Training

Go All Out with Doggcrapp

The underground workout system that made it big.

by

DOGGCRAPP PRESCRIBES THAT YOU CHOOSE…ONE EXERCISE PER BODY-PART ROUTINE AND FOCUS ON GROWING PROGRESSIVELY STRONGER IN THAT EXERCISE OVER TIME.

CRAPPED OUT

Here are the fundamentals. You never do the same exercise for a body part that you did the workout before. Instead, you rotate three workouts, each of which focuses on a different exercise per body part. If you don’t beat your previous best, you drop that exercise from the program and switch in a different one. The working sets are typically done with rest-pause and three failure points. For example, you might fail at eight reps, stop for a few seconds, get three reps before failing, stop for a few seconds, and grind out a final two reps before failing. With the focus on as few as one exercise per body part, you can hit several body parts per workout. Doggcrapp prescribes dividing the body into A and B workouts and training three times per week so each muscle is worked thrice every two weeks with three different exercises. (See schedule.) The program is done for a six- to eight-week “blasting phase” followed by a two-week “cruising phase” of non-D.C. training.

Using Doggcrapp, David Henry packed on 30 lean pounds in fewer than three years, advancing from a 167-pound barely heralded middleweight to a 200-pound-plus pro juggernaut. Steve Kuclo, Cedric McMillan, and Mark Dugdale have also utilized D.C. The fact that none of them do so today isn’t a commentary on D.C.’s effectiveness. No program creates magical results. Doggcrapp isn’t sorcery. But it has conjured up a training revolution. It resurrected rest-pause, an invaluable but neglected technique, and it shifted emphasis away from volume and intensity to strength. Even if you don’t strictly follow a D.C. protocol, focusing on long-range strength gains in specific exercises is a superb muscle-making strategy.

DOGGCRAPP BASICS

  • Progressive strength gains are paramount to progressive size gains.
  • Do as many warmups as necessary but only one working set per exercise.
  • Use restpause with three failure points on most working sets. This set lasts 11–15 reps.
  • Rotate three groups of exercises. So you will repeat the exercises you do in your first workouts (A1, B1) in your fourth workouts, etc.
  • Get at least one more rep with the same weight or the same reps with more weight. If you fail, remove that exercise from the rotation and replace it with another.

DOGGCRAPP TIPS

  • Emphasize the sort of compound basics that let you pack on the most weight. These will allow you to grow progressively stronger over a long period. For example, choose barbell drag curls over concentration curls.
  • For safety, most quad and back thickness exercises are not rest-paused.
  • Keep a logbook and bring it to the gym so you always know exactly what you need to do to beat your previous best.
  • Use a “widowmaker” (a blowout set of 11–25 reps) to finish off weak body parts.

 

Pages
Topics:
Comments