WEEK FIFTY-THREE :: What Is The Best Doggcrapp Workout?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Doggcrapp Workout?

For the week of: 10/02 10/08
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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The name might sound pretty foul, but bodybuilders have been gaining success through Doggcrapp training. The Doggcrapp principles are aimed at creating amazing amounts of muscle in a short period of time.

Explain the philosophy behind the Doggcrapp training techniques.

What is the best Doggcrapp workout? Be specific.

Who would benefit the most from a Doggcrapp training routine?

How does Doggcrapp compare to other training methods, such as H.I.T., Max-OT, etc.?

Bonus Question: Have you ever used the Doggcrapp training method? How were the results? If not, do you plan on using Doggcrapp training? Why or why not?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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NEW PRIZE MONEY!!!!!
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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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NEW RULE!!!!!
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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[user25891]

Heres Mine!

Jason

[nextteenamateur]

Well Put Jason.

[Blast_]

Agreed, well put Jason :D

[Elliptical Envy]

Jason should be the overall winner. :D

[Eggwhites]

lol... I have a feeling this topic won't get any decent response...

[DOGGCRAPP]

I love lamp

[Blast_]

I love lamp

Holy DOGGCRAPP! Are you just pointing to things in the room and saying that you love them? :D

Anyways, I agree give the $75 to Jason.

[dellsguy67]

I love lamp

please stop pushing your methods on people. your salesmanship should get you banned on every board you visit.

[nextteenamateur]

I love lamp too.

[ExtraMediumDogg]

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* Note: How can I win? Answer all questions in the order that they are asked.

--------------------------------------------------------------------------

TOPIC: What Is The Best Doggcrapp Workout?

For the week of: 10/02 10/08
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

-------------------------------------------------------------------------

The name might sound pretty foul, but bodybuilders have been gaining success through Doggcrapp training. The Doggcrapp principles are aimed at creating amazing amounts of muscle in a short period of time.



Explain the philosophy behind the Doggcrapp training techniques.

To make the best and biggest bodybuilders.


What is the best Doggcrapp workout? Be specific.

Well to be specific, the best DC workout is the one specificaly taylored to you, specificly by Dante himself. Is that specific enough??
Any doggcrapp workout you have ever read about is just an example.


Who would benefit the most from a Doggcrapp training routine?

The individuals that would benifit the most from DC is anybody who is already well versed in the the workings of their body and can interpret what it needs and know how to diet to recover as quick as possible. They will also follow the guidlines 100%, give 110% effort in the gym and in the kitchen and will not question the methods.
To put it briefly, if you have to question your ability to recover, or your ability to put forth maximal effort in the gym there are several other workouts of the week for you to choose from.


How does Doggcrapp compare to other training methods, such as H.I.T., Max-OT, etc.?

Who cares how it compares. Do what works best for you.


Bonus Question: Have you ever used the Doggcrapp training method? How were the results? If not, do you plan on using Doggcrapp training? Why or why not?
Yes I have. I am very happy with my results. I am very confident that my goals will be reached in due time.


Thanks,
Bodybuilding.com
You're welcome,
ExtraMediumDogg.

[2 Shades Darker]

Who Wants Some Penis Cake?

[Blast_]

Nice job extra medium dog. I vote for him to get 2nd :D. Simple and straight to the point, the way DC would like it.

[Elliptical Envy]

I love lamp

:eek:

[MetalMikeXVI]

please stop pushing your methods on people. your salesmanship should get you banned on every board you visit.


Dante REJECTS most applicants.

[dellsguy67]

Dante REJECTS most applicants.

holy **** - did you miss the sarcasm????

people want to grow? how about a basic powerlifting program that focuses on heavy compounds and getting as ridiculously strong as possible. DC isn't a magic cure....it's just another means to reach your goals with the use of realistic and basic principles.

[dellsguy67]

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Explain the philosophy behind the Doggcrapp training techniques.

DC IS BASED ON GETTING STRONGER EVERY WORKOUT. BY GETTING STRONGER YOU ARE FORCING YOUR BODY TO ADAPT TO THE WEIGHT YOU USED THIS WORKOUT IN THE EVENT YOU PROVIDE THE SAME STRESS TO THE BODY AGAIN - YOUR BODY DOESN'T WANT TO FAIL SO IT GROWS BIGGER AND STRONGER FOR THE NEXT WORKOUT.....ONLY IN VERY TINY INCREMENTS AND ONLY IF YOU PROVIDE PROPER REST AND FOOD. STRETCHES HELP WITH FLEXIBILITY AND AID IN STRETCHING THE MUSCLE FASCIA TO ALLOW THE MUSCLE TO GROW AND EXPAND IN SIZE.

