Rackitup's Race to 225ibs---DOGGCRAP

[RACKITUP]

Hey everyone, currently Im 200ibs, and currently tweaking the final aspects of my Doggcrap routine. Iv got a lot of high hopes with this, and am expecting to reap the rewards! :D

Hopefully if theres an interest, i will start posting the preliminaries and diet, training, goals etc; and hopefully those from other boards will get involved (Dante, Inhuman, Raul, Gollam etc)


RKP

Question, DC training recommends 500g+ protein

Im a student, and getting 300g is expense, what are the best sources of cheap lean protein to get??

[waitlifter82]

Originally posted by RACKITUP



Im a student, and getting 300g is expense, what are the best sources of cheap lean protein to get??

Tuna + whey

Tuna: 0.50$/can == 1.5151 cents/gram of protein

Whey: 56$/10 lbs == 1.5708 cents/gram of protein.

[Trapzillaoo7]

A big London Broil roast. You can cut it into steaks and it will last a long time if you get a large roast. I also buy burger and chicken in bulk. Then I package them in 3.5oz servings then grab 1,2 or 3. Whatever I need is already weighed out. Good luck! I was on DC for 2 months and had good gains.

Trapz

[SoG]

I am definately interested in seeing your diet and workout routine. I plan to keep up with this journal, since I'm looking to utilize DC's method in the near future! Good luck!


-Dave

[RACKITUP]

Cool it seems to be getting some interest.

Thanks for the nutritional advice

Hey Trap, i know u applied the methods for cutting, but are u going to discontinue the routine? Do u feel u could make good gains if u were on a bulk instead?


Ok, so the final touches:

Cycling through my 6 predetermined days still, iv done 2 so far, 3rd tomorrow.
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Im still getting used to the intensity
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Im still getting used to the various stretches (hanging from chinup bar is lots of fun/tremedously painful), the squat stretch looks are to master also
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Still trying to figure what rep ranges to do squats and deadlifts, how many sets to do of each (either one or two), and what to do for other back thickness exercise (no rack deadlifts---"no rack")
I dont like the idea of only doing one set deadlifts ONLY every 9days

Long term goals----50" Chest, 19" arms when im still 19 (so 2inches WITHIN 13months) and about 16st solidISH

[Davesta]

Now where the hell have you been Rackitup??????????

Haven't seen you around here for ages! And your old journal seemed to finish before you'd even started it! What's going on?!

Have you got any links to Doggcrapps program? I've heard loads about it, but I've never actually read about it. Cheers bud.

As for the protein, lean mince beef is always a good shout. It's quite high in fat, but £2.50 for 800g (1.75lbs) is pretty good going! There's loads you can do with it aswell, and it tastes like the dream :D

[RACKITUP]

Alrite stranger! yeah I felt like i needed a whole new revamp...and to be honest it was difficult to drag myself away from my "6-8 routine", but its for the best. Ill try to get some links up, i know theres a few if u search for DOGGCRAP, or mayhem boards

Hope all is well with you dave, your journal still up and running, this one will be HERE to stay :D

http://www.intens************/showthread.php?s=&threadid=724

[Davesta]

I've switched my journal over to FortifiedIron cos I'm kinda making that my new home now! I just about completed the 6 week program I was on, but it didn't go as well as I'd hoped - too many distractions!

I'm following a strength/hypertrophy program now, so I'll be just as big and strong as you before you know it :D

I'm looking forward to following this journal, when do your workouts begin??

[Davesta]

Thanks for the link by the way, I should finish reading it by about midnight! lol

[RACKITUP]

Its a good read though, very insightful.

Well iv already started, ill post my 1st 2days very soon, but still be first week, so not up to full power yet, Capt'in!

Ie, ystday did 122.5kg bench press 8 RP (rest paused), bit low, but itll be up to 15 soon

[Trapzillaoo7]

Hey Trap, i know u applied the methods for cutting, but are u going to discontinue
the routine? Do u feel u could make good gains if u were on a bulk instead?

I am going to hit this probably when I bulk next fall. Right now I am doing cardio five days a week and don't have the energy to hit this DC. It will take your heart. Actually, I had to reprioritize things when I'm cutting. I had to put cardio over weights. I still hit weights five days per week but I do not go nuts like when I bulked. I get in and get out. I do all that I need to do to maintain strength and muscle. I'm only getting around 2,600 cals per day. So, I have to watch how hard I go. Good luck!

