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  • IA's DC variations

    So I was browsing through IronAddict's Top 10 Routines thread, and found his variation on DC training.

    Thoughts? Who would this routine be targeting?

    Here is another variation of the format that I have used with great success myself, and with trainees of mine.

    DC, IA style with all weights
    Day One, Week One
    Dips Reps 8/16 Rest-pause
    Incline Fly Reps 8/16 Rest-pause
    Lateral Raise Reps 15/30 One 15/30 rest-pause
    Skull Crushers Reps 8/16 Rest-pause

    Day Two, Week One
    Wide Grip Pull-Down Reps 8/16 Rest-pause
    Chest Supported Row Reps 8/16 Rest-pause
    EZ- Bar Curl Reps 8 Both sets done with same weight
    Resistance Abs Reps 10 Machine of your choice as long as it fits you well and you can go heavy, or see my ab article


    Day Three, Week One
    Leg Press Calf Raise Reps 20 2 Straight sets to failure
    Deadlift Reps 10 1 set of 10 to one rep short of failure
    Leg Press Reps 10/20 Rest-pause


    Day One, Week Two
    Dumbell Bench Press Reps 10 Both Sets Done with same weight
    Incline Press, in rack Reps 8/16 Rest-pause
    Machine Lateral Raise Reps 10/20 Rest-pause
    Tricep Pushdown Reps 8 Both sets done with same weight


    Day Two, Week Two
    Supinated Grip Pull-Down/Pull-Up Reps 8/16 Rest-pause
    Dumbell Row Reps 8/16 Rest-pause
    Incline Bench Dumbell Curl Reps 8 Both Sets Done with same weight
    Resistance Abs Reps 10 Machine of your choice as long as it fits you well and you can go heavy


    Day Three, Week Two
    Leg Press Calves Reps 15/30 2 rest pause sets. One to 15, the next to 30, fail at 8 for the first, 15 for the second
    Leg Curl Reps 10 1 straight set to failure
    Leg Extension Reps 10 1 straight set to failure
    Squat Reps 20 Rest-Pause, Puke, go home

  • #2
    I don't know if this should be in the Dogg Pound....it isn't DC Training, just a workout that utilizes some r/p sets.....
    STEEL




    "SIMPLICITY, CONSISTENCY, INTENSITY"

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    • #3
      HMMMM, I dont really see any DC value what so ever?
      If your not ripping a tendon your not working the muscle to its fullest capacity!

      I just kinda feel if the weight wasn't so heavy, I could lift it:
      :bb::dancingna:bb::dancingna:bb::dancingna
      Living for the INSULIN SPIKE!

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      • #4
        Wish I knew the rationale behind that set up. It's extremely bastardized and doesn't seem like it would be near as effective.
        Journal http://www.intensemuscle.com/showthread.php?t=51093

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        • #5
          Fact is we won't ever really know because Wes is gone. I know he respected Dante but he had different thoughts on when a cruise/deload was needed when we talked a few times on the phone. I'm speaking of my own opinion when I say I think he thought this may be more suited to a "hardgainer". He spoke highly of DC and some of his bastardized DC programs were of the times when DC was a 2 day split 4 times a week in the infant stages and didn't touch it much after that.
          For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

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          • #6
            thats some good insight, thanks DCB!

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            • #7
              I gotta say that they should not say DC when they describe that routine. I don't think there is anything wrong with it and I bet it would work just fine but as others said it is just not DC.

              I myself train 3Xs a week with my body split in half, alternating work outs, use rest pause, train low volume but I would never call it DC. Seems like ANY routine that uses rest pause is called a "DC VARIATION" now and its wrong.

              Speaking for myself....yea I train somewhat similar (more some work outs than others) but I first did this 3 day 2 way split when I was 17 years old....long before I even heard of Dante (almost 25 years ago), I first read about rest pause through mentzer around the same time, I started low volume cause of Jones and mentzer..... I think it would be insulting to Dante to call my training a 'variation' and also kinda insulting to myself (I started the 3 day 2 way split cause I needed more rest and it was logical) not to mention the writings of and conversation with the other people who influenced how I train. I mean that not in any way as a slight on DC or Dante, his program is great and it works for anyone I have known that has REALLY done it.

              Peace
              Last edited by thedunhill225; 01-29-2012, 02:14 AM.
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              • #8
                Try it if it works use it, i worked with Wes for a while back in 2006 and just wanna say this was in no way shape or form an attempt to bastardize DC. But it is ten time easier for 99% of his readers to look at it and relate some principles to DC then he list out every small detail such as rp, stretch, etc. The article that is linked from is almost as long as a book as it sits lol

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                • #9
                  Originally posted by grammo13 View Post
                  Try it if it works use it, i worked with Wes for a while back in 2006 and just wanna say this was in no way shape or form an attempt to bastardize DC. But it is ten time easier for 99% of his readers to look at it and relate some principles to DC then he list out every small detail such as rp, stretch, etc. The article that is linked from is almost as long as a book as it sits lol

                  Sent from my R800x using Tapatalk
                  On that note, I am going to move the thread into the Main Conversation Forum instead of the Dogg Pound.
                  Ph.D., Theoretical Physics '16
                  kind of a douche

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                  • #10
                    Originally posted by thedunhill225 View Post
                    I gotta say that they should not say DC when they describe that routine. I don't think there is anything wrong with it and I bet it would work just fine but as others said it is just not DC.

