My DC Routine

[Lord_Suston]

I just feel the change in rep count would lead to less efficient CNS stimulation. though you will increase muscle size and strength comes with this there is a key problem I see. the 20rep sets really don't have a great role instrength IMO since they are too light in weight to help stimulate white fiber types unless done explosively. From what I gathered about DC you guys don't explode with the weights and try to cause as much microtrauma as possible.

 

[louden_swain]

From what I gathered about DC you guys don't explode with the weights and try to cause as much microtrauma as possible.

Absolutely incorrect!!! We are taking each set to the maximum. . .far beyond failure.

With one set, DC training causing incredible amounds of microtrauma compared to guys that need 9 to 12 sets to achieve the same affect.

 

[Lord_Suston]

Absolutely incorrect!!! We are taking each set to the maximum. . .far beyond failure.

With one set, DC training causing incredible amounds of microtrauma compared to guys that need 9 to 12 sets to achieve the same affect.

All that microtrauma induces growth, but the small amount of sets and different rep ranges does not really train your nervous system. You guys use controlled movement with little explosion, so in effect you don't stimulate your white fibers as much as possible and neither your cns as well

 

[louden_swain]

All that microtrauma induces growth, but the small amount of sets and different rep ranges does not really train your nervous system. You guys use controlled movement with little explosion, so in effect you don't stimulate your white fibers as much as possible and neither your cns as well

I think the CNS is tested when you perform static holds, and negatives. Believe me, this works!!

 

[Debaser]

Actually DC prefers each rep to have an explosive (but controlled) concentric phase and a 6-8 second negative. I myself do 6 second negatives on most.

 

[Dirty Workout]

I go as slow as possible on eccentric phase with the weight still moving and then explode on positive.

Also I find the 20rep set to be one of the best parts of this program as my legs have made great progress in the short amount of time. I think many non DCers can also vouch for high rep heavy leg work

 

[casualbb]

Debaser:

If you do partial deads correctly, you should still lower the weight pretty slowly.

I think you missed what I'm saying. There is no eccentric motion for your traps on a partial deadlift. You guys aren't shrugging at the top, are you? If you're not, the traps are only being worked isometrically with your lower back as they secure the bar in place so the glutes can raise it. Isometric motions simply aren't as good as eccentric ones at causing microtrauma.

Lord_Suston:

From what I gathered about DC you guys don't explode with the weights and try to cause as much microtrauma as possible.

It's not the concentric that causes the growth anyway; it's the eccentric. What DC advocates, which I wholeheartedly agree with, is to explode the weight up. He basically sees the concentric as only a sort of "priming" mechanism, a way to simply set up the weight for the eccentric that will cause the actual growth.

Also, the whole fiber thing...
When you're lifting weights that heavy, you're recruiting your fast-twitch stuff. It doesn't matter that the weight is not being moved explosively!

-casualbb

 

[Exodus]

what are viking presses and why are you not going to use rest/pause? i thought the entire idea of DC training was to take your working set to failure? i think the exercises look solid though bro.

viking press........ think about a t-bar row machine. one side is anchored down and you raise up only end. same thing but your under the bar pressing and the other side of the bar is about chest high anchored down.

yes rest pause is the key for doing only 1 set. but dc does 1 set of 4-8 for legs, then 1 set of 20. both till failure, just not doing rest pause or static, due to the tightness of knee wraps.

X

 

[adaus10]

My partner (Exodus) and I are just starting this DC training method and are very excited with all that we have read about it. I understand that we have modified the training slightly and that is is not exactly DC training. I made most of my strength gains in the off season training with powerlifting movements. Although most of my size and strength came from training this way (powerlifting) I cannot neglect the fact that I also gain greatly from training with reps that exceed 15 reps. For the purpose of geting ready for compition I am doing one set of 4-8 reps for strength and one set of 20 reps for volume. Yes my strength gains would be greater if I would cut out the one set of 20 reps but I know that with one high set per exercise can increase vascularity which will give the illusion of greater size on stage. I respect everyones opions and replies on this board and hope this post helps clarify what Exodus and I are trying to achieve with this type of training. Please remember us on Aug.9........We plan to kick some ass on stage!

 

[collegiateLifter]

Debaser:

I think you missed what I'm saying. There is no eccentric motion for your traps on a partial deadlift. You guys aren't shrugging at the top, are you? If you're not, the traps are only being worked isometrically with your lower back as they secure the bar in place so the glutes can raise it. Isometric motions simply aren't as good as eccentric ones at causing microtrauma.

It should be noted though that the supporting musculature of the back is worked in a distinctly different manner on a deadlifting motion, than on most "isometrics."