Changing your body is all about progressive adaptation, and though the name is rather off-putting, Doggcrapp training can be a valuable tool to freshen up your workouts and help you bust through plateaus.
Doggcrapp — or DC for short — was developed by Dante Trudel who, after spending years trying to add size and muscle using traditional methods, invented his own method for adding muscle that advocates constant progression as the best way to make size and strength gains. He also created some specific principles to follow for maximum results. If you’re an advanced gym-goer, check them out and see if you might want to step into this ’Crapp yourself.
1. Use heavy weight. To gain strength and muscle you have to give your body a reason to grow and repair. By increasing weight on a particular lift over time, the muscles must continually adapt.
2. Use lower volume/higher frequency. With traditional bodybuilding, you train a single bodypart with a variety of moves for three or four sets, hitting each muscle group once a week, or 52 times per year. With DC, you train total body three times a week and do one move and one working set per bodypart. It might not sound like much, but if you do the math, you’re training each bodypart three times in 14 days, or 78 times per year. That’s more opportunities to progress and grow. Here is the standard workout rotation and split for DC training:
|Workout A||Workout B|
3. Do rest-pause sets. After building in weight during your warm-up, load the bar with a weight at which you can get eight to 10 reps. For the first set, do as many reps as possible until you hit “technical” failure — the point at which you can’t get another rep using good form. Rack the weight and breathe deeply for about 30 seconds. Then do another rest-pause set similarly. For the third set, rep it out to complete failure. Your aim is to get 11 to 15 total reps. If you can get more than that, increase the weight.
There are three exceptions to this protocol: For quads and back thickness do one heavy set of six to 10 reps, then a slightly lighter set of 20 continuous reps; for calves perform three straight sets with an extra-long eccentric (negative) contraction of three to five seconds, then hold in the stretched position at the bottom for 10 to 20 seconds.
4. Deep stretching. Immediately after your last rep, get into a deep stretch and hold for 60 to 90 seconds. DC loyalists use weight to further the stretch, arguing that it helps expand your fascia — the tissue that encases your muscles — allowing more room to grow.
5. Cardio. Do three or four days of 30 minutes of steady-state cardio on your days off from lifting to help with recovery and increase training volume and frequency.
6. Blasting and cruising periodization. Blasting is the six- to 12-week span during which you’re constantly hitting it hard, using the Doggcrapp technique and aiming to beat your previous rest-pause weight with each workout. Cruising is a seven- to 14-week stretch during which you give your body a break and train with submaximal loads.
7. Journaling. Since your goal each workout is to beat your previous weight or reps, logging your workouts from week to week helps track those numbers.
Justin Grinnell is the owner of State of Fitness in East Lansing, Michigan.