DC trainning

warrior111 · 04-13-2008, 06:54 AM

i really wanna bust my chest and increase size and thickness. So if i do DC trainning and week A, every secound day is chest and a mucle group. then g back to a normal week B
Say
Monday-bicep chest
tuesday -back
wednesday shoulders, chest
thursday-off
friday- legs
saturday-chest,abs,cardio
sunday- off

ive never done DC trainning before so if anyone has examples of a routine or can help out would be much apreatiated.
thanks guys

Ilikebodybuilding · 04-13-2008, 07:59 AM

what the hells dc training and to me that looks as a route down death chest row way too much training

Finod · 04-13-2008, 10:55 AM

What is Doggcrapp Training?

Doggcrapp training was started by a man named Dante Trudel (A K.A Doggcrapp). After starting out volume training, he realized that low volume and high intensity is best. Since the 90’s he has gained a reputation and following in the bodybuilding community. DoggCrapp believes that it is impossible for bodybuilders to get big without ultimately getting stronger. For this reason, you won’t see a 5′10 250 lb ripped bodybuilder maxing out with 150 lb bench press. Lifting very heavy weights, helps with strength, which ultimately helps muscle growth.

Doggcrapp principles:

Every workout routine will follow these general guidelines:

- Very heavy weights
- Blasting and cruising phases
- One set per excercise
- One excercise per muscle per workout
- one or more warmup sets
- hit each muscle 2 times every 7-9 days
- very slow negatives and a fast positive rep speed

DoggCrapp believes that hitting a muscle more frequently is more effective than many traditional training routines which advocate once a week.

DoggCrapp Advanced Training Techniques

Doggcrapp must be tailored based on your recovery abilities. If your recovery abilities allow it, you may incorporate some or all of the following:

- Multi-rep rest pause sets
- Extreme stretching
- static holds
- workout each muscle twice every 7 days

The Rest pause sets and extreme stretching, is used to increase the intensity of the training.

Sample Doggcrapp Split:

Beginners and those with average recovery will workout the muscle 2 times every 8 days using the following split:

Monday: chest, shoulders, triceps, back width, back thickness
Wednesday: biceps, forearms, calves, hamstrings, quads
Friday: repeat of Monday (different excercises)
Monday: repeat of Wednesday (different excercises)

Ilikebodybuilding · 04-13-2008, 10:57 AM

what the fuck its actually called that

picabloo · 04-13-2008, 01:06 PM

a DC thread? lol uh oh... wait until TheWall gets to this....he'll tell u EVERYTHING...

and yes its acually called DoggCrapp training, bcuz the guy that invented it, his screen name was DoggCrapp

picabloo · 04-13-2008, 01:09 PM

And here, maybe these threads might help you.... alway try the search button

DC uncovered

Do you DC?

The Official DoggCrapp Training Thread

**ZackKnight** · 04-13-2008, 02:16 PM

yeah, it's called that. it's been around for a good while

also, Picabloo. Getting much better and more informative with the responses. Glad to see you around :)

picabloo · 04-13-2008, 02:35 PM

haha thanks zack, im just helping out with the obvious answers! :P

TheWall · 04-13-2008, 05:51 PM

How have I missed this thread?

**YM123** · 04-13-2008, 05:59 PM

lol, same ere ^^^^. if you want to see a DC log check out the link in my signature. I used to do DC for a while, it is a great way of training. As well as checking my log, check the links above and that should cover everything.

What you outlined in your original post is definately not how to do DC

TheWall · 04-13-2008, 06:03 PM

Quote:

Originally Posted by warrior111

i really wanna bust my chest and increase size and thickness. So if i do DC trainning and week A, every secound day is chest and a mucle group. then g back to a normal week B
Say
Monday-bicep chest
tuesday -back
wednesday shoulders, chest
thursday-off
friday- legs
saturday-chest,abs,cardio
sunday- off

ive never done DC trainning before so if anyone has examples of a routine or can help out would be much apreatiated.
thanks guys

Okay first off, what is your past history. If you havent invested a good 2 years or more of 1 muscle group a week, you arnt ready to DC.

I'm going to be as straight forward and as blunt as the buisness end of a hammer.

DC training is ONLY for the long term invester who wants to keep on the same path for not only a month but years.

Now that im done with my whole rambling, here we go.

Set up a rotation of either 3 or 4 workouts. This is dependent on if you want to lift 3 days a week or 4 days a week.

3 days a week you would include:
Mon: Chest Shoulders Tris Back Width Back Thick
Wed: Biceps Calves Hams Quads
Frid: same as monday
week2-
Mon: Same as Wed.

Your schedule should consist of a 3 lift rotation. For example chest (people dont understand other muscle groups).

First off you need to pick what you want to lift and what you want to improve. My chest I do Flat Dumb Press, Incline Barb, and Incline Hammer Press. This targest the upper part of my chest which is what I want to build up.

So for monday you would start with chest, so lets say flat dumb presses.

You will warm up to a weight which you will rest-pause. Lets say you can lift 100lbs just for nice round numbers (im an engineer that makes me happy). You warm up to 100 lbs. Now you take those 100lb dumbs and lift them for as many times as you can, using an EXPLOSION up and a controlled movement downward. Do them untill you cant do them any more. Now you take about 15-20 breathes and go at it again, your goal is to do 3 sets with 100lb dumbells for approx 15 reps total. So lets say first you get 7 reps, then you get 5, then you get 3 reps. That totals up to 15 and that is what you aim for. Now... heres the hard part. WRITE IT DOWN IN YOUR LOG BOOK. The next time the dumb press comes into your workout, you need to either move UP in weight or move UP in reps. So the next time you would do 105lb dumbs for as many reps, lets say 12. The next time you NEED to get those dumbells up for at least 13-14 reps. If not that workout is them swapped out for another workout so the progression is never haulted.

I know its confusing but quit drooling on your keyboard.

You do 1 workout for 1 body part on the day it is.

For 4 days a week you need to follow:
Mon-Chest Shoulders Tris
Tues-Back Width Back Thickness Bis
Thurs- Calves Hams Quads
Frid- Same as monday (with a new workout rotation)

Nutrition of DC training is a whole new ball game. If you want to know that, let me know. I will need to sit down and write another rendition of "War and Peace: DC Training." (its a joke war and peace is a big book)

I'm sure I forgot something and I apoligize for the long ass post. But if you don't want to read it, DC isnt for you. I wish you the best of luck and hope it all works out well for you.

-Wall

**YM123** · 04-13-2008, 06:09 PM

Great advice there, personally for a beginner you should start on the 3 day split training on Mon, Wed, Fri. You will need to read up alot on DC as it can be very hard to get a grip of, but once you do it will seem straight-forward!! The Wall pretty much covered everything you need, but again i would advise you to read the links posted as this will also help you to understand the principles behind DC.

If you have anymore questions feel free to ask..... myself or The Wall would probably be able to help you out on any aspect of it.

TheWall · 04-13-2008, 06:10 PM

Quote:

Originally Posted by YM123

Great advice there, personally for a beginner you should start on the 3 day split training on Mon, Wed, Fri. You will need to read up alot on DC as it can be very hard to get a grip of, but once you do it will seem straight-forward!! The Wall pretty much covered everything you need, but again i would advise you to read the links posted as this will also help you to unders