What is the best Doggcrapp workout? Be specific.

THE BEST WORKOUT IS THE BASIC ONE. SO MANY "EXPERTS" TRY TO TWEAK THE PROGRAM OR USE THEIR SO CALLED EXPERTISE TO MAKE IT LIKE SOMETHING ELSE THEY KNOW. IN REALITY, THE NUMEROUS TRAINEES DC HAS BEEN TESTED ON HAS WORKED OUT THE BUGS AND THE THEORETICAL CHANGES THAT WILL "IMPROVE" THE SYSTEM. THE BASIC 3 WAY SPLIT WILL ALLOW ALL MUSCLE GROUPS AN EQUAL CHANCE TO IMPROVE.

Who would benefit the most from a Doggcrapp training routine?

EVERYONE WILL BENEFIT, BECAUSE YOU ARE FOCUSING ON STRENGTH GAINS. THE PROGRAM IS DESIGNED TO HELP THE VERY ADVANCED GUY BREAK PAST PLATEAUS AND CONTINUE TO MOVE TOWARDS THEIR GENETIC POTENTIAL.

How does Doggcrapp compare to other training methods, such as H.I.T., Max-OT, etc.?

PROGRAMS ARE GIMMICKY. PERIOD. EVERYONE WANTS A FANCY NAME W/ SIGNATURE FEATURES THAT ARE REVOLUTIONARY AND NEW TO BODYBUILDING. IN ALL HONESTY, THE BEST PROGRAM IS THE ONE THAT CONSISTENTLY MOVES FORWARD AND ALLOWS THE ATHLETE TO CONTINUE TO BE STRONGER. IF YOU ARE NOT GETTING STRONGER, HOW WILL YOU TRULY ADD SIGNIFICANT MUSCLE? YOU WILL SPIN YOUR WHEELS FOREVER WHILE DOING THE SAME WEIGHTS OVER AND OVER AGAIN.

Bonus Question: Have you ever used the Doggcrapp training method? How were the results? If not, do you plan on using Doggcrapp training? Why or why not?

DC RULES. I GAINED A ****LOAD OF MASS FROM IT, MOST NOTICEABLY IN MY LEGS. I OUTGREW MY LEGS OF MY BOXER BRIEFS IN ABOUT 6 WEEKS. BUT AGAIN.....I HADN'T TRULY FOCUSED ON CONTINUALLY GAINING STRENGTH UNTIL THIS PROGRAM SHOWED ME HOW BEATING THE LOGBOOK IS ONE OF THE KEY FACTORS.
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Thanks,
Bodybuilding.com


answers above in caps. hope this helps.

[MetalMikeXVI]

holy **** - did you miss the sarcasm????

people want to grow? how about a basic powerlifting program that focuses on heavy compounds and getting as ridiculously strong as possible. DC isn't a magic cure....it's just another means to reach your goals with the use of realistic and basic principles.

Apparently. My bad. I'm tired.

[dellsguy67]

Apparently. My bad. I'm tired.

no worries my man

[Blast_]

Go IM :D

[Elliptical Envy]

Looks like the IM community has taken over this thread.

[RACKITUP]

I love lamp


I've been meaning to see that for so ****ing long, saw the first half of it yesterday but had to go home and get meal 4 before carb cutoff

"Would you like to party in my pants Greg?"

[dellsguy67]

answers above in caps. hope this helps.

in addition to this, how does DC differ from other programs?

i once bought a ****ty overpriced program online that i thought sounded great by the advertising. this guy threw it together where one workout you go heavy and low reps, then you to 50 reps straight the next workout, then you do multiple 15 rep sets, etc. HOW THE **** WILL THAT HELP YOU GROW? you don't keep your muscles "guessing" because that is ridiculous. there was no way to chart forward progress, because i was doing something new EVERY workout.

w/ DC, you cycle back to a workout every 2 weeks - the objective is to increase weight, reps, or both every 2 weeks for each exercise. you can easily see progress.

[sweetipod]

Explain the philosophy behind the Doggcrapp training techniques.

Heavy progressive weights, lower volume but higher frequency of body parts
The goal is to continually get stronger on key exercises as a result you will be getting continually bigger. making people grow about 2 and a half times as fast the normal rate.
A typical workout for the masses is (lets use chest for an example) doing a body part once every 7 days and sometimes even once every 9 days. lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should achieve almost an inch of thickness. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it. You can train in a way so you can train chest 3 times every nine days and you will recover and grow faster than ever. If you train chest 3 times in 9 days you are now doing chest roughly 136 times a year!

What is the best Doggcrapp workout? Be specific.

