Seated calf raises reps Other exercises can be incorporated as well. One of the major aspects DC advocates is compound movements. Isolation movements have their place, but who can seriously make huge strength gains doing lateral raises. Those people who go from military pressing pounds to pounds will sure as hell have nice deltoid development.
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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.
Trudel, 38, grew up in Massachusetts and currently lives in Southern California with his wife, Dianne. He co-owns the Internet supplement company Trueprotein. From to , he published a cutting-edge bodybuilding newsletter called Hardcore Muscle. Much to his surprise, he was deluged with questions, his original post grew to pages and his writings were copied and pasted all over the Internet. It took me two years of six meals a day and training hard just to look normal at It kind of sucked that I had to gain 50 pounds to look normal, but I had a never-say-die attitude.
I really believe that bullheaded consistency in eating put the 50 pounds on me more than any type of training I did. How did you first develop DC? After three-and-a-half years of obsessive-compulsive volume training, I started to read everything I could get my hands on concerning nutrition, supplements and training even abstracts and lab studies. I got to the point where I thought, Jeez, there is no rhyme or reason for what people are doing bodybuildingwise. I started stringing together workouts with a game plan instead of winging it and hoping I was doing the right thing.
I was 23 when I scrapped everything and reverse-engineered it. How fast did you grow when you first started DC training? I had been stuck at about , and then after I got my head out of my ass and attacked this like a chess game, I consistently gained. I told my wife I will slowly take it down to about and stay there.
I reached my goals, proving to myself that with my extreme ectomorphic qualities I could attain a certain level through incredibly hard work and consistency. Now, I want to learn to tap dance just kidding. What are the basic principles of DC? Heavy progressive weights Lower workout volume but higher workout frequency Multirep rest-pause training Carb cutoffs later in the day Morning cardio Blasting and cruising phases Explain why continuously gaining strength is the essence of DC training.
I believe he who makes the greatest strength gains [in a controlled fashion] makes the greatest muscle gains. Note that I said strength gains. If someone goes from to for reps, that incredible strength gain will equate to an incredible muscle mass gain. They go in, get a pump and leave.
They give the body no reason to change. A power-bodybuilding game plan stresses continually getting stronger on key movements, and the body protects itself by getting muscularly larger. If you never get anywhere close to your ultimate strength levels, you will never get close to your utmost level of potential size. How does the three-exercise rotation work? Pick the three best exercises per bodypart you can rest-pause generally those in which you can safely make maximum strength increases.
For example, close-grip bench presses are better for triceps than kickbacks because you should be able to make more incremental improvements over a longer period. The three exercises will be rotated, using only one of them each time you train that bodypart. If someone only does one exercise over and over, he plateaus on it very quickly.
How important is a journal? You must always write down your weights used and reps done, excluding warm-ups, in a logbook.
This adds grave seriousness to a workout. If you get to a strength sticking point, you must turn to a different exercise for that bodypart and get brutally strong on that new one.
Looking at that piece of paper and knowing what you have to do to beat your best will bring out the best in you. What training split do you recommend? My usual recommendation is workout A chest, shoulders, triceps, back width and back thickness and workout B biceps, forearms, calves, hams and quads.
I recommend this bodypart order because it puts the hardest bodyparts you have to train back and quads last in your workouts. This creates more growth phases. The guy next to you is training chest on Monday and then waiting a week before training chest again two growth phases over 14 days. You, on the other hand, train chest 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. For DC, does it matter if someone is a beginner or advanced? You have to know your body well and your way around a gym before shifting to something this intense. Why do you stress low workout volume? On this schedule, you cannot do 12 to 16 sets per bodypart. Lower volume is the only way you can recover to quickly train that bodypart again.
There are many ways to build muscle. Explain how a DC rest-pause set is performed. Every rest-pause set is done with three failure points. A hypothetical incline bench to rep set would start with eight reps to failure, rack the weight, take 15 deep breaths, unrack, two to four reps to failure, rack the weight, 15 deep breaths, unrack, and a final one or two reps to failure. Should every bodypart be rest-paused?
