We take a look into Doggcrapp training.
Doggcrapp training, which is more commonly referred to as DC training, has been a workout system that has grown in popularity over the years. To some, it is a revolution that will change the way bodybuilders workout. To others it’s nothing special – just another alternative in a sea of workouts. We take a look into what Doggcrapp training is and break it down so you can decide for yourself. Is this a revolution – or a load of crapp?
DC training certainly has a wow factor when it comes to its name. It was invented by Dante Trudel who used the title Doggcrapp for his user name when he first started posting on a forum – these posts became a hit and would eventually become the basis for the training system that we know today.
What were these posts about? What is the essence of DC training? The core model behind DC training is a focus on constant progression. DC training uses low volumes and high frequency with rest-pause sets. They key there is low volume. This is what makes the training system so divided – most bodybuilders shun low volume like it’s the plague.
The Basic Gist
DC training requires three sessions a week of each body part worked during all sessions. You only have one working set per exercise that is taken beyond failure. While this might put off many bodybuilders, that one working set should be the most intense and excruciating workouts you ever perform.
The next step is to pick up weights that you absolutely know you can do ten reps with and perform them perfectly until failure – then take 10-15 deep belly breaths and do it again. Do this three times – once you are able to perform 15 reps in perfect form – you then have to up the weight. Lift and repeat.
There a few exceptions to this rule that we won’t go into detail here – but heavy compound exercises such as bent barbell rows or squats require a slightly different approach.
The DC training method also employs extreme stretching. Forget about the traditional stretches you already know about – Trudel wants you to feel high intensity pain with the stretches after each exercise you perform. The aim of this is to get the muscles to grow larger by expanding the connective tissue that surrounds it.
Next up is the cardio. With the actual workout sessions being so intense – the cardio should be performed on days off but definitely not ignored. Of course this should be low intensity for about 30-40 minutes in length.
How Long Should You Be Performing This Workout?
This program is so extreme that you can’t continually do it throughout the year. People who use DC training should have a bout six to twelve weeks of “blasting” which will really build up your gains. Then you rest for 10-14 days which can actually consist of a complete break from the gym (what!?). While this might sound counter intuitive – you can’t argue with the results that athletes who use the program get to show off at competitions.
Is Doggcrapp Bullcrap?
There are a few things about the DC training system that can be criticized – but in the end it all comes down to opinion. Is this a revolutionary new way of working out? We don’t think so. Does it work? Probably yes – but most likely not for everyone.
Certain elements of the training are up for debate as a whole. Things such as the extreme stretching has no proof as to whether it actually helps build muscle growth – and the DC workouts tend to emphasize smaller body parts before the big important ones.
One important thing to take note: this workout system is not meant for amateurs. Only highly experienced bodybuilders should attempt these workouts. Whether it works for you or not – don’t hurt yourself.
To finish you guys off, here’s a sample workout so you can get an idea of how the DC training system looks in practice:
Sample Workout (RP = Rest Pause)
- Incline bench press (11-15RP)
- Standing military press (11-15RP)
- Close grip bench press (11-15RP) [For smaller muscle groups, it is permissible to do 20-30 reps in rest-pause fashion]
- Lat pulldown (11-15RP)
- Deadlift (6-9) + (9-12) Straight sets
- Barbell curls (11-15RP)
- Hammer curls (10-20 straight set)
- Seated calf raises (10-12 reps with slow negatives and pause at bottom)
- Leg curl (15-30RP)
- Back squat (6-10 straight set) + (Widowmaker 20 rep set)
- Decline dumbbell press (11-15RP)
- Dumbbell shoulder press (11-15RP)
- Weighted dips (11-15RP)
- Weighted chin-ups (11-15RP)
- Bent over barbell row (10-12 reps straight set