Road to 200 with the help of DC

**YM123** · 11-02-2007, 11:37 AM

Right iv been a keen admirer of the DC way of training and after spending a long time reading up on i feel that i now know enough about the principle to start an effective workout program. Im currently in football season (soccer) so i am doing a lot of cardio so i accept it will be hard to gain alot of weight but i will be giving it my best shot. When the football season finishes (just after christams) i will be able to go full out on the weight gaining front. This could take a long time as i am around150lbs at 5'6 but my ultimate goal is to around the 200lbs mark and i am determined to achieve that. SO I WILL. I will post my official weight which will be on tuesday when i start this program.

Right here goes. This is the split i will be following.

Tues A
Thur B
Sat A
Repeat B

Football match is on Wednesdays as and training on Thursdays. I will also be doing some cardio on mondays.

Workout A:

Chest
Shoulders
Triceps
Back Width
Back Thickness

Workout B:

Quads
Hams
Calves
Biceps
Forearms

All strecthing will be performed once i have finished my exercise for each given bodypart

Exercise Choices

Chest:

Dumbell Bench Press
Incline Bench Press
Very Wide Grip Bench Press

Shoulders:

Dumbell Press
Military Press
Side Laterals

Triceps:

Skullcrushers
Close-Grip Bench Press
Dips

Back Width:

Pulldown (Front)
Chins
Pulldown (Back)

Back Thickness:

Deadlift
Barbell Row
Dumbell Row

Quads:

Squat
Leg Press
Front Squat

Hams:

SLDL
Hamstring Curl
? (to be decided)

Calves:

Leg Press Calf Raise
One Legged Leg Press Calf Raise
Standing Calf Raise

Biceps:

Dumbell Curl
EZ Bar Curl
Hammer Curl

Forearms:

Reverse Bicep Curl
Wrist Curl (Front)
Back (Back)

After six of weeks of these chosen exercises i will decide whether i need to change any exercises or if all is going well i will keep the same and re-evaluate in another 6 weeks to see how i am getting on.

Diet:

Aiming for 200 grams of protein
Carbs will be in the 300 - 350 gram range
Fat will be around 80 gram range

Mostly clean food, however i eat out every now and again so there will be some cheat meals but generally it will be clean

Supplements:

Multi Vitamin
Cod Liver Oil
Zinc
Creatine
Whey Protein
Casien Protein
Dextrose (Post Workout Only)

Well that is basically what i have decided on doing for a while. I feel like i have been doing the same kind of training, although i change reps, sets and exercises it doesn't feel as if i have changed it around enough. So i will give this ago as it is a completely different way of training and see how i get on. Any suggestions about the regime is welcomed.

**YM123** · 11-04-2007, 06:29 PM

Tomorrow is my first workout (DC style) and i cannot wait to try out this new training regime. LETS GET IT ON!!!

**Freak** · 11-04-2007, 06:43 PM

I do a variation of DC and love it. Everything looks good. I don't subscribe to his nutrition method but everything else looks good.

Why are you taking zinc & a multi-vitamin?

**YM123** · 11-04-2007, 06:47 PM

Quote:

Originally Posted by Freak

I do a variation of DC and love it. Everything looks good. I don't subscribe to his nutrition method but everything else looks good.

Why are you taking zinc & a multi-vitamin?

yer iv been reading up on it for a while and it looks like a really gd way to train so i thought id give it a bash.

i take zinc as well as multi vit because the multi vitimin i have only contains 5mg of zinc

**Freak** · 11-04-2007, 06:51 PM

I really don't think you need it.

**YM123** · 11-04-2007, 06:59 PM

right ok Freak. can you explain why though??

**Freak** · 11-04-2007, 07:12 PM

Because zinc is in protein rich foods and whole grains. You are on a bulk. Large does of zinc inhibit iron absorption. Vice versa (large doses of iron inhibit zinc absorption).

You rarely see zinc deficiency except in under-developed or developing countries where their diets are poor and lack adequate protein.

RDA for men: 11mg/day
Upper level: 40mg/day

**YM123** · 11-04-2007, 07:17 PM

right ok, i will discontinue once i have finished. thanks

i am only taking in 20 mg/day at the moment anyway so its not like its a mega dose for the time being.

Beefcake · 11-04-2007, 09:23 PM

Looks good YM. I would suggest a widowmaker at the end of legs and arms. You can incorporate a widowmaker into shoulders, but if you do, try and do it on the cable station, otherwise if the dumbell is too heavy, you risk running and injury. Also as a side note, do the very wide grip bench on a smith with a competent spotter, as this could get dangerous with a higher weight. Your split is almost indentical to Dave Henry's split, but it obviously works. I'm working on getting some vids or pics of the stretches for you, so I'll keep you updated. They should be uploaded next thursday, and if not then, the thurs. after that. Happy Training and let me know if you need any help with any DC related topic.

**JakeVendetta** · 11-04-2007, 09:58 PM

wouldnt using a very wide grip increase you chance for injury?? I thought i read somewhere (edit: at intense muscle) that if using a flat bench on DC you should use powerlifting form..? Looks solid YM good luck, cant wait to see your results.

Beefcake · 11-04-2007, 10:04 PM

Quote:

Originally Posted by JakeVendetta

wouldnt using a very wide grip increase you chance for injury?? It can if you train alone and have no spotter, but just ask for a spot and you'll be as sound as a pound (metaphorically of course)I thought i read somewhere (edit: at intense muscle) that if using a flat bench on DC you should use powerlifting form..?Yes, PL form is preferred as it allows for heavier weight with minimal resistance.

DC training is a program of pregressive strength gains. Because with big strength, come big muscles.