MON TUES THURS FRI- For people who have (above normal) recovery ability (hitting body parts twice in that time-or twice in 7 days)

MON WED FRI MON- For pretty much the norm of society with average recovery ability--hitting body parts twice every 8 days

MON TUES THURS FRI- With body split into three parts-for people with hectic schedules these are extremely short workouts yet stay roughly in the same scheme as the above.
On this schedule someone would group body parts like the following:

DAY ONE:
Chest
Shoulders
Triceps
(Stretches)

DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness

DAY THREE:
Calves
Hamstrings
Quads
(Stretches)




In the first week of doing this, day one would be hit on Friday again and then the Monday of the following week would be Day 2 again, Tuesday would be Day 3, Wednesday off, Thursday-day one again etc. You would still be hitting body parts twice every 9 days and these workouts would be about 35 minutes tops.

A work out example
First exercise smith incline presses (ill use the weights I use for example) 135 for warm-up for 12--185 for 8 warm-up--225 for 6-8 warm-up-----then 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!--that's it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes and that's it for chest and on to shoulders, triceps and back........the next day I come in to do chest would be day 4 and I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the next day I come in to do chest is day seven and I would do my third favorite exercise rest paused and then the cycle repeats. Three chest workouts in nine days with low enough volume to recover in between workouts and high enough intensity and load to grow rapidly--my workouts last an hour—I'm doing one exercise for one all out balls to the wall rest pause set (I don't count warm-ups only the working set) ---so in simple terms I am using techniques with extreme high intensity (rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases (damage/remodel/recover) I can do in a years time.

Just in case any of you were confused every body part is hit 3 times in 9 days and advanced techniques such as rest pause is used (if it can be used)....Some exercises like hack squats and some back rowing exercises don't allow themselves to rest pausing too well. A sample couple of days for me would be the following (I'm not including warm-up sets--just working sets):


Day One:
Chest- Smith incline 375 x 15 reps rest pause (RP) and 20 second static rep at end
Shoulders- Front smith press-330 x 13RP
Triceps- Reverse grip bench 315 for 15-20 reps rest paused
Back width- Rear pull downs to back of head 300 x 18RP (20 second static at end)
Back thickness- Dead lifts straight set of 12-20 reps

Day Two:
Biceps- Dumbbell curls rest paused for 20 reps
Forearms- Hammer curls rest paused for 15
Calves- On hack squat straight set for 12 reps but with a 20 second negative phase
Hamstrings- Lying leg curl rest paused for 15-20 reps and then 20 second static at end
Quads- Hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

DAY Three: Off

Day Four & Five: Same as day one with same concepts but different exercises (and again the same with days seven and eight)

Every exercise is done with a controlled but explosive positive and a true 6-10 second negative phase. And the absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad

Who would benefit the most from a Doggcrapp training routine?

Any one looking to grow and recover faster by all means.


How does Doggcrapp compare to other training methods?

Max-ot is moderate volume from what I have seen. You cant start to compare doggcrapp to any other training methods.



Bonus Question: Have you ever used the Doggcrapp training method? How were the results? If not, do you plan on using Doggcrapp training? Why or why not?

I am 15 years old. I did try it once but the intensity was too much for me. I don’t think any teen Is able to keep up with it. I plan to try it after a year or two.

[dellsguy67]

Explain the philosophy behind the Doggcrapp training techniques.

Heavy progressive weights, lower volume but higher frequency of body parts
The goal is to continually get stronger on key exercises as a result you will be getting continually bigger. making people grow about 2 and a half times as fast the normal rate.
A typical workout for the masses is (lets use chest for an example) doing a body part once every 7 days and sometimes even once every 9 days. lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should achieve almost an inch of thickness. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it. You can train in a way so you can train chest 3 times every nine days and you will recover and grow faster than ever. If you train chest 3 times in 9 days you are now doing chest roughly 136 times a year!

What is the best Doggcrapp workout? Be specific.

MON TUES THURS FRI- For people who have (above normal) recovery ability (hitting body parts twice in that time-or twice in 7 days)

MON WED FRI MON- For pretty much the norm of society with average recovery ability--hitting body parts twice every 8 days

MON TUES THURS FRI- With body split into three parts-for people with hectic schedules these are extremely short workouts yet stay roughly in the same scheme as the above.
On this schedule someone would group body parts like the following:

DAY ONE:
Chest
Shoulders
Triceps
(Stretches)

DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness

DAY THREE:
Calves
Hamstrings
Quads
(Stretches)




In the first week of doing this, day one would be hit on Friday again and then the Monday of the following week would be Day 2 again, Tuesday would be Day 3, Wednesday off, Thursday-day one again etc. You would still be hitting body parts twice every 9 days and these workouts would be about 35 minutes tops.

