Build Huge Arms With DC Training!


DC Training is one of the most effective bodybuilding programs ever invented.

It works great for bringing up lagging body parts including lagging biceps and triceps.

If you want to use DC Training to build big, strong arms then this article is for you!

Introduction

  • Part 1: Beginner DC Arm Training Strategies
  • Part 2: Advanced DC Arm Training Strategies
  • Part 3: Dusty Hanshaw’s Advanced DC Arm Routine
  • Part 4: Cedric McMillan’s Advanced DC Arm Routine

In this comprehensive guide I will teach you how to use DC Training to build massive arms.

DC Training is a low volume / high intensity training program designed to help you build muscle mass as fast as possible. DC Training uses many high-intensity training techniques like rest-pause sets, extreme stretches and iso-holds to stimulate faster size and strength gains.

Here is the professional bodybuilder Dusty Hanshaw demonstrating a rest-pause set on lying triceps extensions:

Dusty Hanshaw trains to failure 3 times in a row with 20-30 seconds rest between each attempt.

This is what DC Training is all about: lifting heavy weight for high reps with absolutely perfect form. Now that is a recipe for rapid muscle mass accumulation!

Many bodybuilding coaches like Ben Pollack argue that DC Training is great for building a huge chest or back but it is not the best choice for bringing up your arms. To that I say: WTF? Nothing could be further from the truth!

Many of the world’s best bodybuilders have used DC Training to bring up their lagging arms. In fact the Arnold Classic bodybuilding champion Cedric McMillan started using DC Training in 2011 when he wanted to bring up his lagging shoulders and arms.

In this guide I will show you how to use DC Training 2-way split and the DC Training 3-way split to bring up your lagging arms.

I will also show you the exact DC routines that IFBB pros Dusty Hanshaw and Cedric McMillan used to add inches to their arms in record time.

Trust me, you don’t want to miss out on this cutting edge information! Now let’s get down to business…

Part 1: Beginner DC Arm Training Strategies

DC Training uses a few different training splits. The most popular one is called the 2-way split. The 2-way split is a modified version of an upper / lower split performed 3 days per week.

Here is how the training days are organized:

The DC Training Upper Body Workout

  • Exercise #1: Chest, 1 rest-pause set —–> extreme stretch
  • Exercise #2: Shoulders, 1 rest-pause set —–> extreme stretch
  • Exercise #3: Triceps, 1 rest-pause set —–> extreme stretch
  • Exercise #4: Back Width, 1 rest-pause set ——> extreme stretch
  • Exercise #5: Back Thickness, 1-2 straight sets

DC Training Lower Body Template

  • Exercise #1: Biceps, 1 rest-pause set —–> extreme stretch
  • Exercise #2: Forearms, 1 straight set
  • Exercise #3: Calves, 1 straight set
  • Exercise #4: Hamstrings, 1 rest-pause set OR 1-2 straight sets
  • Exercise #5: Quadriceps, 2 straight sets —–> quad / hamstring extreme stretches

DC Training uses different high-intensity techniques like rest-pause sets and extreme stretches.

If you are not familiar with these techniques then make sure you check out one of my guides on DC Training:

With the 2-way split you are only performing 1 exercise per body part. This is radically different from most bodybuilding programs where you perform at least 3-4 exercises per body part, including your biceps and triceps.

If you want to build massive arms with DC Training then you must pick the best exercises. Here is Dante Trudel talking about the importance of picking the best exercises:

“In my opinion it has always been about putting yourself into a successful mechanical position…that is the beginning, the solution and the end to this bodybuilding puzzle.

And then when you are in that proper “suited for your unique physique and structure” mechanical position…

You get incredibly strong at that movement for reps over time and that is what creates incredibly large muscle mass!”

If you want to build huge arms with DC Training then you must pick the best exercises for your structure. Let’s start with triceps.

Here are some of the best DC Training triceps isolation exercises. Check it out:

The Best DC Training Triceps Isolation Exercises

  • Exercise #1: Dead stop skull crushers
  • Exercise #2: PJR pullovers
  • Exercise #3: Skull crushers

Dante Trudel really likes these exercises because they cause a ton of muscle damage and you can get stronger over time on them.

One of Dante’s favorite triceps exercises is the dead stop skull crusher, aka dead skulls. Check it out:

Dead Stop Skull Crushers

The dead stop skull crusher is basically a lying triceps extension where you rest the bar on the ground in between each rep. This pause eliminates the stretch reflex and forces you to use nothing but your triceps to get the weight moving.

