What is your current split

[gear shef]

DC Training. I love it. It's very intense and cuts out all the bullshit. I also have chosen this because it gets me in and out of the gym in an hour. Seeing great gains thus far.

What is the basic concept of DC? Training beyond failure?

 

[CAswole]

@gear shef .It's broken up into a 2 workout split which covers all body parts. Workout A is chest, shoulders, triceps, back width, back thickness.
Workout B is biceps, forearms, quads, hamstrings and calves.

It is done 3xs a week. For example
Mon - workout A
Wed - workout B
Fri - workout A
Then the next week would be
Mon - workout B
Wed - workout A
Fri - workout B
And so on.
The thing is you choose one exercise per body-part per workout. After some warm-up sets you perform what is essentially one single working set however it is actually three sets in total broken up by about 15 seconds of rest between sets. This set is taken to complete muscular failure. You should use a weight that you can get at a minimum of 11 Reps for the three sets. So for example if you were doing dumbbell bench press you would do your first set and say maybe get 8 to 12 reps. Put the dumbbells down take about 15 deep breaths pick the dumbbells back up and do another set to failure which you will probably only get about 4 reps. But the dumbbells down again take another 15 deep breaths and then perform another set which you may only get one to two reps. You're now done with chest and you move onto shoulders Etc using this concept. one Exercise per body part it doesn't sound like much. Believe me it is. You can look up more specifics on Google if you're interested. I switched from your typical bro split and I haven't looked back since. Much more efficient way to train in my opinion

 

[CAswole]

There's also a thread I started in the training section if you wanted to check it out.

 

[gear shef]

@gear shef .It's broken up into a 2 workout split which covers all body parts. Workout A is chest, shoulders, triceps, back width, back thickness.
Workout B is biceps, forearms, quads, hamstrings and calves.

It is done 3xs a week. For example
Mon - workout A
Wed - workout B
Fri - workout A
Then the next week would be
Mon - workout B
Wed - workout A
Fri - workout B
And so on.
The thing is you choose one exercise per body-part per workout. After some warm-up sets you perform what is essentially one single working set however it is actually three sets in total broken up by about 15 seconds of rest between sets. This set is taken to complete muscular failure. You should use a weight that you can get at a minimum of 11 Reps for the three sets. So for example if you were doing dumbbell bench press you would do your first set and say maybe get 8 to 12 reps. Put the dumbbells down take about 15 deep breaths pick the dumbbells back up and do another set to failure which you will probably only get about 4 reps. But the dumbbells down again take another 15 deep breaths and then perform another set which you may only get one to two reps. You're now done with chest and you move onto shoulders Etc using this concept. one Exercise per body part it doesn't sound like much. Believe me it is. You can look up more specifics on Google if you're interested. I switched from your typical bro split and I haven't looked back since. Much more efficient way to train in my opinion

After your original post I looked into it and discovered exactly what you described.

Really interesting, just seems like super low volume. I see a lot of positive anecdotal reports from it however.

I find myself so stuck sometimes when wanting to try something new. Research says volume is key but the overwhelming anecdotes must say something to all this.

I also don’t like the idea of only training three times a week. I really like 5 days as it’s my escape from everything else.

Idk man, I kinda wanna try it. Just need to get over my apprehensions

 

[Btcowboy]

@gear shef .It's broken up into a 2 workout split which covers all body parts. Workout A is chest, shoulders, triceps, back width, back thickness.
Workout B is biceps, forearms, quads, hamstrings and calves.

It is done 3xs a week. For example
Mon - workout A
Wed - workout B
Fri - workout A
Then the next week would be
Mon - workout B
Wed - workout A
Fri - workout B
And so on.
The thing is you choose one exercise per body-part per workout. After some warm-up sets you perform what is essentially one single working set however it is actually three sets in total broken up by about 15 seconds of rest between sets. This set is taken to complete muscular failure. You should use a weight that you can get at a minimum of 11 Reps for the three sets. So for example if you were doing dumbbell bench press you would do your first set and say maybe get 8 to 12 reps. Put the dumbbells down take about 15 deep breaths pick the dumbbells back up and do another set to failure which you will probably only get about 4 reps. But the dumbbells down again take another 15 deep breaths and then perform another set which you may only get one to two reps. You're now done with chest and you move onto shoulders Etc using this concept. one Exercise per body part it doesn't sound like much. Believe me it is. You can look up more specifics on Google if you're interested. I switched from your typical bro split and I haven't looked back since. Much more efficient way to train in my opinion

Started reading up on DC training today. It looks like something I would like to give a try. On my blast right now and my current program is working so no changing up now, but something I am looking at for next year.

 

[Btcowboy]

After your original post I looked into it and discovered exactly what you described.

Really interesting, just seems like super low volume. I see a lot of positive anecdotal reports from it however.

