indrid_cold17
New member
what is rest pausing guys ?? i have read to much about dc program but i have got confused and i would really appreciate if anyone could sumarise it to me ,,also did anyone use it while off ?? peace
doggcrap question ??
- Thread starter indrid_cold17
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BigRonWannabee
New member
Rest pausing is a method by which you reach failure. Rest for 10-15 seconds, then blast out another few reps to failure, rest for another 10-15, blast a couple more reps. Continue to failure each time. Its pretty damn intense, but you cant apply this to every movement.
BigRonWannabee
New member
Also as I understand it, RP is doggcrapps way to get as strong as possible on a given movement. Its all about consistant progress. You may be able to consistantly get stronger (and bigger) using straight sets, drop sets, whatever works for you. Also depends on recovery ability. Do straight sets and if you feel you can easily recover, add static holds, then RP. I might have some of this wrong, wait for InHuman to chime in, maybe PB.
iron addict
New member
To answer your question about if it works for clean trainees. YES, but many will find all rest-pause sets to be too much, and some will have to add more rest days. It is a wonderfully simple, yet extremely effective system. It sounds like you need to do quite a bit more reading though before attmpting to put a routine together. There are many key components to this system that work together. Here is an article I wrote about Doggs system awhile back:
Why DC’s (Dogg Crap) Training System Works So Well
It is pretty much impossible to go to a bodybuilding forum these days and not see a lot of mention about DC’s training system. Does it work? Hell yes! If it didn’t it would have faded into oblivion long ago. Here are some of the reasons it works so well IMO.
1. It’s obviously very low volume. Say what you will about HIT, it works wonders for MANY, MANY trainees. Most lifters simply do too many sets, of too many lifts way too often. They overtrain horribly, and don’t grow. DC’s system has you doing 4-6 WORK sets a session, usually no more than 3 days a week. That is a great formula for success for the previously perpetually overtrained.
2. His system is scalable and he is not dogmatic in making the workload fit the individual trainee. While the base setup calls for all work sets to done in rest-pause fashion Dogg knows this often proves too much for those that do not recover well and often has is charges doing some sets rest-pause, some strait sets to failure. Or if need be, only straight sets to failure. The workout frequency is scaled to fit recovery ability also, and this is at least or more so as important as the variable intensity levels.
3. For those that can take it, the rest-pause sets provide the fastest path to hit the muscle fibers deeply with the least amount of sets (one).
4. Dogg’s routines are based primarily on the big compound lifts and the leg-work is often done for relatively high reps. Can you say recipe for success?
5. The system has a built in intensity cycling schedule. These are the so-called “cruise weeks”. I believe they were originally built in the system primarily to scale back the androgen use for a short time (four weeks heavy, two weeks low dose with clomid to help HPTA recovery) and were then also used to scale back the intensity, and take a slight break from the grueling chore of the extreme eating required to build extreme mass. What is beautiful about this system is that it works wonders for both the gear user, and ESPECIALLY well for those training clean. Most people’s bodies just don’t stand up well to a constant high intensity pounding and this system provides just the active rest break that so many need, but so few get on other systems.
6. The loading changes every week. Dogg’s system of picking 3 different lifts for each bodypart and rotating them each week stops the neural adaptation burnout that occurs when doing the same lifts week-in, week-out. On the down side people that don’t recruit well sometimes don’t progress on individual lifts as fast as they would when the neural adaptations are allowed to progress on a weekly basis. But this is offset by the fact that most people get better size gains when the load is varied, and it takes quite a while for most people to hit a wall with this type of loading.
7. DC KNOWS the importance of extreme protein for extreme gains and if you are not getting his recommendation for protein everyday, you simply are not doing DC training—period!
8. The extreme stretching is a big factor in the routines success. I USED to believe it was only necessary for extremely advanced lifters. I was wrong. After putting 90% of my trainees on extreme stretching I have seen the light and you should too. Without the fascia stretched you are making things more difficult in your attempts to accrue mass than you need to—STRETCH!!!
9. It is scalable for both the clean trainee and those doing gear. There are still some misconceptions out there by some that have concluded since the original “Cycles on Pennies” thread spoke quite a bit about androgen use that the system was and is for those doing gear only. Nothing could be further from the truth and in fact the volume routines should be termed the androgen routines. DC’s training works great either way.
