DC's training- what am i doing wrong?

[Bulldog_10]

Time to throw mine in:

I feel like DC's program is a valid training method. I think it looks similar to what Dorian Yates was such an advocate of. However it's not a great program for athletes and it is not a great program for powerlifters. That being said I think that as a bb routine it is a great program. I think some people have the capacity to handle more volume though and for those people this is not a good fit.

If you do 10 sets of 2 you can work at 500 pounds

If you do 1 set of 20 you can work with 315 pounds

both have the same volume one has more intensity, some will induce more hypertrophy from the lower intensity higher rep system...those people most likely have more endurance type II fiber than the people who grow more from the higher intensity routine.

You're right, but you will only grow off the same routine for a limited amount of time. Your neuromuscular system will adapt to monotonous training...hence the need for more volume at some point in our training, and the need for lowering the intensity for a period of time also.

 

[IronLion]

excuse my ignorance but I am not going to wade through all the bickering in the dc sticky to find out if it is periodized at all?

does the dc routine change or does it stay the same as far as intersity, rep scheme, sets or lack there-of?

 

[sk*]

excuse my ignorance but I am not going to wade through all the bickering in the dc sticky to find out if it is periodized at all?

does the dc routine change or does it stay the same as far as intersity, rep scheme, sets or lack there-of?

4 weeks "balls to wall", then 2weeks "cruise time."

-sk

 

[IronLion]

ok, sounds reasonable...I think it would yield great gains for a few years, but at some point more attention needs to be paid to stabilizers and specific strengths otherwise I don't think anyone could continue to get stronger...IMO the only thing I see as a potential problem is that there is not enough attention paid to weak link theory so that strength and possibly size will be held back in the long run because the core and low back will be developing slower than the legs thus holding them back. No speed work will at some point be a hinderance.

 

[bigp3]

I have to disagree that you need more volume. Volume does not constitute an increase in overload. It is a scientific fact that all that is needed to grow is a muscle overload. Also, if you read into DC's program, he recomends doing a different exercise for a body part when your gains stop with the said movement. This prevents stops in gains. Get as strong as you can on one movement then move onto another one and become the strongest you can in that. I think his program is designed to bring about the most rapid gains in the shortest period of time. I believe with this program you can reach your genetic potential in a much shorter time since you are training more often without overtraining.

Yes it is very similar to the principles that Dorian Yates used.

 

[Legion Kreinak2]

The routine is sound, but it all must go together.

I was skeptical at first too, still am honestly, but when I read it and actually just think logically, the body doesn't know the different between one or ten sets. If the muscle tissue is damaged, the muscle tissue will be repaired.

IronLion, I thought about that at one point too, though I don't know how long it would actually take for the stabilizers to become an issue. Which stabilizers, exactly, are you talking about? Perhaps they can be worked into the routine every so often to keep gains strong.

As for speed work, how will lack of that hinder progress any?

 

[Bulldog_10]

The routine is sound, but it all must go together.

I was skeptical at first too, still am honestly, but when I read it and actually just think logically, the body doesn't know the different between one or ten sets. If the muscle tissue is damaged, the muscle tissue will be repaired.

IronLion, I thought about that at one point too, though I don't know how long it would actually take for the stabilizers to become an issue. Which stabilizers, exactly, are you talking about? Perhaps they can be worked into the routine every so often to keep gains strong.

As for speed work, how will lack of that hinder progress any?

The body does know the difference between one set and ten.

Speed work needs to be done for the neuromuscular system.

 

[Legion Kreinak2]

What would happen if speed work isn't done, because what you told me isn't convincing enough.

The body doesn't know the difference in terms of the number of sets you do. What I mean by that is, the body doesn't have to do a certain actual number of sets for the muscles to be stimulated to grow, but rather reach a certain level of intensity or overload which will force you to adapt via strength and size. This can all be achieved in one set.

 

[Bulldog_10]

What would happen if speed work isn't done, because what you told me isn't convincing enough.

The body doesn't know the difference in terms of the number of sets you do. What I mean by that is, the body doesn't have to do a certain actual number of sets for the muscles to be stimulated to grow, but rather reach a certain level of intensity or overload which will force you to adapt via strength and size. This can all be achieved in one set.

But you're not just training muscles when you train, and if you do...your training program is not complete. You also must train your neuromuscular system, which is where volume and speed work come into play.

Quoting Charles Poliquin, "One must force adaptation of the neuromuscular system through volume and then stimulate it through intensity."

And if you don't think this guy knows his shit...take a look at david boston.

 

[bigp3]

all I can say is the proof is in the pudding,,, look at some of the people he has trained,,, I have never seen a program that puts so much mass on people in such a short time