Dusty Hanshaw calls dead skulls his absolute favorite triceps exercise. Give it a shot and you will see why!

Another great DC Training triceps extension is the PJR pullover. Check it out:

PJR Pullovers

The PJR pullover was invented by the bodybuilding / powerlifting coach Paul Carter. It is a hybrid between a lying triceps extension and a dumbbell pullover.

Paul Carter says this is the #1 exercise you can perform for the long head of the triceps and it is easy to see why. This exercise uses shoulder extension and elbow extension at the same time. In other words it is one of the only exercises that works both functions of the long head of the triceps!

With DC Training you are going to rotate through 3 different triceps exercises and perform 1 in each workout.

Most DC Trainees use 1 triceps isolation exercise and 2 triceps compound exercises in their rotation. Dante Trudel found through trial and error that most bodybuilders get better results focusing on the big compound exercises where you can throw around a lot of weight.

Here are the best DC Training compound triceps exercises: 

The Best DC Triceps Compound Exercises

  • Exercise #1: Dips (machine or free weight)
  • Exercise #2: Close grip bench press (smith machine or free weight)
  • Exercise #3: Reverse grip bench press (smith machine or free weight)

Dante Trudel says that dips are the best overall triceps exercise you can perform.

Someone once asked Dante how to bring up their triceps pronto. Here was his response:

“Dips, dips, dips… free weight dips… machine dips… dip till you die!”

It’s easy to understand why Dante likes dips so much. EMG studies have shown that dips recruit all 3 heads of the triceps better than other compound triceps exercises like the close grip bench press.

Here is Dusty Hanshaw demonstrating hammer strength dips for triceps:

Machine Dips

Many DC Trainees prefer machine dips over free weight dips. Both of these exercises work. I recommend you experiment with both and find what works best for you.

Dante Trudel is also a huge fan of the reverse grip bench press. Here is the DC Training guru Jason Wojo showing us how it’s done:

Reverse Grip Bench Press

Jason Wojo is performing the reverse grip bench press in the smith machine. Dante says that this exercise will thicken up the lateral head of your triceps faster than anything else.

If you are paying attention then you will see Jason performing this exercise with his butt hanging off the edge of the bench. This is on purpose!

Dante Trudel wants you to perform all of your smith machine close grip bench presses and reverse grip bench presses with your ass hanging off the edge of the bench. This forces you to elevate your sternum and puts your shoulders in a less mechanically dangerous position.

Now let’s look at the best DC Training biceps exercises. Here are some of Dante Trudel’s favorite exercises for bringing up lagging biceps. Check it out:

The Best DC Training Biceps Exercises

  • Exercise #1: Preacher curls
  • Exercise #2: Incline curls
  • Exercise #3: Drag curls
  • Exercise #4: Cable curls
  • Exercise #5: Alternating dumbbell curls

There are many more biceps exercises you could use but these are some of Dante Trudel’s favorites.

Here is a video of Dusty Hanshaw performing machine preacher curls:

Preacher curls are one of Dante’s favorite biceps exercises. Preacher curls place a huge stretch on your biceps in the bottom position and prevent you from cheating the weight up.

They are probably the best exercise for isolating the short head of the biceps.

Another one of Dante’s favorite biceps exercises is the incline dumbbell curl. Here is a great video of Justin Harris and Steve Kuclo performing this exercise:

The incline dumbbell curl also places a huge stretch on your biceps and mostly prevents you from cheating the weight up. It is also the best exercise for isolating the long head of your biceps.

Now let’s look at some of the best DC Training forearm exercises:

The Best DC Training Forearm Exercises

  • Exercise #1: 1-arm reverse cable curl
  • Exercise #2: DB hammer curl
  • Exercise #3: DB pinwheel curl
  • Exercise #4: Reverse ez-bar curl
  • Exercise #5: Zottman curl

Dante Trudel believes that the 1-arm reverse curl is the best forearm exercise ever invented. In his mind nothing else comes close!

Here is Dante Trudel demonstrating this exercise:

Dante says that this exercise will thicken up your upper forearm muscles better than anything else.

In the past Dante has had bodybuilders like Dusty Hanshaw and Cedric McMillan perform nothing but 1-arm cable reverse curls for their forearm exercises.

You can check out part 3 or part 4 of this article for more information.

