DC Training is a very effective, nontraditional bodybuilding program. I say effective because many trainees have exhibited great results while following the program and dietary guidelines set by Dante Trudel. DC Training is nontraditional in the sense of training frequency and overall volume.
Dante Trudel of IntenseMuscle and TrueProtein is the mastermind behind the DoggCrapp training method. His philosophy: Whichever bodybuilder can train the most frequently and make the greatest strength gains, will make the most rapid gains in muscle mass.
DC Training Principles
- Strength Gains via Heavy Progressive Overload – In order to incur new muscle growth, one must consistently provide the stimulus for adaptation to occur. By increasing weight on the bar over time, the muscles must adapt(grow) to be ready for the new stimulus(heavier weight).
- Low Volume / High(er) Frequency Training – Low in volume when compared to traditional bodybuilding splits. DC Training focuses on hitting each body part every 4th or 5th day as opposed to every 7th day in a typical bodybuilding split
- Rest-Pause Sets – 3 sets with an aim for 11-15 reps total per body part on any given training day.
- Extreme Stretching – After the work set is over, the trainee performs a loaded stretch for a total of 60-90 seconds.
- Periodization – Blasting and Cruising.
A glance at the DC Programming
3 non-consecutive days per week, 2 separate workouts. Each workout is rotated in the ABA BAB fashion. Week 1 workouts would land on Monday, Wednesday and Friday rotating ABA and then for Week 2, the workouts switch and rotate BAB. Every 2 weeks you are getting in 3 upper body workouts and 3 lower body workouts.
back width – chins, pull downs
back thickness – rows, rack deadlifts
For each specific focus you pick only 1 exercise for that day. On A day, you might pick bench press for chest, cable pushdowns for triceps, DB presses for shoulders etc. On B day, you would pick a movement for biceps, calves, quads, hamstrings etc.
Every exercise utilizes the rest pause method except the exercises for quads, calves and back thickness. For quads, if one chooses to do squats, they would perform 1 straight set of 4-8 reps followed by a higher rep set of 20 also know as a “widowmaker.” When training calves one is advised to do 1 set of 12-20 reps with a 10-15 second pause at the bottom of each rep. Back thickness exercises consist of rack deadlifts, and row variations. The set and rep scheme for back thickness exercises are the same as for quad movements to ensure safety.
A typical rest-pause set:
Select a weight that allows one to perform 6-8 reps. For the 1st set, do as many reps as possible without going to failure. Rack the weight and wait about 25-30 seconds. Do another set getting as many reps without going to failure. Then for the 3rd set, do as many reps as possible which will probably only be 2-3 reps.
Set 1 x 8 reps
Rest 30 seconds
Set 2 x 4 reps
Rest 30 seconds
Set 3 x 3 reps
Follow up the rest-pause set with 60-90 seconds of Extreme Stretching. DC Training recommends stretching the muscle group to the point of discomfort for the full time frame mentioned. Extreme stretching is supposed to enhance recovery and induce hyperplasia.
Blasting and cruising is a phrase used by the DC advocates to describe the 2 distinct periods of their training protocol. Blasting is simply a period of time (6-12 weeks) where one is constantly trying to make strength gains from workout to workout. They are constantly aiming to beat the log book. Cruising is the time period (7-14days) where a trainee gives their body a break from the heavy weights and scales back their training to sub maximal workloads.
How many of you have used DC Training? How effective has it been in your strength and/or bodybuilding efforts?