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To skip to my actual questions and avoid the backstory feel free to go to Query: highlighted in bold below. Thanks.
Hey, I was hoping to start a thread about DC training and ask questions and hopefully get some guidance. I have been wanting to try it for some time. I am currently doing Fortitude training by Dr. Scott Stevenson and am in the middle of the Tier II portion of that program. I bought a copy of his program and read through it thoroughly. I wasn't sure how to design the four day a week plan with exercises so I found a copy of his "Virgin Voyage" which has templates laid out with specific exercises to do on all training days. The Virgin Voyage PDF file is five times more expensive than his Fortitude book. But with some digging around online anyone can forego the costly expense.
At first I enjoyed cutting back from working out six days a week (implementing programs like Project Colossus from the late John Meadows) to four. But I am left wondering if I am not doing the program correctly or if getting to the point of overtraining as I move up in tiers. I get so tired and literally need naps after my workouts. And after doing the loading workouts (heavy weight days) on leg days I am having so much trouble walking up and down stairs. It's not a good soreness but a pain in the tendons above my knees. With Stevenson's program you're working muscle groups three times a week. For example, legs are worked heavy in the rep range of 6-12 on Monday. Then on Tuesday you focus on working upper body with heavy reps in the 6-12 range. But then you train legs again with lighter weight in the 15-25 rep range. Wednesday you have off and then you do Stevenson's muscle rounds for legs on Thursday. So, in other words, you've trained your legs twice in approximately 24 hours (Monday and Tuesday) and overall for a total of three times in only 96 hours (Mon/Tues/Thurs). It's just too much volume in such a short amount of time. Or at least it is for me. I started this program while not on a cycle. I'm just on my HRT dose of 200mg of test weekly. I think I held onto my gains after finishing up a light cycle 450mg of test with 25
Query:
I've been reading about DC training and wanted to give this program a go for quite some time. Now I'm ready as I am not really happy with Scott Stevenson's Fortitude program. I wanted to ask some specific questions about DC training the hopes of getting answers from those of you here who know how to do the program. I found this PDF file I'm attaching to my post to be pretty straight forward. It makes it clear which sets are done in rest-pause fashion while others are straight sets. Something I found to be a bit confusing and not all that well explained in several PDF files I've looked over.
I'm going to start another cycle and it will be the heftiest cycle I've done in the last three years; somewhere in the 700-900mg weekly range. Assuming my bloodwork looks good and this old dog is able to handle it, should I try to take advantage of the situation by doing a slightly more advanced version of DC training? For example, I have seen some big guys do two instead of one exercise per body part. And if so can anyone direct me toward templates or reputable online sources that explain this in detail? I'm not asking for everything to be handed to me. I've been trying to do my homework but there is so much to learn and I am hoping to acquire this information as quickly as possible. I just started following Dante Trudell on instagram and am learning a ton. I'm a bit embarrassed that I never heard of him until I came to this forum (and I've been working out for over thirty years!).
In addition to any websites, is there anyone on social media that clearly explains the more intermediate and advanced DC protocols that you think is worth one's time? I found Dusty Hanshaw who seems very knowledgeable when it comes to advanced DC training: Dusty Hanshaw
I could be wrong but I have a feeling DC training is going to be a game changer for me and I'm looking forward to giving it my all in the gym. I'll have more questions to post here later on and hope to continue to get good input, thanks.
Hey, I was hoping to start a thread about DC training and ask questions and hopefully get some guidance. I have been wanting to try it for some time. I am currently doing Fortitude training by Dr. Scott Stevenson and am in the middle of the Tier II portion of that program. I bought a copy of his program and read through it thoroughly. I wasn't sure how to design the four day a week plan with exercises so I found a copy of his "Virgin Voyage" which has templates laid out with specific exercises to do on all training days. The Virgin Voyage PDF file is five times more expensive than his Fortitude book. But with some digging around online anyone can forego the costly expense.
At first I enjoyed cutting back from working out six days a week (implementing programs like Project Colossus from the late John Meadows) to four. But I am left wondering if I am not doing the program correctly or if getting to the point of overtraining as I move up in tiers. I get so tired and literally need naps after my workouts. And after doing the loading workouts (heavy weight days) on leg days I am having so much trouble walking up and down stairs. It's not a good soreness but a pain in the tendons above my knees. With Stevenson's program you're working muscle groups three times a week. For example, legs are worked heavy in the rep range of 6-12 on Monday. Then on Tuesday you focus on working upper body with heavy reps in the 6-12 range. But then you train legs again with lighter weight in the 15-25 rep range. Wednesday you have off and then you do Stevenson's muscle rounds for legs on Thursday. So, in other words, you've trained your legs twice in approximately 24 hours (Monday and Tuesday) and overall for a total of three times in only 96 hours (Mon/Tues/Thurs). It's just too much volume in such a short amount of time. Or at least it is for me. I started this program while not on a cycle. I'm just on my HRT dose of 200mg of test weekly. I think I held onto my gains after finishing up a light cycle 450mg of test with 25
Query:
I've been reading about DC training and wanted to give this program a go for quite some time. Now I'm ready as I am not really happy with Scott Stevenson's Fortitude program. I wanted to ask some specific questions about DC training the hopes of getting answers from those of you here who know how to do the program. I found this PDF file I'm attaching to my post to be pretty straight forward. It makes it clear which sets are done in rest-pause fashion while others are straight sets. Something I found to be a bit confusing and not all that well explained in several PDF files I've looked over.
I'm going to start another cycle and it will be the heftiest cycle I've done in the last three years; somewhere in the 700-900mg weekly range. Assuming my bloodwork looks good and this old dog is able to handle it, should I try to take advantage of the situation by doing a slightly more advanced version of DC training? For example, I have seen some big guys do two instead of one exercise per body part. And if so can anyone direct me toward templates or reputable online sources that explain this in detail? I'm not asking for everything to be handed to me. I've been trying to do my homework but there is so much to learn and I am hoping to acquire this information as quickly as possible. I just started following Dante Trudell on instagram and am learning a ton. I'm a bit embarrassed that I never heard of him until I came to this forum (and I've been working out for over thirty years!).
In addition to any websites, is there anyone on social media that clearly explains the more intermediate and advanced DC protocols that you think is worth one's time? I found Dusty Hanshaw who seems very knowledgeable when it comes to advanced DC training: Dusty Hanshaw
I could be wrong but I have a feeling DC training is going to be a game changer for me and I'm looking forward to giving it my all in the gym. I'll have more questions to post here later on and hope to continue to get good input, thanks.
