Toregar

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.

crazycal1

if you got to www.intensemuscle.com you will find the dogg pound.

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hackskii

Fantastic.
I just read yesterday in beyond brawn the 6 week crusing thing.

I am stale in my bench right now 3 weeks of not getting any better and I am feeling a bit stiff too (elbo's).

This makes sense for several reasons, one you wont overtrain. Two lets say you do bench on Monday to failure, you would be a bit down in inclines (lets say) but if you did inclines on friday you will be up as you didnt do bench to pre-fetigue things.

I know a strenght guy that does this.

I actually think I am overtraining now that I think about it.

I am training a guy right now (my workout partner) and he never stops when I tell him. He went to failure in squats today and got a personal best. I told him to do a couple of leg curls and extensions then he went heavy in hack squats, to then go do extentions and curls.
im holding dude back and still he overtrains.

I now think I am overtraining.

Thanks for that fantastic post.
I cant give you reps as I already did that for that myostatin one

Cheers mate.

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Scott


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Toregar

No rep needed bro

As long as the information is helping the lot of you in your training endeavors, then I've accomplished what I set out to do :P

hackskii

Well, now more than ever I am thinking I am overtraining.
I did just bent over rows to failure and some buttefly pulldowns and thats it yesterday for back and i am sore.
I went very heavy on bent over rows to total failure.

What does my workout overtraining partner do?
Went and did cable rows and some more pulldowns......Talk about overtraining.

Very good toregar, very good and thankyou.

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crazycal1

heres another good DC link.
its got the extreme stretching there too.
http://dc-training.blogspot.com/2005...-training.html

oh yeah - low volume rocks!

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hackskii

Link is dead

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Toregar

Yeah, the site seems to be down at the moment ... It should be up by tomorrow I'd think, Hacks. And np man, I'm here to learn just like everyone else :P

And yeah, too much of a good thing is usually never good, especially when it comes to BBers. Some guys just get it stuck in their heads that the more they do, the bigger they'll get. We all see them ... The same guys doing the same weight, over and over again. Looking the same month after month, year after year. Busting their asses for an hour + in the gym, 5 days a week. You'd think they'd eventually catch on :P They're not really to blame either ... The majority of the routines out there will hammer all but the most genetic elite, into the ground. There's an over abundance of that crap out there ... The key is to sift through all the BS. I'm not saying DC is the end all be all of bodybuilding, it's just a different way of training :P

Most of us just have to accept the fact that we're around average, and need to give our bodies the proper recovery time. Only then will we be able to realize our true potential.

And yeah, that extreme stretching is very key. It's very, very painful. Done right, your recovery time will increase dramatically. It stretches the fascia tissue, leaving more room for your muscles to be engorged with blood. After just a few weeks, I noticed a distinct difference in the shape of my chest/lats/quads

Welp, that about does it for me tonight fellas. Catch you all tomorrow

crazycal1

works for me dude.

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crazycal1

for those of you who dont go to the dogg pound heres a piccy of the dude himself(i think-well its his avvy)



Extreme Stretching

by Jason Mueller

One must temper their newfound strength and appetite with the wisdom to apply
them properly, we’re certainly not advocating that one lift weights to the
point of injury or that an endomorph stuff themselves with everything in
sight. Both Dogg and I are major advocates of stretching prior to working
out and MORE IMPORTANTLY STRETCHING TO THE POINT OF THRESHOLDS AFTER working out. I (Meuller) even more so after having torn a triceps and having 200 cc’s of pus removed from a bicep in May of this year. At a bodyweight of over 310 lbs, I am the very definition of “muscle-bound” and find it very difficult to perform actions that most people take for granted (like tying my shoes, and I’m not joking). As such, I am routinely stretched every week by another trainer to try and maintain some modicum of flexibility, and stretch prior to and while working out to avoid further injuries (or exacerbate the ones I currently have). I happily take my hat off to Dogg and give credit where credit is due, the guy is an amazing trainer and showed a young and cocky
Jason Meuller what hardcore was really all about back in ’94. He believes like Jon Parillo did, that "extreme stretching" directly after a bodypart is trained is key for recuperation, recovery, and a primer for growth via fascial stretching and maybe even hyperplasia (more on that in a future article). He’s outlined a series of stretches that he finds extremely effective at both avoiding injuries and adding size during cycles. These
includes the weights he uses, which readers will obviously have to adjust (more than likely down) according to their own strength levels. Every extreme stretch is done right after that body part has been trained.

Chest

Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder

Triceps

Seated on a flat bench-my back up against the barbell---75lb dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell down with the back of my head

Shoulders

This one is tough to describe--put barbell in squat rack shoulder
height--face away from it and reach back and grab it palms up (hands on
bottom of bar)---walk yourself outward until you are on your heels and the
stretch gets painful--then roll your shoulders downward and hold for 60
seconds

Biceps

Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if
you can make it 60 seconds you are either inhuman or you need to raise the
bar up another rung

Back

Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup bar (with wrist straps)
to see who could get closest to 3 minutes--I never made it--I think 2 minutes
27 seconds was my record--but my back width is by far my best body part--I
pull on a doorknob or stationary equipment with a rounded back now and it’s
way too hard too explain here--just try it and get your feel for it

Hamstrings

Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds

Quads

Facing a barbell in a power rack about hip high --grip it and simultaneously
sink down and throw your knees under the barbell and do a sissy squat
underneath it while going up on your toes. Then straighten your arms and lean
as far back as you can---60 seconds and if this one doesn't make you hate my
guts and bring tears to your eyes nothing will---do this one faithfully and
tell me in 4 weeks if your quads don’t look a lot different than they used to Calves
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one
set twice a week too). I don’t need to stretch calves after because when I do
calves I explode on the positive and take 5 seconds to get back to full
stretch and then 15 seconds at the very bottom "one one thousand, two one
thousand, three one thousand etc" --15 seconds stretching at the bottom
thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7
reps (I always go for 12reps with maximum weights)--do this on a hack squat
or a leg press--my calves have finally taken off due to this and caught up to
the rest of me thank God.

If you doubt the extra muscle growth possible with stretching I urge you
to research hyperplasia (and the bird wing stretching protocols) where time X
stretch X weight induced incredible hyperplasia. Our stretching is done under
much lower time periods but fascial stretching and the possibility of induced
hyperplasia cant be ignored. I’ve had too many people write me or tell me in
person that the "extreme stretching" has dramatically changed their physique
to ever doubt its virtues.

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hackskii

Oh yah, loving this thread.

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crazycacti

I'm trying DC Training atm...

very very good imo...

shame 2 days ago i was in a car crash an now have whiplash - can't train at all... :(

i will say though in 5 weeks (4 loading 1 deloading) (would have benn 6 with another weeks deload) - the strength gain was amazing....

were talking 20kg on the close grip bench,
10kg in each hand - DB press
7.5kg OHP
and 15kg in the squat...

might have something to do with the tren though ;) lol

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hackskii

Ya think?:rolleye11

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crazycacti

i'm starting to think big was right calling it the 'juice of the gods' lol...

i'll post up some pictures of these stretches at some point today since i have found some brilliant ones... describing them is hard - but seeing some one do them is alot better...

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Insulin Spikes? Glycemic Index? Just ask Timmy Smooth...

'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

crazycal1

yeah all the pics are there in the pound,but i thought i`d better not rip them off as i`ve just started posting there LOL

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