Where Strength and Size are the only goals

DC Training and thoughts so far ..

The DC workout split is as follows:

Day 1 – Chect, Shoulders, Triceps, Back Width, Back thickness

Day 2 – Biceps, Forearms, Calves, Hamstrings, Quadriceps

I will be doing this split in a A/B fashion, training 3 times a week so every 2 weeks, I’ll do 3 of each session.

The idea is to pick your top 3 (or most effective) exercise for each bodypart and rotate through them over the sessions, thus giving 6 different workouts, but still adhering to the split above. Once you can no longer increase the weight/reps on a given exercise – change it out for a new one, then return to it again at the next plateau.

Rep numbers vary by exercise and their speed is generally a controlled eccentric or negative (lowering) followed by an explosive concentric (or 2-0-0). Most exercises are rest-paused with the exception of back thickness and quads (Calves are done as a 10 second negative, 20 second hold at full stretch and then explosive concentric or 10-20-0). After 3 rest pause sets, the exercise is followed up with a static hold of up to a minute, then extreme stretching of the worked muscle.

I took my intial measurements at the start which are:

Chest – 43″, Bicep (flexed) – 15″, Quad – 23.5″, Calf – 15″, Abdomen – 35″, and Hips 41″

After the 3 month period I’ll measure again to see what difference, if any, DC training has made.

So far after a week, I’m enjoying the change of workout and different exercises this type of split has bought. The rest-pause sets are harder than traditional strength training, but I like the change in intensity. I’m struggling with the static holds at the moment – after a rest pause set, I’m only managing to hold for maybe 20 seconds or more – The same goes for the extreme stretching! I’m hoping I’ll be able to improve on this as the sessions go on.

 

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2 responses

  1. Looking forward to following your results with this. We are doing 5/3/1 currently

    November 21, 2012 at 2:10 pm

    • Thanks! I’ve taken a ‘before’ picture as well – I’ll post it up with the ‘after’ one in 3 months!!

      November 21, 2012 at 2:12 pm

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