DogCrapp Training

[Severedties]

I am thinking of trying dogcrapp training for a few months. Theres not too much info on it on this site, i have gotten alot from other sites, but i was wondering what you all think about it. Anyone tried it?

[Timma]

I've been doing something similar to it, so does sc54, but it's not the same as I do. It works when you are taking more time in between workouts.

[rippedsucka]

I've only read excerpts from some of his articles and his workout routine did spark my interest. Would someone give me a little more insight to this technique b/c all of his clients gains that he shared are awesome.

[Severedties]

Originally posted by Timma
I've been doing something similar to it, so does sc54, but it's not the same as I do. It works when you are taking more time in between workouts.

Stonecold doesnt do it. He only works each body part once in a while. DC trainings premise is that you work out each body part ~3 times every 9 days, but you only do 1 set per body part.

Stonecold does something alot more like HIT than DC.

[rippedsucka]

SeverdTies:

correct me if I'm wrong but from what i understand DC's workout wants you to work each body part 3 times every 9 days. for example if i were to workout chest , i would pick 3 exercises and rotate 1 each workout. Since you are going only 1 set you obviously want to use heavy weight, but do you lift to failure on that set. aslo, how many body parts do you focus on per workout? thanks for any help

[red_devil1469]

http://www.musclemayhem.net/tips/dg-trng.htm
link if you havent seen it

[Timma]

Originally posted by Severedties
Stonecold doesnt do it. He only works each body part once in a while. DC trainings premise is that you work out each body part ~3 times every 9 days, but you only do 1 set per body part.

Stonecold does something alot more like HIT than DC.

What i meant by SC doing it is he does the more rest in between days.

[bad14u]

Here's a photo!

[Severedties]

Originally posted by rippedsucka
SeverdTies:

correct me if I'm wrong but from what i understand DC's workout wants you to work each body part 3 times every 9 days. for example if i were to workout chest , i would pick 3 exercises and rotate 1 each workout. Since you are going only 1 set you obviously want to use heavy weight, but do you lift to failure on that set. aslo, how many body parts do you focus on per workout? thanks for any help

You may do it so that you hit each bodypart each nine days (MT ThF). Or it is recommended that you do it such that you hit each body part twice each eight days (MWF). You go heavy, and each set is to extreme failure (you are using the rest pause technique, so you are going past failure).

THe workout is split like:
Day 1:
Chest
Shoulders
Triceps
Back Width
Back Thickness

Day 2:
Biceps
Forearms
Calves
Hamstrings
Quads

Now lets see if we can get some feedback for it.

[lxorl]

I do a modified version of the DC method.

you rest pause your reps so you get beyond failure... but you also do extream negatives during your working set... the negative phase is about 7 seconds. shoot for about 8 reps... rest for 12 deep breaths and shoot for another 4ish then 12 more deep breaths and try and get a few more. then you extream stretch.... for example my extream stretch for chest is holding 50lb dumbells in the down position of flys for 60 seconds.

I like this training style. it keeps you from over training... keeps you striving to increase your strength, and allows for quick work outs (atleas my splits do)

pm me with any questions.

[Severedties]

Have any other people tried this?

[Megiddo]

I am going to give it a shot for about 12 weeks to see if it improves my strength and size. Hopefully it will. I need to ask bouncer if I can do a training log here to post my results

[BBAddict]

Any change to a routine that has become stagnant will spark more growth, probably of both size and strength. I don't subscribe to any one training routine-instead, I just mix it up anytime I feel my training is not producing results as judged by growth and muscle soreness.

[Megiddo]

I tried this today and it was pretty good. The following is my routine for the day. The * denotes warmup sets:

* dumbbell flies 25 lbs 3@12
Incline barbell press 135lbs@12 statc hold for 1:00
*Assisted chins 3@12
Bent over Rows 135lbs@12 static :45
Machine shoulder presses 100lbs@15 static for 1:30
Deadlifts 185@8 static for :35
Triceps 100 till failure static for 1:25 (I lost count and just went until I couldn't do them anymore)

As you may have noticed I did very light weight as I wasn't sure how this would affect me as this is new, plus I wanted to get a feel for how these are done correctly. I did screw up by not working until failure on my first sets. I finally realized this when I got to deads.