Another forearm exercise that many DC Trainees like is the pinwheel curl. Check it out:

This is a basic forearm exercise where you curl across your body rather than straight out in front like you would with a regular hammer curl. 

2 Way Split People Start Using Your Head!

Dante Trudel believes that anyone can bring up their lagging muscle groups if they are creative enough.

The first step is to make sure you have your 3 most productive exercises in your rotation. Then you want to pick exercises for other body parts that will also help you bring up your lagging muscle group.

If you have lagging biceps then you probably want to do some type of underhand grip pulldown as one of your 3 back width exercises.

On the other hand if your triceps are lagging then you may want to do something like high incline close grip presses for one of your shoulder exercises.

Here is Dante explaining this concept:

“Biceps not up to snuff? Whats that mean to me? You find the 3 most prolific bicep exercises to rotate obviously.

And then I would probably have you do undergrip assisted chins, undergrip pulldowns and maybe something similar for your third rotated back width exercise.”

Let’s say that your biceps are really lagging behind the rest of your upper body.

If you are already using 3 good biceps exercises then here are some exercises you might want to use for back width:

Back Width Exercises For Lagging Biceps

  • Exercise #1: Hammer strength pulldown (supinated grip)
  • Exercise #2: Chin ups (supinated grip)
  • Exercise #3: Lat pulldown (medium / supinated grip)

The legendary bodybuilder Dorian Yates was a big fan of underhand grip pulldowns. Check it out:

The supinated grip pulldowns will give you some extra biceps stimulation and help you overload your biceps 3 times per week instead of just 1-2 times per week.

DC Training Arm Stretches

With DC Training you perform an extreme stretch after your main rest-pause exercise.

Many DC Trainees will skip these stretches or not put a lot of energy into them. This is a big mistake! The stretches are a core part of the DC Training program.

If you want to build huge arms DC-style then you MUST perform the extreme stretches correctly!

Here is a video of Dusty Hanshaw performing an extreme stretch for his triceps. Check it out:

You could use any type of overhead triceps extension for your extreme stretch. If using an ez-bar bothers your shoulders then you could hold the bottom position of a rope overhead triceps extension using 1 or 2 arms.

Another option is to hold the bottom position of parallel bar dips. This was a favorite of the professional bodybuilder Shelby Starnes.

There are a few different ways to perform the biceps extreme stretch.

Here is Dusty Hanshaw and his training partner performing a synchronized biceps stretch that would leave any Olympic-level synchronized swimming team jealous. Check it out:

This is just one of the ways you can perform the biceps extreme stretch. The key is that you really push into the stretch almost as if you were trying to hyperextend your elbow.

Dante Trudel says you should hold these stretches for 60-90 seconds at a time. These extreme stretches are absolutely brutal but they will make your arms grow like never before.

Part 2: Advanced DC Arm Training Strategies

DC Training is all about turning you into an advanced bodybuilder as fast as possible.

Dante Trudel believes most bodybuilders will make faster progress training 3 days per week using the 2-way split.

If you are already an advanced bodybuilder then you can use a 4-day push / pull / legs split to bring up your lagging body parts.

Dante Trudel calls this 4-day push / pull / legs split the “3-way split” because you are training your entire body over 3 separate training days. Here is how the training days are organized:

Push Day

  • Exercise #1: Chest
  • Exercise #2: Shoulders
  • Exercise #3: Triceps

Pull Day

  • Exercise #1: Back width
  • Exercise #2: Back thickness
  • Exercise #3: Biceps
  • Exercise #4: Forearms

Legs Day

  • Exercise #1: Calves
  • Exercise #2: Hamstrings
  • Exercise #3: Quads

This is the basic template for the 3-way split. You perform 3-4 different exercises per workout and rotate through 3 different exercises per body part.

One of the weird things about the 3-way split is you train different body parts on different days each week. Check it out:

Week 1

  • Monday: Pull Workout #1
  • Wednesday: Legs Workout #1
  • Friday: Push Workout #1
  • Saturday: Pull Workout #2

Week 2

  • Monday: Legs Workout #2
  • Wednesday: Push Workout #2
  • Friday: Pull Workout #3
  • Saturday: Legs Workout #3

Week 3

  • Monday: Push Workout #3
  • Wednesday: Pull Workout #1
  • Friday: Legs Workout #1
  • Saturday: Push Workout #1

As you can see the body parts trained on each day varies from one week to the next. Whatever muscle groups you trained on the first day of each week gets trained again on the 4th day of each week.