10. Dogg is brilliant and continues to refine and improve his system. He is extremely giving of is time and is one of the true great contributors to this game.
Is this the “best” training system yet devised? No, there is no system that works best for everybody all the time, but it is one of the best systems yet devised. It doesn’t cover all the functions (rep range specific) of the muscle cell as some systems like WSB, or other active periodized systems. And some people just don’t do well on extremely low volume work. But overall, DC’s training will go down in history as one of the top systems for adding mass to the trainee’s frame.
Iron Addict
Why DC’s (Dogg Crap) Training System Works So Well
It is pretty much impossible to go to a bodybuilding forum these days and not see a lot of mention about DC’s training system. Does it work? Hell yes! If it didn’t it would have faded into oblivion long ago. Here are some of the reasons it works so well IMO.
1. It’s obviously very low volume. Say what you will about HIT, it works wonders for MANY, MANY trainees. Most lifters simply do too many sets, of too many lifts way too often. They overtrain horribly, and don’t grow. DC’s system has you doing 4-6 WORK sets a session, usually no more than 3 days a week. That is a great formula for success for the previously perpetually overtrained.
2. His system is scalable and he is not dogmatic in making the workload fit the individual trainee. While the base setup calls for all work sets to done in rest-pause fashion Dogg knows this often proves too much for those that do not recover well and often has is charges doing some sets rest-pause, some strait sets to failure. Or if need be, only straight sets to failure. The workout frequency is scaled to fit recovery ability also, and this is at least or more so as important as the variable intensity levels.
3. For those that can take it, the rest-pause sets provide the fastest path to hit the muscle fibers deeply with the least amount of sets (one).
4. Dogg’s routines are based primarily on the big compound lifts and the leg-work is often done for relatively high reps. Can you say recipe for success?
5. The system has a built in intensity cycling schedule. These are the so-called “cruise weeks”. I believe they were originally built in the system primarily to scale back the androgen use for a short time (four weeks heavy, two weeks low dose with clomid to help HPTA recovery) and were then also used to scale back the intensity, and take a slight break from the grueling chore of the extreme eating required to build extreme mass. What is beautiful about this system is that it works wonders for both the gear user, and ESPECIALLY well for those training clean. Most people’s bodies just don’t stand up well to a constant high intensity pounding and this system provides just the active rest break that so many need, but so few get on other systems.
6. The loading changes every week. Dogg’s system of picking 3 different lifts for each bodypart and rotating them each week stops the neural adaptation burnout that occurs when doing the same lifts week-in, week-out. On the down side people that don’t recruit well sometimes don’t progress on individual lifts as fast as they would when the neural adaptations are allowed to progress on a weekly basis. But this is offset by the fact that most people get better size gains when the load is varied, and it takes quite a while for most people to hit a wall with this type of loading.
7. DC KNOWS the importance of extreme protein for extreme gains and if you are not getting his recommendation for protein everyday, you simply are not doing DC training—period!
8. The extreme stretching is a big factor in the routines success. I USED to believe it was only necessary for extremely advanced lifters. I was wrong. After putting 90% of my trainees on extreme stretching I have seen the light and you should too. Without the fascia stretched you are making things more difficult in your attempts to accrue mass than you need to—STRETCH!!!
9. It is scalable for both the clean trainee and those doing gear. There are still some misconceptions out there by some that have concluded since the original “Cycles on Pennies” thread spoke quite a bit about androgen use that the system was and is for those doing gear only. Nothing could be further from the truth and in fact the volume routines should be termed the androgen routines. DC’s training works great either way.
10. Dogg is brilliant and continues to refine and improve his system. He is extremely giving of is time and is one of the true great contributors to this game.
Is this the “best” training system yet devised? No, there is no system that works best for everybody all the time, but it is one of the best systems yet devised. It doesn’t cover all the functions (rep range specific) of the muscle cell as some systems like WSB, or other active periodized systems. And some people just don’t do well on extremely low volume work. But overall, DC’s training will go down in history as one of the top systems for adding mass to the trainee’s frame.
Iron Addict
dougoefre5h is right. With DC's program he uses lots of rest/pause but you have to be careful about over training. It's not a program designed for beginners.