A couple of other problems I encountered was wanting to do more than one set, mainly because I didn't do the sets to failure, and being use to doing 4-5 sets per exercise. My training partner also informed me that I am pushing out with my stomach on my pressing movements which is why I am having problems trieng to get the stomach flat.

All in all this was a good test. Wednesday is legs and biceps so hopefully it will go well. I will also post some pics to show any progress I make for the next 12 weeks.

[Severedties]

You should be doing more reps for deadlifts. Today i did 285 for 14 pause 6 reps and pause again and did 3 reps.

That is the rep scheme he recommends. I have been growing alot off that.

[Megiddo]

Originally posted by Severedties
You should be doing more reps for deadlifts. Today i did 285 for 14 pause 6 reps and pause again and did 3 reps.

That is the rep scheme he recommends. I have been growing alot off that.

yeah definately. I bascially screwed the pooch todaybut that won't happen again as I know what I did wrong and what to fix.

[bighitz]

megiddo,, ill give you my feedback on what you did or posted above.. reply in caps

dumbbell flies 25 lbs 3@12 (DITCH THESE BECAUSE YOU NEED TO STRETCH WITH DB. BETTER OFF WARMING UP THE INCLINE BP)

Incline barbell press 135lbs@12 statc hold for 1:00 (ARE YOU DOING STRAIGHT SETS OR REST PAUSE SETS?, THE STATIC HOLD A THE END OF THE REP SHOULD BE ABOUT 30SEC LONG OR SHORT PUMPS, ALSO WHERE IS THE DB STRETCH?)
SHOULDERS/TRIS SHOULD HAVE COME AFTER CHEST, THATS THE WAY ITS LAID OUT.
*Assisted chins 3@12 (THIS WAS FINE, BUT DO THESE AFTER SHOULDER/TRIS, AGAIN STRAIGHT SET OR REST PAUSE?)
Bent over Rows 135lbs@12 static :45(NICE BUT NO STATIC ON THIS DONT WANT TO INJURE YOURSELF)
Machine shoulder presses 100lbs@15 static for 1:30(NICE, SAME WITH STATIC 30SEC OR PUMPS)
Deadlifts 185@8 static for :35(AGAIN NO STATIC AND DO THIS AFTER BACK WIDTH, THIS SHOULD BE A STRAIGHT SET OF 6-8 THEN A HEAVIER SET OF 4-5 NO REST PAUSING)
Triceps 100 till failure static for 1:25 (I lost count and just went until I couldn't do them anymore) WHAT DID YOU DO FOR TRICEPS? ALSO DO AFTER SHOULDERS/CHEST 30 SEC STATIC AND REMEMBER ALL THE STRETCHES AFTERWARDS

ON YOUR NEXT ROUTINE UP THE WEIGHT, YOU WANT TO HIT FAILURE AT ABOUT 7-8 ON THE FIRST REST PAUSE SET.. ASLO YOU NEED THE STRETCHES.

[lxorl]

they recomend not rest pausing deadlifts or squats though.....

Originally posted by Severedties
You should be doing more reps for deadlifts. Today i did 285 for 14 pause 6 reps and pause again and did 3 reps.

That is the rep scheme he recommends. I have been growing alot off that.

[Megiddo]

Originally posted by bighitz
megiddo,, ill give you my feedback on what you did or posted above.. reply in caps

dumbbell flies 25 lbs 3@12 (DITCH THESE BECAUSE YOU NEED TO STRETCH WITH DB. BETTER OFF WARMING UP THE INCLINE BP)

Incline barbell press 135lbs@12 statc hold for 1:00 (ARE YOU DOING STRAIGHT SETS OR REST PAUSE SETS?, THE STATIC HOLD A THE END OF THE REP SHOULD BE ABOUT 30SEC LONG OR SHORT PUMPS, ALSO WHERE IS THE DB STRETCH?)
SHOULDERS/TRIS SHOULD HAVE COME AFTER CHEST, THATS THE WAY ITS LAID OUT.
*Assisted chins 3@12 (THIS WAS FINE, BUT DO THESE AFTER SHOULDER/TRIS, AGAIN STRAIGHT SET OR REST PAUSE?)
Bent over Rows 135lbs@12 static :45(NICE BUT NO STATIC ON THIS DONT WANT TO INJURE YOURSELF)
Machine shoulder presses 100lbs@15 static for 1:30(NICE, SAME WITH STATIC 30SEC OR PUMPS)
Deadlifts 185@8 static for :35(AGAIN NO STATIC AND DO THIS AFTER BACK WIDTH, THIS SHOULD BE A STRAIGHT SET OF 6-8 THEN A HEAVIER SET OF 4-5 NO REST PAUSING)
Triceps 100 till failure static for 1:25 (I lost count and just went until I couldn't do them anymore) WHAT DID YOU DO FOR TRICEPS? ALSO DO AFTER SHOULDERS/CHEST 30 SEC STATIC AND REMEMBER ALL THE STRETCHES AFTERWARDS

