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Doggcrapp Training 101 - The Ultimate Load​

Assuming you don't live under a rock, you know that there are countless muscle building workout routines and approaches. Some of these approaches are designed using sound logic and progression principles, while others seems to be thrown together by your uneducated Gym-Bro.

The purpose of this article is to examine the training principles for Doggcrapp (DC) Training, a popular weightlifting approach in the bodybuilding community. This article also provides a sample routine and diet designed to optimize results while employing Dante Trudel's DC training.

What is Doggcrapp Training?​

In short, DC training is a hypertrophy-oriented weightlifting approach created by Dante Trudel. This workout style utilizes high intensity, low volume, and high frequency training principles.

DC is not recommended for beginners or even most intermediates. it's advised for use by later intermediates and advanced lifters with a very solid strength base and at least 2 to 3 years of time in the gym.

If you have to second-guess whether DC training is right for you, it's best to wait a few more months before embarking on this high-intensity routine. However, if you're at a point where DC training seems like a good fit, keep reading.

Heavy Weights with Progressive Overload​

To gain muscle and strength, you've got to give your body a reason to grow and repair. Using heavy loads forces your central nervous system (CNS) to tell your muscles to fire and recruit as many muscle fibers as possible.

Through the principle of progressive overload, you will be adding weight and/or reps each time you perform an exercise. This will ensure your muscles have to continue adapting and growing to the stressors you place them under.

Low(er) Workout Volume​

Doggcrapp training is extremely intense. Don't let the relatively low volume of working reps convince you otherwise.

For each exercise you will perform 3 to 5 submaximal effort warm-up sets followed by an all-out, max effort top working set (comprised of 3 sub-sets). At the end of this rest-pause style top working set, you should have NO reps left in the tank.

High Frequency Training of Body Parts​

Although the workout volume is low, the frequency and intensity by which you train a body part is high. For DC training, high frequency means hitting each body part 2 times every 8 days.

Multi-Rep Rest Pause Training​

Dante Trudel takes a slightly varied approach. After performing your warm-up sets, select your top set working weight; perform as many repetitions (typically between 7 and 10) as possible until you reach failure, controlling the eccentric/negative/lower portion of each reputation and performing each concentric/lifting raising portion as explosively as possible.

After you've reached failure, you're not done with this "set." Take 10 to 15 deep breaths and then perform the same exercise with the same weight, to failure.

But wait, you're not done yet! Take another 10 to 15 deep breaths and perform the same exercise with the same weight, to failure.

You don't have to stay under, or continue to hold the bar during these deep breathing portions. The purpose is to expand your diaphragm as much as possible so that you maximize oxygen intake.

At the end of this "set" (comprised of 3 sub-sets and 2 deep breathing portions) you should have completed somewhere between 11 and 15 repetitions. If you complete less than 11 reps, then the weight is too heavy; lower the weight during the next training session.

If you complete more than 15 reps, increase the weight by 5-15lbs depending on the exercise and how many repetitions you completed. All exercises should be performed in a rest-pause manner except those targeting back thickness, quadriceps, forearms, and calves. You will target those four muscle groups using straight sets.

Extreme Stretching​

Extreme stretching is an unconventional approach that is not found in most bodybuilding workout routines. The goal of extreme stretching is to expand your fascia, thus increasing the potential for muscles to expand and fill this stretched and expanded space.

After each exercise - or at the end of the workout - perform extreme stretches that target the muscles you're working that day. Hold this stretch for a total of 30 to 60 seconds and make sure you're trying to flex the target muscle the entire time you're stretching. Don't be afraid to separate this 30 to 60 seconds in to multiple intervals of 5 to 10 seconds.

Cardiovascular Exercise​

Dante is a big advocate of low to moderate-intensity cardiovascular activity; regardless of whether a trainee is cutting, bulking, or maintaining. The only exceptions being extreme ectomorphs, blazing metabolisms, and/or still in their teenage years (don't we all wish we could still eat anything and not gain an ounce of fat? Ah, the good ol' days...

Given the intense nature of DC-style workout days, he doesn't advocate the use of high intensity interval training (HIIT) techniques. The reasoning is that they could significantly hinder recovery and negatively affect progressive overload in the weight room.

If you're not used to performing cardio, aim for 2-4 sessions of 30-60 minutes, preferably in the morning and in a fasted state. Utilize activities such as jogging, cycling, jump roping, elliptical training, or swimming. The idea isn't to kill yourself during these cardio sessions, but rather to ensure your heart stays in top-notch condition.