A work out example
First exercise smith incline presses (ill use the weights I use for example) 135 for warm-up for 12--185 for 8 warm-up--225 for 6-8 warm-up-----then 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!--that's it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes and that's it for chest and on to shoulders, triceps and back........the next day I come in to do chest would be day 4 and I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the next day I come in to do chest is day seven and I would do my third favorite exercise rest paused and then the cycle repeats. Three chest workouts in nine days with low enough volume to recover in between workouts and high enough intensity and load to grow rapidly--my workouts last an hour—I'm doing one exercise for one all out balls to the wall rest pause set (I don't count warm-ups only the working set) ---so in simple terms I am using techniques with extreme high intensity (rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases (damage/remodel/recover) I can do in a years time.

Just in case any of you were confused every body part is hit 3 times in 9 days and advanced techniques such as rest pause is used (if it can be used)....Some exercises like hack squats and some back rowing exercises don't allow themselves to rest pausing too well. A sample couple of days for me would be the following (I'm not including warm-up sets--just working sets):


Day One:
Chest- Smith incline 375 x 15 reps rest pause (RP) and 20 second static rep at end
Shoulders- Front smith press-330 x 13RP
Triceps- Reverse grip bench 315 for 15-20 reps rest paused
Back width- Rear pull downs to back of head 300 x 18RP (20 second static at end)
Back thickness- Dead lifts straight set of 12-20 reps

Day Two:
Biceps- Dumbbell curls rest paused for 20 reps
Forearms- Hammer curls rest paused for 15
Calves- On hack squat straight set for 12 reps but with a 20 second negative phase
Hamstrings- Lying leg curl rest paused for 15-20 reps and then 20 second static at end
Quads- Hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

DAY Three: Off

Day Four & Five: Same as day one with same concepts but different exercises (and again the same with days seven and eight)

Every exercise is done with a controlled but explosive positive and a true 6-10 second negative phase. And the absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad

Who would benefit the most from a Doggcrapp training routine?

Any one looking to grow and recover faster by all means.


How does Doggcrapp compare to other training methods?

Max-ot is moderate volume from what I have seen. You cant start to compare doggcrapp to any other training methods.



Bonus Question: Have you ever used the Doggcrapp training method? How were the results? If not, do you plan on using Doggcrapp training? Why or why not?

I am 15 years old. I did try it once but the intensity was too much for me. I don’t think any teen Is able to keep up with it. I plan to try it after a year or two.


80% or more of this is cut and pasted - why not just link this to a place where the program is outlined?

[Blast_]

80% or more of this is cut and pasted - why not just link this to a place where the program is outlined?

Agreed almost all copy and pasted. You can't win by plagiarizing! ...right? :D

[dellsguy67]

Agreed almost all copy and pasted. You can't win by plagiarizing! ...right? :D

right - i need some new supps soon, so winning for me would be a good thing......

[WMD]

the first rule of doggcrapp is you do not talk about doggcrapp

[sweetipod]

cut & pasting is still an effort. and anythnig 4 free supps.

i wrote sum of it.

[Blast_]

cut & pasting is still an effort. and anythnig 4 free supps.

i wrote sum of it.

Sell out. :D

[imaDCsellout]

The DC Philosophy
Dante Trudel’s Doggcrapp (DC) training is a deviation from the volume training that 99% of the bodybuilders out there do. Dante started off his quest as a bodybuilder with the old volume training concepts like everyone else did. He followed what he read in magazines for a couple years, skipping around training program to training program. Eventually, he realized all of what he had been reading was all based on obsessive-compulsiveness. It was far simpler to gain mass than he and many others though. Instead of the “I must do 4 sets each of inclines, declines, flat bench, cable cross-overs to hit my chest at all angles so I can grow,” over the past decade and a half or so, he created a more straightforward way to gain mass that has come to be known as DC training. The fundamental principles of DC training include incredibly heavy weights, multi-rep rest pausing, low volume with higher frequency, extreme stretching, carb cutoffs, low intensity cardio, high protein intake, and blasting and cruising phases.

Heavy weights are essential for training DC. According to Dante’s philosophies, although strength gains do not completely equate to size gains, a bodybuilder that makes the greatest strength gains(in a controlled manner) will make his/her greatest size gains. It’s ridiculous to see how many 160lb bodybuilders claiming that you don’t have to lift heavy to get big, but you never see those same small bodybuilders benching 405lbs, squatting 550lbs, and deadlifting 655lbs. A bodybuilder who can throw around that kind of weight will be no doubt an above average bodybuilder.