ON YOUR NEXT ROUTINE UP THE WEIGHT, YOU WANT TO HIT FAILURE AT ABOUT 7-8 ON THE FIRST REST PAUSE SET.. ASLO YOU NEED THE STRETCHES.

Appreciate the feedback bro. After looking back at my Monday session, I did way too light of weight so tomorrow I will definately up the weight and get in good stretches. I will post my leg workout later on. I can say that yesterday I did this right and I have some good soreness from only doing three sets.

[bighitz]

No problem, just remember the layout
chest/tris/shoulders/back width/back thickness day 1
bis/forearms/calves/hams/quads day 2
repeat day 1 on day 3..

If you dont mind i would like to see what exercises you are rotating for each body part.

[Megiddo]

Originally posted by bighitz
No problem, just remember the layout
chest/tris/shoulders/back width/back thickness day 1
bis/forearms/calves/hams/quads day 2
repeat day 1 on day 3..

If you dont mind i would like to see what exercises you are rotating for each body part.

No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

Biceps: standing dumbell curls, preacher bar curls, incline dumbbell curls

Forearms: Hammer curls, Reverse barbell curls, barbell wrist curls

Calves: Seated calf raise, standing calf raise, reverse calf raises

Hamstrings: lying leg curls, stiff leg deadlifts, hamstring leg press

Quads: Leg press, Front squats, hack squats

That is what I have so far.

[bighitz]

[quote]Originally posted by Megiddo
[b]No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

[bighitz]

Originally posted by Megiddo
No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

Biceps: standing dumbell curls, preacher bar curls, incline dumbbell curls

Forearms: Hammer curls, Reverse barbell curls, barbell wrist curls

Calves: Seated calf raise, standing calf raise, reverse calf raises

Hamstrings: lying leg curls, stiff leg deadlifts, hamstring leg press

Quads: Leg press, Front squats, hack squats

That is what I have so far.

see below

[bighitz]

Originally posted by Megiddo
No problem.

Chest: Incline Smith press, wide grip bench press, D.bell press

Shoulders: Machine press, upright rows, rear delts on pec dec.

Tris: close grip pushdowns, incline triceps extensions, reverse cable press downs.

Back width: Bent over barbell rows, Wide grip pull downs, Behind the neck pull downs

Back thickness: Deadlifts, T-bar rows, Good mornings

Biceps: standing dumbell curls, preacher bar curls, incline dumbbell curls

Forearms: Hammer curls, Reverse barbell curls, barbell wrist curls

Calves: Seated calf raise, standing calf raise, reverse calf raises

Hamstrings: lying leg curls, stiff leg deadlifts, hamstring leg press

Quads: Leg press, Front squats, hack squats

That is what I have so far.

Ok lets do this,

shoulders-ditch the rear pec dec on shoulders, go with compound presse,, ex; seated military press, hammer strenght shoulder press or even db press (keep reps hight on db 15-30), i think you might stagnate on upright rows but its ok for now,,

back width-rows are more of a thickness exercise try rack chins or close grip pulldowns.

back thickness- i personally dont like good mornings for back thickness but thats just me, you could try db rows or bb rows

forearms-i like pinwheel curls as well you might stagnate fast on wrist curls, give it a go.


ok the reason why i said ditch rear pec dec is because you will see that deads will help develop them as well as back thickness exercises.. i cant remember the last time i worked my rear delts directly because deads and rows help them out nicely. good luck !

[Megiddo]

Appreciate that bighitz. I'll post some pics here this weekend of what I look like now (which is shit) adn then come back in a month to compare.