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Try to ignore the name for now; instead, consider the fact that not only has DC become an Internet
bodybuilding board phenomenon, but DC disciple and pro bodybuilder Dave Henry has acquired 30
lean pounds in less than three years. Thats a lot of Crapp. We interviewed DC mastermind Dante
Trudel to learn about Doggcrapps rapid growth and why its adherents grow so rapidly. Trudel, 38,
grew up in Massachusetts and currently lives in Southern California with his wife, Dianne. He co-owns
the Internet supplement company Trueprotein.com. At 61, he now weighs a muscular 280, but when
Trudel began bodybuilding at age 20, as he jokes, he was a wispy 137 after a good meal and with
four rolls of quarters in my pocket.
After developing his low-volume rest-pause training style and experiencing his greatest
growth, Trudel tutored his friends, who saw similar rapid results. From 1993 to 1995,
he published a cutting-edge bodybuilding newsletter called Hardcore Muscle.
However, it wasnt until Trudel posted his theories on an Internet discussion board six years ago that
his ideas began to spread. Unfortunately, he used the screen name Doggcrapp for what he thought
would be his only post. Much to his surprise, he was deluged with questions, his original post grew to
118 pages and his writings were copied and pasted all over the Internet.
Sad to say, Im stuck with the moniker Doggcrapp, Trudel laments with a laugh. If I
could do it all over again, trust me, I wouldve gone with a much cooler screen name.
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three times in 14 days. He trains chest 52 times a year and grows 52 times, while you train chest 78
times a year and grow 78 times.
Youre doing only one exercise, out of your three rotated exercises, per bodypart each
workout while Joe Gymguy over there is doing incline barbell presses, flat dumbbell
presses and Hammer Strength decline presses in his chest workout today. Youre doing
the same exercises hes doing over two weeks, but youre growing at a much faster
rate.
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I think I can answer that best by asking the readers a question. Would Ronnie
Coleman, or any top pro, be the size he is today if he stayed lifting the same light
weights he started with when he was a beginner?
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Dantes teachings have taken me to the next level. Most people hit plateaus, but this
style of training is all about progress. If theres a plateau, you move around it and
keep going. Its all about getting progressively stronger. David Henry
Ive been doing Doggcrapp since shortly after the 2006 Ironman. Im not sure Im
going to stick with it precisely. Im still into more of Dorian Yates style, but there are
things Ill take from Doggcrapp. I really like the rest-pause sets, and the
widowmakers for legs have been brutal. I do think the Doggcrapp philosophy that
gaining strength is the key to gaining mass is 100% correct. Mark Dugdale
Shoulders
1 Military presses 11-20 rest-pause
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Triceps
1 Close-grip bench presses 11-20 rest-pause
3 Lying triceps extensions 15-30 rest-pause
5 Machine dips 11-20 rest-pause
Back (Width)
1 Hammer Strength 11-15 rest-pause underhand pulldowns
3 Front wide-grip pulldowns 11-15 rest-pause
5 Close-grip pulldowns 11-15 rest-pause
Back (Thickness)
1 Deadlifts 6-9 9-12
3 Rack deadlifts 6-9 9-12
5 T-bar rows 10-12
B Workouts
Biceps
2 Barbell drag curls 11-20 rest-pause
4 Seated dumbbell curls 11-20 rest-pause
6 Machine curls 11-20 rest-pause
Forearms
2 Hammer curls 10-20
4 Barbell wrist curls 10-20
6 Cable reverse curls 10-20
Calves
2 Leg-press toe presses 10-12
4 Machine donkey calf raises 10-12
6 Seated calf raises 10-12
Hamstrings
2 Lying leg curls 15-30 rest-pause
4 Sumo leg presses (feet high and wide, press with heels) 15-25
6 Seated leg curls 15-30 rest-pause
Quadriceps
2 Squats 4-8 20
4 Hack squats 4-8 20
6 Leg presses 4-8 20
All calf exercises are done with an enhanced negative portion of the rep. Each rep
consists of five seconds of lowering down to a full stretch, a 10- to 15-second hold in
the stretched position, then rising onto the toes.
