Today we bring you a high intensity training method: Doggcrapp.
After years of training in fitness rooms, the bodybuilder Dante Trudel decided to create his own method: Doggcrapp (DC).
Doggcrapp method principles
A system of correct progression in training, both in terms of volume and intensity, is important in ensuring success in workout program development.
For this, it’s important to select training variables that allow us to adequately progress at particular time intervals.
Low Volume and High Frequency
High training intensity is achieved through low training volumes done frequently, avoiding a state of over-training.
Advanced Training Techniques
As a result of the reduced volume and higher frequency of training, the author of the method suggests using two advanced tools for high intensity: Myo-Reps and Rest-Pause.
The author explains that after training each part of the body you should do a series of “Extreme Stretches”.
The working dynamic is based on maintaining the stretching position during 60″ at a relatively high intensity (RPE 7/8).
Doggcrapp method nutrition
In terms of nutrition, the author sets out a number of practical recommendation for when to consume carbohydrates and proteins:
Carbohydrate and Protein Timing
- With the exception of post-training intake, the majority of people shouldn’t consume carbohydrates after 6 p.m.
- Eat proteins and carbohydrates or proteins and fats, but don’t mix them too much.
- Foods high in proteins and carbohydrates, generally, should be eaten as follows: proteins first, fibre and vegetables second, and carbohydrates last.
- Some should principally eat proteins and fats, being highly sensitive to carbohydrates, while other should consume carbohydrates only before and after training.
- Take in 1.5-2g of protein per kilo of body weight.
Blasting and Cruising phases
These two concepts and their methodology are based on the author’s experience, who states that:
…”you can’t train at maximum intensity (Blasting) for a long period of time, as sooner or later you’ll have to rest (Cruising)…”
Specifically, Dante proposes replacing advanced techniques with classic sets away from muscle failure (RIR 4/5) during the rest period.
The rules for Blasting-Cruising are based on using an athletes own experience to determine the work-rest ratio.
- 7 weeks Blasting and 2 weeks Cruising.
- 12 weeks Blasting and 2 weeks Cruising.
- 5 weeks Blasting and 7 days Cruising.
- 8 weeks Blasting and 7-10 days Cruising.
Training Methodology for the Doggcrapp Method
The method is organised around 3 key elements: Maximum Intensity, High Frequency and Low Volume.
Specifically, the justification for this magnitude of training is due to:
- An excessive training volume will make it difficult to recover.
- Intensity is key to develop maximum strength through hypertrophy or neuromuscular work.
- High frequency training with an optimum volume helps create higher intensity.
The training week is made up of 2 training routines (A and B), within which, there are 3 variants each: A1, A2, A3, B1, B2 and B3.
The routines are organised by the weekly distribution of muscle groups to be worked.
- Back Width
- Back Thickness
The selection criteria is to use athletes’ favourite exercises – specifically, 3 for each muscle group.
At the same time, these should be ordered in order of preference to be included in each variant.
- A1: bench press, military press with bar, french press, chest pulldown and dead lift.
- A2: declined press with dumbbells, side lifts, high pull extensions, pull-ups and rack pulls.
- A3: cross pulls, military press with dumbbells, diamond press-ups, ring rows and bar rows.
- B1: dumbbell bicep curls, roll ups, dumbbell calf raise, leg curls and back squats
- B2: spider curls, barbell wrist curls, seated calf raise, one legged dead lift and leg extensions.
- B3: dumbbells curls, hold pull ups, calf press, nordic hamstrings and lunges.
The DC system has a 3 days a week schedule (FQ 3).
The sessions are organised as follows:
- Training days: Monday-Wednesday-Friday or Tuesday-Thursday-Saturday.
- Training rotation: A1-B1-A2 and B2-A3-B3.
- Advanced option (one day on, one day off): A1-B1-A2-B2 and the following week A3-B3-A1, then B1-A2-B2-A3.
- Super-advanced option (training two days in a row): A1B1-A2B2-A3 // B3-A1B1-A2B2.
As we’ve already mentioned, we’re working at a reduced volume to ensure maximum intensity and high frequency.
As a result,
Dante uses two advanced training techniques: Myo-Reps and Rest-Pause.
Both techniques are based on achieving or obtaining muscle failure (RIR 0-1).
In conjunction with this, a reference repetition range could be given depending on the muscle group and/or exercise:
- In Row exercises
- If they are Leg Curl type knee exercises.
- If they are hip and knee Squat exercises or 10 repetitions if they are Leg Press.
Who can train using the Doggcrapp method?
The Doggcrapp training system is not for beginners nor intermediates.
It’s designed for advanced trainers, those who have been training for at least 3 years with high intensity methodologies.
Dante says that:
“…you should know your body well and learn your way about a fitness room before changing to something so intense…”
- Trudel, D. (2017). A Load of Doggcrapp is Dante Trudel Doggcrapp Training System the Next Big Thing in Bodybuilding. Simplyshredded.
- Green, N. (2009). How to Build 50 Pounds of Muscle in 12 Months. T-Nation.
- Reyes, V. (2014). Doggcrapp. Fitness Real.
- Exercises for Biceps and Triceps.
- The HST routine is a hypertrophy oriented training system. Find out more by clicking here.