High Protein Intake​

Although the most recent scientific literature supports a protein intake of 1 gram per pound of bodyweight (or lean mass) as more than sufficient for hypertrophy, Dante Trudel believes that trainees grow best when consuming 2 grams of protein per pound of bodyweight.

In addition to concentrated protein sources like whey, consume ample amounts of lean protein from sources like chicken, beef, egg whites, and fish.

Periodization​

Through "blasting" and "cruising" phases (terminology commonly used in anabolic-androgenic steroids (AAS) community), Dante believes a periodization approach of about 6 to 12 weeks of all-out training ("blasting") followed by 10 to 14 days of maintenance training ("cruising"). If you're blasting closer to the 12 week mark, Dante does say that a cruise of up to 21 days is acceptable.

The goal of DC training is to provide you with an intense, hypertrophy-inducing approach that will allow you to make gains year-round. Be forewarned - if you skip the cruising phases or turn the cruising phases into more of a blasting phase, you're going to overreach/underrecover/overtrain/burn out quickly.

Sample Doggcrapp-Style Training Routine​

Dante believes there is an optimal body part split for those looking to maximize hypertrophy. Doggcrapp training requires you to train 3 days per week using an A/B structure. Ensure each workout is separated by at least one rest day and that you perform each workout roughly twice every 8 days.

For each muscle group, you will perform 3 exercises, with one top working set for each exercise. While you can use isolation movements, ensure they only compromise only a small portion of your exercise selection. Dante Trudel clearly states that there's much more room for progressive overload on a compound lift like the back squat compared to an isolation movement like leg extensions.

Performed Monday/Wednesday/Friday or Tuesday/Thursday/Saturday. you'll alternate A/B/A and B/A/B every week.

Please note that if you are unable to perform or do not have the equipment for any of these exercises, a related substitute exercise is acceptable. Once you understand and have experimented with the sample routine, feel free to tailor frequency, volume, and intensity to meet your goals and needs.

Workout A - Chest, Shoulders, Triceps, Back Width, & Back Thickness​

Chest (10-15 rest-pause reps, spread across 3 sub-sets for each exercise). Pick 3 of the following:
  • Flat, Incline, or Decline Barbell/Dumbbell/Hammer Strength/Smith Machine Bench Press
  • Flat/Incline/Decline Cable or Dumbbell Fly
  • Chest Dips (Weighted if possible)
  • Kneeling Landmine Press
Shoulders (10-20 rest-pause reps, spread across 3 sub-sets for each exercise). Pick 3 of the following:
  • Seated or Standing Barbell/Dumbbell/Hammer Strength/Smith Machine Overhead Press
  • Push Press
  • Behind-the-Neck-Press
  • Upright Row
  • Bulldozer Lateral Raises - inspired by Steve Shaw these are "explosive, provide better leverages, allow you to use more weight and they provide a better feel and contraction. Before each rep start with the dumbbell on the opposite leg, holding it into place. Release the dumbbell and explode it up, as if you were drawing a sword."
Triceps (15-30 rest-pause reps, spread across 3 sub-sets for each exercise). Pick 3 of the following:
  • Close Grip Bench Press
  • Triceps Dips (Weighted if possible)
  • Flat/Incline/Decline Skullcrushers
  • Overheard Extensions
Back Width (11-15 rest-pause reps, spread across 3 sub-sets for each exercise). Pick 3 of the following:
  • Pull-ups or Chins up (weighted if possible; feel free to vary the grip if you stall)
  • Narrow or Wide Grip Lat Pulldowns
  • Hammer Strength Lat Pulldowns
Back Thickness (to prevent injury due to fatigue and form breakdown, perform these using straight sets of 6 to 12 reps; you can perform up to two working sets per back thickness exercise). Pick 3 of the following:
  • Conventional Deadlifts
  • Rack Pulls
  • Barbell or Dumbbell Rows
  • Chest Supported or T-bar Rows
  • Narrow or Wide Grip Seated Cable Rows