I find myself so stuck sometimes when wanting to try something new. Research says volume is key but the overwhelming anecdotes must say something to all this.

I also don’t like the idea of only training three times a week. I really like 5 days as it’s my escape from everything else.

Idk man, I kinda wanna try it. Just need to get over my apprehensions

That's my thoughts too, the gym is my escape and my happy place. Going 3 times a week to lift bums me out some. Although you are supposed to do 30 min cardio on your off days.

 

[CAswole]

After your original post I looked into it and discovered exactly what you described.

Really interesting, just seems like super low volume. I see a lot of positive anecdotal reports from it however.

I find myself so stuck sometimes when wanting to try something new. Research says volume is key but the overwhelming anecdotes must say something to all this.

I also don’t like the idea of only training three times a week. I really like 5 days as it’s my escape from everything else.

Idk man, I kinda wanna try it. Just need to get over my apprehensions

I totally under understand what you're saying because I'm the same way. I get stuck in my routines and it's very tough for me to break out. This was suggested to me and I just gave it a shot. I wouldn't change it for anything now. I'm getting stronger all the time where I had stalled in my previous routines and I am finally putting on more muscle as I was also stuck there as well. It's a real shock to the system even if you only did it for say 3 months. Again I'll warn you, don't let what you call super low volume fool you. It's a real ass-kicker. I would encourage you to go on YouTube and look at some of the pros that are using it. It'll give you a good idea to watch how it's done

 

[Xlgx]

Don’t forget. For those advanced enough there is a 3 way split after milking gains from the 2 way.

Proper warm up sets
Straight sets
Rest pause sets (10-35+ based on exercise and age of lifter)
Widow maker

Static holds
Extreme stretching
Partial reps
Ending each set on a slow controlled negative then re-racking

 

[CAswole]

Don’t forget. For those advanced enough there is a 3 way split after milking gains from the 2 way.

Proper warm up sets
Straight sets
Rest pause sets (10-35+ based on exercise and age of lifter)
Widow maker

Static holds
Extreme stretching
Partial reps
Ending each set on a slow controlled negative then re-racking

I love the extreme stretching!

 

[valuum]

Something like this with cardio on my off days and/or in the am on my workout days.

Chest+triceps
Back+biceps
Shoulders+traps
Legs

Yup, same here. Sometimes I'll actually do Chest + Bi's and Back/Tris. If I go hard on back especially with pull ups it's hard for me to really do much damage on Bis.

Out of curiosity did you find your shoulder development just didn't pop off with lumping it in the "push" day? In prison where I learned how to lift everyone does a 5 day bro split, shoulders were one of my strong points. I started doing standard push pull legs in the free world (with proper nutrition) and after I dieted/took some time off my shoulders just never came back, muscle memory or not, until I gave them their own day again. I never understood how some guys's shoulder routine is just some raises thrown on the end of a chest work out.

 

[AlwaysHungry]

Yup, same here. Sometimes I'll actually do Chest + Bi's and Back/Tris. If I go hard on back especially with pull ups it's hard for me to really do much damage on Bis.

Out of curiosity did you find your shoulder development just didn't pop off with lumping it in the "push" day? In prison where I learned how to lift everyone does a 5 day bro split, shoulders were one of my strong points. I started doing standard push pull legs in the free world (with proper nutrition) and after I dieted/took some time off my shoulders just never came back, muscle memory or not, until I gave them their own day again. I never understood how some guys's shoulder routine is just some raises thrown on the end of a chest work out.

Mines doesn’t proper pop up if I don’t do some lateral raises

 

[BigNattyDaddy]

Yup, same here. Sometimes I'll actually do Chest + Bi's and Back/Tris. If I go hard on back especially with pull ups it's hard for me to really do much damage on Bis.

Out of curiosity did you find your shoulder development just didn't pop off with lumping it in the "push" day? In prison where I learned how to lift everyone does a 5 day bro split, shoulders were one of my strong points. I started doing standard push pull legs in the free world (with proper nutrition) and after I dieted/took some time off my shoulders just never came back, muscle memory or not, until I gave them their own day again. I never understood how some guys's shoulder routine is just some raises thrown on the end of a chest work out.

I don't do shoulders on push days

 

[valuum]

I don't do shoulders on push days

I know, neither do I . I was asking if you never had good growth adding it on a push day? I never did either. I've always had to do a separate shoulder day, or at very least start a workout off with shoulders fresh.

 

[BigNattyDaddy]

I know, neither do I . I was asking if you never had good growth adding it on a push day? I never did either. I've always had to do a separate shoulder day, or at very least start a workout off with shoulders fresh.

Same here

 

[MaxSeg]

Keep it simple for me....

1. Tues - Max squat/deads and accessories
2. Thurs - Max bench and accessories
3. Sat - Dynamic squat/deads and accessories
4. Sun - Dynamic bench and accessories