Trapz

[RACKITUP]

Ok so here is day 6 (i started at day 3), so this is my 3rd day, so still getting up to it----my initial week

I will normally post in this format, LT/TT (last time/this time), but as I have not done it before i will refer to my previous bests
(squats and deads are not rest-paused (RP))




My legs are playing catch up, i planned to do one set 6-8reps then try a 20rep squat (which i have not done before)
.............................................LT... .......................TT
Back Squat---------------------130kg x8---------132.5kg x9/100kg x11
Seated Hammer DB Curl ----N/A-----------------25kg 8RP
SLDL-----------------------------95kg x19RP------105kg x18RP
Reverse Forearm Curls------45kg x6------------45kg x17RP
Smith Calf Raises-TOOK TOO MUCH OUT OF ME COULDNT DO THEM

Notes, felt amazing, soon be up to my squat target (sig)!! Granted i didnt get my 20reps, you can see that I kicked arse on the first set, and i know i tried my best, so im pleased.

SLDLs are new to my arsenal so they are gaining rapidly. I must have done stretches wrong for thighs as i did it for a minute, and felt ....ok, altho i then couldnt stand up.

The forearm stretch was great, really felt it stretching, and now iv just got home, had a shake, and I am buzzing, feel as if the testosterone from the squats is already circulating!!

RKP


Edit: im having problem displaying my workout-it crumples all the data together, what is the best way to do it?

[Davesta]

Nice workout!!

As for displaying the workouts, it's probably easiest if you just write down the weight you used this time, then put the weight you used last time in brackets in another colour or something like that. Example:

Back Squat - 132.5 x 9, 100 x 11 (130 x 8)

You could even bullet point them! :D


Back Squat - 132.5 x 9, 100 x 11 (130 x 8)
Seated Hammer Curl - 25 x 8RP (N/A)
SLDL - 105 x 18RP (95 x19RP)


I'm half way through reading up on the Doggcrap style now! I'm using it as my breaks between doing work!!

[RACKITUP]

thanks dave, im reading into formatting now

AS for training, im off to gym in an hr or too, upper body today.

I have no incline press so still an inclined bench in the squat rack and hit the iron

Plan of attack,
Incline BB Press---- with fly stretch
Lateral Raises---- some kind of shoulder stretch
Reverse Grip CG becnh press :D RGCGBP----with DB stretch
Chinups on smith machine----with a real good stretch at the end
Shrugs-----and then holding the stretch for a minute

[RACKITUP]

Incline BB Press 115kg x7RP then 14kg fly stretch for 50seconds
BB Shrugs 110kg x20RP then 110kg strectch 50 seconds
Lateral Raises 14kg x15RP
Skull Crushers 45kg x11RP, with 30 DB stretch, 35seconds
Chinups on smith machine BW x13RP then hang for 35seconds


Notes:

RP sets for incline was too low, but by next time they should be up

When i reach 14/15RP I increase the weight so next time (i should have go stronger i get 15 again, or so that I dont go less than 11RP)

[Younglifter14]

Good luck Rackitup, the split looks promising. I will probably try DC training next bulk.

Young

[Trapzillaoo7]

Bust up them chins. Get some weight on there, LOL. Just kidding bro. It's a mother of a routine isn't it. Takes your heart!

Trapz

[RACKITUP]

Yeah 13RP for chins is enough, so next time out comes the dip belt, obviously not for dipping tho :D

Cheers Young

Its one hell of a routine, im still slowly down the negatives at the moment, so then the weights will start climbing, hopefully

Its a lower day tomorrow, two sets of front squats, cant wait!

[Davesta]

That's some good benching strength you've got there! Keep it up!

How do you perform the lateral raises? Arms straight, or 90 degree bend? I've seen a lot of different people use different form on them.

[RACKITUP]

Straight with a slight bend, bringing them down infront and touching

Dave, did u know theres someone new called devesta?? Got a brother? :D

[Davesta]

Originally posted by RACKITUP
Straight with a slight bend, bringing them down infront and touching

Dave, did u know theres someone new called devesta?? Got a brother? :D

Devesta???? Where is he?? I'm gonna take him down! Mwahahahaha!!

