The Basics
I'm not sure exactly how this training method got the name of DoggCrapp, but it is a method that is easily identified by many in the iron game. It is the brainchild of Dante Bautista and there appears to be a love/hate relationship with his training philosophy among those in the sport - people either love it or hate it. There appears to be very little middle ground. I am not sure why this is, because the training style really isn't that radical.
As mentioned earlier, "Cycles for Pennies" laid out the basics of the training program. You can find some training logs with people using DC training. I perused a few of them and you most certainly should. These threads and logs show you how others are doing this training program:
However, most training logs are generally short term, and provide limited insight and value.
DC Buzz
So, what's the program, the buzz, and my take on it? That's what I'll fill in as I go. As far as the big questions:
1. Is DC training effective?
Yes. I have seen significant gains in strength, size and weight.
2. Is DC training tough to follow?
Depends. If you haven't trained with much intensity in your past, then it is a difficult system. If you are a novice trainee, I wouldn't recommend this training method. If you have been training for more than a couple of years, then this training isn't that difficult to follow.
3. Is the DC training system the best method of training?
Better save this one for the end.
The Program
Although I am not the source or authority on DC training, I have enough experience to provide my interpretation and my adaptation. If you really want the true training and diet program, go directly to DC or one of his personally-trained trainers.
One of the bases of DC training is the liberal use of a seldom-used overload principle, rest-pause training. Rest-pause training takes you beyond failure, essential in providing a stimulus for muscle growth. Additionally, it allows you to recruit a maximum amount of muscle fibers to accomplish the work.
To do a rest-paused set for this training program, you start with a set to failure. After this first set is done, rack the weights and pause for a roughly 20-30 seconds. You can either count by time (20-30 seconds) or count the number of breaths between sets.
I use 12-15 deep breaths between sets. After the rest, perform a second set with the same weight, again taking it to failure. Take one last rest-pause and then do a third and final set.
For the entire set, you should be performing anywhere from 10 to 25 total repetitions. The breakout for the set could look something like this: 9 reps, then 4 reps, then 2 reps. For most exercises, I preferred the higher repetition range, between 13-18 reps.
Looking at the set, you see another plus of the system, use of both low and high repetitions sets. Combining the two in the workout stimulates both muscular growth as well as strength improvement.
DC training also limits the number of working sets per muscle group. Often this is one or two sets (most exercises are done in a rest-pause fashion when they can be done safely) and an extreme stretch. An explosive positive and controlled negative is used for set pace. Static holds are also considered in the program at more advanced stages - and are something I used sparingly.
The low volume of work enables more rapid recuperation and a shorter turnaround time between workouts. The whole body is trained over two workouts. The system is typically set up with training sessions on a Monday, Wednesday, Friday rotation. With this typical split, every bodypart is worked twice within an 8-day period.
Intensity level is high in this program. DC training has a High Intensity Training (Mentzer-style or Yates-style training) feel to it in that it focuses on performing a limited number of sets to maximum intensity. And like other high intensity programs, dense muscularity is a common result.
Important Aspects
Three other important aspects to the training program are exercise rotation, record keeping, and breaks in training.
None of these principles are all that radical. Most any training program you can train with incorporates some of these elements. The DC training method just rolls them into one and sticks with them.
Exercise Rotation
The program is set up with a 3-workout rotation. Each of these three workouts has distinct exercises. The rotation would be A1, B1, A2, B2, A3, B3, A1, B1, etc... with A being the first half of the body and B being the other half.
Training Journal
A second important aspect of the program is maintaining a training journal with your exercises, weights and repetitions. The idea behind keeping a journal is that more work must be preformed in each successive workout.
For example, if the bench press was used with 12 total repetitions at 315 pounds in the first A1 workout, you should be performing more repetition with the same weight or be using greater weight in the bench the next time you perform an A1 workout.
And when you think about it, you should be making progress each time you are training using this method. The exercise rotation provides a natural break of roughly 12 days from the first performance of an exercise to next performance of the exercise. This should be ample time to recover, grow and overcompensate, thus enabling more reps or weight to be used.
Training Breaks
The last important aspect of the program is taking a break from training, or cruising. The break gives your joints, tendons and central nervous system time to recover. I was taking a week off from lifting roughly every 10 weeks. During the week off, I usually did one or two light weight-training sessions, no exercises to failure.
Customization
As mentioned earlier, I deviated from the basic program. To start, I used a three-day split. The three-day split is due to my time constraints and recovery ability. My commitments outside the gym often take precedence over gym time. I found that the typical two-day split workouts required too much time. Generally the three days I lifted were non-consecutive and varied from week to week based on my work schedule.
Although I used a limited number of working sets, I still needed adequate warm-up sets. Coupled with some cool-down after the workout and recovery between sets, the two-day split workouts were taking roughly 90 minutes to finish - a bit longer than I often had time for.
