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Day 1 DC training
I just tried DC training today for the first time.
I was getting dialed in on my weights, so I’m sure I didn’t get the maximum intensity on some exercises, particularly where I had to do a couple extra work sets before I found my failure at 8-ish reps point. Next time I do this split I will have a better idea where to start.
Having said that, I still don’t see what the fuss is all about. At the end of the day, you’re still only doing basically one heavy rest pause set per muscle group. I felt like I needed more volume to get a good pump, so after I did the prescribed set, I added a burnout set on every exercise.
I did incline bench, military presses, reverse Smith machine presses, wide grip chin ups and deadlifts. Then I added squats even though it was the wrong split because I didn’t feel dead enough.
What do you guys think? What am I missing? DC training has a rep for being crazy intense, but I wasn’t feeling it.
Below is the startup guide I got a lot of my info from.
A Concise Guide to Doggcrapp Training - Muscle and Brawn
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No DC fans huh? Dang...
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Dc for me is the best training method out there.
Did you do the dc stretches?
And I’d watch some YouTube vids of how to do a correct dc rest pause set, it’s not usually something you can do with out a training partner...
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Explain in detail how you performed “the set”
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Originally Posted by
Newgoal285
Explain in detail how you performed “the set”
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Okay, so with Incline Bench, which is the only one I got my starting weight right on, I pushed 8 reps, couldn't rack it on 8 and had a little help from my spotter putting it back. Rest 15 seconds, try to do "belly breaths" whatever the hell that is, lol, push 5 reps, barely rack it on 5, rest 15 seconds, push three reps, barely lock it out. I did not do the stretch where you hold it at the bottom for like a minute or whatever. It's seems unnecessarily unsafe, but if you think it really makes the difference intensity-wise, I'll try it.
With Deadlifts, for example, I honestly didn't know what I could do. I almost always do Deadlifts as part of a really exhausting superset so I'm never really working at/near max fresh effort. I did a warm up set, picked a weight that I thought was reasonable, blew through it, rested, bumped it one plate, blew threw that, rested, bumped it 50 more lbs., got it done. I didn't fail on Deadlifts until my fourth "work set". So I'm wondering if that is why I didn't get max intensity. Let me know if that is the information you are looking for please.
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The last rep of each mini rest pause set is actually a negative..
Bodybuilding Motivation- DC Training Chest and Shoulders - YouTube
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Originally Posted by
Newgoal285
Damn so you need a spotter to rack it on every pause regardless?
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Correct
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And as far as things like deadlifts, squats and leg press those are performed “widow maker” style..
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