What is Dogg Crapp Training|DC Training

Dante Trudel's Training System DC Training

Doggcrapp training is an all encompassing muscle growth system, not neccessarily just a one off cookie cutter routine that can be used by any old trainer who decides to have a go. It is in fact best described possibly as away of life for building mass.

It is extremely tough, so if you think you got through a Dogg Crapp training session fairly easily, then you're not really training DC.

DC Hurts, big time!

The aim of the DoggCrapp method is not simply “to get to the end a workout” but making the sets and reps as intense and as hard as possible.

Who invented DC Training?

Dante Trudel is the beast behind the method, reports say he went from 160lb of skin and bone to 300lb of shaved beef mass with the DC method.

The key characteristics of this system is

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


As an example of an actual Doggcrapp routine, the following is a guide line, rotate between three sets of exercises for each of the listed categories.

Change the exercises when staleness/plateau occurs

e.g pick 3 movements for each body part listed below

Chest
Shoulders
Triceps
Back Width
Back Thickness
Biceps
Forearms
Calves
Hamstrings
Quads

Rotate each workout.

So, you only do the same exercise once every two weeks but you're hitting all your bodyparts twice every 8 days.

Alternate example, just remember that you're rotating exercises

Monday
Chest
Shoulders
Triceps
Back width
Back thickness

Wednesday
Biceps
Forearms
Calves
Hamstrings
Quads

Friday
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

Monday (week 2)
Biceps
Forearms
Calves
Hamstrings
Quads

Read a full account of DoggCrapp training here

The Best Bodybuilding Routine

The Best Bodybuilding Routine

Peter from Strength Basics hits the nail on the head with this very interesting article about the Best Program/Routine for X - fill in the X (I'm pretty sure it's gonna be for improved strength and muscle growth)

Here's an Excerpt

A very frequent post on any exercise forum will look like this:

"What's the best routine for gaining (muscle mass/strength/size)?"

The parenthesis can be filled with other, similar items. "Bigger arms." "Bigger shoulders." What it comes down to is getting bigger and stronger.

I've answered my fair share of these. Here is the ready-made answer for cut-and-paste:


To gain (muscle mass/strength/size), you have to lift heavy weights, eat a caloric surplus, and rest. You need all three. Lifting heavy weights provides your body with a growth stimulus. The caloric surplus provides your body with fuel to react to that stimulus. And your body grows when you rest after training, not while you're training. So basically you lift heavy, eat well and often, and then sleep deeply and long.

Peter talks about the possibility of creating your own body building routine, but as he says it's a great idea to follow an already tried and tested routine

Check out

Wendler 5 3 1 Training

The Ultimate Workout for Bodybuilding Resource

Or Escalating Density Training EDT if you need some ideas.

Top Bodybuilding Routines for Building Mass

The Conjugate Method

What is the Conjugate Method?

The Conjugate Method is a training system with it's origins in USSR.

This training system is best described as a group of around 20-40 exercises (special exercises) grouped together into sets of between 2-4 exercises every workout.

What is a Special Exercise?

Any exercise that assists a main lift or movement can be deemed a special exercise. In the Westside Barbell Club a reverse hyper, glute ham raise or good morning assist the squat and deadlift.

The conjugate method is aiming for the ideal CANI Constant and neverending Improvement


What the Conjugate Method is not

This method of training is not Periodization
in the traditional sense.

Example (Bench Press)

Week 1

Floor Press and Military Press

Week 2

Chain Press and JM Press

Week 3

Band Press and Dumbbell Press Over head

Week 4

Bench Press

So as you can see, the main lift (bench) itself has only been trained once in 4 weeks but has been supported by assistance lifts. The result being all round strength in the stabilizers and surrounding muscle groups adding to improved performance.

Also, this method is not just applicable to Powerlifting or strength training but has also been successfully used by many Olympic athletes, Yuri Sedykh (Russian Hammer thrower) used this method to break the World Record.

Think special jumping/plyometric exercise progression + resistance training all moving toward one common goal - to bestronger and more athletic.

Read more on the Westside Barbell Conjugate Method here

How To Increase Your Bench Press

How To Increase Your Bench Press

The use of using stretch bands to improve your lifting prowess is very commonly used in the powerlifting world nowadays and should be given a thought by yourself if you are to enhance muscle mass and strength levels and ultimately improve your bench press (bands can also be utilised on the squat and deadlift).

This idea has been brought to the fore here by Smitty of the Diesel crew, promoting the use of jumpstretch bands wrapped around the wrists to engage the lats in bench pressing.


Why do the Lats Help the Bench Press?

The lats act as secondary movers, play a huge role as stabilizers and act as a stretch reflex mechanism (strong lats are required to get the bar moving from the bottom position of the bench press)



This is by no means all you should do to improve your bench, it is simply a different method of training

Brooks D Kubik Dinosaur Training

Lost Secrets of Strength and Development

At sometime or other everyone needs to look back into the past and find out how things were done a long time ago.

Somethings are best left in the past and somethings are best being brought back into the present or the future.

Kettlebells are one of those training devices that have been utilised again after many years in a pile of dust (depending on who you are and where you are from)

Brooks Kubik does exactly that with Dinosaur Training

Who is Brooks D Kubik?

Brooks is a Lawyer (about 50 yrs age now)and what many may call an Oldtime Strongman.
Brooks has trained for somewhere in the region of 35 years so he know a thing or two and considers training to be an art form (not a science). He is around 5 9" tall and weighs around 230lb's, a former high school wrestler and is into FUNCTIONAL strength big time. Hence, the reason he wrote the book - Dinosaur Training.

What is Dinosaur Training?

Dinosaur Training is more of a philosophy than any one particular bodybuilding/strength training routine. If you include heavy barbells, heavy sandbags, thick bars and sledgehammers in your training minus periodization and don't train in a chrome and fern gym with a $100 per month subscription where you can watch MTV and have a nail massage whilst sipping babycham (aerobic/prissy/fancy) then you won't be far off with what is known as Dino training.

What would a Dinosaur Training Session look like?

Day One

Squat 4 x 5
Standing Press 4 x 5
Bent over Barbell Row 4 x 5
Farmer Walk (1 trip)
Bent leg sit ups 2 x 8-15
Neck, biceps and triceps work to finish

Day 2

Bent leg deadlift, Power Clean or Snatch Pulls 5 x 3
Bench press (barbell or dumbbell) 4 x 5
Sand bag walk (hug bag and walk as far as possible) 1 trip
Side bends with weight 2 x 15
Neck, biceps and triceps work to finish

So that 's it 2 days per week but heavy.

Note: the above is only an example of a dino session. You can add heavy kettlebells, thick bars, wrist rollers, big tyre's to make the routine suit your needs, the list is endless.

Will it work?

That's upto how much you're willing to put into it, but I can say this style of training has worked for me for years and packed plenty of beef and strength onto my frame.

Give it a try and don't forget elaborate scientific training doesn't always work better than something that is just plain and simple.

York barbell training courses work well and are pretty much dinosaur training in some form or other

Check out more about Brooks Kubik

Wendler 5/3/1 Training

Wendler 5/3/1 Training

In the words of Jim Wendler the 5/3/1 training system is the 'Simplest Most Effective way to Increase Raw Strength'

So, what is Wendler 5/3/1 training?

In a nutshell 5/3/1 focuses on the big lifting movements (compound movements) squats, deadlifts, overhead pressing, bench press etc

The key factor with Jim Wendler's 5 3 1 method is that you need to start too light! I'll say that again. Too Light

Where as many programs get you busting your ball sack from the beginning, this is different.

