DC training has been very popular in the hard core bodybuilding community for years now. If you’re a hard gainer, like some of the other hard gainer programs we have shared, this is a must that you try this for yourself.
DC stands for Dog Crap Training. Dog Crap came from a joke that the founder Dante Trudel named himself on a popular bodybuilding forum.
DC Training now globally known as a hard gainer work out breakthrough, is amongst the most popular training method for hard gainers and trainers working with hard gainer clients.
This Program is structured on a Workout A, and Workout B schedule.
Blast / on program training = 6 to 12 weeks
Cruise = 10 to 14 days off
The workout schedule with be structured as follows.
Week 1: ABA
Week 2: BAB
On this schedule each body part is worked 2 times every 8 days.
It works as follows
EXAMPLE OF A DC TRAINING WEEKLY SCHEDULE:
Week 1= Sunday-Workout A Tuesday-Workout B Thursday- Workout A Fri & Sat OFF
Week 2= Sunday-Workout B Tuesday-Workout A Thursday- Workout B Fri & Sat OFF
Work Out Explained:
This workout routine involves 3 very important factors to work properly.
Intensity, Deep Stretching, and Rest Pause Sets
What is a rest Pause Set?
Keeping the same weight throughout the rest pause sets begin this way.
Sub set 1 You will start with weight you can do 8 to 10 reps with, rack the weight, take approx. 15 deep breaths
Sub set 2 Begin again and go till failure (this will be in the 3 to 4 rep range) rack the weight, take approx. 15 deep breaths
Sub set 3 Begin again and go till failure (this will be in the 1 to 3 rep range) rack the weight, take approx. 15 deep breaths.
WITH THE REST PAUSE SET, IF YOU TOTAL MORE THAN 15 REPS FOR THE 3 SUB SETS ADD WEIGHT NEXT TIME
Deep Stretching Explained:
Lay flat on a bench and use dumbbells you can handle. This will not be used for reps so you will have to experiment with what works for you. If its 25lbs, use 25lbs and work from there. Get into the dumbbell fly position, arms out, bring your shoulder blades together, chest out, and hold. You should feel a very deep stretch. THIS SHOULD BE VERY UNCOMFORTABE, IF ITS NOT, YOU’RE NOT DOING IT RIGHT. Use a stop watch or a timer. HOLD FOR AT LEAST 60 SECONDS. IF YOU CAN’T HOLD FOR 60 SECONDS, LOWER THE WEIGHT. THE STRETCHING PART IS VERY IMPORTANT!
For each body part you will pick 3 exercises and rotate them out each round.
Examples of exercises for each body part
Hammer strength press
Incline dumbbell press
Flat dumbbell press
Decline dumbbell press
Smith Military Press
Hammer strength military press
Barbell press to front
Dumbbell Military press
Close grip bench in smith
Reverse grip bench in smith
Dips (in upright position)
Lying dumbbell extensions
Rack chins to front
Reverse grip rack chins (close grip)
Hammer strength “pulldown” machines
Pull downs to front
Pull ups (weighted if possible)
Dumbbell T-bar rows Supported by bench
Alternate dumbbell curls
Barbell preacher curls
Hammer strength machine curls
Incline Dumbbell Curls
EZ Bar Drag Curls
Hammer curls (alternated)
Pinwheel curls (alternated)
Reverse grip one arm cable curls
Calves on a leg press
Standing calf raises
Calf raise on hack squat
Seated calf raises
Seated leg curls
Standing leg curls
Lying leg curls
Stiff leg deadlift
INTRODUCTION TO DC TRAINING
DC TRAINING NUTRITION
Workout A – Chest, Shoulders, Triceps, Back Width, & Back Thickness:
Workout A DC Training Video.
See Full Video Below
Workout B – Biceps, Calves, Hamstrings, & Quadriceps:
Workout B DC Training Video.
See Full Video Below
DC TRAINING ALTERNATIVE EXERCISES
Try this routine for a few cycles of blast (12 weeks each) I’m confident if you do this right you will see significant gains. Don’t think because you are working out 3 times per week that this will be easy. If you do this right you will be completely fatigued on day 3 and beyond.
TIP: If you are carrying access fat, use your off days to do your cardio. Keep in mind this can be as simple as a long walk outside, a boxing routine, etc. You don’t need to be a slave to a piece of equipment to get your cardio done.