Dante likes this 4-day push / pull / legs split because you can train each muscle group about once every 5 days rather than once every 7 days like most bodybuilders.

If you have lagging arms then you can actually perform a second exercise for your biceps and triceps. But before we talk about that let’s look at some normal 3-way split workouts.

Here is a chest / shoulders / triceps workout performed by the DC Training guru Jason Wojo. Check it out:

DC Training Push Day

Jason Wojo performs 1 exercise each for his chest, shoulders and triceps. Now let’s look at a typical DC Training back / biceps workout. Check it out:

DC Training Pull Day

The bodybuilder performs 1 exercise each for back width, back thickness, biceps and forearms.

Dante Trudel likes the 3-way split because the workouts are much shorter. This gives you some room to perform additional exercises for your weaker body parts

OK, let’s say your biceps and triceps are lagging behind the rest of your body. In that case you would perform an extra exercise for your triceps during your “push” workout and an extra exercise for your biceps during your “pull” workout.

Dante Trudel calls this extra exercise a “widowmaker” exercise. Here is what your workouts would look like:

Push Day For Lagging Triceps

  • Exercise #1: Chest —> Extreme Stretch
  • Exercise #2: Shoulders —> Extreme Stretch
  • Exercise #3: Triceps
  • Exercise #4: Triceps Widowmaker —> Extreme Stretch

Pull Day For Lagging Biceps

  • Exercise #1: Back width —> Extreme Stretch
  • Exercise #2: Back thickness
  • Exercise #3: Biceps
  • Exercise #4: Forearms
  • Exercise #5: Biceps Widowmaker —> Extreme Stretch

Let’s use your triceps as an example. You are still going to perform your first triceps exercise as usual.

You rotate through 3 different triceps exercises and perform 1 rest-pause set per workout. After your primary exercise you are going to perform your widowmaker exercise. T

he widowmaker exercise is different because it is performed every single workout! For example:

Push Day #1

  • Triceps Exercise #1
  • Triceps Widowmaker 

Push Day #2

  • Triceps Exercise #2
  • Triceps Widowmaker

Push Day #3

  • Triceps Exercise #3
  • Triceps Widowmaker

Every single time you train your triceps or biceps you are going to perform that widowmaker exercise.

Dante Trudel believes that picking the right widowmaker exercise and getting brutally strong on it over time is the fastest way to bring up lagging muscle groups.

So how do you pick the right widowmaker exercise? Dante Trudel says there are 3 rules you must follow:

The DC Training Lagging Body Part Widowmaker Criteria

  • Rule #1: The Deep Weighted Stretch
  • Rule #2: The Power Groove
  • Rule #3: Progressive Overload

Dante says that your widowmaker exercise should put the target muscle in a deep, loaded stretch at some point in the range of motion.

Dante believes this deep stretch has the power to completely transform your weaker body parts. Check it out:

“I am a huge believer in the weighted deep eccentric phase of a rep when it comes to these lagging body part widowmakers.

I have been at this for a very long time now and I’ve been able to see the distinct difference of doing an exercise for a short range of motion during these widowmakers compared to a deep (under load) range of motion.”

The second rule is you want the widowmaker exercise to put you in a power groove.

You want to feel like you are locked in and you can just grind out reps. Most machine exercises accomplish this but some free weight exercises can also put you into a great power groove position.

Finally you want to pick an exercise where you can get stronger over time. This is called “progressive overload” and it is a core part of the DC Training program.

Here is Dusty Hanshaw demonstrating a triceps widowmaker on the hammers strength dip machine. Check it out:

Dante Trudel believes that machine dips are the best widowmaker exercise you can do for triceps. It meets all three rules: it puts your triceps in a deep stretch, it puts you in a power groove position and you can make a ton of strength gains over time on this exercise.

Here is Dusty Hanshaw describing his triceps widowmaker:

“I finish up every single tricep workout with the hammer dips. You’ll notice I don’t use a ton of weight on these. I’m going real, real, real high reps.

Each and every week I’m actually adding weight and slowly bringing the reps down. In the beginning I’m shooting for around 20 reps or so.

By the end of this blast I’ll be doing about 8 reps with as much weight as humanly possible.”

Dusty says that he starts out performing this exercise for sets of 20 reps and he increases the weight every single workout. After several weeks or months he is performing an extremely heavy set of 8 reps.