As for rest pausing, you pick a rep range to reach and you pick the heaviest weight you can use for that exercise. You’re not there to get a “pump” or whatever you want to call it. You want to lift that weight with all out intensity for how ever many reps you can handle. After you hit your first failure, sit up and recuperate for 12-15 breaths, then go at it again with the same weight until you hit failure. Rinse and repeat one more time. This is the multi-rep rest pause technique that you must use on many of the exercises, with a few exceptions of course. You do not rest pause quad and back thickness exercises for safety reasons, and forearms also do not need to be rest paused.

One part of DC training that makes it very unappealing to experienced volume trainers is because of its very low volume. It’s one set per body part per workout. “One set? I can’t get much out of one set!” Believe me, after hitting failure 3 times within that one set, you should not be able to do any more. The split looks like this:

Monday: chest, shoulders, triceps, back width, back thickness
Wednesday: biceps, forearms, calves, hamstrings, quads
Friday: repeat of mondays bodyparts
Monday: repeat of wenesdays bodyparts

You will cycle through this 2-way split. Pick one exercise for each body part for three different workouts. That means on Monday (week 1), incline bench presses are done, Friday (week 1) decline presses are done, then on Wednesday (week 3) flat dumbbell presses are done. I will write a full sample DC rotation later. Here are some examples of exercises that can be done.

Chest:
incline barbell press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)

Back width:
front rack chins (11-20rp)
front pulldowns (11-15rp)
close grip pulldowns (11-15rp)

Back thickness: (back thickness exercises and quad exercises are not rest paused due to safety)
deadlifts (6-9reps) + (9-12reps)
rack deadlifts (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)

Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)

Quads: (quads are done with one heavy set 6-10 reps, a 3-5 minute rest, then a lighter widowmaker (20-repper) set but still very very heavy)

free squats (6-10 rep straight set) then (20 rep widowmaker)
hack squats (as above)
leg press (as above)

Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
straight leg deadlifts (straight set of 15-25 reps)

Biceps:
dumbell curls (11-20rp)
preacher curls (11-20rp)
barbell drag curls (11-20rp)

Forearms:
pinwheel curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)

Triceps:
reverse grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp)
close grip bench presses (11-20rp)

Calves: (all calf exercises are done with a very slow negative and a extremely long stretch. This will be intense and one of the hardest things you will do on DC. When you are up on the toes slowly lower it down over the course of 5 seconds, and once you reach the bottom, hold it for a deep stretch for 15-20 seconds)

leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)

Other exercises can be incorporated as well. One of the major aspects DC advocates is compound movements. Isolation movements have their place, but who can seriously make huge strength gains doing lateral raises. Maybe you can go from 20lbs to 50 or 60lbs or so, but that’s not a huge strength gain. Those people who go from military pressing 155lbs to 315lbs will sure as hell have nice deltoid development.

One of DC training’s best features is the extreme stretching techniques. These are best done for a body part directly after its exercise. These will stretch fascia and help recovery immensely. These are a must!

These are best described by Dante:


Chest

Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder

Triceps

Seated on a flat bench-my back up against the barbell---75lb dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell down with the back of my head

Shoulders

This one is tough to describe--put barbell in squat rack shoulder
height--face away from it and reach back and grab it palms up (hands on
bottom of bar)---walk yourself outward until you are on your heels and the
stretch gets painful--then roll your shoulders downward and hold for 60
seconds

Biceps

Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if
you can make it 60 seconds you are either inhuman or you need to raise the
bar up another rung

Back

Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup bar (with wrist straps)
to see who could get closest to 3 minutes--I never made it--I think 2 minutes
27 seconds was my record--but my back width is by far my best body part--I
pull on a doorknob or stationary equipment with a rounded back now and it’s
way too hard too explain here--just try it and get your feel for it

Hamstrings

Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds

Quads

Facing a barbell in a power rack about hip high --grip it and simultaneously
sink down and throw your knees under the barbell and do a sissy squat
underneath it while going up on your toes. Then straighten your arms and lean
as far back as you can---60 seconds and if this one doesn't make you hate my
guts and bring tears to your eyes nothing will---do this one faithfully and
tell me in 4 weeks if your quads don’t look a lot different than they used to Calves
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one
set twice a week too). I don’t need to stretch calves after because when I do
calves I explode on the positive and take 5 seconds to get back to full
stretch and then 15 seconds at the very bottom "one one thousand, two one
thousand, three one thousand etc" --15 seconds stretching at the bottom
thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7
reps (I always go for 12reps with maximum weights)--do this on a hack squat
or a leg press--my calves have finally taken off due to this and caught up to
the rest of me thank God.

The DC routine is not complete without the DC diet and cardio paired with it. DC’s recommended diet and cardio mainly consists of high protein intake (2g per lb of bodyweight), low intensity cardio 3-6 times a week (depending on your body-type), high water intake (2 gallons/day), and a 6pm carb cutoff (or 4-5 hours before you sleep). The point of this is to make your body into a “human blast furnace” as Dante would call it.

