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.

 

[Grey Spartan]

Tried your workout today on chest and biceps (since the wife had to work). Fucking kick ass brother. The rest pause was hardcore. No way to slack off with them in place. I will admit, pushing heavier weight, did have my form lacking on the last few reps.

I took a deep dive into DC training and Dante. I can't believe I have never looked into them before. I'm really liking Dante's philosophy on training, gear and exercise selection.

 

[bigMoJo]

I came across DC training concept a few months ago, and incorporate the philosophy in some of my training, mostly back and biceps.

I think it's a great training philosophy, and anxious to hear updates.

Just to share my view of it:

When it comes to the training portion, I believe the physiological effects are essentially an added method of more "time under tension." I think that's the key driver. The muscle has been pushed to it's limit, and while it's full of blood and exhausted, more reps are added... more blood & exhaustion.

I think warm-ups are always essential. I count my warm-ups in my training app, but not as a "working set." From Yates to Trudell, they discuss the importance of warm-ups frequently. I think it not only gets you "warm," but gets into the right rhythm and technique before the heavy stuff (I'm just repeating what we know here).

For me, the most illuminating part of DC training is the training frequency. The whole concept of "growth phases" and increasing their weekly frequency was eye-opening. I've been training my upper back and biceps this way for a couple of months now. I see the results. Yeah, the "growth phase" stuff blew me away.

I'd be interested in you guys' thoughts on this.

 

[oldie59]

Doggcrapp Training Explained: How To Do It and What You Should Know | BarBend

 

[Liter O' Test]

Today I did back/traps/abs

1x RP lat pulldown
1x RP high TBAR
1x F low TBAR (f=failure)

1xRP db shrug
1x20 db shrug

1xF? vbar (reverse) behind the head standing cable ab crunch?

No rear delts this time because I used a different height on the TBAR row and pretty much only felt my rear delts lol

Felt good, used a neutral grip bar on the lat pulldown and sat a little farther back on the seat to get more of an angle on the pull, like those 45 degree Nautilus lat pulldown machines

I'll do barbell shrugs next trap workout.

I need to remember to slow down, I controlled the eccentric more than usual, paused in the fully extended portion of the back exercises but I should drop the weight down so I can have more time under tension during the rest pause sets. Regardless I had good contractions and pumps.

This week I'm just feeling out the volume and how sore I get, since this is less than half of what my volume has been.

Triceps and biceps are sore from yesterday, but it seems like it may be the right amount of soreness i.e the soreness I can recover from and hit again 3 days after training.

I'll ease into PPL soon, that makes the most sense since the volume is low I can handle all the pushing and pulling movements with their corresponding arm muscle.

I think warm-ups are always essential. I count my warm-ups in my training app, but not as a "working set." From Yates to Trudell, they discuss the importance of warm-ups frequently. I think it not only gets you "warm," but gets into the right rhythm and technique before the heavy stuff (I'm just repeating what we know here).

yeah i struggle with warm ups, to not make it a failure set, I think warm ups are important because the muscle is full of blood and makes it able to contract harder, I get pumped during the set but sometimes I get a wave of a pump that come on without warning like 30 seconds after a set

 

[bigMoJo]

This week I'm just feeling out the volume and how sore I get, since this is less than half of what my volume has been.

I think that's a good strategy. The response is just as important as the stimuli. It's definitely a big "unknown" when changing the entire routine.

yeah i struggle with warm ups, to not make it a failure set, I think warm ups are important because the muscle is full of blood and makes it able to contract harder, I get pumped during the set but sometimes I get a wave of a pump that come on without warning like 30 seconds after a set

For me, I pyramid up and down. Not on everything, but on most of my "big" & "heavy" movements. By the time I'm at my last set, it's just about near the warm-ups weight. But, it seems that set is the most productive.

Bro, you have to update your progress as you get acclimated. I'm especially curious how it all adapts for you.