
5-6 reps to failure
10 deep breaths
3-4 reps to failure
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