who's used dogg crap training and what was your thoughts on it

[pa mma]

i just finished 10 weeks of max ot and i want to try something different. i am looking at this routine but wanted to see what others who have tried thought. i posted this here instead of the workout program sec hoping to get more responses plus i know a lot more people in the supp sec...reps for good replys

[TheUnlikelyToad]

Very effective if you're good at listening to your own body and make neccessary adjustments as needed.

[pa mma]

Very effective if you're good at listening to your own body and make neccessary adjustments as needed.

could you be little more specific

[SPACECLOWN]

I loved it but for me it was hard not having a partner.

[Contract Killer]

Yeah, you need to become more selfish for sure as you need to be in the gym a good 6 days a week, at least I did. I didn't see it as a way of life though, I just saw it as something to implement in my training to spark new growth. may work my way around to it agin, but not in the next 6-7 months. I plan to do a month of HIT sometime soon, that **** made me grow when I was 20.

[TheUnlikelyToad]

could you be little more specific

I utilize rest/pause frequently, but my body does not tolerate heavy weight at low reps very well. Plus, there are specific exercises I just can't do.

[Skigazzi]

I did it / do it from time to time.

I like it, its a nice change of pace and the stretching part (the best part of it IMO) is great to do. I did 4 days a week on it, but even 3 days a week still hits all body parts twice.

[pa mma]

I did it / do it from time to time.

I like it, its a nice change of pace and the stretching part (the best part of it IMO) is great to do. I did 4 days a week on it, but even 3 days a week still hits all body parts twice.

was it beneficial for you in terms of growth

[Chococat]

Yeah, you need to become more selfish for sure as you need to be in the gym a good 6 days a week, at least I did. I didn't see it as a way of life though, I just saw it as something to implement in my training to spark new growth. may work my way around to it agin, but not in the next 6-7 months. I plan to do a month of HIT sometime soon, that **** made me grow when I was 20.
How is this as DC only requires you to train three days a week? Monday, Wednesday and Friday?

I just started DC and even though putting on size is relatively not a problem for me. It's keeping the fat off that is my major challenge. Anyway since starting DC I went from being in the gym 5-6 days a week to only 3-4 if I add an extra day of pure cardio. It's been hell. When I first started I use to love my log book and now I f-ing hate it. In fact I want to burn it, quit and find some excuse to do a multi-set p***y routine that takes me two hours in the gym. So I can walk around sweaty like I really did something. But after doing DC for a few weeks now I can't see how I can go back. Seeing the super fast results and the hellish butterflies in my stomach every time legs comes up. I know if I ever go back I'll feel like p***y. I know I'll be missing something. You really have to try it to believe it. Don't over-analyze, just read the fundamentals and try it. Not for a few days, it's going to take a few weeks to see what it's all about. I'm so excited to see how I'm going to look in six months.

I'm tired of being, kinda big. I want to be monstrous and this at the age 34 I have found as the best way. Not the nicest way or my favorite way because I'd rather do a longer, hit every angle, be really intellectual about it routine. DC is totally primal and honestly it's not for everyone. In fact if you can't push yourself to be stronger somehow in every damn workout and eat like a rhino then forget about it.

Do something else. Honestly.

I will say I do like the looks on peoples faces now at my gym when I walk in as I'm a regular and I get that look of, "Yeah he's on roids."...lol they wish so they could excuse their puny 175lb body's and blame on genetics or being "natural." Well, I'm natural and I eat like a lion. DC works, period.
Or, people watching out of the corner of their eye as I do 20 rep widowmaker drop sets on squats starting from 405 down to whatever it takes to keep me going then falling over for a few minutes. It's different and it's intense. Dorian Yates trains with very similar principles as DC but as much as I like Dorian I don't give a sh*t. I have experienced it myself and that's enough.

I honestly can't go back now.

[joakman]

I just finished my second week of it and the results thus far have been very positive. Either increased rep(s) or weight in every exercise on my final set.

