Don’t be fooled by the name, Doggcrapp is one of the best training techniques available.
It is specifically designed for you to use to put on muscle and a ton of strength. Doggcrapp may sound a bit like Dorian Yates’ High Intensity method, but it is a different kettle of fish !
Doggcrapp or DC as it’s known to the users was created by a man named Dante Trudel, He was originally a bodybuilding volume trainer in the gym for around 3 years taking the same approach as guys like Arnold and other high volume trainer. Then began to dabble with the idea of less is more and other means to promote muscle growth. And after trials and results back and forth he then brought out his own training method, which was also his IM screen name –
Now you know a bit of where it came from I’ll introduce you to the method. Oh, and by the way, Dante ? This guy went from 137lbs to 280lbs nowadays using this principle. He trains multiple champion bodybuilders and has his own supplement company. Yeah, the guy knows a thing or two.
The principles –
Doggcrapp is done over 3 sessions in one week. I.e Monday, Wednesday, Friday.
The workouts will vary A,B,C so you will have 3 different exercises for each body part on 3 separate days. Each week you come back in the gym you should be looking to better the previous workout with either a weight increase or repetition increase i.e if you got 7 reps for the first set, next time get 8.
Mondays typical workout would be – Chest, shoulders, triceps, back width and back thickness.
Wednesday typical workout would be – Quads, Hamstrings, calves, biceps and forearms.
Then on Friday you would be back to Mondays workout but with different exercises. Workout B for Chest, Shoulders, Triceps, Back width and Back thickness. Then the following Monday, you would be back to Wednesdays workout but with different exercises. Workout B for Quads, Hamstrings, Calves, Biceps and Forearms. This would then continue and so on until back to workout A looking to increase the weight or reps.
Each muscle group would have one exercise – Compound movement.
With this you will do 3 warm up sets of the exercise then 1 working set.
Your warm up sets can be between 12-6 reps of a weight that is in no way taxing to your strength. These are used just to get the “feel” and blood pumping into the muscle.
Your working set will consist of this for example –
Working set of dumbbell bench press –
8 reps – Put down the weight Take 10 deep breaths in and out.
4 repsAgain, 10 deep breaths.
3 repsExercise complete
It’s as simple as that !
The technique used here is called rest/pause. This allows you to do your maximum amount of weight for the 8 repetitions till failure, rest, then come back and grind out that last bit of strength for the remainder of the two rest/pause sets.
Now you would move onto your next exercise using this same principle. As they say – Why keep hammering the nail when it’s already embedded in the wood. By the end of that chest exercise the muscle should be done – fried !
This principle is used with all exercises, bar squats, deadlifts, barbell rows and forearm exercises. Purely due to risk of injury. With those exercises mentioned a straight set of between 8-10 reps should be carried out. With squats, there is also a “Widowmaker” set carried out. Directly after you’ve went 8-10 reps to failure on squats, move over to a hack squat or something similar like a leg extension and grind out 20 reps of a heavy weight (a weight where around 10-15 would be your failure) and really push to get those 20. A couple of seconds rest in between reps when the going gets tough is okay in this instance. Now by the end of that… Your legs should really be feeling it.
Calves – Go under the same principle with the rest/pause technique although giving them around 15-20 seconds stretch at the bottom of the movement and 5 seconds contraction at the top.
Cardio – When training with the Doggcrapp method, it is recommended that you do 3-4 times a week low intensity cardio for around 20-30 minutes each time. This will in turn (if your diet is correct) keep any excess body fat off.
Extreme Stretching –
This is one of the most important principles with DC and is one definitely not to be overlooked. This allows the muscle Fascia (think of it as the balloon inside your muscle) to stretch and allow for greater growth. It shapes the muscle better and allows more blood and nutrients to be sent through into it.
Directly after doing a working set of an exercise, upon finishing your rest pause techniques.
Here is a great video on the exact stretching methods
You should be holding these stretches for around 60 seconds. Trust me, it’s brutal !
And that my friends is DC training in a nutshell.
It’s simple, quick and effective. In and out of the gym in around 45-minutes to 1 hour. 3 times a week.
If you are putting on size and eating a lot I can guarantee your strength will go through the roof and you’ll gain a considerable amount of size also.
Personally speaking, I put hundreds of kilos combine onto my workouts in a matter of 6 months. I.e leg pressing 400kg to 650kg for 20 reps !
And if I can do it, I know you all can too.