Workout B - Biceps, Forearms, Calves, Hamstrings, & Quadriceps​

Biceps (11-20 rest-pause reps, spread across 3 sub-sets for each exercise). Pick 3 of the following:
  • Seated or Standing Dumbbell Curls
  • Standing Barbell Curls
  • Standing Cable Curls
  • Preacher Curls
  • Spider Curls
Forearms (to prevent injury due to fatigue and form breakdown, perform these using straight sets of 10-30 reps). Pick 3 of the following:
  • Dumbbell Hammer Curls
  • Reverse Grip Barbell/Dumbbell/Preacher/Cable Curls
  • Dumbbell or Barbell Wrist Curls
  • Dumbbell or Barbell Reverse Wrist Curls
Calves (Dante takes a very unique approach to calf training; you will be perform these using straight sets but ensure the eccentric/lowering portion last 3-5 seconds, you hold the bottom stretched position for 10-20 seconds, then explosively perform the concentric/raising portion.) Pick 3 of the following:
  • Leg Press Calf Raise
  • Hack Squat Machine Calf Raise
  • Smith Machine/Barbell/Dumbbell Calf Raise
  • Seated or Standing Calf Raise Machine
Hamstrings (15-30 rest-pause reps, spread across 3 sub-sets for each exercise). Pick 3 of the following:
  • Romanian or Stiff-Legged Deadlifts
  • Seated or Lying Leg Curls
  • Good Mornings
  • Glute-Ham Raises
Quadriceps (to prevent injury due to fatigue and form breakdown, perform these using straight sets of 6 to 12 reps, with the optional 20-rep widowmaker set; you can perform up to two working sets per quadriceps exercise). Pick 3 of the following:
  • Barbell Back or Front Squat
  • Leg Press
  • Hack Squat
  • Dumbbell or Barbell Lunge
  • Dumbbell or Barbell Step-up
  • Leg Extension

Reference​

1) Trudel, Dante. "Forums." Intense Muscle. N.p., 2015.
 
36.3 UB
Stappen 6000.
Stretchen en warming up 10 minuten.

Dumbell press
8x8x46kg

Lat pulldown
8x8x90kg

Incline dumbell press
4x15x40g

Barbell pullover
4x15x40kg

Dumbell shoulder press
4x15x30kg

Rope curls
3x45x40kg

Tricep extensions
3x45x45kg

Duur: 1530- 1645

Commentaar.
Laatste training deze week. Aantal dingen tussen gekomen. 8x8x46 dumbells nog niet eerder gedaan qua volume en die Pullovers blijven lekker.

 
37.1 FB
Stappen 6000.
Stretchen en warming up 10 minuten.

Squat
20x100kg

Dumbell press
3x12x40kg

Barbell row
3x12x80kg

Dumbell shoulder press
3x12x30kg

Romanian deadlift
2x20x80kg

Pullover
2x20x35kg

Side raises - Bent over raises
3x12x10kg - 3x12x10kg

Overhead tricep extensions - Rope curls
3x12x30kg - 3x12x40kg

Duur: 1100 - 1230

Commentaar.
Deze week kan ik maar drie keer trainen. Dus een testweekje met S&M als Fullbody. Feeder sets stel ik ook een week uit.
 
37.2 FB
Stappen 6000.
Stretchen en warming up 10 minuten.

Squat
20x102.5kg

Dumbell press
3x12x40kg

Barbell row
3x12x80kg

Dumbell shoulder press
3x12x30kg

Romanian deadlift
1x20x102.5kg

Pullover
2x20x35kg

Side raises - Bent over raises
3x12x12kg - 3x12x10kg

Overhead tricep extensions - Rope curls
3x12x40kg - 3x12x40kg

Duur: 1500 - 1615

Commentaar.
Redelijk vlot en makkelijk.
 
38.1
Stappen 6000.
Stretchen en warming up 10 minuten.

Squat
5x8x120kg

Bench press
5x8x100kg

Bent over row
5x8x100kg

Overhead press
5x8x60kg

38.2
Stappen 6000.
Stretchen en warming up 10 minuten.

Lat pulldown
4x12x80kg

Cable flyes
4x12x35kg

Side raises
4x12x14kg

Rear delt raises
4x12x10kg

Isolation curls
4x12x12kg

Skullcrushers
4x12x40kg

Commentaar.
Weinig tijd gehad om te trainen deze week. Dit is van gisteren en vanmiddag. Onderstaand een opzetje gemaakt om wat flexibeler te trainen, omdat het niet altijd loopt zoals gewenst. Twee zandzakken van 65kg en 90kg besteld.