[RACKITUP]

Sorry been away a few days, been ill and moving back to uni, bit hectic, but im much better now

Upper today
red

Front Squats(1st time ever to go 1st in a session, wasnt sure what weight to do) 100kg x5 (reps for 80kg)
Standing Ez Curls 55kg x9RP (52.5kg x5)
SLDL's 115kg x19RP (105kgx18RP)
Standing Ez Reverse Curls 40kg x10RP (35kgx12RP)
Too knackered for calves again :D


(Front squats, 1st time ever to go 1st in a session, wasnt sure what weight to do, so i have never been that heavy before. The bar was slipping which is why i only got five. Does anyone know of a good way to prevent "slipage")

Because this is still my 1st 2wks of DC, i havnt fished all thedays yet, so therefore dont have all the exersices to beat in my log book, except SLDLs, I have done them 2times already, and in 2 weeks have gone from 95kg to 115 for the same RP reps nearly 50ibs to my SLDL, im very impressed. Disappointed about the front sqauts though

RKP

[SoG]

Rack, you could put some chalk on your shoulders to help with the slippage problem. Also, make sure your form is good... Upper arms parallel to the ground, the bar is in "the groove," etc...


-Dave

[RACKITUP]

No doubt its just going to be a bit of getting used too

Diet is improving, high protein at the moment list, list of protein meals today (whole day including tonights)

6egg whites 2yokes
2can tuna
5chicken breasts
litre milk
2 40gPro Protein shakes
150g Cottage cheese
Lamb dinner (curry)

about 350/400g today

[RACKITUP]

Just thought id add some pictures, all good journals needs some pictures right? :D just a few taken just now

[RACKITUP]

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[RACKITUP]

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[Gollum]

I see some big jumps.

Lookin' good, Rack. Keep that protein high.

I'm on the road to 225-230 myself. See ya there :D

[SWW007]

I wouldn't do 2 sets of the same exercise any time while on doggcrapp training. Try and get 2grams per pound of mass for protein at least. Looking good in the pics.

[RACKITUP]

Thanks guys

Considering the bigger you are the more protein you need/can assimilate, i figured id never take more than Dante in proportion to his weight---he takes in 600g Pro @ 310ib bodyweight equating to 2g pro per ib BW. So i should max at 200ibs x2=400g a day

My previous diet was 270g protein, iv now thrown in 2 more chicken breasts, extra can tuna, and more generous with the old'e protein shakes, im prob up around 370g at the moment, and STUFFED.

l'll see how this goes for now, high hopes, gr8 expectations! :D

[RACKITUP]

And the soreness from ystday is deep but not intense, i can see how this stretching really helps with the recovery period.

Cant wait till tommorrow, upper day!

[RACKITUP]

Todays workout is in

[RACKITUP]

Chest dips BW+20kg x15RP 20sec static, 30sec stretch
Overhead DB Press 35kg x11RP stretch 30sec
Reverse Grip Bench Press 100kg x13RP (100kgx8RP) stretch 40sec
Pullups BWx10RP hang 27sec (BW x6)
Rack Deadlifts 200kg x4


I was knackered after today, weather has been so hot, but pleased with diet today, lots of tuna, turkey, and mince

only 2nd time doing RCGBP, and its feeling alot better than the 1st time i tried them. Also 1st time doing rack deadlifts, just picked my deadlifts max and repped out for the rack deads

Dont have many exercises to beat yet, gotta wait till next week, then i will be able to see where the real progress is

[In-Human]

RACKITUP, I don't like to post over here, but I would like to help you out a little.

Ok lets stick with the program here for routines, you have two workouts:

chest/shoulder/triceps/back width/back thickness

biceps/forearms/calf/ham/quads

Lets stick with is how it is laid out, this is where the most gains will be made.

When posting your workouts we go:

Decline Bench Press LT 475x17RP TT 500x19RP

Lets get some food in here, steaks, egg whites, turkey, chicken and some pork, tuna is fine just don't rely on it. Same with the shakes they are just for post and pre meals but do not live on them.

No need for shrugs here either, Deads will handle your Traps just fine.

Good luck and I will check here form time to time...

[RACKITUP]

Originally posted by In-Human
RACKITUP, I don't like to post over here, but I would like to help you out a little.

Ok lets stick with the program here for routines, you have two workouts:

chest/shoulder/triceps/back width/back thickness

biceps/forearms/calf/ham/quads

Lets stick with is how it is laid out, this is where the most gains will be made.

When posting your workouts we go:

Decline Bench Press LT 475x17RP TT 500x19RP

Lets get some food in here, steaks, egg whites, turkey, chicken and some pork, tuna is fine just don't rely on it. Same with the shakes they are just for post and pre meals but do not live on them.

