The DC Style Training program is an unorthodox training program created by Dante Trudel. This program was created in mid 1990’s and expanded in popularity through the internet forums of the late 1990’s and early 2000’s. This training program is non-traditional when compared to the high volume training of traditional bodybuilding programs. The philosophy of DC training is the more training frequency and more strength progress, the more muscle mass is created.
The principles of DC training include heavy progressive overload, lower volume, higher training frequency, rest pause sets, extreme stretching and periodization. Heavy progressive overload is crucial for success in this training program. Muscle growth for muscle stimulation is required for consistent muscle growth. Increasing the weight over a period of time consistently will require more stimulus and muscle adaption leading to greater growth. Lower volume is another key aspect of the training program. The amount of exercises and working sets are lower than traditional bodybuilding splits, but this requires maximum intensity for the working sets. Every rep needs to be done to maximal intensity and nothing can be left on the table to create the stimulus needed to grow. DC training also focuses on higher training frequency. Each body part is exercised every 4th-5th day or twice every 9th day (depending on the split) as opposed to just once per week like traditional bodybuilding splits. Progressive overload training is done in conjunction with rest pause reps. Rest pause sets is one set broken down into 3 “micro” sets with a short rest in between. The total reps for the 3 “micro sets” should equate to 11-15 reps per exercise. Rest is 15 deep breathes then immediately to the next set. The following is an example of a rest pause set:
Chest Press - 200lbs
Set 1: 8 reps
15 deep breathes
Set 2: 5 reps
15 deeps breathes
Set 3: 2 reps
Total number of reps: 15 reps.
In this scenario the individual would hit the required rep range needed and would then progress to a high weight next training day. Extreme stretching is another principle. This is focusing on stretching the fascia tissue that constricts the muscle and diminishes the muscles ability to grow. Stretching the sheath of hard fascia tissue allows for the expansion of the tissue where then the muscle can expand. Last principle is periodization and cruising. This principle is important for training length. A typical training cycle on DC is 6-12 weeks depending on how feel, then a cruise phase of 7-14 days at submaximal intensity as a type of rest and deload.
The science behind DC training involves rest pause rep concept and fascia stretching for muscle hypertrophy. The rest pause rep concept has been studied to be very effective in muscle growth. Prestes et al. study found an increase in muscle thickness in the rest pause group compared to a normal workout group. Studies also found that muscle growth can be just as effective with 1 rest pause set as 3 normal sets. This also suggests workouts can be done faster due to less rest time. Monescu found that fascia stretching is optimal for muscle growth by allowing for room for growth in the muscle while allowing more blood flow to the muscle for optimal nutrient flow to the muscle (Monescu, 2013).
Mănescu, C. O. (2013). Inclusion of stretching and flexibility movements in fitness and bodybuilding training. Revista Marathon, 5(1).
Prestes, J., Tibana, R. A., de Araujo Sousa, E., da Cunha Nascimento, D., de Oliveira Rocha, P., Camarço, N. F., ... & Willardson, J. M. (2019). Strength and Muscular Adaptations After 6 Weeks of Rest-Pause vs. Traditional Multiple-Sets Resistance Training in Trained Subjects. The Journal of Strength & Conditioning Research, 33, S113-S121.