DC Training

Alright peeps. "What the hell is DC" you ask? It means dog crap training. For all of you hard core trainers, you have to give DC a try. If you are familiar with the rest pause and forced reps approach, then DC will be a breeze for you. Maybe not. The whole methodology behind this style is that you choose a weight that you normally use with a rep range of about 6-8. Your goal is to reach anywhere from 12-15 reps with this weight. You have three chances to reach your rep range. For example, you will bench press 6-8 reps. Take a 15-30 second break and then continue for another 3-6 reps. Rest another 15-30 seconds then go for your last try of 1-3 reps. If you can't reach 12-15 reps then it's ok. Next time around, you can lower the weight slightly or you can use the same weight but aim for the 12-15 rep range this time. Instead of doing the old routine of 3-5 sets of 6-12 reps, you only have one working set. In theory, you are giving yourself plenty of time for recovery. With an all out effort for the one working set, you have pretty much taxed all your energy. There is no energy left for another set. When you are doing multiple sets, you tire easily and therefore, your workout is not 100%. By the last set, you are too tired to continue the next exercise. With DC training, you only do one exercise per body part except for the back. You will do one width and one mass exercise. Here is a sample routine.

Monday
incline smith chest press
seated db shoulder press
ez curl skull crusher
lat pulldown
bent over bb row

Wednesday
squat 395 x 12 x 1
squat 315 x 20 x 1
leg curl 180 x 12-15 x 1
calf raise 300 x 12-15 x 1

Friday
upper body

The following week, you will be working on legs twice. Once on Monday and once on Friday. The week after that, you will be doing the upper body twice and so on. You get the picture.
Nutrition wise, you need to consume tons of calories to put on quality mass. Don't eat junk food. Eat clean!