No need for shrugs here either, Deads will handle your Traps just fine.

Good luck and I will check here form time to time...

Cheers, good to you your participation Inhuman. I am following those days, but is it the order in which I am doing the exercises is the problem??

Yep, still adjusting to the higher protein diet

Today
Chicken breasts (150g)
Egg whites +yokes
Whey
Cottage Cheese
Mince (beef lean)
Tuna
Chicken for sunday roast (big fat leg)

Why does Dante not recommend Olive oil in the evening?

Is Olive oil allowed in the same meal as ...say 30g of oats?

Shrugs are already out, found a way of doing rackdeadlifts, killer!

[In-Human]

RACKITUP, Yes try to keep the routine the way it is laid out, it will be very beneficial later as the workouts become more intense and the weights pick up.

We try to keep the fat meals to the daytime not at night if we can help it.

We keep oil with shakes made of water or Crystal Light, you can have your oil with fat meals.

Keep getting that protein in and up...

[RACKITUP]

Upper day 4 (out of 6)


Leg Press "machine" LT 165 x7 TT 165 x16
Single Leg curl 45kg x9RP (left) x11RP (right)
Close Grip Pullups LT BWx7 TT BW x12RP
Reverse Wrist Curls TT 32.5kg x4 (hmm bit low) static hold
Calves....still to much intensity starting next time



dont know what "units" the leg machine was in, but hell is was heavy, 16 was the utter maximum i could do, i put my heart and soul into it, and the hamstring stretch was so painful! :D
Close grip pullups was amzing form, reverse wrist curls were a bit heavy, but thats ok, i held a good static, something to rape the log book with next week

An amazing workout, can wait till 2 days time, BENCH PRESSES, ROWS, DIPS, PULLDOWNS AND MILITARY PRESS, cant wait

[Younglifter14]

Nice workouts Rackitup. These workouts look like a killer. Can't wait to see your overall results from this program

Young

[scott_donald]

ye 500g is an awful lot... i got that yesterday but i lost so much weight last week... gettign about 400g today...

with the training hows it feeling so far...

what you mean 'still to much intensity starting next time'...

[RACKITUP]

Im knackered by the 4th exercise, forearms, so doing calves would be too much. But I want calves (hence i was asking you about your rep ranges :D) so next time ill be pounding them out!


Bench press today, gotta beat 122.5kgx8RP, it will be interesting, as this is the 1st time round on the rotation to beat something significant. If i dont beat it, ill make sure my diet is in check

[RACKITUP]

Todays workout day 5 of 6

Barbell Press LT 122.5kgx8RP TT 122.5kgx11
Military Press LT 80kg x8RP TT 80kgx12RP
Tri Dips LT 20kg for reps TT BW+25kg x15RP
VPulldowns LT 11x19RP TT 12x17RP
Row LT 70kgx6 TT 70kg x10


Inhuman, Gollum?? Although progress is PROGRESS, Im worried that my RP arent going up as quickly?? Should I be going up in weight as well as RPs each time, or is this about right??

(also I realise that I should be doing barbell press now that I read DCs thread over at intense.com but over here you get so much "gip" for doing smythes!????!!!)

[In-Human]

RACKITUP, Your r/p reps are looking just fine, each exercise you will have a different number of reps for r/p, some we do 12-15 and some we do 15-20.

But as long as you are increasing in reps OR weight each time you rotate back to that exercise, you are doing fine.

Glad to see you have finally got your exercises in the correct order here.

DC like us to use Smythe just for the reason for perfect form here of course and you will be safer especially when training alone for r/p purposes.

Barbell will work to, no dout about it, but most of us enjoy the Smythe and of course you need to compensate for the bar weight since most Smythes are only 25 lb bar weight.

I for one a like to take chances with adding weight, don't get stupid here, but I will usually go for more weight each time but still keeping the reps at the correct number, as you progress you will get the feeling when you need to increase weight...

[SoG]

Inhuman, does the DC plan incorporate dumbell work at all, specifically for chest work?

Thanks!

You're workouts are looking good, Rack!