When I shifted to a three workout split, I was in and out of the gym in roughly an hour. To adapt things more to my liking, I used an exercise schedule and split like this:
Round 1
Training Split, Day One.
Combo Workout Focus Exercises
A1 Chest, Delts, Triceps Incline Press, Side Lateral Dumbbells, Rear Laterals, Close-Grip Bench Press
A2 Back, Traps, Biceps Rows, Underhand Pulldowns, Shrugs, Bar Curls
A3 Legs Seated Leg Curls, Seated Calf Raises, Squats
Round 2
Training Split, Day Two.
Combo Workout Focus Exercises
B1 Chest, Delts, Triceps Flat Bench Press, Seated Arnold Press, Rope Pushdowns
B2 Back, Traps, Biceps Lat Pulldowns, Cable Rows, Hiss Shrugs, Preacher Curls
B3 Legs Standing Calf Raises, Hack Squats, Adductor Machine, Lying Leg Curls
Round 3
Training Split, Day Three.
Combo Workout Focus Exercises
C1 Chest, Delts, Triceps Hammer Incline, Seated Overhead Press, Dips
C2 Back, Biceps EZ Curls, Zottman Curls, Chin-Ups, Deadlifts
C3 Legs Stiff-Leg Deadlifts, Calf Press On Leg Press Machine, Leg Press
As mentioned, there are a couple of things that I changed for my own liking. The program didn't include much direct deltoid work for the medial and posterior heads, since the program included deadlifts, rows, and presses.
I added the additional direct deltoid work when I wasn't using the heavy lifts that stimulated the deltoids indirectly. And like deltoids, I included some direct trapezius work. This traps training was done on back days when I didn't deadlift.
For quads, the program calls for a two sets. The first set would be 4-8 reps followed by a second set of 20 reps. The program calls for quads to be done last in the training session because you should be spent after training them. For regular squats, that is true.
However, I found I had enough left in the tank after hack squats, so I moved them before the remainder of legs. Additionally, I added a set of adductor exercises after hack squats.
Back exercises were of two varieties, either for width or for thickness. And like quads, back exercises should be done in a two-set manner to reduce the risk of injury. For deadlifts and rows, I used the two low-rep sets. For pulldowns and chins I did rest-pause sets.
Calves are also unique. DC training calls for 1 set. However, this set would be performed with a 10-15 second pause/stretch at the bottom of the repetition. I modified this by doing a set with the 10-15 second stretch for roughly 7-12 reps, followed by a set with no pause/stretch for about 12-20 reps.
Based on my energy levels, I often added an additional X-rep set to the training program. I particularly liked to use some of the machines available at my gym for the X-rep sets. I was usually performing one or two X-rep sets per training session. For example, I used the seated row machine at the end of the C2 workout and focused on reps from roughly 1/4 to 3/4 stroke.
Stretching
The stretching in the program is unique and needs some further explanation. The stretch is used to stimulate fascia expansion, which manifests itself in additional size. Validity is questionable, but I do believe it the stretch also assisted my recovery. I'll go through the stretches for each bodypart.
Chest
On a flat or incline bench, take a pair of dumbbells to the extended, lockout position. Do a 10 seconds controlled negative rep into a deep stretch at the bottom of a press. Maintain the position by resisting at the stretch position.
Triceps
Performed like an overhead dumbbell extension. From the extended overhead position, slowly lower the dumbbell down into the stretch position and resist the weight while leaning back slightly.
Shoulders
Face away from a squat rack and grab a barbell in the rack that's roughly shoulder height. While maintaining a palms up grip on the bar (hands below the bar), walk out until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for a minute.
Biceps
Just like the shoulder stretch position but hold barbell palms down now (hands over the bar)--sink down to stretch your biceps.
Back
Probably a little different than found elsewhere, I prefer a weighted hang from the chin bar. I like using two positions, one with my back contracted (lower back raised) and the other with my lats flared out.
Hamstrings
Place one leg up on a high barbell, grab either your toe or the barbell and force your upper body to your knee. After a minute stretch, repeat it with the other leg.
Quads
Basically a sissy squat with the bottom position held as a stretch. The sissy squat should be with your weight on your toes and your upper body leaning back as far as you can go (head touching the floor is best).
Calves
Stretching for the calves is done as part of the exercise routine. Hold the stretch part of the exercises for 10-15 seconds.
Nutrition
A specific aspect of DC training is nutrition and, in particular, protein intake. Protein intake should be in excess of requirements during this program. The thought is that excess protein is the key to repair, recovery, and mass development. Most information on the "DC diet" recommends roughly two grams of protein for each pound you weigh.
During my take on DC training, I was consuming roughly 1.5 to 2 grams of protein daily. Diet and nutrition is a "black box" topic that isn't discussed by DC trainees. I would refer you to the DC gurus on this aspect of the program is you want the real deal. If you're looking for a general guideline, 1.5 - 2 grams of protein per pound of bodyweight is fine and proved more than satisfactory for my results.
Reply With Quote
Originally Posted by Edgar
