Dogcrapp Training - By: Mark Subsinsky

[hcg]

One thing I've noticed while surfing the Internet was a lot of bodybuilding discussion on DC (DoggCrapp) training. My interest got hold of me and I investigated the training philosophy and style. After thinking about the training style, I decided to incorporate much of the theory into my routine when I started a new training cycle.

I read a lot of different discussions on DC training to understand the routine. I initially tried the standard formula workouts based on what was available in a classic post "Cycles for Pennies." But like any training system, some tinkering was done to adapt the training method to meet my needs and likes.

What follows is my take on DC training, focusing on the things I've found that I liked and exploited to my advantage. I will state up front, this is how I incorporated the DC training methods, and I differ from what others would consider "pure" DC training.


The Basics


I'm not sure exactly how this training method got the name of DoggCrapp, but it is a method that is easily identified by many in the iron game. It is the brainchild of Dante Bautista and there appears to be a love/hate relationship with his training philosophy among those in the sport - people either love it or hate it. There appears to be very little middle ground. I am not sure why this is, because the training style really isn't that radical.

As mentioned earlier, "Cycles for Pennies" laid out the basics of the training program.


DC Buzz


So, what's the program, the buzz, and my take on it? That's what I'll fill in as I go. As far as the big questions:

Is DC training effective?
Yes. I have seen significant gains in strength, size and weight.


Is DC training tough to follow?
Depends. If you haven't trained with much intensity in your past, then it is a difficult system. If you are a novice trainee, I wouldn't recommend this training method. If you have been training for more than a couple of years, then this training isn't that difficult to follow.


Is the DC training system the best method of training?
Better save this one for the end.

The Program


Although I am not the source or authority on DC training, I have enough experience to provide my interpretation and my adaptation. If you really want the true training and diet program, go directly to DC or one of his personally-trained trainers.

One of the bases of DC training is the liberal use of a seldom-used overload principle, rest-pause training. Rest-pause training takes you beyond failure, essential in providing a stimulus for muscle growth. Additionally, it allows you to recruit a maximum amount of muscle fibers to accomplish the work.

Rest-Pause Training: Re-Visited!
Rest-pause training will separate the serious lifter from the pseudo lifter in no time, as you don't have time to mess around between each set. In additon, this form of training is super intense and requires your full attention.


To do a rest-paused set for this training program, you start with a set to failure. After this first set is done, rack the weights and pause for a roughly 20-30 seconds. You can either count by time (20-30 seconds) or count the number of breaths between sets.

I use 12-15 deep breaths between sets. After the rest, perform a second set with the same weight, again taking it to failure. Take one last rest-pause and then do a third and final set.

For the entire set, you should be performing anywhere from 10 to 25 total repetitions. The breakout for the set could look something like this: 9 reps, then 4 reps, then 2 reps. For most exercises, I preferred the higher repetition range, between 13-18 reps.

Rest-pause training has got to be one of the hardest ways to train I have ever known of. It places an extreme demand on your body in a very short period of time.

DC training also limits the number of working sets per muscle group. Often this is one or two sets (most exercises are done in a rest-pause fashion when they can be done safely) and an extreme stretch. An explosive positive and controlled negative is used for set pace. Static holds are also considered in the program at more advanced stages - and are something I used sparingly.

The low volume of work enables more rapid recuperation and a shorter turnaround time between workouts. The whole body is trained over two workouts. The system is typically set up with training sessions on a Monday, Wednesday, Friday rotation. With this typical split, every bodypart is worked twice within an 8-day period.

Intensity level is high in this program. DC training has a High Intensity Training (Mentzer-style or Yates-style training) feel to it in that it focuses on performing a limited number of sets to maximum intensity. And like other high intensity programs, dense muscularity is a common result.

[boilerroom]

Im just at the back end of my first 'blast' and enjoying it. The stretches are painful but help with the recovery. Im not really sticking to the no carbs after 6 rule but have started doing some cardio on off days.

heres my DC Routine

workout a1
Flat DB Press 11-15rp
behind neck shoulder press 15-20rp
close grip bench press 15-20rp
weighted chins 11-15rp
deadlifts 1 x 6-8 3-5 mins rest 1 x 4-6 heavier

workout b1
bb curls 15-20rp
hammer curls 11-15 straight set
leg press calves 8-12 straight set with stretching
seated leg curls 15-20rp
squats 1 x 6-8 rest 1 x 20

workout a2
incline press 11-15rp
smith press to front 15-20rp
skullcrushers 20-30rp
lat pulldowns 11-15rp
bent over rows 10-12ss

workout b2
seated curls 15-20rp
reverse grip cable curls 10-15ss
calf raises 8-12 straight set with stretch
lying leg curls 15-20rp
hack squats 1 x 6-8 rest 1 x 20

workout a3
Hammer Strength Press 11-15rp
Hmmer Strength shoulder press 15-20rp
dips 15-20rp
reverse grip chins 15-20rp
tbar rows 1x6-8 rest 1 x 4-6

workout b3
preacher curls 15-20rp
forearm curls 10-15ss
hack squat calves 8-12 straight set with stretch
straight leg deadlifts 11-15rp
leg press 1x6-8 rest 1 x 20

all exercises followed by extreme stretching

[AWARE72]

Originally Posted by boilerroom

Im just at the back end of my first 'blast' and enjoying it. The stretches are painful but help with the recovery. Im not really sticking to the no carbs after 6 rule but have started doing some cardio on off days.

heres my DC Routine

workout a1
Flat DB Press 11-15rp
behind neck shoulder press 15-20rp
close grip bench press 15-20rp
weighted chins 11-15rp
deadlifts 1 x 6-8 3-5 mins rest 1 x 4-6 heavier

workout b1
bb curls 15-20rp
hammer curls 11-15 straight set
leg press calves 8-12 straight set with stretching
seated leg curls 15-20rp
squats 1 x 6-8 rest 1 x 20

workout a2
incline press 11-15rp
smith press to front 15-20rp
skullcrushers 20-30rp
lat pulldowns 11-15rp
bent over rows 10-12ss

workout b2
seated curls 15-20rp
reverse grip cable curls 10-15ss
calf raises 8-12 straight set with stretch
lying leg curls 15-20rp
hack squats 1 x 6-8 rest 1 x 20

workout a3
Hammer Strength Press 11-15rp
Hmmer Strength shoulder press 15-20rp
dips 15-20rp
reverse grip chins 15-20rp
tbar rows 1x6-8 rest 1 x 4-6

workout b3
preacher curls 15-20rp
forearm curls 10-15ss
hack squat calves 8-12 straight set with stretch
straight leg deadlifts 11-15rp
leg press 1x6-8 rest 1 x 20

all exercises followed by extreme stretching

So how did you run this, Mon/Wed/Fri in order?

[boilerroom]

sorry aware, must of missed your post.
i only ran it for one blast m/w/f.

enjoyed dc, but ultimately, i wasnt ready for it yet. needed to work on my strength first, which im doing now on the 5x5, will go back to it though, in probably a year or so.