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DC traing style
- Thread starter boskers22
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wnt2bBeast
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prolly the best bodybuilding routine you can get yourself on..make sure to follow that up with a diet super high in protein..
theres a ton of info on DC read as muc as you can..itll be well worth it.
this is a good concise post take note of his diet..remember though that he goes around 300 so dont try to eat that much lol
http://www.ironmag.com/articles/training/2004_dc_doggcrapp_training_manual.htm
theres a ton of info on DC read as muc as you can..itll be well worth it.
this is a good concise post take note of his diet..remember though that he goes around 300 so dont try to eat that much lol
http://www.ironmag.com/articles/training/2004_dc_doggcrapp_training_manual.htm
Just from reading through it casually once or twice, my take away is that it's a "HIT-like" single factor program that avoids the pretty big pitfall of continually lowering frequency. Basically a low volume, low to moderate intensity (as properly measured by % of 1RM NOT some qualitative preceived effort), moderate frequency (relative), train to failure style program. Can it work, sure. Can it work really well for some people, sure. Is this the optimal way to train over the course of the entire year, not in my opinion especially if you are intermediate to advanced.
Is it firmly grounded on science - it suffers from a few major issues that are common to HIT:
1) first and foremost being that training to failure is not required to elicit hypertrophy and overtaxes the CNS which is wasteful in this light
2) it doesn't allow proper regulation of volume and I don't see it even moving intensity much as when you get stronger the intensity level (%1RM) is maintained by increasing weight and not varied
3) it is clearly based on the idea that one trains (stimulus) and adapts/supercompensated (response) afterward - i.e. progression is linear workout to workout and the timing of these small supercompensation waves is critical - this is called single factor theory. Well, there's a ton of evidence to the contrary (i.e. delayed compensation/adaptation) and nearly all programs at upper levels are based on dual factor theory which used periodization and the fact that the body can handle much more work over a short period than an infinite period so one breaks training into periods of loading and unloading. This is a pretty bare bones explanation: http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3
Anyway, try it if you haven't and if it looks promising to you. Follow it to a T and see how you respond. Try a basic dual factor program http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381, see how you like that. Use them both at different periods of the year or just use your favorite until you stale out or if you never stale out you'll get huge and strong on it. Info on laying out a training plan is here: http://www.elitefitness.com/forum/showpost.php?p=4643459&postcount=186 The table of contents and master thread where these came from is here: http://www.elitefitness.com/forum/showthread.php?t=375215
Granted, I haven't closely examined the program and I might have missed something but on the whole this stuff is going to be acurate.
Is it firmly grounded on science - it suffers from a few major issues that are common to HIT:
1) first and foremost being that training to failure is not required to elicit hypertrophy and overtaxes the CNS which is wasteful in this light
2) it doesn't allow proper regulation of volume and I don't see it even moving intensity much as when you get stronger the intensity level (%1RM) is maintained by increasing weight and not varied
3) it is clearly based on the idea that one trains (stimulus) and adapts/supercompensated (response) afterward - i.e. progression is linear workout to workout and the timing of these small supercompensation waves is critical - this is called single factor theory. Well, there's a ton of evidence to the contrary (i.e. delayed compensation/adaptation) and nearly all programs at upper levels are based on dual factor theory which used periodization and the fact that the body can handle much more work over a short period than an infinite period so one breaks training into periods of loading and unloading. This is a pretty bare bones explanation: http://forum.mesomorphosis.com/showpost.php?p=48&postcount=3
Anyway, try it if you haven't and if it looks promising to you. Follow it to a T and see how you respond. Try a basic dual factor program http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381, see how you like that. Use them both at different periods of the year or just use your favorite until you stale out or if you never stale out you'll get huge and strong on it. Info on laying out a training plan is here: http://www.elitefitness.com/forum/showpost.php?p=4643459&postcount=186 The table of contents and master thread where these came from is here: http://www.elitefitness.com/forum/showthread.php?t=375215
Granted, I haven't closely examined the program and I might have missed something but on the whole this stuff is going to be acurate.
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Madcow2 said:
DC training actually does this; Dante calls his deloading periods "cruising" weeks.
Your other points are good, especially about training to failure/beyond.
For clarification purposes, however, I should note Dante's not of the "you have to train to failure to grow" mindset. He only uses it as a means to an end. More specifically, he thinks his style of rest-pausing (which pretty much requires failure) is "the fastest way to get much stronger" or somesuch.
I'm not sure I agree with that, but as much as his methods have helped me, I'm not inclined to dwell on it either. It's a great, productive program.
guldukat said:
Ahh good stuff. It's certainly worth a try and I imagine it's useful for almost any BBer to use for at least part of the year. Certainly better than straight plain vanilla HIT as the frequency and detaining just get too tangled. The word "cruising" makes me laugh and think of a bunch of BBers driving around in Miatas trying to hook up. It took me a long time to figure out what people were refering too when they said Doggcrap. I wish he had chosen some different terms.
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No word on whether or not he wants to recant the "cruising" bit, though. Hehe! (I had the same thought! 
)
