doggcrapp training program pdf

Doggcrapp Training Program⁚ A Comprehensive Guide

This is an UNOFFICIAL beginners guide to the advanced bodybuilding routine known as DC training, created by Doggcrapp, taught by Doggcrapp and InHuman․ The document provides training advice from Dante and In-Human․ It discusses that muscle growth occurs through progressively increasing weights over time to maximize muscle growth․

Introduction to Doggcrapp Training

Doggcrapp Training, also known as DC Training, is a high-intensity bodybuilding program designed to maximize muscle growth and strength gains․ It was developed by Dante Trudel, who initially posted about his training philosophy online under the pseudonym “Doggcrapp․” The program gained popularity for its unique approach to training frequency and intensity, focusing on heavy weights, rest-pause sets, and high-frequency workouts․ The core principles of Doggcrapp Training emphasize pushing your limits while prioritizing recovery to optimize muscle growth․

The History of Doggcrapp Training

Doggcrapp Training emerged in the early 2000s when Dante Trudel, using the online alias “Doggcrapp,” began sharing his training philosophy on bodybuilding forums․ His unconventional approach, emphasizing high-frequency training and intense workouts, resonated with many bodybuilders․ Trudel’s posts sparked a community of enthusiasts who embraced his methods, leading to the development of the Doggcrapp Training system․ The program’s popularity grew further as more bodybuilders shared their success stories and testimonials online, solidifying its reputation as a powerful and effective training methodology․

Key Principles of Doggcrapp Training

Doggcrapp Training is built upon a foundation of specific principles designed to maximize muscle growth and strength gains․ These principles include⁚

• High-Frequency Training⁚ Doggcrapp Training advocates for training each muscle group 2-3 times per week, allowing for more frequent muscle stimulation and potentially faster growth․
• Rest-Pause Sets⁚ The program emphasizes rest-pause sets, a technique that involves pushing a muscle to failure, resting briefly, and then performing additional reps until failure is reached again․ This allows for greater volume within a single set․
• Progressive Overload⁚ Like most effective training programs, Doggcrapp Training relies on progressive overload, gradually increasing weight, reps, or sets over time to challenge the body and stimulate further growth․
• Extreme Stretching⁚ Doggcrapp Training advocates for extended stretching techniques, holding stretches for 20-30 seconds, to promote muscle flexibility and recovery․ This aims to increase range of motion and reduce the risk of injury․

High-Frequency Training

High-frequency training is a cornerstone of the Doggcrapp Training philosophy․ Instead of the traditional once-a-week approach, Doggcrapp Training advocates for hitting each muscle group 2-3 times within a 7-day period․ This frequent stimulation is believed to lead to more frequent muscle protein synthesis, contributing to greater muscle growth․ The idea is that by training a muscle group more often, you’re maximizing the potential for growth within a shorter timeframe, allowing for potentially faster results․ The key is to ensure adequate recovery between workouts, as the body needs time to repair and rebuild muscle tissue․

Rest-Pause Sets

Rest-pause sets are a key component of Doggcrapp Training’s intensity․ Instead of traditional sets with a fixed number of repetitions, rest-pause sets involve reaching failure on a given exercise, briefly resting (typically 10-20 seconds), and then continuing with the set until failure is reached again․ This cycle can be repeated several times, maximizing the time under tension and pushing the muscle to its limit․ The brief rest periods allow for partial recovery, allowing you to push through more repetitions and achieve greater hypertrophy․ Rest-pause sets are a highly effective technique for maximizing muscle growth, particularly when combined with the other principles of Doggcrapp Training․

Progressive Overload

Progressive overload is a fundamental principle of any effective training program, and Doggcrapp Training is no exception․ It involves gradually increasing the stress placed on your muscles over time, forcing them to adapt and grow stronger․ This can be achieved by increasing the weight lifted, the number of repetitions performed, or the intensity of the training․ By consistently challenging your muscles, you stimulate muscle protein synthesis, leading to increased muscle mass and strength․ Doggcrapp Training emphasizes progressive overload through its use of heavy weights, rest-pause sets, and a focus on reaching failure on each set․ By continuously pushing your limits, you ensure that your body is constantly adapting and making progress․

Extreme Stretching

Extreme stretching is a key component of Doggcrapp Training, and it plays a vital role in maximizing muscle growth and enhancing recovery․ This involves holding stretches for extended periods, often for 20-30 seconds, pushing the limits of your flexibility․ While some may view this as a risky practice, the proponents of Doggcrapp Training believe that this type of stretching helps to increase muscle length, improve range of motion, and promote blood flow to the muscles․ By stretching beyond your comfort zone, you are essentially “forcing” your muscles to adapt and grow․ This, in turn, can lead to greater muscle growth, improved performance, and faster recovery from workouts․

