DOGGCRAPP TRAINING PDF

DC Training is a very effective, nontraditional bodybuilding program. I say ‘ effective’ because many trainees have exhibited great results while. Doggcrapp training, also called DC training, is a workout system developed by Dante Trudel that focuses on rest-pause sets & training. You ever hear about DC Training? Well, you should have. If not this is the best resource we have found to learn more about. This style of.

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To its supporters, Doggcrapp also known as DC is the best training system for packing on strength and lean muscle mass. Trudel admits to have been taken in by the old bodybuilding magazine workouts when he first began training at the age of 20 where he weighed just pounds. He credits his training system with transforming him into the pound behemoth he is today. It is his belief that modern bodybuilders are too obsessive when it comes to training and deems high volume workouts to be a waste of time.

Doggcrapp training advocates incredibly intense training sessions that last an hour or less. A number of professional bodybuilders have thrown their support behind the program with claims of gaining 30 pounds of muscle in three years not uncommon.

However, Trudel states that only those with a minimum of three years worth of training and technical proficiency should attempt this form of training. Trudel believes that constant progression is the best way to make the size and strength gains you desire. In his opinion, too many bodybuilders fail to gain the strength needed to have a truly dominant physique.

What Is The Best Doggcrapp Workout?

For example, repetition training with a pound military press will only get you so far. It is impossible for you to go from the aforementioned pound press to a pound press and NOT see a significant size increase in your shoulders. The same goes for other compound exercises. You will not see someone who looks weak squatting pounds or deadlifting pounds. Doggcrapp involves low volume and high frequency with rest-pause sets the staple of the program.

One of the main reasons why the system is not as popular as other programs is because it involves low volume, anathema to the bodybuilding community who believe that high volume is the way forward in terms of increasing muscle mass. You will perform three sessions a week with each bodypart worked once during every session. The caveat as far as bodybuilders are concerned is that you only have one working set per exercise which is taken beyond failure.

The majority of exercises are to be performed in rest-pause fashion. This involves picking a weight you can hit 10 reps with. Once you are no longer able to perform the exercise with good form, take a short rest, usually denoted as being long enough to take deep belly breaths and perform another set of technically excellent reps to failure. Take another set of belly breaths and perform one last set to failure. Once you reach 15 reps in this manner, it is time to up the weight.

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If you fail to reach 11, you have the option to lower the weight or attempt to do better during the next session. Although it is one working set, the rest-pause element means three quick working sets are being performed.

There are exceptions to the rest-pause rule however. Heavy compound exercises such as bent over barbell rows, squats and deadlifts have straight sets performed instead. For the deadlift, Doggcrapp trainees usually do a set of reps and a second set of reps with a slight drop in weight.

Calves are also only one set of reps but these involve a 5 second negative, 15 second pause at the bottom for EVERY rep before performing the rep as fast as possible while still retaining smooth form. You will train three times a week on the Doggcrapp program. There are two separate workouts.

Is DC Training Full of Crapp? | Generation Iron

This means you will perform each workout three times every two weeks:. The exercises in Doggcrapp must be performed in a particular order and you choose any ONE exercise for each bodypart. Trudel recommends that you choose three exercises for each body part and cycle them over the two weeks.

For example, for chest you may have incline press, decline press and flat dumbbell as your trio. Stick with these exercises until you stop adding weight to the trining on each one. Interestingly, Trudel does NOT recommend the flat barbell bench press. He says that if you must use it, bench with an arch like a powerlifter. Below are three choices for each body part.

Although bodybuilders know the importance of stretching, the Doggcrapp program takes it one step further. For example, traininf you have finished your rest-pause set of incline bench presses, get a set of relatively heavy dumbbells and press them in normal fashion. Fill your lungs with air and hold for around 10 seconds. Now, drop down into the deepest stretch you can muster and hold this position for seconds or as long as you can last.

This should hurt like hell. There is a specific stretch for each body part which can be found here. Cardio is another essential element of Doggcrapp training and should not be skipped.

As doggcrapo training sessions are so intense, cardio should be performed on days off. Trudel recommends sessions of low intensity cardio a week which should be minutes in duration.

He believes that fasted cardio is best as fat is used for energy rather than glycogen. It is not necessary to attend the gym for this as a leisurely jog is more than sufficient. Trudel is completely against high intensity interval training or any other form of fast-paced cardio.

In his opinion, the doggcraapp is too intense and such cardio will not allow adequate recovery. Trudel also believes in counting grams of protein instead of calories. The intense training involved in Doggcrapp should create an increasing demand for food with the body adapting accordingly.

Trudel recommends that all tarining on this program take in approximately 2 grams of protein for every pound they weigh. So a pound lifter needs to consume grams of protein a day. This is a tough ask for those unused to such dietary demands. It is also important doggrapp Doggcrapp trainees to abstain from carbohydrates in the last four hours before they go to bed.

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Therefore, late evening snacks are comprised entirely of fat and protein. Generally, six meals a day with evenly distributed amounts of protein will suffice. During the resting phase, protein intake is cut to 1.

Is DC Training Full of Crapp?

As the program is so intense, it dkggcrapp be a mistake to train for more than a few months at a time. Having this plan of periodization also prevents trainees from jumping into another program.

The result is that the trainee becomes disillusioned with Doggcrapp and jumps to another program as their gains stall. Every program has their critics and Doggcrapp is no different.

The biggest point of doggcrappp amongst experienced lifters is the emphasis on exercising smaller body parts first. On workout 1 for example, the deadlift would be performed last while on workout 2, biceps take precedence over squats.

Trudel responded to this critique by stating that trainees would be too exhausted after a 20 rep Widowmaker or heavy deadlifts to complete the rest of the workout. Various coaches have dismissed the notion that this form of stretching will help increase muscle size trauning suggest that any gains doygcrapp be minimal and certainly not worth the effort.

He has trained clients of various sizes, shapes and strength levels and claims to have achieved enviable results with all of them. Doggcrapp is designed for extreme muscle growth and is unsuited to those who are not serious bodybuilders.

Although there may not be enough volume for bodybuilding purists, the working sets that are performed are extraordinarily intense and require mental strength and discipline. Dpggcrapp, the sheer volume of protein that must be consumed will keep other trainees at bay.

Nonetheless, Trudel says that the system should not be tampered with as watered down versions will not achieve the same results. WOW, let me trainig you how awesome it was.

Trainkng a month of this training, I doggcgapp doing sets with and doing the widowmaker with This is one of the best workout routines I have found for myself. It not only allows me to utilize the time I have at the gym to the fullest but yields awesome results. Hardest part is not blasting for over 8 weeks! Notify me of follow-up comments by email. Notify me of new posts by email. Mick Madden is the primary content writer for Muscle and Brawn. Matthew Aug 17, at 1: FlyerThanMost May 5, at James Dec 9, at 2: T Case Jul 18, at Gains on Limited Time.

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