anyone done any dc programs?

i was wondering about trying this pretty soon, im currently using hst training with hole body mon-wed-fri with good progress..
been doing this since last august last year. so was thinking of a change now to some more a bit hardcore and ive heard dc is pretty hardcore and very effective program to use in the long run

now is still 3 days a week i see, only difference u choice one excersise pr body part and same next training just another excersise for the same body part and then you keep going every time untill progress for that excersise stop and then you have to change excersise and do same there and so on....
sry if i wrote it a bit messy guys..

have i understood the program so far?

also read u have to logg every training and make sure u always have progress in every part..and be very strict with that.


anyone done it or know alot about it please post some tips

all the dc programs on the net are like ridiciliously long to read.....cant be all that complicated that we have to read 1000s of words just to be able to set up a dc program well?

what i also wonder is how many set and reps are eatch excersise on dc?

thanks guys for any input..

wat the fk

dogg crap. i agree with OP actually. i've never found a concise description of wtf it is, so i stopped looking.

deuces cracked does weight training now?

Pfft, no. Entity runs marathons and other stupid stuff (he lives in Seattle; I see him occasionally).

There's some gay DVD with Jason Wojo and his friends where they go over it. Essentially it's a regular bodybuilding split except on some exercises you do "rest pause", where you pick a weight that you'll fail on after like 8-10 reps. Then you go to positive failure, have your spot rack the weight, take 20-25 deep breaths while waiting 30 seconds, squeeze out some more reps, then rest another 30 seconds, then squeeze out 1-3 more. They also use some machines like cable rows, pulldowns, and even machine curls. You don't do this for deadlifts or squats, which are still a part of the program. From what I remember you just do these with whatever rep scheme you choose.

It's a pretty worthless program for somebody who's not a fitness competitor. It's exclusively a bodybuilding routine, and the creator and advocates acknowledge that it should only be used by athletes who are both older (?25+) and very advanced bodybuilders struggling to make gains on a conventional split.


I wouldn't bother with it, it's just needlessly complex and really only useful for bodybuilders.

will post here if i find a good clean version to read, i have read some articels and getting closer to set up a program but it would be so mutch easyer if someone here had done the program before and could come with a sugestion on setting up the program..

quite interesting input thanks

im 28 btw and been on off training for many many years, but last year whent full time again with weight lifting and in it for the long run now, no more breaks here and there

so thats what ive heard of dc is if you will do weight lifting for a long time people will as u mention start strugling with gaining eventually but not on dc

i really like the concept as i have high natural metabolism so is hard for me to get like really big, i get ripped and strong but never really the volume i want and dc might be helpfull here for me.

Drink a gallon of milk per day and squat and pull from the floor every other day. I bet you will start gaining "volume" easily enough.

http://www.jasonwojo.com/training.html


Squatting 3x a day would probably be better. You might have been training for years already, but do you actually have a good squat, deadlift, and bench press?

I DO lol

i take currently, about 150g of protein supps besides protein from food.
superpump 250 and green magnitude and amino 2222 before training and amino 2222 after and carbs and glutamine
i take animal pak with serials and full fat milk at breakfast.
eat about 4-6 meals pr day.
and zma at bedtime.
pluss fish oil at every meal

i do mainly base excersises 3x week in hst program..

and still im only about 80kg.....i just always struggle getting big volum..

guess is not bad being strong and ripped but would like way more volum on shoulders and arms..

im working on the deadlift as i must admitt i cheated alot before, i was cheating to many back excersises but now i do it all serious on all the big 3 3/week

calories

wow ok. nevermind what i said before. just do starting strength.

ive read like a maniac last 2 hours now while playing poker and posting here lol
"multitaskin ey" hehe..

and ive started to get the concept more now, i just have to work out rep range and some small stuff but all the basic i got now, been reading abit before about it just hard to read those looong articles intense stuff..

anyways after awhile beein curious on this and heard great succes of it and i really want to gain some real volume for once just not that ripped look, im gonna get started tommorow on it im just to curious now and i love a challange so here we go..first week i will just note down alot and break inot the rutine
but from week 2 i can make a dc logg here if anyone would be interested in reading the progress and excperiences with it..

also i can make cliff notes on the program if anyone should be interested tomorow.

sry my english writing is not super guys

i acctually never been a firm beliver in counting calories, i just make sure i take a min of 3x my bodyweight in grams of proteins every day and eat min 4 meals a day idealy 6 a day. and take omega 3-6-9 to every meal, and in generall eat alot of pure protein sources as salomon,beef,chicken,cod, etc etc..

i have realised i prob will need more carbs thou if im gonna kick it up with training harder..

I just mean eat a lot rather than worrying about a million different supplements. When folks on here talk about big rocks vs. small rocks, calories and protein are big rock that should be worried about first before zma and creatine and amino supps and all that other crap.

Also, just squat, pull, and press like Miles said. You're not advanced yet if you can't manage to put on any weight. Just keep it simple and leave the more complicated stuff like advanced body builder routines for when you actually achieve something.

A lack of weight gain is either a very serious medical condition (betes, cancer, AIDS) or a lack of desire.

lol ive had high metabolism as mentioned since i was young
so i burn calories very fast, i do gain weigh just very hard to gain after a sertain point...

not brag just to say i know my body has potential:
when i was at my best at 22 before i had a long break, i was 83kg and benched 140kg and people did notice me in the gym i was quite ripped..
so obv i can gain and get strong but as mentioned for me to think im gonna get like 90kg and wide as a door over my shoulders when i was quite strong before and still i was only 83kg makes me wanna think of more advance programs..

dosent hurt to try i recon

im currently behind "only" 30kg in bench f.eks after a very long break and strated up last august when i was whey outta shape i recon that proves that i dont lack desire, trust me when i say i was outta shape lol had myself 2 years travelling drinking alot etc was so weak compared to before hehe

maybe if you believed in calories and decided to count them for a few days, you'd see you're not an extreme outlier and that you're not eating enough to gain weight after a sertain point. then you could strate to eat much more.

yes will try count some calories and see where im at

Counting calories is crucial. Outline your daily diet and see how many calories it is. If you don't gain any weight after 1 week up them bye 500-1000 and repeat until you start gaining.

but one thing do you or someone know how to count calories in dark bread?

i eat alot of that during the day, dark bread with liver paste and peanutt butter and ham..

this is between bigger meals like dinner, breakfast etc..
but i have no idea how many calories they give me..

thanks for all advices so far everybody

If you search online you can find the calories in pretty much everything. Fitday.com is a great start. Also bread isn't the best carb source. Oatmeal, brown rice and sweat potato should be your main carb sources, followed bye who grain pasta, then if you really must bread