DC or 5x5

[casualbb]

What if you lower the volume and trained bodyparts more frequently.

Day 1

Deadlift
Dips
Shrugs
Curl

Day 2

Squat
Pullups
Flat Bench
Pressdowns

Day 3

Military Press
One Arm DB Row
Skull Crushers
Preacher Curls
Leg Press

All down 3x5 any thoughts on this?

Do you mean doing that in consecutive days? 3x5 is still a lot of volume. 5 rep sets are fine. But I'd do maybe at most 2 of them.

-casualbb

 

[Boss101]

Do you mean doing that in consecutive days? 3x5 is still a lot of volume. 5 rep sets are fine. But I'd do maybe at most 2 of them.

-casualbb

Mon/Wed/Fri are training days and Tues/Thurs/Sat/Sun are off days.

 

[louden_swain]

I think the DC program is awesome.

I used only 2 sets for quads on Saturday and today I am having problems walking!!! The soreness is intense.

The DC program requires 100 percent intensity. It is a given fact that intensity is decreased through each set. For example if you need 5 sets to complete an exercise, it is obvious that 100 percent intensity is not used in the very first set. If you are able to give 100 percent intensity in one set, you will barely be able to move your arms after the set. Many trainers do not go this far.

Ask yourself, do you think you are really giving it a 100 percent if you need additional sets to complete your workout?

Static holds, rest pause techniques, negatives, and extreme stretches are part of the DC program. These movements are not part of the conventional routine. These help build muscle tolerance and CNS adaptation.

The DC program encourages the use of basic compound movements. Think about it, what will build a muscle??

lateral raises or heavy barbell presses?
flyes or heavy presses?
leg extensions or squats?

I think most of us know the answer.

The DC program will get you in and out of the gym in 45 minutes. It is amazing how many guys remain in the gym after an hour wasting their time on cable movements or the so called "shaping exercises". They are not growing because they are wasting their time. All growth occurs outside the gym. The DC program ensures that the trainer will receive plenty of rest.

The DC program requires the trainer to eat a high calorie diet, which facilitates the process of strength and mass building.

Bottom line is, those who need extra sets are unwilling to go the extra mile in their training. Their fear of pain and work scares them away.

It is simple. . . .attack the muscle with extreme intensity in one set and move on so you can grow.

This is why the DC training is a good training style.

 

[coolcolj]

I used to train similar to DC stylee - I burned out quickly mental wise, you just can't "bring it" week after week while having a life - for me anyway.

I much prefer the way I train now, grest results that I can sustain year in , year out

 

[danish424]

The only problem with the DC method is the aboslute need for a spotter. At least in most compound lifts. If there are no safety devices (power rack etc.) and you work out alone things might get ugly.

 

[Debaser]

Well it is assumed that you either have access to a power rack or a smith machine. Just about every gym has a smith machine, most power racks.

If there is absolutely no way you can do any rest pause sets then straight sets will still work, just a little less quickly for strength gains.

CoolColJ define "similar," this is probably where your problems were. If you do more than the program outlines, or not eat enough (esp protein) then you will easily overtrain...

 

[coolcolj]

You know going to failure, extremely slow negatives, explosive concentrics, one or 2 sets etc

It's not just overtraining, you get mental burnout, having to push yourself to the limit week after week.

For some reason not many bodybuilders do much intensity and volume cycling, periodisation of some sort.

 

[casualbb]

lol, doing HST makes you hate going to failure.

I've become failure-phobic now...I stop all my sets when the rep speed slows down.

-casualbb