Breakthrough New Training Style!!!

BiggerthanLavar

BiggerthanLavar

New member
*edit*Sorry for the attention getter title but if you've never heard of this you will thank me for turning you on to it.

Anyone ever heard of "Dogg Crap's" training routine? I've read about it but I'd like to get other people's opinions.
 
biggest breakthrough of 2001!

solid program though.

lots of protein + low volume, high intensity workouts and progressive weight increases + planned cruise periods = big and strong.
 
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Nothing new with the idea.. it is what ripptoe, starr, and pendlay have been saying for years.... progressive overload followed by times of deload and intensity phases with low volume on the big lifts (squats, bench, row, dead, ohp, cleans, chins), Add in a big diet and bam you get bigger. I find it so funny how misinformed so many lifters are about putting muscle on. It's so damn simple! I guess bb's have this ever burning desire to "customize" everything and usually end up overtraining and staying the same size on these volume routines fed to them by muscle mags... Ahhhhh!!

Sorry for the rant guys. But DC is a great way to gain size
 
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OC Cartel said:
what do you mean by "times of deload"
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instead of goign 100% you go about 80% or less or so..
i sure there is a more tech idea behind it. but basically you "back off" from killing your self.
 
Yes a deload can be 1-2 weeks in duration followed by an intensity phase which can go untill you start to stall on lifts. then you deload again and start another loading phase... to break it down for you i'll include sets and reps.

Loading phase would be- 5x5, or 1x5 (working up to a max set of 5) this is done for around 4-5 weeks adding weight to the bar every week and setting pr's on weeks 4 and 5. By week 5 if done correctly you should be almost overtrained and ready for a break.

Deload phase- usually 1-2 weeks, go by feel of when you are recovered. Drop your set and reps to 3x3, 1x3 while keeping the weight the same as week 5. This is to allow your body to recover and keep progressing.

Intensity phase- Run the 3x3,1x3 as far as you can untill you start to stall adding weight to the bar every week. When you stall do another deload and start another loading phase with 5x5,1x5.

By adding weight to the bar every week you are forcing the muscle to get larger (as long as there is a caloric excess), you will put muscle mass on.
 
dolf said:
Deload phase- usually 1-2 weeks, go by feel of when you are recovered. Drop your set and reps to 3x3, 1x3 while keeping the weight the same as week 5. This is to allow your body to recover and keep progressing.
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the cruise period in DC training calls for 75% intensity or so, staying a few reps away from failure.

I personally just take the week off and eat at maintenance.
 
Run a search, there are a bunch of threads on DC training on this board as well as intensemuscle.com
 
Easto said:
Run a search, there are a bunch of threads on DC training on this board as well as intensemuscle.com
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yea, I found it on intense muscle.

sorry didn't know it was from 01. on intense muscle, it sounds like it's fairly new, within the last few years at most.

I was just curious what he vets thought of it...PB, easto, Suar, etc.
 
BiggerthanLavar said:
sorry didn't know it was from 01. on intense muscle, it sounds like it's fairly new, within the last few years at most.
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yea the followers on IM really over-hype the program. As far as they are concerned, if you dont DC train, youre doing it wrong - there is no other way. While DC is a great program, and Dante is a good guy, most of his self-procalimed disciples make me laugh.
 
BiggerthanLavar said:
yea, I found it on intense muscle.

sorry didn't know it was from 01. on intense muscle, it sounds like it's fairly new, within the last few years at most.

I was just curious what he vets thought of it...PB, easto, Suar, etc.
Click to expand...

The original DC training thread (I guess you can call it that) was "Cycle for Pennies" and it has to be well over 5 years old.

Myself, I use DC training. I have never been a trainee of DC, but I have learned a lot of the program online by reading a few years worth of threads all over the net. most of them are long gone now.

The program is good for me as I spend a lot less time in the gym than I used to and my strength has made huge improvements. I think the program makes a lot of sense and it works.

But with all programs, if your diet isn't right and are not going to have the gains. This is the "secret" part of DC training. The basics of his diet are online, but he has a lot of techniques he uses that are not shared online (this is what his trainees pay for)
 
I have always used an approached some what like DC training well before DC's theories were out on the board. I never did flat bench + inclines + delcines + flyes in a workout and I only did 1 set to failure. My workouts were always under an hour. So for me to switch to DC wasn't a big change. It was a variation (with some good changes) from the program that I was already doing on my own.

I am a huge fan of rest/pause ( I never did this until I read about DC)

I am a huge fan of extreme stretching

I agree with the idea to focus on compound movements and limit (if not exclude0 isolation movements
 
Easto said:
I have always used an approached some what like DC training well before DC's theories were out on the board. I never did flat bench + inclines + delcines + flyes in a workout and I only did 1 set to failure. My workouts were always under an hour.
Click to expand...

Same here.
 
DC is by far the best program I have ever followed.

Even when not doing DC, I still apply the extreme stretches at the end.
 
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