For those of you that have been checking in regularly, it’ll be no surprise that I’m still doing DC training. Holding all other variables being held constant, I’ve never been this big or strong - and I attribute it completely to Dante’s training methods. I really can’t say enough positive things about him or his program. I strongly suggest you research it on IntenseMuscle.com and give it a shot. Actually on second thought…maybe you shouldn’t….it would just make it that much easier for my competition!

Here’s how my program is set up:
I currently workout 4 days a week (Mon, Tues, Thurs, Fri), but I have three separate workouts:
Workout 1: chest, shoulders, and triceps (CST for short)
Workout 2: quads, hams, calves (legs)
Workout 3: back width, back thickness, biceps (BB)

Now also note that for each workout, I have three different versions that incorporate different exercises. This gives me some variation in my schedule and helps avoid over-use injuries and going stale on certain exercises. I know this may sound a bit complicated so lets look at what a typical weekly workout schedule would look like:

Not so bad right? So as you can see, every 3rd week you hit a bodypart twice, which over time results in more opportunities for growth to occur.

Ok – next lets talk about how we do the exercises and what exercises we perform. You choose ONE exercise per bodypart. That’s right…one. You’re going to rest-pause that exercise (with the exception of back width, quads, and calf exercises). That means you do as many controlled reps as possible (say 8-10 reps), rack the weight, take 15 deep breaths, do as many reps as you can again (maybe 3-5 reps), rack it, take 15 deep breaths and do one last set to failure (could be 1-3 reps). Your goal on most exercises is 11-15 total reps over the three rest-pause sets. Once you’re done hitting that specific bodypart, you stretch it hard for a full minute then move on to the next bodypart.

One of the most important principles of DC training is progressive overload. That means either you use more weight or get more reps EVERY SINGLE workout. You’ll need to write everything down in a logbook for future reference and think of that logbook as your mortal enemy. You WILL beat it!

Below is an example of exercises you might incorporate: