Doggcrapp training

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Doggcrapp Training, or DC Training, is a weight training methodology created by Dante Trudel, a very well-respected and influential individual in the bodybuilding community. It is intended to help bodybuilders increase their muscle mass in a short period of time. The premise of DC Training is that an individal who can train a bodypart as often as possible with corresponding strength gains (assuming adequate recovery) will demonstrate the fastest gains in muscle size. The methodology takes its unusual name from the screen name Dante Trudel used when he first shared the methodology on the internet in the mid-1990s.[1]

The basic principles of DC Training are as follows:

  1. Heavy progressive weights
  2. Lower volume of exercise (sets and reps)
  3. Higher frequency of bodyparts hit
  4. Rest-Pausing
  5. Extreme stretching
  6. Training periodization

This program is based upon the belief that heavy progressive weights provide the chief imputus for muscular growth. Dante believes that increases in strength are crucial to increases in muscle mass. This program differs from conventional high volume training programs in that it takes advantage of the principle that volume and frequency are inversely related. In other words, an individual that is able to train more frequently but with less volume can theoretically experience more opportunites for muscular growth. The caveat to this program is that the trainee must be able to train hard enough to induce the required muscular damage for progress to stimulate repair.

The staple technique of DC Training is rest-pause (RP) sets. These are in effect multiple sets separated by a short periods of rest. Rest-pause sets have also been found by Dante to provide for the most rapid gains in strength, which further validates its use for this program. For DC Training, 3 RP sets are used for most bodyparts with the exceptions of back thickness, quads, and calves. Each RP set is separated by 10-15 deep breaths.

After warming up, trainees will often rest-pause only one exercise to muscular failure. The trainee will exert maximum force for as many repetitions as possible, then "rest-pause" (take several deep breaths), again exert maximum force for as many repetitions as possible, rest-pause a second time, and exert maximum force for a third and final time for as many repetitions as possible. For most bodyparts, a total rep target (over the 3 RP sets) is 11-15 reps.

An example of rest-pausing on the incline bench press would be:

  • 1 set 8 reps
  • Rack the weight
  • 10-15 deep breaths (usually 20-25 seconds)
  • 1 set 4 reps
  • Rack the weight
  • 10-15 deep breaths
  • 1 set 2 reps

Following the specific bodypart hit, the trainee will perform stretching to the point of pain, a practice called extreme stretching. Stretches are held for 60-90 seconds. These stretches serve many functions including fascial stretching and improving recovery. In addition, scientific studies have found stretching to increase muscle mass in birds.[2]

Because a trainee cannot physiologically or psychologically continue using maximum efforts indefinitely, a cyclic periodized approach is taken whereby a trainee "blasts" for a period of 6-12 weeks and then takes 10-14 days to "cruise" , train less intensely, and recover in preparation for the next blast.

[edit] References

  1. ^ Harris, Ron (February 2004). Dante's Inferno. IntenseMuscle.
  2. ^ Antonio, J, et al. (1994) "Muscle fiber splitting in stretch-enlarged avian muscle". Medicine & Science in Sports & Exercise, 26:8, 973-7.