Workout Schedule
Notes:
The numbers 1 through 6 correspond to the exercise numbers in the Doggcrapp cycle
chart. Follow a pattern of A and B workouts for the bodypart split. Beginning with week
3, this pattern repeats, starting with the #1 exercises.
References:
http://www.muscleandfitness.com/
http://www.flexonline.com/
COPYRIGHT 2010 Weider Publications
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431
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14 Comments
ben says:
Harold says:
its because im still a beginner but ive honestly put on 20lbs in around 16wks, not all lean weight but a
large percentage im presuming..
Fred says:
Ive read that you can grow more by doing split routines like this program says, but I dont understand
why that is better than doing full-body routines like Darden recommends.
Please explain
Thnx
Jn Ingi says:
Jim says:
How does the rest pause work with the number of set? for example for biceps it says 6 Machine curls
11-20 rest-pause does this mean do 6 sets of machine curls and then on the last one do the rest pause to
11-20 reps? slightly confusedany advice would be appreciated
jin says:
@ Jim the 6 is for the 2 4 6 schedule.. i usually do 1 set of around 8 reps.. take 15 breaths then go again
to near failure or failure. and again either 3 times or till u get 20 on u
User says:
jay says:
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ben says:
Everyone seems confused as to how many sets etc to do. To put it in simple terms you only do 1 HEAVY
(or working set), but to allow the muscles to warm up adequately and to recruit as many muscle fibres as
possible, some warm up sets will be required.
e.g. If my 6RM bench press is 20kg the exercise would go something like this for example=
warm-up set 1 = 8kg for 10-20 reps
warm-up set 2 = 12kg for 10-15 reps
warm-up set 3 = 15kg for 5-10 reps
(there is no set reps for this, just push out as many as needed, but dont reach failure on these warm-up
sets.)
Once your body and head are ready perform the final set. e.g
HEAVY (working set)= Aim for 6-10 reps with good form. (Its ok if you only reach 6, as long as you get 7
or more reps next workout you are making progress.)
Rest for 10-15 breaths then aim for another 2-4 reps.
Rest for another 10-15 reps then aim for a final 1-2 reps.
As a side note: (there is no perfect rest time between sets, just make sure that it long enough that you
have gotten your breath back but not long enough that your muscles begin to cool down, this is usually
around 1-3 mins, but it really doesnt matter.(
Also, as your strength and weight lifted increases you may need to gradually increase the number of
warm-up sets to ensure that all muscle fibers will be recruited on your HEAVY (working set).
Hope this helps :)
sean says:
I am so confused, so I take it most of the reps you do are just warm ups an that you only do 1 proper
workout set. So you build up 2 your heavy weight by doin all the warm ups, is that right ???
ben says:
Thats exactly right, the pro bodybuilders that train DC style such as David Henry and Dusty Hanshaw
dont consider warm-up sets actual sets. There main focus is to lift more weight or get more reps out on
their WORKING SET each workout.
The reason for not going to failure on warm-up sets is because the WORKING SET is supposed to be AS
INTENSE AS POSSIBLE. If you do your warm-up sets to failure then your WORKING SET will not be AS
INTENSE AS POSSIBLE, thus defeating the purpose of DC raining.
Keep a log book when training and once you finish your WORKING SET write doen the total number of
reps you pushed out on your WORKING SET.
e.g. Barbell bench press
WEIGHT LIFTED = 20KG
WORKING SET = 7 REPS
1ST REST PAUSE SET = 3 REPS
2ND REST PAUSE SET = 2 REPS
7 + 3 + 2 = 12 TOTAL REPS
Remember: As long as you beat the log book (weight or reps) each workout, you will be growing.
Train hard, train safe :)
mitch says:
Am i able to make this into a 4 day workout program? i just hate only going to the gym 3 days a week ;)
Daniel says:
I have been experimenting with this workout for past (2) months and I must admit, my strength has
increased like never before. I have questions regarding the non rest-pause set/s and the cruise phase:
- Say for forearms that arent rest-paused. When u train them do you do just 1 set to failure or 4 non
rest-paused sets to failure similar to regular volume training?
- For cruise phase, do you still rest-pause and just NOT go to failure, while using lighter weights? OR is it
more like volume training just with lighter weights?
Thanks in advance!!
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sam says:
What do you recommend for lifting tempo/cadence ?
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12.3.2014 14:38