-Dave

[RACKITUP]

If you dont mind me answering on behalf, yes you can use DBs for chest, but R/Ping will be very difficult----www.powerhooks.com is always an option though, or 2 good spotters :D

[RACKITUP]

Originally posted by In-Human
DC likes us to use Smythe just for the reason for perfect form here of course and you will be safer especially when training alone for r/p purposes

So although being basically the same movement, is smythes a bit option with respect to R/C injuries. Although I want maximum muscle, minimum time, I dont want to run the risk of long term joint damage. Recently I have heard a lot of bad things about free weight barbell press, so if smythes is better on R/C I may well transfer----also considering everyone following DC down to the the T is making the most gains and uses smythes.

I suppose not have a training partner, smythes would allow for statics and the old, "crawling out after a long grooling eccentric failure rep"

[In-Human]

SoG, Rackit is correct here, we try to stay away from DBs, if we have BB, Smythe and Machines to use. We are looking to gain as fast as possible and going heavy as we can with perfect form, with 0 injuries.

Now I do add one exercise to my routine that DC decided I should do since he was worried about injury with the weights I have been pushing, so we go with DBs for shoulder press for 20-30 reps r/p. I am up to 115x27RP, but I have two spotters with me at all times so this works very good.

Yes you have that extra bit of safety insurance here on the very slow negative and the static pumps using the Smythe...

[In-Human]

Rackitup, If you don't mind here is some motivation for you, my last chest workout:

Decline Bench Press LT 495x17RP TT 500x19RP


Close Grip Press Smythe LT 405x15RP TT 425x16RP


Behind the Neck Press Smythe LT 295x15RP TT 315x15RP


Lat Pulldowns Cable LT 300x20RP TT 325x22RP


Rack Deads LT 525x12 TT 545x10

I always like to go heavy, as you see I did judge the Rack Deads incorrectly, and my lower back is showing some wear, so next time I will go heavy set of 8 then heavier set of 4...

[RACKITUP]

a) do u do pullups??! :D 300ibs? hmmmm

b) you do those poundages with nice controlled negatives???.....HOLY JEBUS


Out of curosity who is bigger out of you and Dante, it cant be much in it|? Does he use the same stupid ammounts of weights aswell!

To hell with incline barbell press, and flat barbell press! Those over at muscle mayhem were right, I got to focus on "following" dantes advice. In comes the smythes.

Can you do me a big favour please Inhuman, do an exercise check make sure theres no other exercises I shouldnt really be doing, bare in mind I dont have the best equiped gym ever, (no leg press machine)

Ok:

Chest
Incline Barbell now incline smythes
Barbell Press now flat smythes
Dips weighted

Shoulders
Lateral Raises
Military Press now smythes
DB Press

Triceps
Dips weighted
Reverse Grip CG Bench on smythes (these are great)
Skull Crushers

Back Width
Shoulder Width Pullups
Chinups
V-Pulldowns

Back Thickness
Deadlifts
Rows
Rack deadlifts

Quads
Squats 6-8/20
Front Squats 6-8/20
Leg Press (15-20) (its a leg machine, better than nothing)

Hamstrings
SLDL
Leg Curls
SLDL (nothing else)

Biceps
Close Grip Pullups/downs
Ez-Curls standing
Incline Bench DB Hammer curls

Forearms
Reverse Wrist Curls
Behind Back curls
Reverse Curls

Calves
Standing Smith Raises (no calf machine/leg presses)
Standing Smith Raises
Standing Smith Raises

[In-Human]

RACKITUP, First of all DC is a monster he out weighs me by 13-15 lbs, so I think he is at 303 right now, he is much stronger than me I ain't ****.

Yes I am a form person, I concentrate on form always, no slop with me, ever.

Lets go over a few exercises:

Chest, do you have any Incline machines to use, can you do Declines on your Smythe, let leave the Weighted Dips for Triceps.

Shoulders, how about Smythe Militaries and Behind the Neck Presses and DB press is fine if you do not have any other shoulder machines to use then keep the DBs at 20-30 r/p.

Tris look great.

Back Width, lets go with Wide Grip Pullups, Rack Chins and Close Grip Pulldowns.

Back Thickness, how bout Deads, T-Bar Rows and Bent Rows.

Legs, what do you mean, sort of a Leg Press?.

Hams, Sumo Presses?

Biceps, Standing DB Curls, Seated DB curls and Preacher BB Curls.

Forearms, Hammer Curls, Pinwheel Curls and Reverse Cable Curls.

Calves, damn no calf machines huh, how about sitting in a chair or on a bench with a block of wood under your toes and a weighted BB on your kness?.

Hope that helps a bit...

