DC Style Training...

[big in vegas]

I've never done this, but have been looking into it lately. For anyone that has done it, what'd your routine look like?

I was thinking of doing a breakdown like this...

Day 1 Chest/Shoulders/Triceps
Day 2 Back/Biceps
Day 3 Off
Day 4 Quads/Hams/Calfs
Day 5 Starts it all again
Day 6 Off
Day 7 Off

I am interested in how long you guys ran it, what exercises you used, what the breakdown was and what your results were

 

[Chris250]

the way you listed is the way its suppose to be done. But, my buddy and I have done it just like this...

wends - Legs
Fri - Chest, delts, and triceps
Sun- biceps and back
all other days are off or cardio days.

the reason we do it like this, is im in a mass gaining mode, and I feel with my age, and recovery ability I can grow more, with more days off. The intensity we do is very high, everything is to failure, and beyond. We dont always do the rest pause stuff, but we always go to failure, plus a forced rep or two. We probably do more warm ups to, as we both need more time, for the joints to warm up, and the muscles to feel good to go on a heavy weight. It works for us, for younger guys (30 or less) I would agree the above program is the best for mass gains...

 

[big in vegas]

I also found this, but I don't think I'd benefit much from this split...

PWorkout 1
CHEST: smith incline 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 15-20 reps RP-no static (then stretches)
BACK WIDTH: wide pullups 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts a brutal straight set of 8 reps and then a heavier debilitating 4 rep one (after warmups of course) (then stretches for back)

Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 10-12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat –a brutal set for 10 reps OR a heavy set of 4-8 reps followed after a rest by a 20 reps set.
Then stretches for quads and hams.

 

[Chris250]

I also found this, but I don't think I'd benefit much from this split...

PWorkout 1
CHEST: smith incline 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 15-20 reps RP-no static (then stretches)
BACK WIDTH: wide pullups 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts a brutal straight set of 8 reps and then a heavier debilitating 4 rep one (after warmups of course) (then stretches for back)

Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 10-12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat –a brutal set for 10 reps OR a heavy set of 4-8 reps followed after a rest by a 20 reps set.
Then stretches for quads and hams.

actually this split is the split I went from an offseason wegiht of 240lbs to 280lbs in about 8 months time back in 2003. Its a 3 day a week workout, there is 6 different workouts, and it seems basic and simple but honeslty it works great...You hit each bodypart every twice over an 8 day peroid. that is why it works so well...

 

[big in vegas]

What would be the third workout after the two I listed?

 

[mike ross]

What would be the third workout after the two I listed?

Its 6 workouts actually divided into parts as follows over an 8 day period. Ive done it many times in the past and it works great, but you gotta eat and gotta rest.

workout 1A and workout 1B
workout 2A and workout 2B
workout 3A and workout 3B

different exercises in every workout for the body parts. This is the old school DC-style training. Once you can truly fail and push yourself correctly, theres an updated template that is m,w,f then weekends off. Its even less volume. Ive worked with Wojo on this split as well about 4 years back when he was filming some stuff for DC. He liked it better, but others didnt. Its all on how you maximize the workouts. If you leave 1 or 2 reps in the tank, this workout isnt for you

 

[mb97]

I tried it and hated it but that's just me of course. I enjoy volume a lot more than going to absolute failure. Interested to see how you progress though!

 

[The Dude]

I did almost exactly what Chris did, but I did
1. chest / biceps / calves
Off
2. Back / Traps
Off
3. Shoulders / Triceps
Off
4. Quads / Hams
Off
Off
We did mostly compound stuff and it worked extremely well. After a while your strength gets pretty insane and you need to switch to something else

 

[bigghorn]

I think I need more time off.. I stress if I don't go to the gym and I need to figure out something to do ..I m gonna try Dudes routine for a month I think.. Cardio on days off.. ?

 

[big in vegas]

mike, what kind of exercises did you use? I mean I know to use flat barbell bench, military press, squats and deadlifts, but other than that what can you use? Would incline barbell, bent over rows, stiff legs and things like that work as well?

 

[The Dude]

I think I need more time off.. I stress if I don't go to the gym and I need to figure out something to do ..I m gonna try Dudes routine for a month I think.. Cardio on days off.. ?

I grow way better with less time in the gym. I'm doing 20 minutes of cardio 3 times a week. Going to be working up to 4 times next week.
I just keep halfway in one of my other hobbies. Cars, looking for property, want to find a nice RV

 

[The Dude]

mike, what kind of exercises did you use? I mean I know to use flat barbell bench, military press, squats and deadlifts, but other than that what can you use? Would incline barbell, bent over rows, stiff legs and things like that work as well?

That's what I used. I don't do bench press so I used hammer machines.

 

[bigghorn]

Good post.. I'm learning new things everyday from you guys ..much appreciated ..

 

[mike ross]

That's what I used. I don't do bench press so I used hammer machines.

bingo. yep same as dude. let me look for some old training templates and ill post of pic of everything later tonight. Gonna be working on the NEW RxWhey.com build

 

[Rep]

I could never do chest/shoulders/triceps. Too exhausting!!!!! How the hell can you really give 3 body parts a good run in one session??
Certaintly not me but my endurance sucks

 

[big in vegas]

I could never do chest/shoulders/triceps. Too exhausting!!!!! How the hell can you really give 3 body parts a good run in one session??
Certaintly not me but my endurance sucks

That's kinda my thinking but you completely exhaust one muscle head not the entire group of muscles. That's the only logical thing i can come up with

 

[big in vegas]

bingo. yep same as dude. let me look for some old training templates and ill post of pic of everything later tonight. Gonna be working on the NEW RxWhey.com build

That'd be helpful