There are more training techniques and styles for bodybuilding than most can imagine. Every week another new “state of the art” training technique comes out backed by some celebrity bodybuilder. It is almost to the point that we have been blinded so many times by the business side of bodybuilding that we block out anything that doesn’t fit into that comfortable little bodybuilding basics that FLEX and friends shove down our throats. It has always seemed the basics of bodybuilding consisted of working one body part per day and changing the volume and intensity to alter the routine. I am positive most guys at your gym are doing this right now. Test me. Go ask any one bodybuilder in your gym what they are working out that day? I would be surprised if he was working more than one muscle group, and if he was, I would expect one of them to be biceps or triceps. Sometimes the secondary muscles (biceps, triceps, and shoulders) are worked in pairs since they are smaller muscles.
If trying to open your eyes to another method is my goal, then why would I show you that most bodybuilders use the old way effectively? There are plenty of real world results of the one body part per day routine. The premise is you lift to tear down a muscle and then you repair over the next six days until it is time to hit the muscle again. This is solid in every fashion and there is truth in its success. Just one thing is puzzling. Does it really take six days to recover? Even guys that are doing things naturally will recover in a maximum of 3 days or 72 hours. Why not take advantage of the recovery and blast away at the muscle again?
That is the reasoning behind why you should start to consider this underground type of training that is not hyped by some cheesy bodybuilding burnout looking for a pay out. The training name is simply DC Training. DC stands for doggcrapp which was the inventors’ screen name when the training style was passed along via the internet. Although it has been theorized, I am not sure what the correlation is to the name. I have felt like dog crap a few times after a DC training session in the past, so maybe that is how it got its name. Trainer, Dante Trudel, is thought to be the innovator in the method of training that is based upon the belief that heavy progressive weights provide the main medium for hypertrophy (muscle gain).
The Principles of DC Training
- Higher frequency of body parts hit
- Lower volume of exercise (sets and reps)
- Heavy progressive weights
- Extreme stretching
- Training periodization
It is different than anything you have ever done in the gym. Some love it and some hate it, but the results speak for themselves. In this installment we are going to look at why it will work, who should try it and who should stay away from it, but for implementation of training or to build a routine check out another DC Training article “DC (Dog Crap Training For Size." Just to rehash, just if you guys are too lazy to read the other article, DC training is set up to training everything muscle group twice in an 8-day period. Days are broke into an upper workout (Chest, shoulders, triceps, back width, and back thickness) and a lower workout (Forearms, biceps, calves, hamstrings, and quads). You rotate from upper to lower taking a day off in between. Most lifters break it up into a Monday/Wednesday/Friday split so one week you are doing upper twice and the next week you are doing lower twice, but the main thing is you are still working everything twice in an 8-day period. You only pick three exercises for each muscles group and cycle trough them every third workout. The reason one exercise for each muscle group will be effective it due to the lifting method. Rest/Pause is used for most lifts and negative work along with painful, extreme stretching is also implemented to push the muscle past its normal limits. A Rest/Pause set is multiple sets separated by a short periods of rest. Rest-pause sets have also been known to give the most rapid gains in strength, which further endorses its use in this program.
Why it Works
If you can build muscles by tearing them down and building it back every 7 days, what do you think you could do if you tore down that muscle with the same intensity twice in an 8-day period? The answer is, build more muscle. Just look at it logically. If tearing down a muscle then rebuilding it is what causes hypertrophy, then what should be our main goal as a body builder? Mine would be to break down the muscle the maximum amount of times while still giving time for adequate recovery. In a years time (52 weeks) a person following DC Training methods would have broken down a single muscle group 90 times. A person following a one body part per day routine would have broken down and recovered 52 times in the same time period. You could sprinkle 4 weeks worth of break time for body recovery and still come out way ahead of the guy that trains the traditional way.
This is not only logical, it is common sense. The quickest way to get big is lift progressively heavy weight until exhaustion then wait and lift it again then again. When your soreness from the first session subsides in a couple of days, lift heavier weight if you can. It is almost cavemen like in its simplicity, but only the thoughts are simple. What the program lacks in complexity it makes up with in the intensity it demands.
Why it might not Work
Intensity is and understatement. The importance of every trip to the gym escalates when you are training with DC principles. If you don’t bring intensity to the bench in your rest/pause set or forget to intensely stretch the muscle on an upper day it will be four days before you can make it up. This places greater emphasis on each set since it is the only one for that muscle group that you will be doing. This and this alone it what chases off most who give the method a try.
Truthfully, most people cannot “bring it” to the gym time after time. I am a veteran of the weight room and train hard, but more than 8-weeks at a time of this will break about anyone. For those of us who can muster the energy in the gym necessary to train this way, a break in training after the sixth week is advised. You could change to 3 full body workouts for a week or two or keep the same format and do extremely high reps. For example; you could flat bench a lighter weight for 2 sets of 30 reps instead of doing the rest/pause method. This will allow for you to take a mental break and give the joints a break from the heavy lifting.
Who Should Try It
Guys that have grinded in the gym with an old routine with little or no results after the initial changes are perfect candidates. These guys would probably benefit from anything new due to their stale training techniques. This is a program that challenges you to beat your old totals every week so a competitive person would thrive under DC Training. It is called beating the book when you beat the weight or number of reps you did that previous time you performed that exact exercise.
It is usually a good match with a high energy person with even kill temperament. Guys that are hard gainers are a perfect target for DC Training. This should also be a good training technique for bulking season to pack on as much muscle in as little time as possible. Most pros are doing two shows a year so when bulking, efficiency becomes a must.
Who Should Not Try It
This is defiantly not the beginner’s workout by any stretch of the imagination. Anyone that has less than two years of training is not a good candidate unless they are just naturals to the sport. Teens that do have enough experience should still stay away from technique until you are certain growth plates have fused due to the progressively heavy weight used.
Obviously people with injuries or prone to injury should not train in this way. The weight and intensity needed can be problematic to people with tender shoulders or elbows. People that don’t have a competent partner should not go it alone. The eccentric movements in the program demand the presence of a knowledgeable spotter.
Give It a Try
Map out your plan and give it a try. The worst thing that can happen is you hate it and you go back to the same boring routine you did yesterday. You never know, you may like it, or you may learn just a single method or exercise from DC Training that you didn’t know before. The point is to keep this body guessing and never let it get stagnant. I promise you that stagnant is not a word you will you use if you convert to the DC side of things.