DC TRAINING – DoggCrapp Training System
By Team iForce Nutrition
If someone asked me what I attribute most for the major changes in my physique over the last four years I would without a doubt say DC Training. Although a lot of people have heard of this training style I still feel that many don’t understand the basic components that make the program so successful. Due to this I am constantly reading or talking to guys who say they are following the program with little to no results just to find out that they are missing on one or more of the basic components required to truly be successful with the program. Like most programs DC is absolutely the sum of its parts which include lower volume/higher frequency, exercise rotation, continuous progression done in a rest pause fashion, extreme stretching, and blasting/cruising.
When I talk about lower volume higher frequency a lot of guys instantly get confused because they know that more advanced DC athletes only train four days per week. What they miss is the fact that the entire body is hit within the first three training days and on the fourth you start the cycle again. This makes it possible to hit each body part twice within an eight day period. Now if you were using a traditional training volume that would not be possible due to the muscles not having an ability to recover that quickly. By using a lower volume (typically no more than one maximum two working sets per body part) and eating enough clean calories your body is capable of training at such a high frequency. The idea here is that the more chances you have to train a fully recovered body part the more opportunities it has to grow.
The next VERY important step with DC Training is setting up your exercise rotation. In order to do that you must pick three exercises (preferably compound movements) per body part. Each time you are scheduled to train a certain body part you are to pick ONE of the three as your movement for the day. You will complete your working set with that ONE movement and that body part will be done until the next time it comes up on rotation at which time you will pick one of the two remaining movements. I know that a lot of you are thinking that there is no way you can grow with only one set per body part, but you need to remember that you are taking each set to absolute failure. The key to doing that successfully is to remember that you only have one shot each workout to push a muscle to complete failure so you had better take the set to hell and back. An example split for an advanced athlete would be:
Day 1- Chest, Shoulders, Triceps
Day 2- Back and Biceps
Day 3- OFF
Day 4- Quads, Hams, Calfs
Day 5- Start the cycle over
Day 6- OFF
Day 7- OFF
Another variable which makes this low volume training more than enough is the fact that most of the sets are done in a rest pause fashion. What that means essentially you are doing each one working set three times and each of these three attempts are only broken up by fifteen deep breaths. Obviously with such a short rest period between attempts the number of reps you complete each time will drastically drop. For example, if you were doing a set of incline Smythe presses and were shooting for a total of 15 reps your set would look something like this 315 lbs x 9 x 4 x 2= 15. By doing your sets in this fashion you are handling a weight that you can only do for 8-10 reps for 15 or more reps obviously causing enormous stress on the target muscle. With each workout you will record both the reps and weight used for the working set. This way the next time your rotation falls on this particular movement you know exactly what you were able to do last time and you will use those numbers as guidelines that need to be beaten this time. With this type of rest pause training and continuous progression the body will have no choice but to adapt to the stress by growing.
Once you are done with your working set for each body part you will follow it up with what is known as extreme stretching. This means that the muscle is warm and tired and we are going to put a different type of stress on it by stretching it out. This will be good for a lot of reasons but the main priorities are keeping the muscle loose, giving it flexibility and room to grow, and helping to break up some lactic acid from the set. By doing these stretching movements you will not only increase how much your body is capable of growing but you will also speed up recovery time enabling you to be back hitting that body part quickly.
The final portion of DC training is known as blasting and cruising. This to me is easily one of the most important parts of the program. I say this because when you are pushing the body as hard as you need to each workout to ensure continuous progression you have to do that with the understanding that the body cannot continue to progress 24/7/365. Your body will require breaks from both the physical as well as mental stress you are putting on it through these grueling workouts. The blast phase of your routine will typically last somewhere between six and eight weeks. During this time you will do everything listed above to be your best. Usually somewhere between week six and eight you will notice that you are not capable of beating your old numbers. That is a tell tale sign that your body needs a rest/cruise. A cruise is typically a two week period where an athlete either doesn’t train at all or trains EXTREMELY light trying not to break down the muscle at all. Taking these little breaks between blasts is essential to finding success with DC training.
As you can see a lot goes into this relatively simple program but even if one piece of the puzzle is missing you have ruined the entire DC picture. So if you decide you want to get your body as big as possible in as little time as possible I suggest doing further research before piecing together your DC program and getting started.
DC training will take a lot out of you. DC, when stacked with the right nutrients, is a one-two punch. Try DC using our COMPLETE WORKOUT STACK and add PROTEAN™ for maximum results!