[imaDCsellout]

Blasting and cruising phases are needed as well. A blast, where you continually beat the log book and eat like a monster, is usually 4-12 weeks depending on the individual’s recovery time. During the blast it is crucial to write down every exercise you do and the pounds and reps you did because you must beat that weight every time. After that, a cruise is needed to fully recover yourself and your CNS. During a cruise, do sets of 20 for every body part and never go to failure. The point is to recover and maintain. You may also drop a meal during the day. The cruise should last about 10 – 14 days.

There are many other aspects that may not have been covered so it is necessary to contact Dante personally to fully achieve the phenomenal DC results.

So what’s the best Doggcrapp workout?
Here is a list of DC’s approved exercises:


CHEST
incline smythe
decline smythe
hammer strength press
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smythe presses to front
smythe presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
shoulder press

TRICEPS
close grip bench in smythe
reverse grip bench in smythe
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS
deadlift
rack deadlift
T-bar rows
smythe rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS
squats
smythe squats
hack squat
leg press
Out of those pick three different exercises for every body part and arrange them in a split like this:

Monday: chest, shoulders, triceps, back width, back thickness
Wednesday: biceps, forearms, calves, hamstrings, quads
Friday: repeat of mondays bodyparts
Monday: repeat of wenesdays bodyparts

Use 1 exercise for each body part. So having picked 3 exercises for each body part, you should have 6 different workouts, making a full rotation of the workouts lasting 2 weeks. It’s imperative you bring a log book to the gym and every time you come back to the exercise you must beat the weight you did last time. If you are eating, sleeping, and training correctly, you should be able to surpass all your weights. If you do not beat the logbook, you must switch the exercise out for a new one.

So… what’s the best Doggcrapp workout? You must make one yourself or contact Dante to find out what’s right for you.

How is DC different from other training methods?
DC training is extremely low volume (1 working set per body part only) at a higher frequency. Period.

Who would benefit the most from a Doggcrapp training routine?
A very experienced bodybuilder who knows their body’s limits, recovery abilities, and how to generate the needed intensity to beat the log book. This is for those bodybuilders that have tried many other programs and routines. DC will help break those plateaus. This is not for teenagers who have only been training a year or so. If you are a teenager, however hardcore you think you are, you are not ready for DC training.

Bonus Question: Have you ever used the Doggcrapp training method? How were the results? If not, do you plan on using Doggcrapp training? Why or why not?p
I have not tried DC training since there are so many more options out there before jumping into such an intense training program. I do plan to try DC after a couple of more years when I am actually experienced enough to tackle such a feat.

[user25891]

Wow, Strong cut and paste, tosser.

Jason

[imaDCsellout]

I tried my best to put everything in my own words. I posted the "copy and pasted" material in quotes.

[dellsguy67]

cut & pasting is still an effort. and anythnig 4 free supps.

i wrote sum of it.


yes, but what i was getting at was that it really wasn't YOUR writing. that was written up at some point by DC himself, and you cut and pasted it.

[dellsguy67]

Wow, Strong cut and paste, tosser.

Jason

no **** - it's like everyone is doing their best to not just link directly to _______________.com where there is DC stuff all over.

to those of us who have done the program and know what it is like, it kicks ass. it is hard, and you need to REALLY be devoted to it, because you need to bring your "A" game every day you lift. if you don't beat the log book, it SUCKS!

if someone said "tell me about Westside and i'll give you credit to my supplement store," is it fair for me having NEVER tried WSB to go out and cut and paste any and all info i can, and then expect to win a little contest?? Definitely not. in all honesty, the point of a thread like this is to answer some basic questions on DC's program - i just don't think cutting and pasting someone else's words is what this thread is about.....then again, the majority of you use this method to pass most of your high school classes, so maybe this is how life works in your little world.

[user25891]

no **** - it's like everyone is doing their best to not just link directly to _______________.com where there is DC stuff all over.

to those of us who have done the program and know what it is like, it kicks ass. it is hard, and you need to REALLY be devoted to it, because you need to bring your "A" game every day you lift. if you don't beat the log book, it SUCKS!

if someone said "tell me about Westside and i'll give you credit to my supplement store," is it fair for me having NEVER tried WSB to go out and cut and paste any and all info i can, and then expect to win a little contest?? Definitely not. in all honesty, the point of a thread like this is to answer some basic questions on DC's program - i just don't think cutting and pasting someone else's words is what this thread is about.....then again, the majority of you use this method to pass most of your high school classes, so maybe this is how life works in your little world.