DC Rest Pause:
Example - Incline Bench with 200lbs.
You press the 200lbs until you reach failure. Explode on the positive and slow on the negative. When you hit failure, rack the weight and take a 12-15 sec rest. During this time take some deep breaths to get the oxygen flowing again. After the brief rest (12-15secs) Do the 200lbs again to failure. Rest one more time, then lift it again. Don't expect to get many reps on the last 2 r/p attempts. When I did it I was getting something like 8 reps (rest) 3 reps (rest) 1 rep (done!)
(Edited after seeing IA's post.)
This program is very taxing on your body, its the most intense type of workout I have ever done. If you don't provide your muscle with enough food (especially protein) you will have a tough time progressing with DC training. If you are serious about trying the program, I suggest contacting Doggcrapp and working with him 1-on-1. It does cost money, but I have never heard of an unhappy customer.
DC Rest Pause:
Example - Incline Bench with 200lbs.
You press the 200lbs until you reach failure. Explode on the positive and slow on the negative. When you hit failure, rack the weight and take a 12-15 sec rest. During this time take some deep breaths to get the oxygen flowing again. After the brief rest (12-15secs) Do the 200lbs again to failure. Rest one more time, then lift it again. Don't expect to get many reps on the last 2 r/p attempts. When I did it I was getting something like 8 reps (rest) 3 reps (rest) 1 rep (done!)
(Edited after seeing IA's post.)
This program is very taxing on your body, its the most intense type of workout I have ever done. If you don't provide your muscle with enough food (especially protein) you will have a tough time progressing with DC training. If you are serious about trying the program, I suggest contacting Doggcrapp and working with him 1-on-1. It does cost money, but I have never heard of an unhappy customer.
Last edited:
indrid_cold17
New member
well i was thinking of doing that for my dc routine : day 1 : chest :flat barbell
shoulders:military presses ,triceps:skull crushers ,,back width :tbar rows ..back thickness: pull downs ..
day 2 :biceps
reacher curls. forearms,babell curls ,calves :standing raises ,,hams and quads :lying raises and squats .... then day 3 same as day one but i will pick diff exercises then 2 days off and repeat day one again with diff exercises ..one set per muscle and rest pausing ,,am i getting that right ?
shoulders:military presses ,triceps:skull crushers ,,back width :tbar rows ..back thickness: pull downs ..
day 2 :biceps
reacher curls. forearms,babell curls ,calves :standing raises ,,hams and quads :lying raises and squats .... then day 3 same as day one but i will pick diff exercises then 2 days off and repeat day one again with diff exercises ..one set per muscle and rest pausing ,,am i getting that right ?indrid_cold17
New member
anyone?
Leave out flat BB Bench, or if you do use it try for set os 30R/P. DC doesn't recommend doing Bench Press with his program. If you have access to Hammer Strength machines they are very handy for this program as well as a smith machine.
Forearms: Use Hammer Curls, Reverse Grip curls, and Pin Wheels (basically a hammer curl where you drag the weight up your body to the opposite shoulder.)
If you can list ALL the exercises you plan to do for each body part, some of the people where can better help you.
Forearms: Use Hammer Curls, Reverse Grip curls, and Pin Wheels (basically a hammer curl where you drag the weight up your body to the opposite shoulder.)
If you can list ALL the exercises you plan to do for each body part, some of the people where can better help you.
newgoal300
New member
look for Iron addicts post about taking the long way to growth, i posted my Dc workout and the progress i've made...!
BigRonWannabee
New member
You have back width and thickness confused.indrid_cold17 said:well i was thinking of doing that for my dc routine : day 1 : chest :flat barbell
shoulders:military presses ,triceps:skull crushers ,,back width :tbar rows ..back thickness: pull downs ..
day 2 :biceps
BigRonWannabee
New member
This is what Im doing...
