BodyBuilding Programs that WORK Part 2

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If you haven’t heard of DC Training, or if you have and haven’t tried this, you need to.

This isn’t for the faint of heart. BUT IT WORKS! This has blown up in the last decade for good reason, It changes people.

“Dog Crap Training” OR “DC Training” for short is a style invented by Dante Trudel.

Also the man that runs True Nutrition.

It involves very intense overload sessions with what they refer to as a A B A then B A B split.

Intense Stretching Routine, and Rest pause sets.

I’ll go over the basic layout of the program and then if you like you can do some research on it on your own. Just search for DC training on Google or Youtube…I have a training DVD I may upload it to the channel for you guys.

HOW IT WORKS:

In the ABA BAB cycle you will hit each body part 2 times every 8 days

Each exercise will begin with approx. 3 warm up sets and THEN you will begin the Rest pause set that will involve 3 sub sets.

KEEP THE SAME WEIGHT THROUGHOUT THE REST PAUSE SET

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 5 to 6 rep range) rack the weight, take approx. 15 deep breaths

Sub set 3 Begin again and go till failure (this will be in the 2 to 4 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

Now Get into position for your extreme stretch

DEEP STRETCHING-

EXAMPLE 1- Chest Stretch: Lay flat on a bench and use dumbbells you can handle. (this will depend on you) 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, YOUR NOT DOING IT RIGHT. Use a stop watch or a timer. I like the Gym Boss timers, they work great. HOLD FOR AT LEAST 60 SECONDS. IF YOU CANT HOLD FOR 60 SECONDS LOWER THE WEIGHT. THE STRETCHING PART IS VERY IMPORTANT!

 

For the A/B workouts you’ll want to pick 3 exercises per body part and rotate them out each round.

Pick ones that are more compound movements.

 

Workout A – Chest, Shoulders, Triceps, Back Width, & Back Thickness: BODY PARTS ARE WORKED IN THIS ORDER

EXAMPLES BELOW:

Chest –Smith Incline press, Dumbbell Incline Press, Incline Hammer Strength press

Shoulders– Smith Military Press, Dumbbell Military press, Hammer Strength Military press

Triceps– Close Grip Bench, Dips (weighted if possible), Lying dumbbell extensions

Back Width– Pull ups (weighted if possible), Hammer strength Pull ups, Lat pull downs

Back Thickness– Rack Pulls, T-Bar Rows OR Dumbbell T-bar rows Supported by bench, Deadlifts

 

 

Workout B – Biceps, Calves, Hamstrings, & Quadriceps: BODY PARTS ARE WORKED IN THIS ORDER

EXAMPLES BELOW:

Bis – Incline Dumbbell Curls, EZ Bar Drag Curls, Straight Bar Curls

Calves– Standing Calf Raise, Seated Calf Raise, Leg Press Calf Raise – perform these using straight sets but hold the raised position for 5 seconds,lower the weight with a 3 second count, and hold the bottom stretched position for 10-20 seconds, then explosively perform the concentric/raising portion

Hams– Stiff leg Deadlifts, Leg Curls, Seated Leg Curls

Quads –Smith Squats, Hack Squats, Leg Press (I prefer Smith squats due to back injuries and support)

DAYS ON/DAYS OFF

EXAMPLE OF A DC TRAINING WEEK SCHEDUAL:

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

 

I personally worked in a Workout C (up to you)

That’s a day I do cardio, Ab work or “weak body parts” I usually do a few of those a week on my “off” days. The workout C just makes it easier to track/log.

EXAMPLE– WOC-Abs and Cardio 30min on treadmill speed 3.5

 

Intro to DC Training

 

DC Training Workout 1

DC Training Workout 2

DC Training Alternative Exercises

DC Training Nutrition

 

 

 

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