DC Training

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.

Frequency:
Blast / on program training = 6 to 12 weeks
Cruise = 10 to 14 days off
Then repeat

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

Repeat

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:

EXAMPLE – 
Chest Stretch:
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

CHEST

Incline smith

Decline smith

Hammer strength press

Incline barbell

Decline barbell

Incline dumbbell press

Flat dumbbell press

Decline dumbbell press

SHOULDERS

Smith Military Press

Hammer strength military press

Barbell press to front

Shoulder press

Dumbbell Military press

TRICEPS

Close grip bench in smith

Reverse grip bench in smith

Skull crushers

Dips (in upright position)

Lying dumbbell extensions

BACK WIDTH

Rack chins to front

Reverse grip rack chins (close grip)

Assisted pullups

Hammer strength “pulldown” machines

Pull downs to front

Pull ups (weighted if possible)

BACK THICKNESS

Deadlift

Rack Pulls

T-bar rows

Smith rows

Dumbbell T-bar rows Supported by bench

BICEPS

Barbell curls

Alternate dumbbell curls

Barbell preacher curls

Hammer strength machine curls

Cable curls

Incline Dumbbell Curls

EZ Bar Drag Curls

FOREARMS

Hammer curls (alternated)

Pinwheel curls (alternated)

Reverse grip one arm cable curls

CALVES

Calves on a leg press

Standing calf raises

Calf raise on hack squat

Seated calf raises

HAMSTRINGS

Seated leg curls

Standing leg curls

Lying leg curls

Stiff leg deadlift

Sumo presses

QUADS

Squats

Smith squats

Hack squat

Leg press

INTRODUCTION TO DC TRAINING