http://www.steroidology.com/forum/showthread.php?t=55834
http://www.steroidology.com/forum/showthread.php?t=55834
This is how RP worksets are performed, weight is hypothetical, Decline Bench Press:
385x7x3x2 RP 17 second static
All reps on done with an explosive positive and a controlled negative, we always finish on a super slow negative, 385x7, explosive positive, controlled negative (2-4 seconds) on every rep, you fail on the last positive, then you perform a super slow negative (5-8 seconds), no stopwatch is needed here, just keep the negatives under control, rack that weight, 5-15 deep breaths, 385x3, performed same as above, finish on the super slow negative, rack it, 5-15 deep breaths, 385x2 same as above finish on the super slow negative, rack it, 5-15 deep breaths 385 for a 17 second static, hold the bar 6-8" off your pecs and you can also do 2" mini pumps, try to go for 30 seconds, but you will not make it. Your RP workset is completed then head over to the DBs if you do your Extreme Stretches right after your exercises, grab the DBs lay on a Flat Bench in a flye postion and do your stretch for 60 seconds.
If you are not an advanced lifter or do not know what your recovery ability is, then you should be doing straight set workouts the same exercises as laid out for RPing it, on the same training days, its best to find your recovery point before diving into this very difficult program...
385x7x3x2 RP 17 second static
All reps on done with an explosive positive and a controlled negative, we always finish on a super slow negative, 385x7, explosive positive, controlled negative (2-4 seconds) on every rep, you fail on the last positive, then you perform a super slow negative (5-8 seconds), no stopwatch is needed here, just keep the negatives under control, rack that weight, 5-15 deep breaths, 385x3, performed same as above, finish on the super slow negative, rack it, 5-15 deep breaths, 385x2 same as above finish on the super slow negative, rack it, 5-15 deep breaths 385 for a 17 second static, hold the bar 6-8" off your pecs and you can also do 2" mini pumps, try to go for 30 seconds, but you will not make it. Your RP workset is completed then head over to the DBs if you do your Extreme Stretches right after your exercises, grab the DBs lay on a Flat Bench in a flye postion and do your stretch for 60 seconds.
If you are not an advanced lifter or do not know what your recovery ability is, then you should be doing straight set workouts the same exercises as laid out for RPing it, on the same training days, its best to find your recovery point before diving into this very difficult program...
indrid_cold17 said:well i was thinking of doing that for my dc routine : day 1 : chest :flat barbell
shoulders:military presses ,triceps:skull crushers ,,back width :tbar rows ..back thickness: pull downs ..
day 2 :biceps
You have your Back Thickness and Back Width mixed up here, Thickness would be BB Bent Rows, Deads, Rack Deads, T-Bar Rows, Smythe Rows. Width would be Rack Chins front and back, Wide and Close Grip Pulldowns, Chins.
The two workouts consist of these bodyparts:
Workout #1
chest/shoulder/tricep/back width/back thickness
Workout #2
bicep/forearm/calf/ham/quad
Most if not all of the trainees follow a 3 day per week split, MWF or TThSa, some of us follow a 4 day split modified version due to the heavy weight being thrown and all the warm ups that we are using, a few trainees can do the MT ThF routine with 5 exercies per day but this is only ones with perfect recovery and for the most part, that is not us, clean or not...
pullinbig said:
ex, That is great, I am still a girl scout, 277 today and I am getting ready to change it all up for the show next December, so yup its cardio 6 days a week for an hour a day and eating clean for one year, I saw the guys who competed in the Masters 40-50, there were 17 and the biggest guy was 6' 1" and 214 and no one was ripped, so I best be ripped to the bone and I should stand a good chance of making a good showing...
indrid_cold17
New member
well i have tried it yesterday for the first time ,,,from what i get i went to the inclined smith machine for chest ,,,put the heaviest weight that i can bench ,,lift it for 8 reps..then i took 15 breaths ,,lifted it again for 4 reps,,,15 breaths again and lift it for 2 reps ,,,then i went to do the stretches and continued the workout but for some reason i am not sore at all today ,,what is missing ?
In-Human said:
the guy from our gym finished 8th at the nattys last month in dallas. he was 4th 2 years ago. middle weight. the guy has got the genes to be a pro but is so fucking lazy its pathic. thing is he is a converted PLer. strong little mofo but lazy as the day is long. trains with his wife who is 115 lbs soaking wet if that tells you anything.
if i get to 250 i may have to come pose beside you big ass. hope the judges dont mind me being covered with tatoos. 61 214 damn thats a freakin tooth pick. he won? was this cal state show or sumpin?