[RACKITUP]

1st of all, really appreciate the input on my routine (hope you dont think Im being rude asking for advice and then questioning you in a few quotes)


Originally posted by In-Human
Chest, do you have any Incline machines to use, can you do Declines on your Smythe, let leave the Weighted Dips for Triceps.

Yes I can do declines, and I do have access to an *incline plate loaded chest machine
So, Smythe Incline, smythe decline, and well (when I do chest dips, I can really "isolate" the chest than tris, and not having much else--- will do chest dips while weights still climbing). I would consider using *, but should you not work the muscle from the 3 different angles, dips-lower, flat-middle, incline-upper? Id have two inclines in that case???


Originally posted by In-Human
Shoulders, how about Smythe Militaries and Behind the Neck Presses and DB press is fine if you do not have any other shoulder machines to use then keep the DBs at 20-30 r/p.

Not so sure about behind back exercises, thought that impinges the rotator cuff? But will now use Smythe press, keep DBs presses, and lateral raises (only isolation exercise that I'd use, to build the WIDTH). If I was to use behind back shoulder presses, how much less weight do you reckon you can use than reg. press?


Originally posted by In-Human
Tris look great.

Thanks :D


Originally posted by In-Human
Back Width, lets go with Wide Grip Pullups, Rack Chins and Close Grip Pulldowns.

Ill have a look into rack chins


Originally posted by In-Human
Back Thickness, how bout Deads, T-Bar Rows and Bent Rows.
Got deads, rows and rack deads


Originally posted by In-Human
Legs, what do you mean, sort of a Leg Press?.

Its a crap "weights stay still, body moves" machine, not plate loaded (also back erogonomics to be able to do sumo press, and calves on it. Prefer to use than smythe squats. Its an ok machine, feel it when doing sets of 20


Originally posted by In-Human
Hams, Sumo Presses? No leg press :mad:
SLDL's are rocketing up at the moment though


Originally posted by In-Human
Biceps, Standing DB Curls, Seated DB curls and Preacher BB Curls.

LOVE the preacher curl/spider curl, but not got a bench here at university, but like the rest of it!


Originally posted by In-Human
Forearms, Hammer Curls, Pinwheel Curls and Reverse Cable Curls.

So forearm work is actual indirect work, with the use of curls?


Originally posted by In-Human
Calves, damn no calf machines huh, how about sitting in a chair or on a bench with a block of wood under your toes and a weighted BB on your kness?.

Good idea, could do that on smythes to rack up some weight!

[In-Human]

RACKITUP, No problem with quotes here, I am just trying to help you out.

As for chest, lets stick with Inclines and Declines, screw Flat Bench.

When doing Behind the Necks the idea to not hyperextend your rear delts only go to the top of your ears on this one, when you go to far then injury can occur.

No reason to do Rack Deads and Deads, split it up a bit, BB Bent Rows and T-Bar Rows are great.

That Leg Press will be just fine, always go to the very bottom, ass in the grass hear, and you can perform Sumo on that Leg Press also for Hams.

You need to do another kind of Ham exercise here like Lunges, you cannot do SLDL on every rotation, you will top out to fast here, the idea is to bomb each muscle group two times in 8 days, so that is the idea of 3 exercises per bodypart.

Remember this about this board, there are a lot of idiots here who say they use DC's program, I have yet to see it, so stick with the program the way it is laid out, DC has spent a long time with this and it works and works perfect...

[RACKITUP]

Your a geezer Inhuman, Im taking the wkend off to recover and recoup, and get the routine down.
I'd hate to think of the ammount of food that you been eating whilst sorting out my 'problems'....and as for the explaination for bhd back smith shoulder presses, and rotation of the scapula, Im rather please, that makes me warm towards them a little more. On that note, I retire to the brandy room

RKP

[scott_donald]

thats very interesting in human... can someone tell me the main ideea behind the program...

[RACKITUP]

Low volume
High frequency (more growth cycles)
High intensity (Rps)
Progression in weight or reps EVERY time
High Protein diet (500g+)
Stretching to aid recovering
Stretching to possibly induce fasia stretching and hyperplasmia

They are the main prinicples, or did u want more depth :D

[Gollum]

Originally posted by In-Human

Remember this about this board, there are a lot of idiots here who say they use DC's program, I have yet to see it, so stick with the program the way it is laid out, DC has spent a long time with this and it works and works perfect...


Ahem.

:D

[Davesta]

Why hasn't this been updated for 2 weeks?