The philosophy of DC training is that by growing stronger, you necessarily grow bigger. There is only 1 working set per bodypart with as many warmup sets as you need. The focus is on the decline or decentric portion of the lift, which should be about 6 seconds. The working set is a rest/pause, so you crank out as many reps as you can, rest for 12-15 breaths, repeat until you can’t do another rep, repeat until no more reps are possible. At that point you do a static hold with the weight until that fails. By doing only 1 lift per badypart allows you to recuperate enough to hit that bodypart again as soon as 2 days later (with a different lift.) I began this on January 2 this year and have certainly seen strength gains. The program doesn’t call for ab or trap work, but I work those in, doing traps with shoulders and a few sets of abs at the end of every other workout or so.
for more see:
http://www.thepumpingstation.com/doggcrapp.html It looks like this:
Day one:
Chest
Shoulders
Triceps
Back width
Back thickness
Day two:
Biceps
Forearms
Calves
Hamstrings
Quads
Day three:
Repeat Day 1, but with all different moves
Day four:
Repeat Day 2 but with all different moves
Day 5:
Repeat day 1 but with all different moves not used day 1 or 3
Day 6:
Repeat Day 2 with different lifts not used in day 2 or 4
Day 7
Repeat cycle, working set has to beat weight and/or reps achieved in day 1 or that lift gets removed from the routine.
So enough chatter, let’s get to work, shall we?
Day 1, Cycle 1Dumbell Bench Press (hereafter DB BP)
Warmup (hereafter wu)
35’s x 10
35’s x 10
40’s x 10
40’s x 9
Workset (hereafter ws)
75’s x 9, 6, 4, 2, hold
Behind the neck press (hereafter BHN Press)
Wu
Bar x 9
Bar x 10
75 x 9
Ws
100 x 9, 5, 4 (no hold today for safety)
DB Shrugswu
75’s x 8
75’s x 8
Ws
75’s x 9, 5, 4 hold
Close Grip Bench Press (hereafter CGBP)
Wu
135 x 9
135 x 9
ws
185 x 3, 2, 1

so 135 x 7
PullupsAll bodyweight
Wu
X6
X6
Ws
X 9, 3, 2 hold
I video'ed these before:
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T-BarsWu
100 x 8
100 x 9
Ws
100 x 11, 7, 5 hold
Finished with
decentric tendonitis curls prescribed by my PT
Just coming off 4 days I took off to get my house painted, house is painted, swole is on, and life is good
Feel free to post up questions, comments, death threats etc. in my journal, because I’ll be doing the same in your journal