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Toregar · 25-10-2006, 07:19 PM

EDIT:

Kudos to Crazycal for this link

www.intensemuscle.com

It has an entire board dedicated to Dogg methodologies ... Thanks man, I didn't know that :P

Here's another link that breaks it all down as well

http://dc-training.blogspot.com/2005...-training.html

Here's a summary I wrote, to kind of sum it all up.

DC is short for Doggcrapp ... Don't let the name put you off :P The training philosophy was created by Dante Trudel. He came to an internet bodybuilding forum one day, and saw that some of these supposed "experts" were giving newbie trainers horrible training information. So he created a screen name called Doggcrapp, well he made a huge post and it spread like wildfire. The name stuck ... haha.

This is a different way of going about things. If you want to attemp it, you're going to have to get rid of a lot of the bodybuilding "propaganda" that has been fed to you.

I'm 23, I've been training for a few years. I started this program 5 weeks ago, and it's quite literally amazing.

Here's the breakdown ...

You train 3 days a week. You pick three of your favorite exercises. It works out to be an upper/lower routine, with biceps being the exception, they are trained with legs ( I rather like this, because my legs are bigger than my upper body already and sometimes it's hard to make myself get into the gym to train them. However, knowing I'll be missing biceps if I do decide on skipping, is all I need to get my ass in there :P ).

You train mon/wed/fri .... Upper/lower/upper/lower and so on. You will ONLY do ONE working set ... How you perform this working set is very crucial. You will give it everything you've got on this one set. So, assume you're doing DB Incline Bench Presses ... You're warmed up, you're ready to go. You grab the DBs, lock em out, and begin to start your set. You will utilize a TRUE negative throughout the entirety of this set. 6-8 seconds on the eccentric portion of the lift. Afterwards, you BLAST the weight up, this is the concentric portion. Continue doing this until you can't lock out another rep. You're not done yet ... You will then lower the weight, under control, into another 6-8 second negative, where your set will then end. The Eccentric portion of the lift is where the magic happens anyways, imo.

The above is a static set ... Depending on your recovery abilities, you may utilize R/P (Rest/Pause) sets, I do. You do the above, all the same, except when you're done you breath deep for 15 breaths. Once you reach 15, you unrarck the weight (the same weight) and bang out as many as you can again. Now, some lifts won't be done like this. Like Deadlifts/Squats/Rows ... These lifts will not be done with a true negative, nor will they be R/P. It's too dangerous. However, you will do something that dogg likes to call "Widowmakers" for legs ... These are the most brutal thing ever.

He employs the use of "Extreme Stretching", which is seriously amazing. The stretches are very painful, but it works wonders for your physique. You'll read about this in the article I'll link at the end.

Here's a sample routine:

Monday -
Chest - Incline DB Presses
Shoulders - DB Presses to the front
Triceps - Dips
Back Width - WG Pullups
Back Thickness - Deadlifts

Wednesday -
Biceps - Straight BB Curls
Forearms - Hammer Curls (I was a bit skeptical at first too, but man do they work if you concentrate on your forearms doing a big part of it)
Calves - Standing Calf Raises (The way he has you do these, are brutal.)
Hamstrings - SL deadlifts
Quads - Squats

You would then repeat mondays routine on Friday, Except you would substitute your SECOND exercise (out of the three you picked) for the routine.

Whether you R/P these or not, is up to you. For new guys, he recommends you start out with the static sets. See how you recover ... Bump up to the R/P if needed.

NOW, this whole program is around gradual increases ( Like every program ) ... Whether that be reps/weight is up to you. You MUST record everything down. Your sets/exercises/reps/time everything ... So you know what you have to beat next time. THIS is really cool ... If you fail to beat your PB (personal best), and it WILL happen ... eventually. You must take that exercise out, and put it another one to get brutally strong on. I don't like the idea of having to give up DB incline presses, for something else. So I make damn sure I make increases every time I hit it.

You'll do this for a set amount of time (depending on your recovery abilities, the average is around 7-8 weeks) after 7-8 weeks, you go on a "cruise" phase. This is where you use lighter weights, let your body recover. IMO, this is much better than just taking a full week off from the gym. Active rest is better than total rest, imo. He also says to drop a meal (supposedly to get your appetite back, I personally don't) during this phase.

This has seriously been working great for me fellas. I've always done the routines passed down from way back when, and then I realized. These routines were made for people with sick genetics. You can still CATER this routine to someone with sick genetics, it works for everyone. I think everyone is just stuck in certain mindsets. I HAVE to do 3-4 exercises for chest, in the same workout ... 8-12 reps a pice. If I don't, I won't grow. Bodybuilders have a knack for OVERDOING things, because we feel it will make us BETTER. It's just simply not the case ...

Like Lee Haney said ... Stimulate, don't annihilate. I saw that on somebody's sig :P
That's all I can remember at the mo ... If I missed anything feel free to point it out to me.

