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Since the creation of the 202 division in 2008, Dave Henry has been, arguably, its foremost practitioner, winning four shows and placing in the top three in six others. He won the inaugural Olympia 202 Showdown in 2008, and was second to Kevin English the past two years. Despite those two controversial runnerup finishes, many still contend Henry is the world’s best 202-or-under bodybuilder. As the most accomplished adherent of the high-intensity Doggcrapp style, he has a unique spin on training, including his brief-but-brutal biceps workouts.
“It’s not for everyone. [Doggcrapp] is nothing like regular training. I don’t care about pumping the muscles or three sets of this and four sets of that. It’s all about the maximum set, and it’s all about beating my log book, getting more reps with the same weight or using more weight for the same reps. Get stronger for reps and get bigger, that’s all I’m focused on.”
HENRY’S BICEPS WORKOUT
* The one working set is performed rest-pause style. He typically does 6-8 reps, pauses, does 2-3 reps, pauses, and finishes with 1-2 reps.