Now let’s look at a good biceps widowmaker exercise. Check it out:

This is an advanced version of a preacher cable curl that Dante Trudel came up with. Dante likes this exercise because it meets all 3 of the widowmaker rules: it puts the biceps in a deep stretch, it puts you in a power groove and you can make huge strength gains over time.

Dante Trudel says that you need to “get really weird” with your exercise selection if you have been training for a long time and you still have a weak body part.

You can perform any curling variation such as preacher curls, incline curls, drag curls etc. as long as you really believe in the exercise and it meets all 3 of Dante’s rules.

Dante says that you should start out your widowmaker exercise with one straight set of 30 reps. Once you get the hang of the exercise you start increasing the weight.

Your goal is to increase the weight almost every workout and to slowly let your reps drop over time.

Here is what your progress might look like on the hammer strength dip machine:

Dante Trudel’s Triceps Widowmaker Progression

  • Workout #1: 90 pounds x 30 reps
  • Workout #2: 90 pounds x 33 reps
  • Workout #3: 100 pounds x 28 reps
  • Workout #4: 100 pounds x 30 reps
  • Workout #5: 110 pounds x 29 reps
  • Workout #6: 120 pounds x 26 reps
  • Workout #7: 120 pounds x 28 reps
  • Workout #8: 120 pounds x 29 reps
  • Workout #9: 130 pounds x 29 reps
  • Workout #10: 140 pounds x 27 reps
  • Workout #11: 150 pounds x 25 reps

And so on. You just keep increasing the weight over time until you finally bomb out with a heavy set of 10 reps. At that time you switch to a new widowmaker exercise and get brutally strong on that one two.

Here is Dante explaining why the widowmaker exercise is so effective for bringing up lagging arms in advanced bodybuilders:

“So now you see some of the method to the madness… You take a key productive, progressive exercise and you OWN IT over time with a distinct “point B” from “point A” plan.

You have to be strong willed and a bulldog because that widowmaker exercise comes up quick in the constant rotation and you have to have your head dialed in right because again what’s your job? BEAT THAT D*MN LOGBOOK!”                   

I hope this all makes sense so far.

Now let’s look at the exact training routines that Dusty Hanshaw and Cedric McMillan used to bring up their lagging arms, DC-style!

Part 3: Dusty Hanshaw’s Advanced DC Arm Routine

Dusty Hanshaw started working with Dante Trudel when he was an amateur bodybuilder around 2007. Today he is a professional bodybuilder and the poster boy for the DC Training program.

When Dusty first started working with Dante his arms and back were lagging behind the rest of his body. Dante immediately put Dusty on a custom training program with special widowmaker exercises for his back and arms.

Here is Dante talking about the progress that Dusty made in a very short period of time:

“The two things (before I got a hold of him) that I felt were Dusty’s weak bodyparts were his arms and his back.

Now I’m looking through these pictures and his arms have turned into almost his best body part especially the thickness in his side chest poses…

THICK… night and day difference from previous… arms are much much improved as is his back.”

Here is the exact triceps routine that Dusty Hanshaw used when he first started working with Dante. Check it out:

Triceps Workout #1

  • Exercise #1: PJR pullovers, 1 x 20 RP
  • Exercise #2: Hammer strength dip, 1 x 10-30 SS

Triceps Workout #2

  • Exercise #1: Smith machine reverse grip bench press, 1 x 15-25 RP
  • Exercise #2: Hammer strength dip, 1 x 10-30 SS

Triceps Workout #3

  • Exercise #1: Bench press (shoulder-width grip), 1 x 15-25 RP
  • Exercise #2: Hammer strength dip, 1 x 10-30 SS

Dusty Hanshaw rotated through PJR pullovers, smith machine reverse grip bench presses and close grip bench presses for his 3 main triceps exercises. Then for his widowmaker exercise he performed hammer strength dips for 1 set of 10-30 reps to failure.

Now let’s look at Dusty’s bicep routine. Check it out:

Biceps Workout #1

  • Exercise #1: Standing alternating DB curls (supinating grip), 1 x 20-30 RP
  • Exercise #2: One-arm cable curls (reverse grip), 1 x 12-20 SS
  • Exercise #3: Preacher ez-bar curl (wide / supinated grip), 1 x 10-30 SS

Biceps Workout #2

  • Exercise #1: Standing alternating pinwheel curls, 1 x 20-30 RP
  • Exercise #2: One-arm cable curls (reverse grip), 1 x 12-20 SS
  • Exercise #3: Preacher ez-bar curl (wide / supinated grip), 1 x 10-30 SS

Biceps Workout #3

  • Exercise #1: Ez-bar drag curls (wide / supinated grip), 1 x 15-24 RP
  • Exercise #2: One-arm cable curls (reverse grip), 1 x 12-20 SS
  • Exercise #3: Preacher ez-bar curl (wide / supinated grip), 1 x 10-30 SS

Dusty rotated through standing alternating dumbbell curls, standing pinwheel curls and ez-bar drag curls for his three rest-pause exercises. Then for his widowmaker exercise he performed one set of preacher ez-bar curls to failure in the 10-30 rep range.

