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dc training
- Thread starter ZGzaZ
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ZGzaZ
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also, "CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)" this is an example of what he gives for his first day of chest...im assuming that after the rest pause workset, there is rest between that and the 30 second static rep....correct? how long?
Legion Kreinak2
New member
No negatives with warmups, and for every rep of your workset.
I never rested between statics, I'd do the final negative then explode the bar up to the static point and hold it.
Calves are 12 reps, forearms (wrist curls) are 10 reps. Calves are done with explosive positives, 5 second negatives, and 8 second holds at the bottom of the movement (w/o letting heels touch the ground) - 11-15 reps is the rep-range INCLUDING RP. If you exceed it, increase the weight next week. If you're just below it, stick with the weight.
I never rested between statics, I'd do the final negative then explode the bar up to the static point and hold it.
Calves are 12 reps, forearms (wrist curls) are 10 reps. Calves are done with explosive positives, 5 second negatives, and 8 second holds at the bottom of the movement (w/o letting heels touch the ground) - 11-15 reps is the rep-range INCLUDING RP. If you exceed it, increase the weight next week. If you're just below it, stick with the weight.
frayedends
New member
Let me give you a hint about the DC: After reading it, just like you, I started asking all these questions on this site and no one wanted to answer. I finally figured out to read the original postings by doggcrapp on animalkits.com or something and its a hell of a lot better than anything here, it will answer all your questions and then some.
ZGzaZ
New member
legion, so youre saying do a 6 second negative on every rep of your workset??? to do this, i would have to drop my weight drastically....how would this lead to size gains if my weight would be so low of a % of my max? say theoretically i max out at 225 on incline barbell press....i would have to drop that to like 135 to get a six second negative on every rep up to around 10 reps...thats crazy, i cant grow off that....
bignate73
New member
ZGzaZ said:
yes you can, and you will. your strength will quickly climb. the degree of TUT and damage you cause with negatives far outweigh what your % max is. most people when dealing with 1RM, misuse that principle. you are basically minimizing your negative and exploding up your positive. excellent if you are a powerlifter, or oly lifter. the point of DC training is damage/recover with the use of weight training. its weight training not weight LIFTING.
BlkWS6
New member
I followed DC a while back and the negative portion was discussed extensively (I apologize if it has changed since then and Im providing incorrect information). From what I remember, DC basically wants the negative controlled. He doesnt mean that you need a stop watch counting your negative 8, 7, 6, 5 etc. but just that the weight is controlled the entire way down. If you do this you will most likely find yourself around that targeted time frame anyways. But when I did the program, I just thought "control it" and it was much easier then trying to worry about counting off the negative in my head or having my partner say it. Hope that helps.
Legion Kreinak2
New member
I just counted between 5-8 depeneding on the lift. An average count. Not too slow nor far.
There is no doubt, though, that you will grow on this program. Some people speculate that it's simply CNS adaptation which allows for such great increases each workout. Trust me, you'll love hitting 20 something reps total because you underestimated yourself, moving the weight up 20 lbs. and hitting 19 reps the week after. It's a bit of a heartbreaker when you finally get to a workout where you're only hitting 13 or so reps, but then that just tells you to work harder. Usually every workout you find yourself progressing in weight.
There is no doubt, though, that you will grow on this program. Some people speculate that it's simply CNS adaptation which allows for such great increases each workout. Trust me, you'll love hitting 20 something reps total because you underestimated yourself, moving the weight up 20 lbs. and hitting 19 reps the week after. It's a bit of a heartbreaker when you finally get to a workout where you're only hitting 13 or so reps, but then that just tells you to work harder. Usually every workout you find yourself progressing in weight.
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