How come i have never heard of DC here ?

[DSM4Life]

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.

[Edgar]

dog crap training is the shiz nis.

[TR'05]

Shit loads of great training methodologies are slept on here.

DC is a tremendous mass building program.

[Edgar]

DC is also located in Washington.

[novastepp]

never tried it, i cant get good enough explanations on how it works.

[xlxBigSexyxlx]

I might have to give it a try.

[godkilla]

used it for a short time last year. the size gains where prett good but the strength gains where even better.

[DSM4Life]

Some DC freaks

http://www.youtube.com/watch?v=DwjUo9FYthk

[Edgar]

that stuff is dog s h i t

just j/k lol

my buddy loves dc training Im going to get him to join us, he has alot of experience with dc training.

Ill be back.

[B.E.N.]

There is info on Doggcrap on here. I remember reading Daunte and Ronnie going back and forth with each other.

Have to have your mind right to lift effectively with Doggcrap becuase it requires intensity for each lift, each rep. I am I fan...just don't think it is for the someone that is not willing to sack up.

[wildjojo1]

dog crap training is the shiz nis.

Edgar I will see you at the gym tommorow *****. Don't ever talk shit about dc.

[wildjojo1]

I think most of the people on this forum don't talk about dc cause they are 18 year kids. I know that there are some hard core people on this site but I can tell by some of the questions asked there are a lot of newbs to the iron game. I'm not an expert at the dc thing but have done it before and am currently doing it now. I'll tell you one thing the streangth gains from dc are like the ones you get when your on the juice. I have only done 1 cycle and that was years ago. I didn't use pct and wasn't consistant with my training at the time. So I do know what it feels like to be on. DC is not for everybody. If you don't like to train heavy day in day out then go to your 12 rep ***** crap. You want to get big you gotta lift big. Bar bending weights is what I'm talking about. intensemuscle.com has aforum dedicated to dc. Dante himself is on there. I'm in to my 3rd workout cycleabout 20 days and I've put on 6lbs. So if you think you can train like a rabid pittbull go for it. You have to follow it to a t. No changing shit cause you don't like something. If you think you can do more than recomended than your not doing it right. When I'm done I feel like I've been hit by a truck. I f###ing love it. Train like a devil or go home

[Edgar]

Hey bro you joined. There goes the neighborhood. Jk
good to see you bro!!!

[wildjojo1]

you going to the gym today I'll be there around 2 till 6-7

[JiGGaMaN]

I know why they call it Dog crap...

[DSM4Life]

I think most of the people on this forum don't talk about dc cause they are 18 year kids. I know that there are some hard core people on this site but I can tell by some of the questions asked there are a lot of newbs to the iron game. I'm not an expert at the dc thing but have done it before and am currently doing it now. I'll tell you one thing the streangth gains from dc are like the ones you get when your on the juice. I have only done 1 cycle and that was years ago. I didn't use pct and wasn't consistant with my training at the time. So I do know what it feels like to be on. DC is not for everybody. If you don't like to train heavy day in day out then go to your 12 rep ***** crap. You want to get big you gotta lift big. Bar bending weights is what I'm talking about. intensemuscle.com has aforum dedicated to dc. Dante himself is on there. I'm in to my 3rd workout cycleabout 20 days and I've put on 6lbs. So if you think you can train like a rabid pittbull go for it. You have to follow it to a t. No changing shit cause you don't like something. If you think you can do more than recomended than your not doing it right. When I'm done I feel like I've been hit by a truck. I f###ing love it. Train like a devil or go home

Agreed. I started the program today and all i have to say is Holy @#$@@$.

[MuscleScience]

DC is also located in Washington. No it isnt, Washington is located in the district of Columbia....:

Dog Crap is a descent program, but so is any program that is adhered to and has sound principles that it is based off of.

[warchild]

Edgar I will see you at the gym tommorow *****. Don't ever talk shit about dc.

im pretty sure he wasnt

[wildjojo1]

Edagar is my boy he works out at the gym I work at. He did show up today. He starts dc next week.

[GT2]

I believe the principles of DC training are sound, should be used and applied to any style of training...

1) Smash the logbook every workout
2) Progressively increase weights (similar to 1)
3) Consume alot of protein

I have to say, I've read a lot of good things about DC, but I've also read the opposite too. With my current "one body part a week" program I am making great gains...so if it aint broke, don't fix it IMO. Also, I believe DC is only suited to people who juice. If natural guys undertake such a routine, they will well and truly overtrain.

