Back on DC - please chime in

[davie]

Hey guys

I haven't posted here in ages. I used DC very successfully in the past putting on 30lbs in 14 months, 25 of which seemed essentially muscle until I tore ligaments in my ankle playing rugby.

I am looking to return to it but wanted some feedback from the DC faithful.
For the next few months I might have to alter things a touch in the following ways (please critique):

* I will probably have to drop down to two sessions a week but can sometime squeeze in a third. This will mean instead of working everything three times in two weeks it will be three times in three weeks.

* When I DC'd before I tried to use a good tempo but the slightly faster speed aggravates ny old rugby injuries. So I was thinking of using a 4/4 cadence?!

* I used to seriously pound the food and calories and it works. Due to circumstances I cant go nuts with the force feeding and huge consumption.

* I will stick to the tried and tested 8 week blast and 2 week cruise. I did this before and kept it strict so I knew I had only 8 weeks to get in as many good sessions ad possible. It worked for me.

Appreciate the feedback folks.

Richard

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Hey guys

I haven't posted here in ages. I used DC very successfully in the past putting on 30lbs in 14 months, 25 of which seemed essentially muscle until I tore ligaments in my ankle playing rugby.

I am looking to return to it but wanted some feedback from the DC faithful.
For the next few months I might have to alter things a touch in the following ways (please critique):

* I will probably have to drop down to two sessions a week but can sometime squeeze in a third. This will mean instead of working everything three times in two weeks it will be three times in three weeks.

* When I DC'd before I tried to use a good tempo but the slightly faster speed aggravates ny old rugby injuries. So I was thinking of using a 4/4 cadence?!

* I used to seriously pound the food and calories and it works. Due to circumstances I cant go nuts with the force feeding and huge consumption.

* I will stick to the tried and tested 8 week blast and 2 week cruise. I did this before and kept it strict so I knew I had only 8 weeks to get in as many good sessions ad possible. It worked for me.

Appreciate the feedback folks.

Richard

So what you are wanting to do is fine, it just wont technically be DC with the reduced training frequency. You can however make gains only training each muscle once a week.

Don't worry about counting a cadence. Just control the weight.

Don't force feed yourself. Eat when you are hungry. Get your protein in, focus most of your carbs around your workout and you will be fine. Don't forget to do your morning cardio if the schedule allows it. It will help keep your metabolism up(especially since you will only be weight training 2 days a week), increase your hunger, and it's good for your ticker.

Don't stick to any pre planned blast length. Listen to your body and start a cruise when you need it. You may be able to go 10 or 12 weeks with the decreased training frequency.
OR stress and other factors may have you needing one at 6 weeks.

[davie]

Thanks for the advice. I know your right, dropping a day means I am not technically using DC as written, but I will be sticking with the rest/pause, stretches etc.

I think it should work just fine and I will try and throw in the third session where possible.

Good advice on the blast length.

Richard

[mentalflex]

If only training twice per week my suggestion would be to increase the volume of each training session. You are already not doing DC, so adapt what you are able to work with to make the most of the training time you do have.

The reduced volume of DC compared to other training strategies allows you to increase the frequency, so if you can utilize the increased frequency to grow, then you should increase the volume.

You can do an upper/lower split and if you can get a third say in do a full body session.

This is just how I would approach training if I was in your situation.

[davie]

First session today. Went for a 5/5 cadence on everything. Great first session.

Thanks for your input.

[mentalflex]

First session today. Went for a 5/5 cadence on everything. Great first session.

Thanks for your input.

Good to hear, but there is no need to be a super stickler over the cadence. In the words of Dante, "Just control the negative" Read post number 11 by Dante as a reference: http://www.intensemuscle.com/showthr...591#post435591

Get a good contraction and feel the muscle on the concentric and control the negative