25-10-2006, 07:19 PM	#1 (permalink)
Toregar Progressing Join Date: Apr 2006 Location: Ohio Posts: 184	DC Training EDIT: Kudos to Crazycal for this link www.intensemuscle.com It has an entire board dedicated to Dogg methodologies ... Thanks man, I didn't know that :P Here's another link that breaks it all down as well http://dc-training.blogspot.com/2005...-training.html Here's a summary I wrote, to kind of sum it all up. DC is short for Doggcrapp ... Don't let the name put you off :P The training philosophy was created by Dante Trudel. He came to an internet bodybuilding forum one day, and saw that some of these supposed "experts" were giving newbie trainers horrible training information. So he created a screen name called Doggcrapp, well he made a huge post and it spread like wildfire. The name stuck ... haha. This is a different way of going about things. If you want to attemp it, you're going to have to get rid of a lot of the bodybuilding "propaganda" that has been fed to you. I'm 23, I've been training for a few years. I started this program 5 weeks ago, and it's quite literally amazing. Here's the breakdown ... You train 3 days a week. You pick three of your favorite exercises. It works out to be an upper/lower routine, with biceps being the exception, they are trained with legs ( I rather like this, because my legs are bigger than my upper body already and sometimes it's hard to make myself get into the gym to train them. However, knowing I'll be missing biceps if I do decide on skipping, is all I need to get my ass in there :P ). You train mon/wed/fri .... Upper/lower/upper/lower and so on. You will ONLY do ONE working set ... How you perform this working set is very crucial. You will give it everything you've got on this one set. So, assume you're doing DB Incline Bench Presses ... You're warmed up, you're ready to go. You grab the DBs, lock em out, and begin to start your set. You will utilize a TRUE negative throughout the entirety of this set. 6-8 seconds on the eccentric portion of the lift. Afterwards, you BLAST the weight up, this is the concentric portion. Continue doing this until you can't lock out another rep. You're not done yet ... You will then lower the weight, under control, into another 6-8 second negative, where your set will then end. The Eccentric portion of the lift is where the magic happens anyways, imo. The above is a static set ... Depending on your recovery abilities, you may utilize R/P (Rest/Pause) sets, I do. You do the above, all the same, except when you're done you breath deep for 15 breaths. Once you reach 15, you unrarck the weight (the same weight) and bang out as many as you can again. Now, some lifts won't be done like this. Like Deadlifts/Squats/Rows ... These lifts will not be done with a true negative, nor will they be R/P. It's too dangerous. However, you will do something that dogg likes to call "Widowmakers" for legs ... These are the most brutal thing ever. He employs the use of "Extreme Stretching", which is seriously amazing. The stretches are very painful, but it works wonders for your physique. You'll read about this in the article I'll link at the end. Here's a sample routine: Monday - Chest - Incline DB Presses Shoulders - DB Presses to the front Triceps - Dips Back Width - WG Pullups Back Thickness - Deadlifts Wednesday - Biceps - Straight BB Curls Forearms - Hammer Curls (I was a bit skeptical at first too, but man do they work if you concentrate on your forearms doing a big part of it) Calves - Standing Calf Raises (The way he has you do these, are brutal.) Hamstrings - SL deadlifts Quads - Squats You would then repeat mondays routine on Friday, Except you would substitute your SECOND exercise (out of the three you picked) for the routine. Whether you R/P these or not, is up to you. For new guys, he recommends you start out with the static sets. See how you recover ... Bump up to the R/P if needed. NOW, this whole program is around gradual increases ( Like every program ) ... Whether that be reps/weight is up to you. You MUST record everything down. Your sets/exercises/reps/time everything ... So you know what you have to beat next time. THIS is really cool ... If you fail to beat your PB (personal best), and it WILL happen ... eventually. You must take that exercise out, and put it another one to get brutally strong on. I don't like the idea of having to give up DB incline presses, for something else. So I make damn sure I make increases every time I hit it. You'll do this for a set amount of time (depending on your recovery abilities, the average is around 7-8 weeks) after 7-8 weeks, you go on a "cruise" phase. This is where you use lighter weights, let your body recover. IMO, this is much better than just taking a full week off from the gym. Active rest is better than total rest, imo. He also says to drop a meal (supposedly to get your appetite back, I personally don't) during this phase. This has seriously been working great for me fellas. I've always done the routines passed down from way back when, and then I realized. These routines were made for people with sick genetics. You can still CATER this routine to someone with sick genetics, it works for everyone. I think everyone is just stuck in certain mindsets. I HAVE to do 3-4 exercises for chest, in the same workout ... 8-12 reps a pice. If I don't, I won't grow. Bodybuilders have a knack for OVERDOING things, because we feel it will make us BETTER. It's just simply not the case ... Like Lee Haney said ... Stimulate, don't annihilate. I saw that on somebody's sig :P That's all I can remember at the mo ... If I missed anything feel free to point it out to me. Last edited by Toregar; 25-10-2006 at 08:27 PM.