Fitness

D.C. Training Simplified

D.C. Training was the invention of Dante Trudel and was popular in the early 2000s. Also known as Doggcrapp Training, (though I’m not sure why?) DC will definitely pack on size and strength if followed properly.

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The fundamental principles of DC training include: –

  • Heavy weights
  • Rest pause sets
  • Low volume, high frequency workouts
  • Deep stretching

Heavy Weights- If you lift heavy weights in a controlled fashion over a period of time, you will get stronger. If you get stronger, you will put on size.

Here is a quote from Dante pictured below…“It’s ridiculous to see how many 160lb bodybuilders claim that you don’t have to lift heavy to get big, but you never see those same small bodybuilders benching 405 lbs, squatting 550 lbs, and deadlifting 655 lbs. A bodybuilder who can throw around that kind of weight will be no doubt an above average bodybuilder.”

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Rest/Pause Sets- With DC Training you go to failure. If you don’t have someone spotting you, use the Smith Machine to ensure safety! By failure, I mean complete inability to do one more rep. Then you pause for about 10-15 seconds, then you go once again to complete failure. Three sets, that’s it.

Low volume, high frequency workouts- You only do one exercise per bodypart per workout for three sets, but since you are going to absolute failure, this is all you will need. This cuts the time of the workout down to about 30 minutes, trust me, you won’t have enough gas in your tank to do more.

Deep Stretching-After each exercise you hold a deep static stretch for at least 60 seconds. This allows the muscle fibres to lengthen as they become engorged with nutrient filled blood.

 

Here are some examples of recommended exercises for each bodypart. Remember, only one exercise /body part/workout

Chest:

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  • Barbell Bench Press (flat, incline, decline)
  • Hammer Strength Bench Press (flat, incline, decline)
  • Dumbbell Bench Press (flat, incline, decline)

Back Width:

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  • : Pull ups (different grips)
  • Pulldowns (different grips)

Back Thickness: (back thickness exercises and quad exercises are not rest paused due to safety)

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  • Deadlifts Power Rack Deadlift Lockouts
  • T-bar Rows
  • Bent Barbell Rows
  • Seated Cable Rows

Shoulders:

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  • Barbell Shoulder Press
  • Dumbbell Shoulder Press
  • Hammer Strength Shoulder Press

Quads: (quads are done with one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set)

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  • Barbell Squats
  • Front Squats
  • Hack Squats
  • Leg Press

Hamstrings:

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  • Lying leg curls
  • Seated leg curls
  • Stiff leg deadlifts

Biceps:

  • Dumbbell curls
  • Preacher curls
  • Barbell curls
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Forearms:

  • Reverse Barbell Curl
  • Reverse grip cable curls
  • Hammer Curls

Triceps:

  • Reverse grip smith machine bench press
  • Lying French Press
  • Close-grip bench press

Calves:

  • Leg press toe press
  • Hack squat toe press
  • Seated calve raises
  • Standing calve raises

Abs:

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  • Crunches
  • Hanging leg raises
  • Anything that fries them basically, add them in at the end of every other workout.

First Rotation: Workout 1:

  • Chest: flat bench press (rest paused 11-15 total reps)
  • Shoulders: seated dumbbell press (rest paused 11-15 total reps)
  • Triceps: reverse grip smith machine bench (rest paused 11-15 total reps)
  • Back width: wide grip pull ups (rest paused 11-15 total reps)
  • Back thickness: deadlift (2 sets of 6-9 reps)
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Sample Workout #2

  • Biceps: barbell curls (rest paused 11-15 total reps)
  • Forearms: reverse grip ez bar curls (1 set 15-20 reps)
  • Calves: seated calve raise (1 set 12 reps, hold the stretch for 15 seconds with each rep)
  • Hamstrings: lying leg curls (rest paused 15-20 total reps)
  • Quads: barbell squats (1 set of 6-10 reps, then 1 set of 20 reps)

Now here is the second rotation, Workout #1:

  • Chest: incline hammer strength bench press (rest paused 11-15 total reps)
  • Shoulders: seated barbell press (rest paused 11-15 total reps)
  • Triceps: Lying French Press (rest paused 11-15 total reps)
  • Back width: close grip pull downs (rest paused 11-15 total reps)
  • Back thickness: bent over barbell row (2 sets of 6-9 reps)
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Second rotation, Workout #2

  • Biceps: dumbbell curls (rest paused 11-15 total reps)
  • Forearms: pin wheel curls (1 set 15-20 reps)
  • Calves: standing calve raise (1 set 12 reps, hold stretch for 15 seconds with each rep)
  • Hamstrings: seated leg curls (rest paused 15-20 total reps)
  • Quads: leg press (1 set of 6-10 reps, then 1 set of 20 reps)

3rd Rotation Workout #1

  • Chest: flat dumbbell bench press (rest paused 11-15 total reps)
  • Shoulders: hammer strength shoulder press (rest paused 11-15 total reps)
  • Triceps: close grip bench press (rest paused 11-15 total reps)
  • Back width: wide grip pull downs (rest paused 11-15 total reps)
  • Back thickness: chest supported T-bar row (2 sets of 6-9 reps)
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3rd Rotation Workout #2

  • Biceps: ez bar preacher curls (rest paused 11-15 total reps)
  • Forearms: reverse grip cable curls (1 set 15-20 reps)
  • Calves: leg press calve raise (1 set 12 reps, hold stretch for 15 seconds with each rep)
  • Hamstrings: stiff leg deadlift (1 set 15-20 reps)
  • Quads: hack squats (1 set of 6-10 reps, then 1 set of 20 reps)

This workout routine is extremely taxing on the body, you will need to take 7-10 days off every five weeks or so. In fact it isn’t recommended for beginners, but rather for the advanced lifter. With that being said, I know that some of you will try it anyways.

You will want to up your caloric intake as much as possible. Your muscles will need it. Don’t worry about the extra bodyfat %. Once you run DC for a few cycles, you can get back to some cardio work.

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Log everything down! Everything! Within a couple of weeks you will see and feel the difference in both size and strength, but it’s good to keep track of your gains.

Try to either add a few pounds, or a couple more reps each time you come around to that body part. If you notice that the gains aren’t coming, take some time off.

So, if you are truly serious about your training and you think you have the fortitude to feel like “DoggCrapp” by all means, give it a shot. But be warned, this will kick your ass. Be careful, lift hard, lift smart, and be safe.

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