[Skigazzi]

was it beneficial for you in terms of growth

I do believe it was, but don't remember specifics on it...since then a few injuries (not from DC) have wiped those gains out :(

[Chococat]

I just finished my second week of it and the results thus far have been very positive. Either increased rep(s) or weight in every exercise on my final set.
That's called progress man! Good sh*t! Have you thought about burning your log book yet? People will go the gym for a year and not even notice that they are lifting the same damn weights they did a year ago. Maybe a rep or two more. That just sucks.

[joakman]

That's called progress man! Good sh*t! Have you thought about burning your log book yet? People will go the gym for a year and not even notice that they are lifting the same damn weights they did a year ago. Maybe a rep or two more. That just sucks.

Yeah, its crazy. All but one of my exercises are like a 5 lbs increase or 2-3 rep increase. However my close-grip bench stayed at the same weight (18 reps) since last week, but on Monday I put it up 29 times for my last set. Don't know where the hell that came from.

[BULKMONSTER]

I've been doing DC for about a year. I can't see myself training any other way. I picked up Wojo's dvd for Christmas, it's a good overview as well as reading all the sticky's on intense muscle . com

[_Smitty_]

wojo's DVD is solid. justin harris has one floating around that also serves as a great training guide.

only negative is that neither really discusses the nutritional aspects of DC.

[killerofgiants]

6 weeks into my current blast, def. a solid routine, weights/ reps are all up, and i def. look harder than i did a month ago. Dave gabe trains dc, he knows alot about it.

i suggest you look over on IM, thats where you'll find the best info

[ProWrestleFan]

I believe Bob Chic says... "I wouldn't train anything with the name CRAP in the title" or something like that.

[pa mma]

with the whole carb cut off at 6pm..i workout now at 6 and i get home around 715..of course i need the post workout meal...do i eliminate them or was this going on the fact of someone working out earlier in the day...i can't find much about the nutrion part...i've read all the stuff at im so far

[BULKMONSTER]

with the whole carb cut off at 6pm..i workout now at 6 and i get home around 715..of course i need the post workout meal...do i eliminate them or was this going on the fact of someone working out earlier in the day...i can't find much about the nutrion part...i've read all the stuff at im so farMy thought would be to have a post workout carb and protein meal even at 7:15. Your muscles will suck it up anyways. Also since the 6:00 cut off is a guideline so you can focus on putting on size and keep bodyfat levels respectable, if someone is seeing their bodyfat increase to fast, they could adjust cardio a little, and pull a little carbs out. See what anybody else recommends.....

[killerofgiants]

with the whole carb cut off at 6pm..i workout now at 6 and i get home around 715..of course i need the post workout meal...do i eliminate them or was this going on the fact of someone working out earlier in the day...i can't find much about the nutrion part...i've read all the stuff at im so far

have your post w/o shake as normal, go back to trace or no carb after that. of course this is based on individuality, if u can get away with a small amount of carbs for your next meal you can etc.

if you put on fat easily, then keep it at none/trace

[Chococat]

I think the big reason they don't speak much on nutrition is truthfully after you make sure you eat enough protein and actually count the grams. Right make sure I eat at least 400 a day and maybe more on some days. But that's my minimum. After that it's really a matter of manipulating your carb intake. Someone who is trying to put on more size and has a fast metabolism can get away with eating loads of carbs and fat whereas someone who struggles with fat like myself has to watch it. I still eat carbs just alot less than let's say a guy who is naturally lean but has trouble packing on size. Diet is something that you can give tips on but it's really difficult to generalize. I think that's the main reason they give a basic diet philosophy but diet in general is a completely different can of worms. My big problem is when I cut my carbs I lean out pretty quickly it's just I can't casually watch them. I have to make a conciess effort or else I'll be fat. If I happen to eat too little protein I still grow but eating enough now has given me new growth. Mind you, I'm 34 years old and I'm growing faster than I ever have in my entire life. Not that I have ever trained so hard and consistently but I would definitely credit some of that to the DC style training. That and eating tons of chicken and 4-5 50gram protein shakes a day. Intense Muscle has tons of info on DC training.

[Chococat]

with the whole carb cut off at 6pm..i workout now at 6 and i get home around 715..of course i need the post workout meal...do i eliminate them or was this going on the fact of someone working out earlier in the day...i can't find much about the nutrion part...i've read all the stuff at im so far
I think alot depends on when you train. I wouldn't take the whole carb thing completely literal. You look already pretty lean so I'm sure it's not going to kill you to be more flexible in that area. Basically just make sure you eat enough protein and by that I mean a sh*tload of protein. After that if your getting soft then cut the cabs back, if your getting weak then add more. It's pretty easy actually. For me my major cabs come from oatmeal and fruit in the morning. Maybe some bread at lunch, medium an hour or two before I train and waximaize with BCAA's, Glutamine and Creatine Mono after I train. The rest I really keep it low. I do allow myself unlimited greens like lettuce, broccoli and other veggies like that. It's kind of weird actually because I feel bloated I eat so damn much now but I'm getting leaner...lol. And this is from a guy who has struggled with fat his whole life.

[pa mma]

thanks guys for the answer thus far...i appreciate it and reps have been dished out! i am looking forward to this routine and any more info from users is appreciated...and any kind of pointers are also great!! thanks again guys

[killerofgiants]

A couple of things from personal experience:

1-The transition from heavy training to failure for me was a big one.when i was going to start my current blast i figured i'll go in do some sets to failure and be done.

i was so taxed & i realized i was not ready that i did a 4 week break in period.

it consisted of the normal A-B-A routine just not done to failure but done with 20 deep breaths and rest pause. This worked out well b/c it allowed me to gauge the amount of weight i would need and to prepare mentally for it.

i just upped the intensity every week

week 1- no sets to failure

week 2- last RP set to failure

week 3 -last 2 RP sets to failure

week 4-all sets to failure

week 5-began current dc blast

2-Get a sturdy log book:

this thing will become your most hated thing in the world. i throw my log book around so much it's starting to fall apart

3-K.I.S.S.

dont overanalyze everything, weight and/or reps go up, you're good. If they dont, you dump that exercise and move on. i just lost one of my favorite back exercises-it sucks but you gotta move on.

4-Get a good training partner or not one at all

My gym is full of 150 lb teens that i dont trust to spot me on certain exercises, and alot of them either move in too quick or don't help enough so i rely on safety bars/ power racks/ smith/ or machines alot.


thats really it though, it's as hard mentally as it is physically but the reward justifies it all

[CaptMcClain]

I like volume for the most part

but sometimes I do training thats pretty close to DC

[pa mma]

A couple of things from personal experience:

1-The transition from heavy training to failure for me was a big one.when i was going to start my current blast i figured i'll go in do some sets to failure and be done.

i was so taxed & i realized i was not ready that i did a 4 week break in period.

it consisted of the normal A-B-A routine just not done to failure but done with 20 deep breaths and rest pause. This worked out well b/c it allowed me to gauge the amount of weight i would need and to prepare mentally for it.

i just upped the intensity every week

week 1- no sets to failure

week 2- last RP set to failure

week 3 -last 2 RP sets to failure

week 4-all sets to failure

week 5-began current dc blast

2-Get a sturdy log book:

this thing will become your most hated thing in the world. i throw my log book around so much it's starting to fall apart

3-K.I.S.S.

dont overanalyze everything, weight and/or reps go up, you're good. If they dont, you dump that exercise and move on. i just lost one of my favorite back exercises-it sucks but you gotta move on.

4-Get a good training partner or not one at all

My gym is full of 150 lb teens that i dont trust to spot me on certain exercises, and alot of them either move in too quick or don't help enough so i rely on safety bars/ power racks/ smith/ or machines alot.


thats really it though, it's as hard mentally as it is physically but the reward justifies it all

excellent feedback...much appreciated!!!

[RippedFibers]

I like it, you just have to make sure you do the stretches and such. It's very versatile IMO, and you can choose the exercises that work best for you. Here is mine..... (Exercises in mine seem to fit pretty well)

Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two would be Wednesday and would be:
Biceps
Forearm
Calves
Hamstrings
Quads

Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Chest- Flat DB, Decline Bench, Incline DB Bench,
Shoulders- Military Press, Front Lat Raises, Side Lat Raises
Triceps- Close Grip Bench, Pulldowns, Dips
Back Width- Lat Pull-Downs, Pull-Ups, Lat Pull-Downs
Back Thickness-T-bar Rows, Deadlifts, BB Rows

Biceps- BB Curls, EZ-Bar Curls, Hammer Curls
Forearms- Wrist Curls, Reverse EZ-Bar Curls, Wrist Curls
Calves- Standing Calf Raises
Hamstrings- Leg Curls, Leg Extensions, Stiff-Legged Deadlifts
Quads- Squats


Monday-
Flat DB Press
Military Press
Close Grip Bench Press
Lat Pulldowns
T-Bar Rows

Wednesday-
BB Curls
Wrist Curls
Standing Calf Raises
Leg Curls
Squat

Friday-
Decline Bench
Front Lat Raises
Tri Pulldowns
Pull-Ups
Deadlifts

Monday-
EZ-Curl Bar Curls
Reverse EZ-Curl Bar Curls
Standing Calf Raises
Leg Extensions
Squats

Wednesday-
Incline DB Bench
Side Lat Raises
Dips
Lat Pulldowns
BB Rows

Friday-
Hammer Curls
Wrist Curls
Standing Claf Raises
Stiff Legged Deadlifts
Squats

[pa mma]

I like it, you just have to make sure you do the stretches and such. It's very versatile IMO, and you can choose the exercises that work best for you. Here is mine..... (Exercises in mine seem to fit pretty well)

Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two would be Wednesday and would be:
Biceps
Forearm
Calves
Hamstrings
Quads

Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Chest- Flat DB, Decline Bench, Incline DB Bench,
Shoulders- Military Press, Front Lat Raises, Side Lat Raises
Triceps- Close Grip Bench, Pulldowns, Dips
Back Width- Lat Pull-Downs, Pull-Ups, Lat Pull-Downs
Back Thickness-T-bar Rows, Deadlifts, BB Rows

Biceps- BB Curls, EZ-Bar Curls, Hammer Curls
Forearms- Wrist Curls, Reverse EZ-Bar Curls, Wrist Curls
Calves- Standing Calf Raises
Hamstrings- Leg Curls, Leg Extensions, Stiff-Legged Deadlifts
Quads- Squats


Monday-
Flat DB Press
Military Press
Close Grip Bench Press
Lat Pulldowns
T-Bar Rows

Wednesday-
BB Curls
Wrist Curls
Standing Calf Raises
Leg Curls
Squat

Friday-
Decline Bench
Front Lat Raises
Tri Pulldowns
Pull-Ups
Deadlifts

Monday-
EZ-Curl Bar Curls
Reverse EZ-Curl Bar Curls
Standing Calf Raises
Leg Extensions
Squats

Wednesday-
Incline DB Bench
Side Lat Raises
Dips
Lat Pulldowns
BB Rows

Friday-
Hammer Curls
Wrist Curls
Standing Claf Raises
Stiff Legged Deadlifts
Squats

this is pretty much on par with what i am going with in terms of exercises...i was reading on im on one of the dogg crap stickies where it was talked about doing widowmakers on 1 different exercise per day however i only saw that in that 1 post and nothing anywhere else...i guess from reading the stretching is key! never something i really ever do, guess i will now...thanks for the info repped on recharge

[RippedFibers]

this is pretty much on par with what i am going with in terms of exercises...i was reading on im on one of the dogg crap stickies where it was talked about doing widowmakers on 1 different exercise per day however i only saw that in that 1 post and nothing anywhere else...i guess from reading the stretching is key! never something i really ever do, guess i will now...thanks for the info repped on recharge

I never really have time to due the stretching as much as I should/would like to, so that is a problem for me. I try to do around 5-10 minutes afterward of random ones.

Also, there are some threads around that give some really good details on all the stretches. I couldn't find them, and the ones on his forum wee deleted.