Thats why I wrote exactly what I did...the funny part is how guys cut and pasted misinformation about the program. You know, If I really was as worried about winning this particular contest as I was about making sure people got the right info, I would've posted the 18 page thing I wrote awhile ago!

Jason

[user25891]

Winner???

Jason

[sweetipod]

yes, but what i was getting at was that it really wasn't YOUR writing. that was written up at some point by DC himself, and you cut and pasted it.

yo buddy any workout is writin by some1. we just take it and tweak it a lil.
i addmit that i did copy it from other sites. isn't a remix made by a dj.

[user25891]

yo buddy any workout is writin by some1. we just take it and tweak it a lil.
i addmit that i did copy it from other sites. isn't a remix made by a dj.


Are you retarded? Your post is quite possibly the dumbest thing I've ever read.

Jason

[Elliptical Envy]

WTF @ the DC sellout name.

[dellsguy67]

yo buddy any workout is writin by some1. we just take it and tweak it a lil.
i addmit that i did copy it from other sites. isn't a remix made by a dj.

i understand, but to be honest, dj's remixing songs and teens "tweaking" programs is about as useless as tits on a duck.

DC's principles have been tested over and over again, and any tweaking that might need to be done HAS BEEN DONE.

again, the objective here was to honestly answer the DC questions asked by the webmaster. if the objective was to copy and paste as much info as possible, you'd win a gold medal.

[dellsguy67]

Winner???

Jason

PS - the score is now Jason Pegg and Dellsguy: 2, plagiarising teens: nothing

[Blast_]

Winner?

[ExtraMediumDogg]

yo buddy any workout is writin by some1. we just take it and tweak it a lil.
i addmit that i did copy it from other sites. isn't a remix made by a dj.
Well buddy if you had done more than the bare minimum amount of research on the program you would know that one of the top things Dante does not want done to the program is someone who doesn't know what it is about and has no experience with it "tweaking" it.

With that being said, I'd just like to point out two things. First, that you have admitedly partialy misled anyone who reads this thread who does not know about DC.
Secondly, by copy and pasting info like this, it's like playing telephone in grade school. The first person says potatoe and by the end of the chain the message is "Al Gore invented the internet".

[allnaturaljon]

Tits on a duck!?!? Priceless. lol

[dellsguy67]

Tits on a duck!?!? Priceless. lol

yes, tits on a duck.

SO WHO IS OUR GRAND PRIZE WINNER? i have some goodies to stock up on....

[dellsguy67]

here's another DC tip for you:

consistency. this is what a lot of lifters....myself included....can always stand to improve on. in order to continually gain on DC and not overtrain or hit walls, you need to be consistent w/ your sleep at night, and your food intake during the day. half assing the meals or missing them altogether doesn't do your CNS any favors, and it is just you proving that you wasted your time in the gym because you cannot commit to a serious eating plan.

not really magic wisdom fellas, just common sense factors to reach your goals.

[dellsguy67]

anyone? hello?

[Elliptical Envy]

Who won?

[sweetipod]

we gota wait a week or 2

[dellsguy67]

we gota wait a week or 2

OR 3 or 4.......

[ExtraMediumDogg]

OR 3 or 4.......
http://www.bodybuilding.com/fun/wotw53.htm

Topic of the week: week 56, how many errors can you find in what was posted on the main page when it comes to DC.


Bodybuilding.com, the "collect them all" guide to lifting programs.

[dellsguy67]

i can't bring myself to read that

[rev_sallen]

The DC method is the Chris Aceto's "Championship Bodybuilding" with some slight changes or vise-versa (I don't mean to imply that DC got his method from Chris or vise-versa... but they are really similar). Then again, are not all new "programs" only old programs that have been tweaked to fit the person’s body composition that has tweaked them? I have read the DC article in either flex or muscular development (I read both) and have been using that for about 6 weeks. I really like it. However I am an avid reader and have read several books by Chris Aceto and when I read about the DC method I found amazing similarities i.e. 3 or so warm ups (pyramids) to the working set of failure then rest pause. Yes, there are some slight differences but when I read both Chris and DC I thought, "Wow, which one of these guys read the other guys stuff first." Anyway, what is all the secrecy about? If DC rejects most people and only a few select IFBB pros get in, then all us other neophytes are left in the cold. Why doesn't he right a book on it? I would buy it. I love to educate myself. If he doesn't want to because the "program" must be specific to each person, then why does he reject so many applicants? He has found a technique that seems to work well... of course Ronnie and Jay seem to have found systems that work well for them. I think it boils down to each person trying many different "programs' to see what their body responds best too. I have combined the DC and the Aceto's methods to come up with my own style. I call it the "educate to stimulate and DNA will resonate" style... (Sorry just being stupid). For real... some of the talk on this site sounds like the WE HAVE IT DC VS. You ain't gonna get it DC. Hey, DC... write a book and let the masses enjoy the techniques and education that you have acquired through trial and error. If the DC followers know people are being misinformed and are really that concerned about people using the system in a wrong way then correct it through educating the masses on the right way. People will still want the personal training. The 4x10 workout has been around forever and so have the squat and bench but personal trainers are still making big bucks teaches others the 4x10 bench, squat, etc.