Dusty actually performed the one-arm cable reverse curls every single bicep workout for his forearm exercise. This is something that Dante Trudel sometimes likes to do for his more advanced clients.

Part 4: Cedric McMillan’s Advanced DC Arm Routine

Cedric McMillan is one of my favorite bodybuilders in the world today. He is one of the only modern bodybuilders who can hit a twisting back double bicep pose like Arnold Schwarzenegger used to do.

In 2012 Cedric McMillan reached out to Dante Trudel for help in bringing up his lagging arms. Dante immediately put Cedric on a training program similar to the one Dusty was on.

Here is an exact quote from Dante’s e-mail correspondence with Cedric:

“I look at things like this – if the bread and butter movements haven’t gotten it done in the last 5-10 years then you kind of have to get weird with the exercises. If I was you I would do something like this…”

Here is Cedric’s DC Training triceps routine. Check it out:

Triceps Workout #1

  • Exercise #1: PJR pullovers, 1 x 20 RP
  • Exercise #2: Hammer strength dip, 1 x 10-30 SS

Triceps Workout #2

  • Exercise #1: Smith machine bench press (reverse grip), 1 x 15-25 RP
  • Exercise #2: Hammer strength dip, 1 x 10-30 SS

Triceps Workout #3

  • Exercise #1: Smith machine bench press (shoulder-width grip), 1 x 15-25 RP
  • Exercise #2: Hammer strength dip, 1 x 10-30 SS

Cedric McMillan uses a similar triceps training program to Dusty Hanshaw.

He used PJR pullovers, smith machine reverse grip bench presses and smith machine close grip bench presses for his 3 primary exercises. Then for his widowmaker exercise he performed hammer strength dips.

Cedric’s bicep routine was a little more unique. Check it out:

Biceps Workout #1

  • Exercise #1: Standing alternating DB curls (supinating / offset grip), 1 x 20-30 RP
  • Exercise #2: One-arm cable curls (reverse grip), 1 x 12-20 SS
  • Exercise #3: One-arm DB concentration curl (elbow on knee), 1 x 10-30 SS

Biceps Workout #2

  • Exercise #1: Ez-bar drag curls (wide / supinated grip), 1 x 15-24 RP
  • Exercise #2: One-arm cable curls (reverse grip), 1 x 12-20 SS
  • Exercise #3: One-arm DB concentration curl (elbow on knee), 1 x 10-30 SS

Biceps Workout #3

  • Exercise #1: Machine preacher curl (supinated grip), 1 x 15-25 RP
  • Exercise #2: One-arm cable curls (reverse grip), 1 x 12-20 SS
  • Exercise #3: One-arm DB concentration curl (elbow on knee), 1 x 10-30 SS

Cedric actually used the one-arm dumbbell concentration curl for his widowmaker exercise.

Dante said that this wasn’t his first choice for a biceps widowmaker exercise. However, Cedric really believed in this exercise and he liked to use a little “body-oomph” to get the last few reps in and Dante felt this would work in his particular situation.

As they say, you can’t argue with results! Cedric McMillan’s arms absolutely blew up in the short period of time he was working with Dante Trudel. 

Conclusion

DC Training is an unbelievably effective training program. It can be used to add muscle mass all over your body or to bring up specific lagging muscle groups like small biceps and triceps.

I really respect guys like Ben Pollack but I couldn’t disagree more when they say that DC Training is not the best choice for building huge, muscular arms.

Guys like Dusty Hanshaw were able to take their lagging arms and turn them into almost their best body part using the DC Training system.

So what are you waiting for? Go design your own DC Training workouts and watch your arms explode in size and strength!

Here is one more quote by Dusty Hanshaw to pump you up even more:

“If someone put a gun to your head could you get one more rep? If the answer is no then you’re training to true muscular failure and you’re going to grow.

If the answer is yes then you’re in trouble and you’re not training hard enough.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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