[RB12]

been doing DC for the last 4 weeks or so. I like it. I have been lifting consistently for many years and I really do think you need to be a seasoned lifter to understand a lot of it and stick with it. I have found it to be more effective than a lot of other programs like GVT or different modified GVT programs. Muscles have been pretty full and I agree with Skigazzi that the stretching is best part. Another thing I noticed that had been pretty few and far between for me was actually being really sore the next day, which is a nice feeling.

I found this log to be quite helpful in understanding a lot of the training
http://forum.bodybuilding.com/showthread.php?t=110758541

[joakman]

I never really have time to due the stretching as much as I should/would like to, so that is a problem for me. I try to do around 5-10 minutes afterward of random ones.

Also, there are some threads around that give some really good details on all the stretches. I couldn't find them, and the ones on his forum wee deleted.

Incorporate the specific stretch of each bodypart after your exercise. It is a main component of the training.

[pa mma]

well yesterday was my first day....it was great...the stretching i think was worse....but a good pain....def can't wait for more

[joakman]

The stretching helps big time, especially with DOMS

[pa mma]

The stretching helps big time, especially with DOMS

i feel a little sore today...question for you....when you do the negative rep...is this on every rest pause or only on final set

example 200x8 + rp4 + rp2 negative/static hold

[joakman]

i feel a little sore today...question for you....when you do the negative rep...is this on every rest pause or only on final set

example 200x8 + rp4 + rp2 negative/static hold

I use the negative rep as part of the stretching after I finish the final rest pause set. Lighter weight, but easy enough to control so that I can feel the stretch.

[RB12]

i feel a little sore today...question for you....when you do the negative rep...is this on every rest pause or only on final set

example 200x8 + rp4 + rp2 negative/static hold

perhaps this will help answer your question




Explain how a DC rest-pause set is performed.

Most of the sets are in the 11- to 15-rep range, although sometimes it's higher or lower, depending on the bodypart, exercise, safety and health of joints. Every rest-pause set is done with three failure points. A hypothetical incline bench 11- to 15-rep set would start with eight reps to failure, rack the weight, take 15 deep breaths, unrack, two to four reps to failure, rack the weight, 15 deep breaths, unrack, and a final one or two reps to failure.

Should every bodypart be rest-paused?

Most quad exercises and back-thickness exercises are not rest-paused due to safety reasons. These usually involve incredibly large poundages and, as you grow fatigued during a rest-pause set, it's easy to lose form. I don't want someone T-bar rowing 250 and pulling from a bent rest-pause dead stop and getting a serious injury.

For quads, I usually recommend a brutally heavy set of four to eight reps followed, after a rest, by a 20-rep set with less weight, but still heavy. I call that 20-rep set a "widowmaker." Once you do it, you'll have no question why. For back thickness, I recommend a brutally heavy set of six to eight reps followed, after a rest, by a slightly lighter set of 10 to 12, going to failure both times.

How many warm-up sets?

Whether it's one warm-up or five, take as many as you need to get ready for your all-out working sets. This all depends on the person and how advanced he is. For example, if someone was going to rest-pause 405 for incline presses, then his warm-ups might go something like this: 135 for 12 to 20 reps, 225 for 10 to 12,275 for 6 to 8,335 for 4 to 6, then 405 for an all-out rest-pause set of 11 to 15 reps. A bodybuilder using a lot less weight may need only two warm-ups before his rest-pause set.

[pa mma]

perhaps this will help answer your question

thanks a lot...i actually found this article a little bit ago and just printed it off....i will be reading it tonight...thanks again though for helping..

[bloodsimple1234]

been training DC for a while now,LOVE IT.any questions pm me.

[EricTheRed]

I'm currently training DC style and its a very nice change of pace from the 4-5x a week vol. training. Plus when your in schools its nice to only have to worry about lifting 3x a week.

[pa mma]

I'm currently training DC style and its a very nice change of pace from the 4-5x a week vol. training. Plus when your in schools its nice to only have to worry about lifting 3x a week.

yeah i actually saw in your sig your journal and i checked it out..looks good