Taking dc principles to another program

[SmallBall]

I´ve been trying to do DC for months now, and the same problem just keeps hanging around all the time: the training just doesn´t feel hard, it doesn´t get me sore. The only thing that I don´t do are the widowmakers for legs cause I just don´t have the balls, I´m a pussy. A couple of days ago I switched the training completely, I did just 5x5 bench and 5x5 pulldowns for upper body, and my chest, back, shoulders, arms, abs, everything got super sore, and it really felt like it worked sooo much better than RP sets etc.

If I can be progressive, and train more than once a week, using some other training than what dante says, and on top of that it gets my muscles 10 times better beaten, then why not do that other training? Is there something more to the dc style than fast recovery and clear progression?

[Doberman]

You may not be ready for DC. That isn't a put down. There is just a level of intensity that is necessary for DC training that can be difficult to achieve if you haven't progressed in your training enough. What is your training history? Another thing that makes me think this may be the case is that you threw out the widowmakers. Those are a basic part of the routine.

To answer your question though, if you can be more progressive with another routine then of course you should switch. You may want to switch to DC, but with 2-3 straight sets to failure. Several people on the site have tried that with good results. It sounds like you may have started this on your own anyhow. Just don't confuse "beating" a muscle with smart, progressive, and consistent training. That is key.

[SmallBall]

My history is just maybe 2 years total training, scattered around my teen years, plus half a year of DC now. I´m 18 yrs old. So I can imagine that I´m not strong enough yet. That idea of doing 2-3 sets to failure sounds really good, thanks.

[Carlito Gambino]

I seriously hope you don't base a routine's effectiveness on how sore you feel the next day.

[LuNa23]

My history is just maybe 2 years total training, scattered around my teen years, plus half a year of DC now. I´m 18 yrs old. So I can imagine that I´m not strong enough yet. That idea of doing 2-3 sets to failure sounds really good, thanks.

I think you should read this:

http://intensemuscle.com/showthread.php?t=32599

Doberman's suggestion is very good. I am doing something similar.

[Lock it Up]

My history is just maybe 2 years total training, scattered around my teen years, plus half a year of DC now. I´m 18 yrs old. So I can imagine that I´m not strong enough yet. That idea of doing 2-3 sets to failure sounds really good, thanks.

Yes, DC isn't for you. This isn't a knock on you, it's simply the truth. Go read all the stickies and then you'll realize it isn't meant for the beginner...which you are. Go hop on a 5x5 and milk it for all it's worth.

[SmallBall]

Let me clarify this to myself again: what is the basic reason that beginners are told NOT to do DC?

To carlito: the net is full of papers that say delayed onset muscle soreness is caused by the same microtears that make muscles grow. And I´ve seen this myself: the exact places that go sore, grow. I can´t see why I shouldn´t follow the soreness. Can you?

[LearningDC]

Let me clarify this to myself again: what is the basic reason that beginners are told NOT to do DC?

To carlito: the net is full of papers that say delayed onset muscle soreness is caused by the same microtears that make muscles grow. And I´ve seen this myself: the exact places that go sore, grow. I can´t see why I shouldn´t follow the soreness. Can you?

Look, the VERY fact that you cannot get sore from the DC protocol is EXACTLY why you shouldn't be doing it man. You just don't know what you don't know. Explaining to you why you shouldn't do it is akin to explaining colors to a blind guy.
You come to a forum like this for advice. Take this advice...Do the 5x5 for a few years.

[SmallBall]

That´s what I´m going to do

[Lock it Up]

To carlito: the net is full of papers that say delayed onset muscle soreness is caused by the same microtears that make muscles grow. And I´ve seen this myself: the exact places that go sore, grow. I can´t see why I shouldn´t follow the soreness. Can you?

Go do pushups to failure. Take 1 minute rests between sets. Do this for 10 sets.


I guarantee you DOMS...but you aren't going to be building a bigger chest by doing this. It's quite easy to cause DOMS on yourself if you want to.

But DOMS does not directly equate to growth.

[Webber91]

If I can be progressive, and train more than once a week, using some other training than what dante says, and on top of that it gets my muscles 10 times better beaten, then why not do that other training? Is there something more to the dc style than fast recovery and clear progression?

Progression is what will make any program effective. Whether it's DC or not, just make sure you're moving more weight.

[dougisbig]

I´ve been trying to do DC for months now, and the same problem just keeps hanging around all the time: the training just doesn´t feel hard, it doesn´t get me sore. The only thing that I don´t do are the widowmakers for legs cause I just don´t have the balls, I´m a pussy. A couple of days ago I switched the training completely, I did just 5x5 bench and 5x5 pulldowns for upper body, and my chest, back, shoulders, arms, abs, everything got super sore, and it really felt like it worked sooo much better than RP sets etc.

If I can be progressive, and train more than once a week, using some other training than what dante says, and on top of that it gets my muscles 10 times better beaten, then why not do that other training? Is there something more to the dc style than fast recovery and clear progression?

Red flag right there...

[SmallBall]

Go do pushups to failure. Take 1 minute rests between sets. Do this for 10 sets.


I guarantee you DOMS...but you aren't going to be building a bigger chest by doing this. It's quite easy to cause DOMS on yourself if you want to.

But DOMS does not directly equate to growth.

Yeah well, that might be because doing 70 reps is mostly gonna affect your slow muscle, which doesn´t like to grow very much. But that was just a wild guess, the reason might be anything. But at the end of the day, I grow exacly where I get sore, if a muscle doesn´t get sore, it won´t grow. So it´s a nice indication for me.

DOUGISBIG:
Are you really saying that for example my arms, which won´t grow one bit with DC, would start growing with quad WM?

[SmallBall]

Btw this has nothing to do with the topic, but what kind of gains are intensemuscle NATURAL guys reporting with dc?

[SDMF]

Yeah well, that might be because doing 70 reps is mostly gonna affect your slow muscle, which doesn´t like to grow very much. But that was just a wild guess, the reason might be anything. But at the end of the day, I grow exacly where I get sore, if a muscle doesn´t get sore, it won´t grow. So it´s a nice indication for me.

DOUGISBIG:
Are you really saying that for example my arms, which won´t grow one bit with DC, would start growing with quad WM?

Why wouldn't your arms grow with DC?