Most quad exercises and back-thickness exercises are not rest-paused due to safety reasons. For quads, I usually recommend a brutally heavy set of four to eight reps followed, after a rest, by a rep set with less weight, but still heavy. For back thickness, I recommend a brutally heavy set of six to eight reps followed, after a rest, by a slightly lighter set of 10 to 12, going to failure both times.
How many warm-up sets? This all depends on the person and how advanced he is. For example, if someone was going to rest-pause for incline presses, then his warm-ups might go something like this: for 12 to 20 reps, for 10 to 12, for 6 to 8, for 4 to 6, then for an all-out rest-pause set of 11 to 15 reps.
A bodybuilder using a lot less weight may need only two warm-ups before his rest-pause set. What is extreme stretching, and what are you trying to accomplish with it? Extreme stretching can have myriad benefits if done correctly: recovery, fascia size and potential hyperplasia, which is still only theory.
It can change your physique in pretty dramatic ways [especially your chest, triceps and quads]. It should be done only after the bodypart has been worked. Basically, you want to get into a deep stretch and hold it for 60 to 90 seconds. These are very painful. You just got done quad training, so take an overhand grip on a barbell fastened in a power rack about hip high and simultaneously sink all the way down.
Now straighten your arms and lean as far back as you can, and hold that stretch for 60 to 90 seconds. Do this one faithfully, and in four weeks your quads will look a lot different than they used to. How important are static contractions? I like to get people confident in the ability to handle big poundages, instilling the mentality that they are in control of the weights and not vice versa.
How should trainers use cardio? In the offseason, if you train three days a week, then do cardio on the four off days.
If more people took that approach, you would have fewer offseason bodybuilders looking like sumo wrestlers. What are the basics of the DC nutritional philosophy? Use a higher protein intake 1.
Drink at least a gallon of water daily in direct relation to your protein times bodyweight ratio. For example, if you take in 1. Except for postworkout carbs, most people should take in no carbohydrates after 6 PM, primarily so morning cardio is done with lower glycogen levels. Meals that are protein and carbs are usually eaten in this sequence: protein first, fiber and veggies second, carbs last. There are some individuals who should eat mainly protein and fats because they are so carb-sensitive, and other people who should take in carbs only pre- and postworkout.
Basically, I try to trick the human body into getting larger by becoming a muscle-building fat-burning machine.
What are blasting and cruising phases? I recommend people train all out for six to eight weeks [blasting] and then take a to day period [cruising] in which they remove one meal per day and do only maintenance training.
Guys come off that to day cruise like rabid dogs chomping at the bit to get blasting again. Blasting and cruising must be done. You cannot train all-out all the time without overtraining. Blast and cruise back and forth all year long. As long as I keep stressing them enough, why do I need to get another rep or use another five pounds? 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? What its all about… Bodybuilding is all about creating continual adaptation. The number of exercises you can do per bodypart is finite.
How many good quad-building exercises are there? Six, maybe? The number of sets volume you can do is finite or infinite if you want to spend the next 3, hours straight in the gym.
As for supersets or drop sets or whatever, after you do them this time, what are you going to do next time to make sure you went above and beyond the supersets and drop sets you did this time? Anyone reading this can giant set squats, leg presses, hack squats and lunges, and they will be blown out and sore as hell for the next few days.
What Is The Best Doggcrapp Workout?
The Doggcrapp training system provides the following intensity levels in order to go to the absolute limit. For example, special emphasis on a particular movement phase, additional reps, static holding, short breaks, etc. Warm-Up Just like High-Intensity training , Doggcrapp is extremely demanding and the susceptibility respectively high. Therefore, it is important to emphasize on a thorough warm-up before you start.
All about Doggcrapp Training AKA DC Training
Before you attempt this routine, you should have already built a good foundation, stemming from years of good, heavy training. You should be able to perform ALL of the major lifts with correct form. You should be able to maintain that form, even under very intense lifting stress. You should have your bodyfat percentage down to a reasonable level.