Doggcrapp Training Program Structure

The Doggcrapp Training Program is known for its unique structure, emphasizing high-frequency training with a focus on maximizing muscle growth within the limits of your recovery capacity․ It follows a two-way body-part split, dividing your workouts into two distinct routines, labeled as “A” and “B․” These workouts alternate every three days, ensuring that each muscle group is trained twice within a nine-day period․ This high-frequency approach is designed to stimulate muscle growth and recovery, allowing for a greater number of growth phases per year compared to traditional once-weekly training programs․ The program also incorporates a low-volume approach, typically focusing on one working set per exercise, with the emphasis on achieving complete muscular failure through the use of rest-pause sets․ This method allows for greater intensity and muscle stimulation with less overall volume, aiding in faster recovery and preventing overtraining․

Workout Split

The Doggcrapp Training program employs a two-way body-part split, dividing your workouts into two distinct routines labeled as “A” and “B․” This split allows for targeted training of different muscle groups on alternating days, ensuring that each muscle group is trained twice within a nine-day period․ Workout A typically focuses on chest, shoulders, and triceps, while Workout B targets back, biceps, forearms, calves, and legs․ This structure allows for greater muscle stimulation and recovery, as the targeted muscle groups have sufficient time to rest and rebuild before being trained again․ The alternating workouts also provide a balanced approach to training, ensuring that all major muscle groups are adequately addressed throughout the week․

Workout Frequency

The Doggcrapp Training program emphasizes high-frequency training, advocating for training each muscle group 2-3 times per week․ This approach differs from traditional bodybuilding routines that typically train each muscle group once per week․ By training more frequently, you stimulate muscle protein synthesis more often, leading to faster muscle growth․ Doggcrapp training recognizes that muscle growth occurs in phases, with each training session initiating a growth phase․ Training each muscle group multiple times a week allows for more growth phases within a given time frame, ultimately leading to more significant muscle gains․

Exercise Selection

The Doggcrapp Training program focuses on compound exercises, which involve multiple muscle groups simultaneously․ These exercises are considered more effective for building overall muscle mass and strength compared to isolation exercises, which target a single muscle group․ The program emphasizes using compound exercises like squats, deadlifts, bench presses, and rows as the foundation of your workouts․ While isolation exercises have their place, the Doggcrapp philosophy prioritizes compound movements for maximizing overall muscle growth and strength gains․

Doggcrapp Training Exercises

The Doggcrapp Training program emphasizes a limited selection of exercises for each muscle group, focusing on compound movements for overall muscle growth and strength․ The program typically includes a few key exercises for each muscle group, such as⁚

• Chest⁚ Bench Press, Incline Press, Dips
• Shoulders⁚ Overhead Press, Lateral Raises, Front Raises
• Triceps⁚ Close-Grip Bench Press, Overhead Triceps Extensions, Dips
• Back⁚ Pull-ups, Bent-Over Rows, Lat Pulldowns
• Biceps⁚ Barbell Curls, Dumbbell Curls, Hammer Curls
• Forearms⁚ Wrist Curls, Reverse Wrist Curls
• Calves⁚ Standing Calf Raises, Seated Calf Raises
• Legs⁚ Squats, Leg Presses, Leg Extensions, Leg Curls

The program encourages using heavy weights and focusing on achieving muscle failure within a single working set, which is a key principle of Doggcrapp Training․

Chest

Doggcrapp Training recommends focusing on compound exercises for chest development․ The primary chest exercises in the program are⁚

• Bench Press⁚ The bench press is a fundamental exercise for chest development, targeting the pectoral muscles, triceps, and anterior deltoids․ It’s a compound exercise that effectively builds strength and muscle mass․
• Incline Press⁚ The incline press focuses on the upper chest, targeting the clavicular head of the pectoralis major․ It helps to develop a fuller, more defined upper chest․
• Dips⁚ Dips are a bodyweight exercise that primarily targets the chest, triceps, and anterior deltoids․ They are an effective exercise for building strength and muscle mass in the upper body․

Doggcrapp Training emphasizes using heavy weights and focusing on achieving muscle failure within a single working set for these exercises․

Shoulders

Doggcrapp Training emphasizes the importance of compound exercises for shoulder development, prioritizing movements that engage multiple muscle groups simultaneously․ The primary shoulder exercises in the program include⁚

• Overhead Press⁚ The overhead press is a fundamental exercise for shoulder development, targeting the anterior, lateral, and posterior deltoids, as well as the triceps․ It’s a compound exercise that effectively builds strength and muscle mass in the shoulders․
• Lateral Raises⁚ Lateral raises are an isolation exercise that primarily targets the lateral deltoids, responsible for shoulder width․ They are an effective exercise for developing a fuller, more defined shoulder․
• Rear Delt Flyes⁚ Rear delt flyes target the posterior deltoids, which contribute to shoulder stability and overall shoulder development․ They help to create a more balanced and proportional shoulder physique․

The program promotes using heavy weights and employing rest-pause sets to achieve muscle failure within a single working set for these exercises․

Triceps

Doggcrapp Training emphasizes targeting the triceps with heavy weights and rest-pause sets, aiming to maximize muscle growth and strength gains․ The program typically includes the following exercises⁚

