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When people lift weights, often they have one primary objective in mind, which is to pack as much muscle mass and size onto their frames as they possibly can.
Due to the sheer complexity of weight and resistance training, however, there are many, many different training splits and routines out there, with each one being designed very differently to the last.
Most of these routines, however, can be adapted to suit any sport or discipline.
One training method, however, which is aimed purely and solely at bodybuilders and people looking to get as huge as they possibly can, is what is known as the doggcrapp workout regime.
Bodybuilders and strength athletes all over the world have utilized Doggcrapp, for many years now, and the results have been nothing short of remarkable. Here we’ll be taking an in-depth look at the doggcrapp workout, by providing you with the ultimate doggcrapp training guide.
Be warned, however, doggcrapp training is purely for advanced bodybuilders and those who happen to take their training particularly seriously. If this doesn’t really apply to you, you’re advised to find a form of training that is much more forgiving.
That being said, if you feel that you are indeed ready to take your training to the next level, let’s take a closer look at the doggcrapp workout, for it may just be what you need to take your gains to new heights.
A Closer Look at Doggcrapp Training
First and foremost, before we go any further, let’s first clear up the pretty bizarre sounding name issue.
A man named Dante Trudel, who basically created the ultimate training method, transforming him from a 150lb weakling, to a near 300lb beast, developed Doggcrapp training.
The reason why it is known as doggcrapp however is because Dante used to regularly post of bodybuilding and fitness boards and communities, where his username was, you guessed it – Doggcrapp.
Nowadays, however, it is often referred to as the much more conservative DC training, so you may wish to call it that in the future.
DC training is basically a form of volume training utilized by a large percentage of bodybuilders from all across the globe.
Dante basically taught himself these basic training principles by reading magazines, and articles about the different principles involved in volume training.
He eventually realized, however, that perhaps being as strict, and as regimented as magazines and articles were telling him to be, perhaps wasn’t necessary or productive. He went back to the basics and made things as simple and as straightforward as he possibly could.
Thus, he developed his own training principles that took him from a scrawny weakling, to a huge hulking beast, over the course of more than one decade.
Doggcrapp Training Workout Principles
So, what exactly are the primary principles associated with Doggcrapp training?
Well, they are:
- Heavy weights
- Rest-pause techniques
- Low volume high frequency
- Low intensity steady state cardio
- Carb cycling
- High protein consumption
- Explosive on positives, slow on the negatives
- Cruising and blasting
Now, the main principles behind DC training may look and sound very familiar to you, and that’s because they are. DC training is all about keeping things simple, yet training as smart and as intensely as possible.
For example, with the cruising and blasting phases, the idea is to blast through workouts, keep recording personal bests and outdoing previous efforts, before taking a short break and stepping back the training intensity, and just cruising through workouts so that your body can recover, training with lighter weights and no extreme lifts.
The extreme stretching is an especially important component, because loosens muscle fascia, which in turn allows tissue within the muscles to expand and grow larger. It also leads to an enhanced recovery rate.
Sample Doggcrapp Workout
Now that we know the basic principles behind DC training, let’s take a look at a sample Doggcrapp workout:
Mon – Chest, triceps, shoulders, back width, back thickness
Wed – biceps, forearms, hamstrings, calves, quads
Fri – Repeat Monday’s body parts
Mon – Repeat Wednesday’s body parts
- You should select just one exercise for each body part, and make sure to choose a different exercise for that body part the next day.
- As for reps, all exercises except quad exercises are performed by anything between 10 reps, all the way through to 30 reps, all for just 3 working sets.
- Make sure that you stretch thoroughly, both before, and after training, stretching your entire body.
A sample workout may look like this:
Flat bench barbell press 11 – 15 reps,
Triceps pushdowns 15 – 20 reps
Seated shoulder press 11 – 15 reps,
Close grip pull downs 11 – 15 reps,
T-bar rows – 11 – 15 reps
Dumbbell curls 11 – 16 reps
Hammer curls 11 – 16 reps
Lying leg curls 15 – 30 reps
Standing calf raises 15 – 30 reps
Barbell squats 6 – 10 reps, finished off with a light set of 20 reps
Same body parts and reps as Monday, only with a different exercise for each muscle group
Same body parts and reps as Wednesday, only with a different exercise for each muscle group
Doggcrapp training is aimed towards bodybuilders, strength athletes, and serious fitness enthusiasts looking to get as huge as they possibly can. And yes, it works!
However, if you’re a fitness newbie, this particular style of training is definitely not going to be suited for you. Doggcrapp will absolutely require you hit a certain baseline level of strength and skill first.
At the end of the day, Doggcrapp training is purely for advanced bodybuilders and those who happen to take their training particularly seriously.
Have you tried Doggcrapp training? Did it help you achieve the muscle gains that you’ve always dreamed of? Let us know in the comments below…