Flexible Training Routine
A - CompoundsB - CompoundsC - CompoundsD - IsolationsE - Cardio
BenchDipsBenchLat pulldownSandbag work
SquatDeadliftSquatCable flyesRope jumps
Pull upsBent over rowChin upsSide raises
Overhead pressOverhead pressOverhead pressRear delt raises
Biceps/TricepsPulloversBiceps/TricepsBiceps/ Triceps
2 days: A, DCompounds: 5x3-8
3 days: A, B, DIsolations: 4x12-20
4 days: A, B, C, D
5 days: A, B, C ,D, E
 
39.1

Squat
5x8x120kg

Bench press
5x8x90kg

Bent over row
5x8x90kg

Side raises
4x12x10kg

Skullcrushers
4x12x40kg

Sandbag over shoulders
3x10x65kg

Commentaar.
Gisteren druk geweest met twee vrienden om het één en ander klaar te zetten voor een eigen trainingsruimte. Een van mijn vrienden wilt al een langere tijd een home gym inrichten en heeft hier ook de ruimte voor. Squatrek in elkaar gezet door een andere vriend.120kg aan schijven en een olympische stang, EZ bar en dumbells gekocht via Marktplaats. In totaal vijf uur in de auto gezeten. Aangevuld met mijn twee zandzakken van 65kg en 90kg hebben we een prima ruimte ingericht.

Trainingen voor de komende weken. 4x per week ABXABXX.

A: SQ, BP, BOR, Side raises, Biceps
B: RDL, OHP, Pull ups, Bent over raises, Triceps

 
Fijn dat je een ruimte kunt fixen!

Hardstyle liefhebber?
 
Fijn dat je een ruimte kunt fixen!

Hardstyle liefhebber?
Vrij brede muzieksmaak, maar tijdens het trainen moet het vooral hard zijn. Beetje zero's hardcore en metal :D

Dit waren bijvoorbeeld twee andere gedraaide nummers.

Edit: wat liepen ze er toen toch bij als een stel downies.
 
Millennium hardcore en nu-metal. Goede shit!

Die setjes van Promo kan ik altijd wel waarderen :)
 
Millennium hardcore en nu-metal. Goede shit!

Die setjes van Promo kan ik altijd wel waarderen :)

Noize suppressor blijft voor mij altijd wel de beste. Moh 2008 was ook het eerste feest waar ik heen ging. 16 jaar en geen idee wat ik aan het doen was. Beetje als een spastisch mongooltje bewegen. Mooie tijden.
 
  • Haha
Waarderingen: Pren
39.2

Romanian deadlift
5x8x120kg

Overhead press
5x8x60kg

Pull ups
5x8xBw

Bent over raises
4x15x10kg

Bicep curls
4x15x40kg

Sandbag carries met 90kg

Commentaar.
Prima training. Ook gezellig om met twee vrienden te trainen aangezien we elkaar weinig meer zien de laatste tijd. Wel nog even een kacheltje geregeld hehe.
 
  • Like
Waarderingen: Pren
39.3

Squat
5x8x125kg

Bench press
5x8x95kg

Bent over row
5x8x95kg

Side raises
4x15x10kg

Overhead tricep extensions
4x15x40kg

Sandbag over shoulders
3x12x65kg

Commentaar.
Prima training. Wel wat slapjes en sloom de laatste dagen. Niet helemaal fit.

 
39.4

Romanian deadlift
5x8x125kg

Overhead press
5x8x65kg

Pull ups
5x8xBw +2.5kg

Bent over raises
4x15x10kg

Dumbell curls
4x15x12kg

Sandbag carries met 90kg

Commentaar.
Dat was het voor deze week. Nu een weekend met sociale verplichtingen. Iedereen een fijne kerst toegewenst.
 
40.1

Squat
5x8x125kg

Bench press
5x8x95kg

Bent over row
5x8x95kg

Side raises
3x20x10kg

Overhead tricep extensions
3x20x40kg

Sandbag over shoulders
2x20x65kg

Nog wat touwtje springen. 15 minuten.

Commentaar.
Volgende A training weer verhogen. Verde goede dagen gehad.
 
40.2

Romanian deadlift
5x8x130kg

Overhead press
5x5x70kg

Pull ups
5x8xBw +5kg

Low to High dumbell flyes
4x15x12kg

Bent over raises
4x15x12kg

Dumbell curls
4x15x12kg

Sandbag carries en ab rollouts

Commentaar.
Wat moeite om de spanning te bewaren op mijn glutes met de ohp. Verder die fly gedaan waar ik over had gelezen op het forum. Wel een lekkere. Voelde hem goed.
 
PBF 4x.JPG
 
Heftige shit, sowieso mooi volume in al je trainingen! Succes, want dit ziet er echt brutaal uit :D
 
rippedmeeuw

Ik wilde deze in je log posten, maar ik heb nog steeds een topicban :p Aangezien je wat moeite hebt om creatief te trainen. Misschien heb je wat aan onderstaand filmpje.

 
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