DC questions

D

dreww

MuscleChemistry Registered Member
so Ive been out of the gym like a week and will be returning and starting a new program....Im finally gonna do the DC method. Acclimation shouldnt be too hard as I was doing Big A's routine a few month ago.

questions:
1. is EVERY rep of every set (including rest-pause sets) slow negatives? (like 8 seconds)

2. and do you stretch after every working set (1 per muscle per workout)? So a typical workout is like 5 exercises, so thats 5 different stretches?


I may have more later. thx. Keep in mind Im about to starting cutting so I dont expect great strength gains.
 
dreww said:
so Ive been out of the gym like a week and will be returning and starting a new program....Im finally gonna do the DC method. Acclimation shouldnt be too hard as I was doing Big A's routine a few month ago.

questions:
1. is EVERY rep of every set (including rest-pause sets) slow negatives? (like 8 seconds)

2. and do you stretch after every working set (1 per muscle per workout)? So a typical workout is like 5 exercises, so thats 5 different stretches?


I may have more later. thx. Keep in mind Im about to starting cutting so I dont expect great strength gains.
Click to expand...
not that slow, but a strict controlled movement.

and you stretch right after the work set for that body part. except for a back its just one stretch after back w and back t.
 
I'm interested in trying some DC training myself, I've seen so many different versions of it. Does anyone have a good link to a "true" DC routine?
 
mikeswift said:
I'm interested in trying some DC training myself, I've seen so many different versions of it. Does anyone have a good link to a "true" DC routine?
Click to expand...
there is no such thing as some dc training, its either you do or you dont.
 
i didn't mean it as in "some" I was just using it as a figure of speach as in, "I think I'll try some pie!"
 
lol how much pie will you be trying i would eat the hole thing if i were you :)
 
It's been over 2 months and I still haven't lost an exercise. I've never made such consistent strength gains. I'm wondering though. Do you guys stretch immediately after a set or do you give it a good minute or 2? I usually try to do it after I catch my breath.
 
teedubgee said:
It's been over 2 months and I still haven't lost an exercise. I've never made such consistent strength gains. I'm wondering though. Do you guys stretch immediately after a set or do you give it a good minute or 2? I usually try to do it after I catch my breath.
Click to expand...


im wondering this too. Im pretty beat after a straight set, I can only imagine how I will be after a rest pause set with a static hold. I think my spotter may get as good a workout as me.
 
teedubgee said:
It's been over 2 months and I still haven't lost an exercise. I've never made such consistent strength gains. I'm wondering though. Do you guys stretch immediately after a set or do you give it a good minute or 2? I usually try to do it after I catch my breath.
Click to expand...
i usually stretch asap. the idea is to stretch the fascia when the muscle is pumped with blood. that is what actually causes the expansion.
 
So the idea is to choose three exercises/bodypart and explode on the pressing or pulling part, but then have a slow controlled negative until you reach failure. Then when you reach failure you do a rest-pause which is about 10-15 deep breaths and start all over again with your 2nd set and so on until you finish your third and then you're done for that bodypart? Do you stretch at the end of each set or only at the end of your 3rd set for a bodypart?

Also how much time do you rest in between bodyparts?

This is a split from Dante's website:
monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wenesdays bodyparts

When picking exercises for this I just need to pick what I think will be the most beneficial to me??? Thanks for the help.
 
right so your work set of lets say incline smith would be like 9-3-1 = 13. different movements have diff rep ranges. but ultimately it will be trial and error for you to decide. like chest is 11-15 rest paused. so your shooting for like a heavy 8-2-1. back thickness is not rest paused. squats are not either, the rep ranges for squats are 4-8 then a heavy widow maker set of 20 or more if you got it in ya. everything is to failure. and yes, you pick things that work for you. also take in account whether you have a partner or not to spot you. not assist you get reps. but you might need some weights handed off during a rest paused set. but any machines are great, as long as you can increase the weight. later on ill post how my blast is set up. in the meantime go over to intense muscle and use the search.
 
Spiderman said:
Do you stretch at the end of each set or only at the end of your 3rd set for a bodypart?

Also how much time do you rest in between bodyparts?
Click to expand...

after your complete your work set you stretch. and you dont really rest between body parts. just train like you normally would going from exercise to exercise.
 
well had my first DC workout today. I forgot to do stretches after the first exercise (chest) but remembered the rest. I didnt do static holds though, only cause I dont like to go in after a week off and kill myself. Ive had some close injury calls in the past.

overall, I liked it. but I like heavy slow tempo'ed workouts instead of rushing around. Im sure my opinion will change as the workouts intensify
 
I also had my 1st DC workout today and I liked it...some of the guys at the gym were looking at my like I was nuts. I thought about explaining it to them, but I was so dead after that 1st exercise I didn't speak to anyone except to ask for a spot on reverse grip bench. I think this is going to work out really well for me.
 
It took me a long time to try DC. I just couldn't bring myself to only lift a few days a week. It took a lot of record keeping too. I'll tell you what though, I don't know if I'll ever switch back. I'm in my first week of being on right now, and can't wait to see my results in a month or two.
 
teedubgee said:
It took me a long time to try DC. I just couldn't bring myself to only lift a few days a week. It took a lot of record keeping too. I'll tell you what though, I don't know if I'll ever switch back. I'm in my first week of being on right now, and can't wait to see my results in a month or two.
Click to expand...
ill never switch back. i knew about DC training for at least 2 years, but ive only been doing it for 7 months. i wish i started 2 years back. :thumbsup:
 
Did my first lower body DC workout today and no lie, my legs were shaking when I was done. I had a hard time walking out to the car. It has to be one of the most intense workouts I have ever done. I mean you want to quit at about 6 reps, but you know you still have at least 5 or 6 left in you. The only problem I ran into today was a spotter that started talking to one of his buddies in the middle of my leg presses and I got stuck halfway up and he didn't notice. I had to ask him for the help and only then when the weight was almost sitting on my butt. I need a better spotter!!!
 
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