[VASCULAR VINCE]

I have to say, I've read a lot of good things about DC, but I've also read the opposite too. With my current "one body part a week" program I am making great gains...so if it aint broke, don't fix it IMO. Also, I believe DC is only suited to people who juice. If natural guys undertake such a routine, they will well and truly overtrain.

Not sure about DC causing over-training. Ronnie Rowland claims drug users and non-users should train the same in the Slingshot training article. He's a very smart man in my book. According to Ronnie DC would work just as well for naturals.

Just saying.

[DSM4Life]

I believe the principles of DC training are sound, should be used and applied to any style of training...

1) Smash the logbook every workout
2) Progressively increase weights (similar to 1)
3) Consume alot of protein

I have to say, I've read a lot of good things about DC, but I've also read the opposite too. With my current "one body part a week" program I am making great gains...so if it aint broke, don't fix it IMO. Also, I believe DC is only suited to people who juice. If natural guys undertake such a routine, they will well and truly overtrain.

Disagree.

[Sir Lifts-a-lot]

DC is great! I did it for about 6 weeks to break up my sticking points about three or four years ago and WOW!!!

I followed it to a T and it really is a great program. YOu have to give it your all though. You need yoru rest and have to eat big!!!!

Damn, I completely forgot about it until DSM asked about it. I may have to start it back up again since I am looking for a new workout.

[TR'05]

Disagree.

Seconded.

[GT2]

Seconded.

Any reason to back up your claim?

[B.E.N.]

Seconded.

x3

The concept of the program is that you are breaking the muscle down just enough so that particular muscle is recovered in time for it to be hammered again in the routine. Seems to me that (so far) the program allows more growth because you are breaking down, healing, and going again.

But like I was trying to say above...if you don't put max effort the program feels like you have not done that much work as you leave the gym. You either bust ace and get something out of it or it leaves you discontent (which is your fault.)

[DSM4Life]

Any reason to back up your claim?

You made the claim that its overtraining, care to back up your statement ?

[Edgar]

Disagree.

I'm with DSM.

I am so impresed with the strenght gains, and the muscular development from someone that I know was not on aas. I have nothing but respect for DC. WOW!!!

[DSM4Life]

I'm with DSM.

I am so impresed with the strenght gains, and the muscular development from someone that I know was not on aas. I have nothing but respect for DC. WOW!!!

I just started it this week so only time will tell if it works for me or not. Looking forward to the gains. I did my first workout monday and damn, kicked my @$$ !

[TR'05]

Any reason to back up your claim?

Sure, I have a reason to back up my claim. That reason would probably be so people don't get scared away from one of the most efficient mass-building programs available, free of charge, over the internet.

As for my personal experience, I've trained DC up to 8 weeks straight. I've followed Dante's protocol, as outlined at intensemuscle, for the entire 8 weeks.

I have never touched AAS.

I decidedly was not overtraining. Progress throughout my 8 week training blocks never stalled; I thoroughly recommend the program to anyone who knows how to train, eat, and supplement properly.

[TR'05]

You made the claim that its overtraining, care to back up your statement ?

Seconded.

[im83931]

It Kind of reminds me of the Cybergenics program in the late 80's early 90's. Of course that was almost 20 years ago so my memory may be fuzzy.

[wildjojo1]

if your doing dc right you will literaly feel like your traing on the juice thats how intense you have to train for it to work. Your only doing one set so there is absoulutly no halfassin it. I have turned on a few people to dc and every person never goes back to anything else. For the guys and girls that talk shit about it well they either didn't do it right ( intensity/streaches) or there one of the lucky freaks who grow buy looking at a weight. You don't need chems to dc but you do need to be able to train till your eyes bleed. go to intensemuscle.com Just reading about it makes me want to tear shit up

[Ronnie Rowland]

if your doing dc right you will literaly feel like your traing on the juice thats how intense you have to train for it to work. Your only doing one set so there is absoulutly no halfassin it. I have turned on a few people to dc and every person never goes back to anything else. For the guys and girls that talk shit about it well they either didn't do it right ( intensity/streaches) or there one of the lucky freaks who grow buy looking at a weight. You don't need chems to dc but you do need to be able to train till your eyes bleed. go to intensemuscle.com Just reading about it makes me want to tear shit up

I disagree that DC or any training program (including Slingshot Training) will make you feel like your training on juice..That's the kind of exxagerations we do not need! There are inexperienced trainers on here that might believe such nonsense.

