What is Doggcrapp training? DC Training, or Doggcrapp Training, is a high-intensity bodybuilding method that has gained popularity for its unique approach to muscle growth.
Developed by Dante Trudel, this program defies conventional training wisdom with its focus on low volume and high frequency.
Despite its unusual name, DC Training is highly respected among seasoned lifters who seek serious gains. It’s all about building a physique that fills out muscle fit shirts, highlighting the impressive size and symmetry you can achieve.
In this article, we'll dive deep into DC Training, explaining its key principles, the lifting program, diet considerations, and provide sample workouts to help you get started.
What Is The DC Training Method?
Dante Trudel developed DC Training in response to the high volume routines bodybuilders find themselves on that often leads to overtraining and plateaus. DC Training was built around the philosophy of progressive overload, high training intensities and strategic use of rest pause sets to maximise muscle growth. The program emphasises:
- Low Volume, High Intensity: DC Training is different than typical routines because they hit each muscle group very hard and efficiently with fewer sets.
- Rest-Pause Sets: Instead of a typical straight set, DC Training uses rest-pause sets, similar to drop sets and 85% rule where you push close to failure, take short breaks, and then continue for additional reps.
- Extreme Stretching: After each body part workout, you do a very intense stretch to increase muscle fascia flexibility, which may help with muscle growth.
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Frequency and Progression: The programme also forces lifters to focus on strength gains each session, as muscles are always being pushed to grow.
What Is The DC Program For Lifting?
DC Training is structured around a simple yet effective split: two alternating workouts (Workout A and Workout B). This program is designed to be performed three times a week, targeting different muscle groups in each session. Here’s a breakdown:
- Workout A: Chest, Shoulders, Triceps, Back Width, Back Thickness
- Workout B: Biceps, Forearms, Calves, Hamstrings, Quadriceps
For each muscle group, you pick one exercise and perform it with the rest-pause technique, aiming to push beyond your usual failure point. This allows you to target every major muscle group effectively while avoiding overtraining.
Is DC Training Good For Naturals?
Is DC Training for natural lifters is one of the most popular DC Training questions and is something asked all the time. Yes, and with some qualifiers. While the program's high intensity and low volume approach can be demanding, it's especially effective for natural lifters who prioritise recovery and nutrition. To allow them to recover after a few sessions that are hit at a high intensity, natural lifters will hit each muscle twice a week at a strategic frequency.
The focus on progressive overload guarantees that natural lifters are always working hard to the point of breaking glass, and without burning out. But you need to closely watch your recovery to make changes if necessary.
What Is The Rep Range For DC Training?
DC Training typically uses a specific rep range depending on the muscle group:
- Larger Muscle Groups (e.g., Chest, Back, Quads): 11-15 reps (achieved in a rest-pause set)
- Smaller Muscle Groups (e.g., Biceps, Shoulders, Calves): 20-30 reps (with rest-pause)
For each exercise, you aim to reach the target rep range using a rest-pause method. For example, if you’re targeting 15 reps, you might perform 8 reps, rest for 10-15 seconds, then perform another 4-5 reps, rest, and finish the remaining reps to hit the total.
Is DC Training Enough Volume?
A significant point of debate is whether DC Training offers enough volume to stimulate growth. The answer lies in its design. Although the total number of sets per muscle group is low, the use of rest-pause sets and extreme stretching compensates by increasing intensity and total muscle activation. By training each muscle with maximum effort, DC Training allows for a high level of stimulus despite the lower volume.
This approach helps prevent overtraining and keeps the body in an optimal state for growth, making it an ideal program for those who believe in "quality over quantity."
Doggcrapp Sample Workout
To provide a practical reference, here's a sample DC Training split. Remember, the key is intensity, so focus on executing each set to the best of your ability.
Workout A: Chest, Shoulders, Triceps, Back Width, Back Thickness
- Chest: Incline Bench Press (rest-pause set, 11-15 reps)
- Shoulders: Seated Dumbbell Shoulder Press (rest-pause set, 11-15 reps)
- Triceps: Tricep Rope Pushdowns (rest-pause set, 15-20 reps)
- Back Width: Lat Pulldowns (rest-pause set, 11-15 reps)
- Back Thickness: T-Bar Row (rest-pause set, 8-12 reps)
Workout B: Biceps, Forearms, Calves, Hamstrings, Quadriceps
- Biceps: Barbell Curls (rest-pause set, 15-20 reps)
- Forearms: Reverse Curls (straight set, 15-20 reps)
- Calves: Seated Calf Raise (extreme stretch and rest-pause, 15-30 reps)
- Hamstrings: Lying Leg Curls (rest-pause set, 15-20 reps)
- Quadriceps: Leg Press (straight set, 8-12 reps with an intense stretch at the end)
DC Training Diet
Supporting the intensity of DC Training depends on nutrition. A high protein diet is required to optimise results. Along with adequate carbohydrates to fuel your workouts and enhance recovery, we suggest consuming 1.5 to 2 grammes of protein per pound of body weight. It also should contain healthy fats to support hormone function and healthy overall health.
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Conclusion
The DC Training programme is a high intensity programme for serious lifters looking to gain muscle fast. That’s where it comes in, with its focus on progressive overload, rest pause sets, and strategic frequency, it’s especially good for natural bodybuilders focused on recovery. But to get the most out of DC Training, you have to be willing to train with relentless intensity, and with a diet that supports your efforts.
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