User:Dctraining/Dc training

DC Training (otherwise known as "Doggcrapp Training") 

DC Training is a method of weight training/bodybuilding which has increased in popularity over recent years due to its apparent ability to help experienced bodybuilders to achieve good gains in strength and bodysize. It was created by Dante Trudel (otherwise known as Doggcrapp).

'''Who is it for? ''' It is specifically designed experienced bodybuilders with at least 3 years of experience, have achieved significant weight and muscle gains, who understand proper weightlifting technique, how their body recovers from the intense sessions required and good nutrition. This is NOT a program for beginners.

Training sessions

For people initially using this training routine, it is a 3 day a week program with a day off in between each workout. e.g. of Mon/Wed/Fri or Tues/Thurs/Sat. People typically start on a "2 way split" such as:

Workout A: e.g. Monday

Chest, shoulders, triceps, back width, back thickness

Workout B: e.g. Wednesday

biceps, forearms, calves, hams, quads

Individuals have 3 versions of each workout such that they have workouts 1A, 2A, 3A, 1B, 2B and 3B. Each A workout will cover the same muscle groups (e.g. chest, shoulders, triceps etc) with a different exercise. e.g. Chest on 1A will be done using flat bench press, 1B using dumbell flyes, and 1C an incline bench press. The cycle then repeats itself every 2 weeks as in the following example:

Week 1: Mon: 1A, Wed: 1B, Fri 2A

Week 2: Mon: 2B, Wed: 3A, Fri: 3B

Week 3: As week one

More advanced trainers may use a "3 way split" approach with 4 days a week of exercise.

Single sets with rest periods

A key feature of DC training is that for most muscle groups, after a number of warm up sets (often 2-4) each muscle is targeted with one very tough excersise of one set using rest periods. All exercises are done in a rest/pause fashion, with the exception of forearms, calves, quads, back thickness, and some hamstring exercises. Rest/pause is where you do your set for as many reps as possible, take 15 deep breaths, rep to failure again, 15 more breaths, then rep to failure for a final run.

According to Dante:

"The key to rapid recovery is oxygen. The deep breathing done between rest pause sets is to force as much oxygen into the body as possible so that in 20-30 seconds (usually the time I like most trainees to take for their 10-15 deep breaths) the lifter is ready to go again. All that breathing ensures that carbon dioxide is released, too, which is the most important way of buffering the lactic acid produced in the working muscles during an all-out exercise situation. The deep breaths are done in between each part of the rest pause. A hypothetical set of incline bench press after warm-ups might look like? a. 275 8 reps to failure (rack the weight)+10-15 deep breaths

b. 275 2-4 reps to failure (rack)+ 10-15 deep breaths

c. 275 1-3 reps to failure (rack) and done or optional static hold."

The "optional static hold" refereed to by Dante in this quote refers to a hold of around 20 seconds in a tensed position, with the aim of fully exhausting the muscle.

At the end of each of these rest/pause sets the individual should be at complete musculature failure. It is the intensity of this set which is critical to the success of this method.

The aim on most muscle groups, is to stay within a 11-15 repetition range in total (e.g. 8+3+2=13). As long as individual is in that range they can add weight next time or aim for more repetitions. If they are below the range that weight should be kept the same (with the aim of improving next time) or reduced. If over 15, extra weight is added the next time the set if completed.

The exceptions is back width excersises(e.g. pullups or pulldowns), leg curls, dips and skull crushers, all of which should apply a 15-20 rep range.

Examples reps can be seen at: http://www.youtube.com/watch?v=1dx-I-i9nxY

Negative phases of each repetition

Another important element of doing these sets is that the negative phase of the exercise (e.g. lowering the bar in a bench press) should be done slowly. As a general guideline 4 seconds would be a good guide, but the key is controlling the downward phase. As Dante puts it:"All i want is this: "I want you controlling the weights' downward descent, so that if you had to reverse direction you could""

Incremental progress

Crucial to the success of the training system is the use of incremental improvements as the cycle repeats itself, so for example, week 3's exercises, while the same exercises as week 1's are done using a higher number of total repetitions or increased weight. The success of the program depends on this continuous improvement, without which gains will be limited.

Non-rest/pause exercises

The following muscle groups should not be exercised using the rest/pause technique:

 Quads

After warm up sets, do squat exercises with one heavy set of about 6 repetitions, followed by a "Widowmaker" set which involves putting a weight on the bar in which the individual would expect to be able to do 12 reps, then forcing themselves to get 20 reps. The aim is to push very hard to go way beyond what the individual would normally do by pausing for a few seconds in between the last few sets before continuing up to 20.

'''Back thickness '''

After warm up sets, exercises such as barbell rows should be undertaken using a heavy set of 6-8 repetitions followed by another of about 12.

'''Calves '''

Calves should be done in sets of 12 using a very slow calf raise and 10-12 second pause at the top of the raise.

Extreme stretching

Also key to DC training is the use of "extreme stretching", where each muscle group exercised is stretched after the rest/pause set. These are very painful and advanced stretches and are as follows:

CHEST Hold 2 dumbbells, something you could handle for about 8 reps of flyes, lying on a flat bench, slowly lower them into the bottom position of a flye over 10 seconds. Hold for 20 seconds, then spend another 30 seconds pushing against the weight.

SHOULDERS Set a bar in a power rack about shoulder height. Put your back to the bar, the grab it about shoulder width apart, palms toward the ceiling. Walk forward, and try to lower your body down. Kinda like someones grabbing your arms behind your back, and wrenching them up towards your head.

TRICEPS Hold a dumbbell, sitting on a flat bench back to the bar, or on a seated bench. Drop the bell behind your head, like you're doing a 1 arm dumbell extension, and lower it as far as you can, for 10 seconds. Then, lean back a little, and press your head onto the dumbell, forcing it even lower.

BACK Grab a dipping belt and your straps. Hang some weight from the belt, then strap yourself to a pullup bar hands as wide as possible. Just hang there for a minute, its like being stretched out on a torture rack.

BICEPS Bicepts's and forearms can be stretched at the same time. Set up like the delt stretch, only go palms down this time. Drop down like you're trying to kneel.

QUADS Put a bar in a rack, about hip height. Grab it, and drop underneath it like you're doing a squat. You should be on the balls of your feet, then press your knees as far forward as possible, while leaning back at the same time.

HAMS Put one foot up on a bar or railing, or the back of a bench, preferably like chest high. Lock your leg, then bend from the waist, forcing your head to your knee. Push hard for 1 minute.

Calves are stretched during the excersise.

'''Blasting/Cruising phases '''

This is a tough exercise program and it is recommended that a "blasting" phase using the above guidelines is followed for 6-8 weeks, followed by a "Cruising" phase, where there should be a 2 weeks rest period where rest/pause sets are stopped and sets are not taken to full muscle failure.

Eating regime

The eating regime followed is another key to using DC training effectively. The main aim is to put on a significant amount of weight using a very high protein diet of around 2 grams per lb of body weight. Participants also refrain from eating Carbohydrates within around 5 hours before going to bed. A typical day might include: Oats, 2-3 large protein shakes, a large steak, potato, 1-2 chicken breasts, rice, a number of eggs/egg whites.

'''The offical guide to DC Training ''' This can be found at: http://www.intensemuscle.com/ This is the official home of Dante and his DC training forum.