[Ronnie Rowland]

Not sure about DC causing over-training. Ronnie Rowland claims drug users and non-users should train the same in the Slingshot training article. He's a very smart man in my book. According to Ronnie DC would work just as well for naturals.

Just saying.

This is true! If DC, 5X5, German volume training, etc works for the drug enhanced, it will work equally well for non-steroid users- minus the extra gains the steroids provide.


It's rarely about muscle recovery, it's about tendon, joint and CNS recovery. Meaning the joints, tendons and CNS of steroid users can't withstand more than a natural trainer regardless of how many steroids they take to enhance protein synthesis. Just because someone using steroids will experience faster muscle recovery does not mean they can get by with more volume and make maximal gains. The muscle tissue of natural bodybuilders also recovers at a fast rate but they still need to wait for CNS and joint recovery to take place prior to training again.

Anabolic steroids are known for increasing the rate at which a muscle recovers by accelerating protein synthesis and up-regulating neuro-muscular pathways. This combination makes "steroid users" stronger and bigger at a quicker rate than natural trainers. The extra strength allows those who are on steroids to generate more intensity and push heavier work loads. The additional stress breaks down more muscle tissue, increases joint deterioration, and puts a tremendous strain on the central nervous system.

[TR'05]

This is true! If DC, 5X5, German volume training, etc works for the drug enhanced, it will work equally well for non-steroid users- minus the extra gains the steroids provide.


It's rarely about muscle recovery, it's about tendon, joint and CNS recovery. Meaning the joints, tendons and CNS of steroid users can't withstand more than a natural trainer regardless of how many steroids they take to enhance protein synthesis. Just because someone using steroids will experience faster muscle recovery does not mean they can get by with more volume and make maximal gains. The muscle tissue of natural bodybuilders also recovers at a fast rate but they still need to wait for CNS and joint recovery to take place prior to training again.

Anabolic steroids are known for increasing the rate at which a muscle recovers by accelerating protein synthesis and up-regulating neuro-muscular pathways. This combination makes "steroid users" stronger and bigger at a quicker rate than natural trainers. The extra strength allows those who are on steroids to generate more intensity and push heavier work loads. The additional stress breaks down more muscle tissue, increases joint deterioration, and puts a tremendous strain on the central nervous system.

Fantastic post Ronnie!!

[Johny-too-small]

DC is great. That guy has turned many ordinary bros into monsters. Imo, there are some major points that hold true about his and any good program:

1. Drug moderation - use anabolics for help. They dont change your genetics. Really, if you want to stay in this game for a while (healthy) you need to be healthy. All you need is Test.

2. Consistancy - Get on a training program and stick to it. Hammer it. Not for 4-6-8 weeks but for 2 or more years. Anyone can get to 250lbs lean...its how you will look that will make or break you (Ibff pro).

3. Lift the Slag Iron - Forget form, forget reps. Lift as heavy as you can everytime you lift. In otherwords, grow a pair and pick up the heaviest thing you can till you cant anymore. Then go home and eat and sleep.

There is a few other basics but I dont think its right of me to give out info that many pay for.

[TR'05]

DC is great. That guy has turned many ordinary bros into monsters. Imo, there are some major points that hold true about his and any good program:

1. Drug moderation - use anabolics for help. They dont change your genetics. Really, if you want to stay in this game for a while (healthy) you need to be healthy. All you need is Test.

2. Consistancy - Get on a training program and stick to it. Hammer it. Not for 4-6-8 weeks but for 2 or more years. Anyone can get to 250lbs lean...its how you will look that will make or break you (Ibff pro).

3. Lift the Slag Iron - Forget form, forget reps. Lift as heavy as you can everytime you lift. In otherwords, grow a pair and pick up the heaviest thing you can till you cant anymore. Then go home and eat and sleep.

There is a few other basics but I dont think its right of me to give out info that many pay for.

I hope they don't pay too much.

[xlxBigSexyxlx]

I disagree that DC or any training program (including Slingshot Training) will make you feel like your training on juice..That's the kind of exxagerations we do not need! There are inexperienced trainers on here that might believe such nonsense.

Man, and I was about to start my 12 week DC cycle.
Does that require PCT?


Can I drink DC?

[Ronnie Rowland]

Man, and I was about to start my 12 week DC cycle.
Does that require PCT?


Can I drink DC?

LOL...Your a funny guy BigSexy!