I’ve been on the fence about writing anything about this system for a while now because it seems like everyone freaks out any time it’s mentioned. Years back, I was personally trained by Dan (SuperD) back before all that drama unfolded and overall it was a positive experience. I learned quite a lot over my time with him and I definitely had a love/hate relationship with the program. Loved the 8 lbs of lean gains while absolutely hated the training, especially the widowmakers and timed stretches! It’s a very tough system which is why it’s touted as not being a beginner program. I’ll say it before and it’s worth repeating. If you can gain with an “easier” program, why on earth would you even attempt something like this if the gains would be about the same??
Over the years since I’ve moved on as my goals changed, I still always found myself looking in all the new DC threads on a couple of forums and the dumpster fires they start off attempting. So how would I set up the program? Well, as you all know by now I’m not a big fan of cut and pasting a generic template found in the stickies of most forums and just running it verbatim. There is no one size fits all, however, when it comes to DC training I think it’s not that cut and dry. In fact just the opposite. If you want to be successful in starting out the program, I would start your first blast using a generic DC template and as you progress (blast and cruise), you make the customizations as you move through the program based on what you’re seeing. So if I take twenty intermediate / advanced individuals and put them all on the same program to start, I guarantee you by their third blast they would all be slightly to drastically different.. Tailored to each individual based on a myriad of factors, in particular body parts (remember this is a hypertrophy focused program after all). For example, if trainee A is barrel chested he could get away with floor skullcrushers 15-25 RP whereas trainee B may need to use reverse grip smith presses 11-15 RP since he needs the extra pectoral stimulation. So in this case, with this one particular program, go with the herd mentality and over time as you develop, allow the system to develop with you.
If there’s one thing I can pick out that the vast majority get wrong with this program it’s speeding up their tempo to keep pace with the weight increases. In the beginning of each blast, they’re riding out those smooth and controlled eccentrics as you damn well should to get the most out of that top set. I’ve always referred people to go check out Jason Wojo’s videos as they’re just incredible to watch. Smooth with full control, never fully locking out keeping constant muscle tension, ect. I think the “big weights” gets so engrained in people’s heads that they start speeding up their reps in order to beat the logbook which I personally view as a mistake. It asks the question, “Does speeding up your tempo with a slightly heavier load actual progression?” Not in my view as if you’re looking for hypertrophy, you want to maintain as much consistency as possible, including above all else execution. Truth be told, I tell my trainees all the time that I’d rather see increases in reps before weight if they feel the need to speed things up just to keep pace. I already discussed this more in depth here.
Just a few observations that I really don’t see being discussed.