DC training method?

[Snowblind]

If you are an athlete, this is the worst possible way to train. However, if all you are looking for is hypertrophy and dont care whether you can move or not, then go ahead.

I can move just fine, in fact, I can move better now than before I started DC training. DC training incorporates extreme stretching in the exercises at the end of a given set. I am much more flexible now than before I even started DC training.

I just don't understand the logic in your statement.

 

[Girth]

Snow:

I don't think he was refering to their range of motion in his statements. I think he was commenting on their speed of motion. As well as their strength levels with regard to bodyweight, or power factor rating if you will.

But I'm still interested in these comments, as you are. For I place an emphasis on athletic performance and not muscle size. And I need clarification as to why it is strength coaches recommend multiple sets over one set. Especially when considering that my 5x5 weight is the same as that of my one all out HIT set, which usually corresponds to 8-12 reps.

 

[Hogg]

Phreezer, I disagree with your statement about the smith machine. For some people it works extremely well, I personally dont use it that much but I know a prominent pro body builder that uses the smith machine extensively. Personally i do like it for incline bench but my shoulder has been preventing me from using it.

2 cenys

Yes, for some it works extremely well because there body is soo beat up from impingements and poor collagen quality in their connective tissues that they cannot find comfort in certain movements without the stability of the smith machine. A lot of "bodybuilders" use machines....why? Because their bodies are soo trashed that they can barely walk. Remember, it is easier to stay big than it is to get big. The illusion that leg extensions are building a set of 30" quads is just that - an illusion. Practically everyone that I know who is big got there with big compound freeweight movements.

 

[Hogg]

If I recall correctly, "DC" is "catpiss/doggcrap" training that surfaced about 18 months ago?

A year ago, I would argue that many elements of "DC" training are preposterous however, reality shows us that some people can walk into a gym and do the most assinine routines while simultaneously gaining size and/or strength up to a point. For others, even seasoned athletes, a simple migration to a different routine brings about a change in size and/or strength simply through the introduction of a different method of stimulus.

I find it pointless to say: "DC" training is flawed for the simple reason that
it may very well work for some people. On the other hand, it may not work for others.

However, what I find very frustrating is the fact that people migrate to training routines much like fad diets

"Are you on the Doggcrap method or 5x5" is equivalent to "South Beach or Atkins"

I would rather see people focus their efforts on developing knowledge of training principles such that they can tailor their own routines.

Many of these internet routines are circulated for the sole purpose of gaining the author notoriety for a higher position in the ethereal hierarchy of internet bodybuilding and strength training. In some cases, we see a blind cult following and claims of results rather than a double blind assessment of the training itself.

Though the structure of our muscles is "mostly" similar, each individual can be predisposed to finding greater success with a given method of training. He who has the physical characteristics of a superheavyweight powerlifter probably cant run the 300M dash.

Not all people can handle a given level of intensity.

Not all people recover from a given training stimulus at the same rate.

Not all people can handle a given level of volume.

 

[the munster]

Here's a great post by Iron Addict on DC Training, originally posted on Intense Muscle.


Why DCs Training System Works So Well

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It is pretty much impossible to go to a bodybuilding forum these days and not see a lot of mention about DCs training system. Does it work? Hell yes! If it didnt it would have faded into oblivion long ago. Here are some of the reasons it works so well IMO.

1. Its obviously very low volume. Say what you will about HIT, it works wonders for MANY, MANY trainees. Most lifters simply do too many sets, of too many lifts way too often. They overtrain horribly, and dont grow. DCs system has you doing 4-6 WORK sets a session, usually no more than 3 days a week. That is a great formula for success for the previously perpetually overtrained.

2. His system is scalable and he is not dogmatic in making the workload fit the individual trainee. While the base setup calls for all work sets to done in rest-pause fashion Dogg knows this often proves too much for those that do not recover well and often has is charges doing some sets rest-pause, some strait sets to failure. Or if need be, only straight sets to failure. The workout frequency is scaled to fit recovery ability also, and this is at least or more so as important as the variable intensity levels.

3. For those that can take it, the rest-pause sets provide the fastest path to hit the muscle fibers deeply with the least amount of sets (one).

4. Doggs routines are based primarily on the big compound lifts and the leg-work is often done for relatively high reps. Can you say recipe for success?

5. The system has a built in intensity cycling schedule. These are the so-called cruise weeks. I believe they were originally built in the system primarily to scale back the androgen use for a short time (four weeks heavy, two weeks low dose with clomid to help HPTA recovery) and were then also used to scale back the intensity, and take a slight break from the grueling chore of the extreme eating required to build extreme mass. What is beautiful about this system is that it works wonders for both the gear user, and ESPECIALLY well for those training clean. Most peoples bodies just dont stand up well to a constant high intensity pounding and this system provides just the active rest break that so many need, but so few get on other systems.

6. The loading changes every week. Doggs system of picking 3 different lifts for each bodypart and rotating them each week stops the neural adaptation burnout that occurs when doing the same lifts week-in, week-out. On the down side people that dont recruit well sometimes dont progress on individual lifts as fast as they would when the neural adaptations are allowed to progress on a weekly basis. But this is offset by the fact that most people get better size gains when the load is varied, and it takes quite a while for most people to hit a wall with this type of loading.

7. DC KNOWS the importance of extreme protein for extreme gains and if you are not getting his recommendation for protein everyday, you simply are not doing DC trainingperiod!

8. The extreme stretching is a big factor in the routines success. I USED to believe it was only necessary for extremely advanced lifters. I was wrong. After putting 90% of my trainees on extreme stretching I have seen the light and you should too. Without the fascia stretched you are making things more difficult in your attempts to accrue mass than you need toSTRETCH!!!

9. It is scalable for both the clean trainee and those doing gear. There are still some misconceptions out there by some that have concluded since the original Cycles on Pennies thread spoke quite a bit about androgen use that the system was and is for those doing gear only. Nothing could be further from the truth and in fact the volume routines should be termed the androgen routines. DCs training works great either way.

10. Dogg is brilliant and continues to refine and improve his system. He is extremely giving of is time and is one of the true great contributors to this game.


Is this the best training system yet devised? No, there is no system that works best for everybody all the time, but it is one of the best systems yet devised. It doesnt cover all the functions (rep range specific) of the muscle cell as some systems like WSB, or other active periodized systems. And some people just dont do well on extremely low volume work. But overall, DCs training will go down in history as one of the top systems for adding mass to the trainees frame.

Iron Addict
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www.ironaddicts.com

 

[Snowblind]

Great post Munster........that pretty much sums up what us DC trainees already know. IA definately knows his shit.

 

[the munster]

Great post Munster........that pretty much sums up what us DC trainees already know. IA definately knows his shit.

Agreed.