                    I myself train 3Xs a week with my body split in half, alternating work outs, use rest pause, train low volume but I would never call it DC. Seems like ANY routine that uses rest pause is called a "DC VARIATION" now and its wrong.
                    Dunhill, I completely agree with you. It just seems like anyone (not on this forum or who truly understands DC) who incorporates some kind of rest-pausing call their program a "DC Variation". When it comes to training, it is kind of one of those things that just gets under my skin, DC is DC when done as it is laid out, not simply for the fact that DC uses rest-pauses.

                    It is almost like saying you are following a strict dietary protocol, but only doing it for 3 meals out of the day. It seems like the program laid out by the OP would be fine, but calling it a "DC Variation" just doesn't seem just to those who follow all of the DC guidelines. Calling it a Rest-Pause based program would seem to more adequate than calling it a DC variation.

                    As I said this program seems like it would work and I would assume since the term "DC Variation" is used, that it woud target someone looking to add size, however the dietary methodology called for during this type of training would also be a factor.
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                    • #11
                      Originally posted by mentalflex View Post
                      Dunhill, I completely agree with you. It just seems like anyone (not on this forum or who truly understands DC) who incorporates some kind of rest-pausing call their program a "DC Variation". When it comes to training, it is kind of one of those things that just gets under my skin, DC is DC when done as it is laid out, not simply for the fact that DC uses rest-pauses.

                      It is almost like saying you are following a strict dietary protocol, but only doing it for 3 meals out of the day. It seems like the program laid out by the OP would be fine, but calling it a "DC Variation" just doesn't seem just to those who follow all of the DC guidelines. Calling it a Rest-Pause based program would seem to more adequate than calling it a DC variation.

                      As I said this program seems like it would work and I would assume since the term "DC Variation" is used, that it woud target someone looking to add size, however the dietary methodology called for during this type of training would also be a factor.
                      Listen I knew wes and talked to him about DC, these variations are from waaay back, I have his book with a collection of his workouts and he does call it a variation specifically says it's not DC and references people to intensemuscle. Anyone who knew him or interacted knew the directions his workouts went and if not for him I may not have went the powerlifting route. So take a post for what it is and remember it was meant to be "DC", Dante and Wes had mutual respect and I'm sure didn't always agree on every aspect of training.
                      For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

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                      • #12
                        It's simply not apples to apples....IMO, the "DC" shouldn't be used to name any type of training except DC Training.....just because someone takes a philosophy or two from DC, doesn't make it DC......I know alot of guys who incorporate the extreme stretching at my gym, since seeing me do it and asking about it. Doesn't mean they are doing a "DC Variation", just means they are taking one principle of DC and using it to enhance their training. Nothing at all wrong with that, just don't call it DC....
                        STEEL




                        "SIMPLICITY, CONSISTENCY, INTENSITY"

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                        • #13
                          DCB, my post wasn't toward yours.....it's geared toward the OP, simply so he knows what's DC and what isn't. Wes helped alot of people and is well respected. I don't think it was his intention to cause confusion on this.
                          STEEL




                          "SIMPLICITY, CONSISTENCY, INTENSITY"

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                          • #14
                            Originally posted by DCBliever View Post
                            Listen I knew wes and talked to him about DC, these variations are from waaay back, I have his book with a collection of his workouts and he does call it a variation specifically says it's not DC and references people to intensemuscle. Anyone who knew him or interacted knew the directions his workouts went and if not for him I may not have went the powerlifting route. So take a post for what it is and remember it was meant to be "DC", Dante and Wes had mutual respect and I'm sure didn't always agree on every aspect of training.
                            DCB, thanks for clarifying this for me. Obviously, since you knew Wes, you have more insight on the topic, and in no way was I aiming any disrespect at Wes.

                            I was more referring to those who hear about DC and rest-pause sets and don't take the time to understand the program and just because they do a RP set, call their approach "DC". I have never interacted with Wes nor do I have any of his book, however, he seems to have been very knowledgeable on DC and created his program fully respecting DC but simply used the terminology to help the trainee conceptualize the program more easily.

                            I didn't mean for my post to come off as a jab at Wes, I apologize if it did.
                            Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

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                            • #15
                              Originally posted by steel1970 View Post
                              It's simply not apples to apples....IMO, the "DC" shouldn't be used to name any type of training except DC Training.....just because someone takes a philosophy or two from DC, doesn't make it DC......I know alot of guys who incorporate the extreme stretching at my gym, since seeing me do it and asking about it. Doesn't mean they are doing a "DC Variation", just means they are taking one principle of DC and using it to enhance their training. Nothing at all wrong with that, just don't call it DC....
                              Originally posted by steel1970 View Post
                              DCB, my post wasn't toward yours.....it's geared toward the OP, simply so he knows what's DC and what isn't. Wes helped alot of people and is well respected. I don't think it was his intention to cause confusion on this.
                              No I get it Steel, I'm just saying getting a little nit picky with the variation and naming. I'd understand if the man was in here pissing and moaning but he's not. I know the OP wasn't aiming for that and I'm for do the program as outlined but through my experience I know that once you get to a certain point things have to be altered, there are no one size fit's all, that's why you go from 2-way to 3-way to the latest variation Dante posted for those with little time or what not. That's all, splitting hairs, we know DC works as is and everyone should run it that way until it's time to adjust
                              For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

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