DC style training

[Liter O' Test]

I've experimented with the low volume high intensity stuff in the past but didn't end up sticking with it

I pushed the gear up this year and went back to volume like I always have but my intensity is always high, I can't help it.
so I'm lowering the volume a ton and trying DC style training.

2x warm up per muscle (~15-20 reps) , 1x rest pause per muscle (+1x set to failure for chest/back/legs)

I'll probably throw in a 20 rep set after the rest pause for the smaller muscles like biceps/triceps/traps/delt heads

Today was arms,

so I did 2x overhead cable curl with a bar for a warm up and 1x rest pause
1x underhand pushdown 1x vbar pushdown for a warm up and 1x vbar rest pause

the breathing really helps, kind of hard to stretch the arm muscles but thats another aspect of it.

tomorrow is back, I'll do 1 set of rest pause lat pulldowns and 1 set of tbar rows to failure

 

[Grey Spartan]

I like it. Your getting the best of both styles (high volume [weekly] and high intensity). I especially like the 2 sets of warmup with high reps. One of the reasons I switched to high volume training was because it took a few sets to start to feel a pump. With the high rep multiple set warm ups, I think this will achieve the "pump" feeling sooner than my method. This method also looks like it will prevent having to take frequent deload weeks per year. Thanks for sharing.

 

[Liter O' Test]

I like it. Your getting the best of both styles (high volume [weekly] and high intensity). I especially like the 2 sets of warmup with high reps.

yeah if you look at DC training, you can find a series on youtube with Dusty Hanshaw, they do 3 sets of warm ups 20, 15, 12 I think.

One of the reasons I switched to high volume training was because it took a few sets to start to feel a pump. With the high rep multiple set warm ups, I think this will achieve the "pump" feeling sooner than my method.

Yeah rest pauses are legit.



I read some more recent information by Dante and It looks like he has some use cases for up to 4 working sets, per muscle, never the same exercise twice and with about half of the sets being rest pause and half failure.

Dorian yates reccomends 3 working sets for chest, flat,incline and a fly.