Still been researching loads on DC training, decided I'm definitely going to give this a go, maybe in the new year perhaps. I know strictly speaking Dante and most of the DCers would say that I am not 'ready' to try DC training but I really think there is a lot of bullsh1t in that - there seems to be a lot of contempt towards "noobs" flying around Intensemuscle and in basically everything Dante has written about DC training and he just seems to assume that most people who have been training for less than 3 years are complete idiots who just want "big biceptz" and just want to try DC training because they heard about it as the next big thing on bodybuilding.com.
I can understand where Dante is coming from in this regard, and I'm sure the last thing he wants is morons injuring themselves doing his workout programme, and I can kind of understand his contempt as well: he doesn't want his programme to be reduced to some mere bandwagon and his training principles sullied by a mass influx of noobs.
All of this notwithstanding, we are after all only talking about a new routine here; it's not like I'm contemplating running an AAS cycle when it's questionable that I'm ready to or not. I realise this kind of training will incorporate periods of intensity the likes of which I haven't experienced in weights training before, but it's not like there is the potential of severely adverse side effects detrimental to long term health or anything! And besides I imagine I will only be doing this routine for no more than 8 weeks or so anyway.
Soooooo...with that in mind, I've been thinking about my choice of exercises for the programme. The idea is that you choose your favourite 3 exercises for each body part and alternate them in cycles split into two workouts, upper body and lower body (plus biceps and forearms). My exercises would probably be:
Chest Incline Bench Press
Flat DB Press
Incline Bench Press (Smith)
Shoulders Strict OH Press
Seated DB Press
Seated Behind-Neck Press (Smith); OR Arnold Press
Triceps Skull Crushers
CGBP
Cable Pushdowns
Back Width Wide-Grip Pulldowns
Behind-Neck Pulldowns
Chin Ups; OR Narrow-Grip Pulldowns
Back Thickness Deadlift
DB Bent-Over Rows
BB Bent-Over Rows
Biceps EZ Curls
Alternate DB Curls
Cable Curls; OR Incline DB Curls
Forearms Hammer Curls
Reverse Curls
Pinwheel Curls
Calves Standing Calf Raise (Smith)
Seated Calf Raise
Calf Raise on Leg Press
Hamstrings
SLDL
Seated Leg Curls
Good Mornings; OR SLDL (Smith)
Quads Squat
Front Squat
Leg Press
So workout number 1 would look something like this:
*n1xn2xn3 denotes rest-pause set reps (15 deep breaths/~20 seconds)
**weights used are based on my current lifts
Incline Bench Press 20kg x 12
30kg x 8
40kg x 6
50kg x 4
62.5kg x 10 x 4 x 1
Chest Stretch
OH Press 20kg x 12
25kg x 8
30kg x 6
40kg x 4
52.5kg x 8 x 4 x 1
Delt Stretch
Skull Crushers (Unsure whether to include any warmup here as triceps will be firing at this stage already, I've read conflicting opinions on this)
27kg x 10 x 4 x 1
Triceps Stretch
Wide-Grip Pulldowns 20kg x 12
30kg x 8
40kg x 6
50kg x 4
62.5kg x 10 x 4 x 1
Deadlift 40kg x 12
60kg x 8
80kg x 6
90kg x 4
100kg x 15-20
Back Stretch
And workout number 2 would look like:
EZ Curls 10kg x 12
15kg x 8
20kg x 6
25kg x 4
30kg x 8 x 4 x 1
Hammer Curls
(Again unsure as to whether a warmup would be necessary here) 15kg x 15
Bicep Stretch
Standing Calf Raise (Smith) 60kg x 12
70kg x 8
80kg x 6
90kg x 4
100kg x 10
(inc. 20 sec negative phase) SLDL
30kg x 12
40kg x 8
50kg x 6
60kg x 4
70kg x 20
Squat 20kg x 12
40kg x 8
60kg x 6
80kg x 4
100kg x 4-6
Widowmaker
(20 reps, no idea really what weight I'd use for this) Quad and Hamstring Stretches
Crawl to the changing room and get sick
Workout 3 would be the same as workout 1 except using my second choice exercises (Flat DB Press instead of Incline Bench Press, Seated DB Press instead of OH Press, etc.) The warmup periods are preliminary, DC doesn't really have any warmup protocol set in stone or anything, it just requires that you do whatever warmup you feel you need, the warmup sets I listed above are based loosely on Dante's examples.
F.uck me that's a long post, LOL. Well that's about the long and short of it I guess. Looks like a lot of fun... For the time being I will be sticking to trusty P/P/L, but the more I think and read about DC the more tempted I am to try it, so I think I just might.
<message edited by CitizenKane on 10 December 2009 01:34>