The program,

Week 1 is 3 sets of 5 reps

Week 2 is 3 sets of 3 reps

Week 3 is 1 set of 5 reps, 1 set of 3 reps and 1 set of 1 rep (5/3/1)

Week 4 begins again with 3 x 5

All weight lifted is calculated and follows a method (check out the calculator below)


Wendler 5/3/1 Calculator

Jim Wendler 5/3/1 Logbook Calculator


Bodybuilding Routines

Ultimate Workout Program Resource

Ultimate Workout Program Resource

Awesome resource from Bodybuilding.net

Training Methods

Needsize's 5x5 http://www.xtrememass.com/forum/showthread.php?t=159

Split 2x day training . http://forums.1fast400.com/?showtopic=11847&hl=

Fox Sets http://www.anabolicminds.com/forum/s...ead.php?t=1048

3x3 Training http://www.anabolicminds.com/forum/showthread.php?t=867
Max-OT
http://www.ast-ss.com/max-ot/max-ot_intro.asp

Basic Splits:
http://forum.bodybuilding.com/showth...hreadid=143006

Conjugate splits/high frequency training:
http://forum.bodybuilding.com/showth...hreadid=289834

HST (Hypertrophy Specific Training):
www.hypertrophy-specific.com
http://forum.bodybuilding.com/showth...hreadid=280813
http://www.anabolicminds.com/forum/s...ead.php?t=1165

HIT (High Intensity Training):
http://www.muscletalk.co.uk/article-hit-training.asp
http://www.naturalstrength.com/resea...?ArticleID=207

Dogg Crapp Training (DC):
http://www.xtrememass.com/forum/showthread.php?t=2
http://intensemuscle.com/showthread.php?t=4944

Extreme Stretching (to go along with DC):
http://www.abcbodybuilding.com/magaz...stretching.htm
http://forum.bodybuilding.com/showth...89#post2046389

Dual Factor Hypertrophy Training (DFHT)
DFHT is another workout program that resembles HST
http://www.gettingripped.com/dfht.doc
http://forum.mesomorphosis.com/showthread.php?t=682

Westside Training:
www.westside-barbell.com
www.elitefts.com
http://www.ironaddicts.com/articles/westsidemod.htm

What is Westside Training a.k.a. WSB? http://www.xtrememass.com/forum/showthread.php?t=160
WSB for Athletes http://www.xtrememass.com/forum/showthread.php?t=370
Westside Training http://www.anabolicminds.com/forum/showthread.php?t=822

German Volume Training (GVT)
German Volume Training (GVT) http://www.anabolicminds.com/forum/showthread.php?t=659
http://www.strengthcats.com/CP-GVT.html
http://www.bodybuilding.com/fun/luis13.htm

Advanced German Volume Training (AVGT)
http://www.t-nation.com/readTopic.do?id=658759
/training/agvt-760.html

Tri Phase Progressive Training (TP PT):
http://www.mindandmuscle.net/content/page-249.html

Abbreviated Training:
www.hardgainer.com
http://www.bodybuilding.com/fun/shannon13.htm

Russian Training
http://forum.bodybuilding.com/showth...hreadid=305786
http://forum.bodybuilding.com/showth...threadid=74669

Bulgarian Training
http://www.tc.umn.edu/~keen0018/bulgar.htm
http://www.fortifiediron.net/invisio...hp/t13253.html

Pendulum Training
http://www.t-nation.com/findArticle....ticle=296pend2
Undulated Periodization - Variable Repitition Training
http://www.bodybuilding.com/fun/alwyn3.htm

Ian's Top 10 Mass Makers
http://www.t-nation.com/readTopic.do?id=483907

Shoulders Overhaul
http://www.t-nation.com/readTopic.do?id=469072

Triple Threat
http://www.t-nation.com/readTopic.do?id=459221

Optimized Volume Training OVT
http://www.t-nation.com/readTopic.do?id=459276


Exercise Pictures and Videos
Links prepared by Spatts
General Directory I http://www.exrx.net/Lists/Directory.html
General Directory II http://www.bsu.edu/webapps/strengthlab/Home.htm
Olympic Lifts http://strengthtraining.asimba.com/f...le_group68.htm
General, Powerlifting, Olympic Lifting, Agility, Plyos, Etc... http://138.9.1.58/athleticperformance/exercise videos/Exercise Description Menu.htm
Squat, Bench, and Deadlift Assistance Moves http://www.joeskopec.com/assist.html
Common Postural Deficiencies - http://www.exrx.net/ExInfo.html
http://www.exrx.net/ExInfo/Posture.html#anchor3102554
From Slayer, Muscle Clips, Time for a change
http://forums.1fast400.com/?showtopic=9986&hl=videos