• Close-Grip Bench Press⁚ This exercise primarily targets the triceps, while also engaging the chest and shoulders․ It is an effective compound exercise for building overall upper body strength and mass․
• Overhead Triceps Extension⁚ This isolation exercise focuses on the triceps, targeting the long head specifically․ It is effective for developing triceps definition and strength․
• Triceps Pushdowns⁚ Triceps pushdowns are another isolation exercise that works the triceps effectively․ This exercise allows for variations in grip and hand position, allowing for targeted stimulation of different triceps head․

The program recommends performing these exercises to failure using rest-pause sets, allowing for maximum muscle stimulation within a single set․

Back

Doggcrapp training prioritizes compound movements for back development, aiming to build overall strength and muscle mass․ The program typically includes exercises like⁚

• Barbell Rows⁚ Barbell rows are a staple exercise for back development, engaging the lats, traps, and rhomboids․ The program emphasizes performing them with heavy weights to stimulate muscle growth․
• Pull-ups⁚ Pull-ups are a challenging bodyweight exercise that effectively targets the lats, biceps, and forearms․ The program encourages performing them with a wide grip to maximize lat activation․
• T-Bar Rows⁚ T-bar rows are another effective compound exercise for back development, focusing on the lats and lower back․ This exercise allows for a more controlled movement, minimizing stress on the lower back․

The program recommends performing these exercises to failure using rest-pause sets, maximizing muscle stimulation within a single set․

Biceps

The Doggcrapp training program prioritizes compound movements for overall muscle growth, but also incorporates isolation exercises for specific muscle groups like the biceps․ The program typically includes exercises like⁚

• Barbell Curls⁚ Barbell curls are a classic exercise for biceps development, targeting both the long and short heads of the biceps․ The program emphasizes using heavy weights to stimulate muscle growth and strength․
• Dumbbell Curls⁚ Dumbbell curls offer a greater range of motion and allow for independent arm movement, targeting the biceps more specifically․ The program recommends alternating between different curl variations to maximize muscle activation․
• Hammer Curls⁚ Hammer curls are a variation of dumbbell curls that target the brachialis muscle, located underneath the biceps, contributing to overall arm thickness and strength․

The program encourages performing these exercises to failure using rest-pause sets, maximizing muscle stimulation within a single set․

Forearms

The Doggcrapp training program emphasizes building a well-rounded physique, including strong forearms․ While the program focuses on compound movements for overall muscle growth, it also incorporates specific forearm exercises to target both the flexors and extensors․

• Wrist Curls⁚ This exercise targets the flexors of the forearm, responsible for gripping and flexing the hand․ The program recommends using a barbell or dumbbells for a controlled movement, focusing on maximizing time under tension for muscle growth․
• Reverse Wrist Curls⁚ Reverse wrist curls target the extensors of the forearm, responsible for extending the hand and wrist․ The program encourages using a barbell or dumbbells with a neutral grip, ensuring proper form for optimal muscle activation․
• Farmers Walks⁚ This compound exercise involves carrying heavy dumbbells or kettlebells for a designated distance, engaging the forearms, grip, and core muscles․ The program recommends using a challenging weight to build strength and endurance․

The program encourages incorporating these exercises into your routine to develop strong and defined forearms, enhancing overall grip strength and athleticism․

Calves

The Doggcrapp training program emphasizes building a well-rounded physique, including strong and defined calves․ While the program focuses on compound movements for overall muscle growth, it also incorporates specific calf exercises to target the gastrocnemius and soleus muscles․

• Seated Calf Raises⁚ This exercise isolates the soleus muscle, responsible for plantarflexion of the foot․ The program recommends using a machine or a weight stack for a controlled movement, focusing on maximizing time under tension for muscle growth․
• Standing Calf Raises⁚ This exercise targets both the gastrocnemius and soleus muscles, responsible for plantarflexion of the foot․ The program encourages using a platform or a weight stack for a challenging movement, ensuring proper form for optimal muscle activation․
• Donkey Calf Raises⁚ This exercise involves a partner or a machine to provide resistance, targeting the gastrocnemius and soleus muscles․ The program recommends using a challenging weight for a controlled movement, emphasizing a full range of motion for maximum muscle engagement․

The program encourages incorporating these exercises into your routine to develop strong and defined calves, enhancing overall lower body strength and athleticism․

Legs

The Doggcrapp training program prioritizes compound movements to stimulate overall muscle growth, and the legs are no exception․ The program advocates for heavy weights and low volume to maximize muscle activation and promote hypertrophy․ Key leg exercises include⁚

• Squats⁚ This compound exercise targets the quads, glutes, hamstrings, and core․ The program emphasizes using a challenging weight and a full range of motion for maximum muscle engagement․
• Leg Press⁚ This exercise isolates the quads and hamstrings, allowing for a controlled movement with heavy weights․ The program recommends using a challenging weight and focusing on proper form to maximize muscle activation․
• Deadlifts⁚ This compound exercise targets the entire posterior chain, including the hamstrings, glutes, and back․ The program encourages using a challenging weight and proper form to maximize muscle engagement and promote strength gains․

The Doggcrapp program encourages athletes to focus on heavy compound movements to build a strong and defined lower body, contributing to overall muscle growth and athletic performance․