I hope this doesn't sound like I am slamming DC because that is not my intent. I have read the one article and started using it and have enjoyed the method so far. It is much more intense than anything I have done previous. I am glad he shared that much with the magazines readership. I can say it has improved my workouts. I can't wait to get to my monday workout. Anyway... I just didn't want this to sound like a slam... the secrecy about those "in the know" to those "out of the know" just gets under my skin.

What I really want to know if the following... I keep a journal of all my nutritional info and eat 6 meals a day... fish, lean red meat, non-fat dairy, whole grains, veggies etc. But I want to know what the best supplements is. I will not use gear but something legal and not toxic to my body that causes my body to react like it is on gear would work for me... anyone got any thoughts on the best thing they have found. I have used creatine, glutamine, bcaa's, cla, l-tyrosene, Leucine, arginnine etc. and really my body doesn't seem to respond in amazing ways to any of it... only since trying the DC/Aceto way and logging my diet to stay consistent with calories, ft, carb and prtn have I started to see some good progress. Thanks all... have a great WORKOUT.

[dellsguy67]

you have absolutely no ****ing clue what you're talking about. you basically say "DC is _________ program w/ a few tweaks".....AND THEN you attempt to use your vast knowledge to justify your stupidity, and then you say it is just way to intense for you.....and the icing on the **** cake is when you say "what is the best supplement."

DC/Aceto??? gosh, i can't wait for your response @ 3:30 when school is out, junior.

[dellsguy67]

WTF?!? i can't say ****? i can't swear on this board because it will produce a *****

**** that

[rev_sallen]

Howdy dellsguy67... I am sure that I have not been working out near as long as DC or yourself. I did not say that I was Mr. Know it all on the subject of bodybuilding... what I said is that I am an avid reader and that I have read books by Chris Aceto as well as many other writers on body builder and when I read the article on DC's techniques it sounded real close to what Chris Aceto recommends. I did not mean to offend DC or Chris either way just making an observation of what I found. If you don't beleive me read the book... you cannot deny something that is in black and white with a copyright date on it. If I remember correctly Chris only suggests doing the final set to failure with a second to failure set of a couple of reps but DC adds even one more to that to try to sqeeuze just one more out. I like it and I use it. I didn't say it was "too" intense, simply that it was intense and I like it. As far as the icing on the cake... I still wish someone would recoommend some great icing for me because I feel that I have found the best workout program for my body and need to look no further (DC/Aceto tweaked for me) but this junior would like to know the best supplement.

I honestly wasn't trying to stir anything up... maybe I should have restated it this way... "It appears to me that 2 great bodybuilders have found one central bodybuilding truth (with only minor differences). DC and Chris Aceto both have programs that are very similar and this truth being discovered by two great bodybuilders should confirm that they truly found something that works well with many body types. I have used both and have combined them to create a program that works great for me... IT IS INTENSE AND I LOVE THE INTENSITY. Read that again (I LOVE THE INTENSITY AND IT IS IN NO WAY TOO INTENSE FOR ME (that was in caps so no one misunderstands my intent).

NOW... would someone be so kind as to tell me about a supplement that seems to work wonders for them. I have tried various companies creatine (BSN, Dymatize, EAS, HSN, etc.) I have tried Anator p70 and everything in between right now I am testing M1-BOL by Fizogen... My body does not seem to respond great to anything... I notice a little more energy on some products more so than others but I want size... Thanks.

[Muscle1.]

LOL, Bravo, bravo. This is truely one of the worst threads in history!

[Blast_]

rev, less supplements, more food.

[rev_sallen]

Thanks blast. I have increased my calories by 20% keeping my fat to about 15-20% of calories and splitting the rest between Protein and carbs... I just started about 4 weeks ago... previous to I was trying to get lean but alas summer is over and it is time to get some size... I am going to wait another 2 weeks and if I have not gained at least 5 pounds over the course of those 6 weeks I am bumping up again another 20% in calories keeping the ratio's the same. Thanks again for the input.

[MetalMikeXVI]

":: WEEK FIFTY-THREE ::

TOPIC: What Is The Best Doggcrapp Workout?

One honorable mention (no store credit awarded this week):

1. imaDCsellout

HAHAHAHA...smooth bb.com...smooth..