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: