Doggcrapp Quad Training

[Test_Subject]

It's no joke, man.

I'm on my first leg day with back squats and the widowmaker set just about killed me. 250 lbs feels like four plates after the fifteenth rep. My legs are still shaking a half hour later but I hit all twenty.

I've definitely been humbled.

 

[FourOneDeuxFitt]

Do you mind explaining the rep scheme for dog rap training and how it’s paired with each muscle group? I know for certain movements it’s either RP or straight sets...

 

[Mac11wildcat]

Sub’d.

 

[Test_Subject]

Do you mind explaining the rep scheme for dog rap training and how it’s paired with each muscle group? I know for certain movements it’s either RP or straight sets...

Each set is preceeded by as many warm up sets as you require. I'll normally do 2 unless I'm feeling really tight.

Biceps 1-15 or 1-20 RP

Forearms 12 reps

Calves 10-12 reps but with a slow negative (very slow. Like 10 seconds). These suck ass.

Hamstrings either 1-15, 1-20 RP or a straight set depending on the exercise (good mornings etc. are not RP for safety reasons)

Quads 4-8 heavy reps followed by a 20 rep set

Chest 1-15 RP

Shoulders 1-15 RP

Triceps 1-15, 1-20 or 1-30 depending on exercise and preference.

Back width is 1-15 RP

Back thickness is generally a 6-8 set followed by a lighter 10-12 set. Rows are generally just one balls out 10-12 rep set


Essentially you go as heavy as you can go for each rep range. If you exceed your max target for RP, you add weight next time. For straight sets you do the same if you hit your max.

If you hit within the rep range and get at least 11 reps with 1-15 RP, you go for a rep PR next time. For 1-20 RP you want to hit at least 12 total etc.

If you don't hit the straight reps or miss 8 reps, 12 reps or whatever on a RP set, you drop the weight but only when you first start the program. If you fail again at any point you switch out the exercise for another.

The exercises are a two way split with three different variations, so A1, B1, A2, B2, A3, B3 repeat. Three days a week.

Hope that helps.

 

[Xlgx]

Basically no exercise where you can kill your self should be rest paused. So back squats are for straight sets or widow-maker only.

All the official DC info is on home of DC training : intensemuscle

Plus Dante aka dc recently started IG. Lots of good info with respect to training DC style and supps.

 

[Test_Subject]

Basically no exercise where you can kill your self should be rest paused. So back squats are for straight sets or widow-maker only.

Exactly.

Calves are a straight set with a focus on the negative to maximize time under tension because calves can be hard to develop. The calf sets suck the suck. Pure misery.

Forearms are also a straight set because you're generally using a thumbless grip (except hammer curls) and they immediately follow bicep work, so RPing the set would necessitate using a much lower weight.

 

[Xlgx]

Exactly.

Calves are a straight set with a focus on the negative to maximize time under tension because calves can be hard to develop. The calf sets suck the suck. Pure misery.

Forearms are also a straight set because you're generally using a thumbless grip (except hammer curls) and they immediately follow bicep work, so RPing the set would necessitate using a much lower weight.

I believe you can also do calves and forearms rest pause.

And never do flat barbell bench exercise. The only exercise forbidden [emoji724]

 

[Test_Subject]

I believe you can also do calves and forearms rest pause.

And never do flat barbell bench exercise. The only exercise forbidden [emoji724]

Oh for sure. I don't see any reason why not if your arms can take the fatigue and you don't like doing the slow reps for calves.

I'd just do three sets of fifteen if I were to do straight calf sets, personally.

Flat bench is a no no if you work out alone. With a spotter it's acceptable. Smith flat bench just feels weird, to me.

 

[Xlgx]

Oh for sure. I don't see any reason why not if your arms can take the fatigue and you don't like doing the slow reps for calves.

I'd just do three sets of fifteen if I were to do straight calf sets, personally.

Flat bench is a no no if you work out alone. With a spotter it's acceptable. Smith flat bench just feels weird, to me.

Dante doesn’t approve of the flat barbell bench exercise due to risk of injury. Dumbbell , decline and incline acceptable ...

 

[FourOneDeuxFitt]

Each set is preceeded by as many warm up sets as you require. I'll normally do 2 unless I'm feeling really tight.

Biceps 1-15 or 1-20 RP

Forearms 12 reps

Calves 10-12 reps but with a slow negative (very slow. Like 10 seconds). These suck ass.

Hamstrings either 1-15, 1-20 RP or a straight set depending on the exercise (good mornings etc. are not RP for safety reasons)

Quads 4-8 heavy reps followed by a 20 rep set

Chest 1-15 RP

Shoulders 1-15 RP

Triceps 1-15, 1-20 or 1-30 depending on exercise and preference.

Back width is 1-15 RP

Back thickness is generally a 6-8 set followed by a lighter 10-12 set. Rows are generally just one balls out 10-12 rep set


Essentially you go as heavy as you can go for each rep range. If you exceed your max target for RP, you add weight next time. For straight sets you do the same if you hit your max.

If you hit within the rep range and get at least 11 reps with 1-15 RP, you go for a rep PR next time. For 1-20 RP you want to hit at least 12 total etc.

If you don't hit the straight reps or miss 8 reps, 12 reps or whatever on a RP set, you drop the weight but only when you first start the program. If you fail again at any point you switch out the exercise for another.

The exercises are a two way split with three different variations, so A1, B1, A2, B2, A3, B3 repeat. Three days a week.

Hope that helps.

Absolutely helps. I’ve been Looking into it and doing my research I just wanted to get some individuals personal description and experiences with it. How have your progressed with strength and size? What exactly where your goals starting out vs where your at now with the program?

 

[CAswole]

love DC

 

[valuum]

Dante is back on IG now, dunno if you guys knew

 

[Test_Subject]

Absolutely helps. I’ve been Looking into it and doing my research I just wanted to get some individuals personal description and experiences with it. How have your progressed with strength and size? What exactly where your goals starting out vs where your at now with the program?

Strength and size have gone up a bit. I only started about a month ago, but I'm seeing good progress, especially with my chest and arms. I've managed to add ten pounds to all of my chosen lifts in a month while still staying within the rep ranges, so the strength is there.

So far so good. I really see why it's (usually) a three day a week program, though: the workouts kick the shit out of you.

My goal is to tighten up a bit by putting some more muscle mass on and shedding some fat. I'm about 230 right now, which is where I want to be, but I'm holding a bit more bodyfat than I'd like, 14% or so. Going for the classic physique look and strong as an ox.

 

[Btcowboy]

It's no joke, man.

I'm on my first leg day with back squats and the widowmaker set just about killed me. 250 lbs feels like four plates after the fifteenth rep. My legs are still shaking a half hour later but I hit all twenty.

I've definitely been humbled.

I am not running DC but have dropped down to 225lb window makers for my last set and damn near passed out on 18 lol.

Window makers are definately humbling

 

[Test_Subject]

Fuck my life. Front squats 225 x 20 today.

I can barely walk. Quads are noticeably stronger since starting DC, though.

It sucks ass but it works.

 

[FourOneDeuxFitt]

Fuck my life. Front squats 225 x 20 today.

I can barely walk. Quads are noticeably stronger since starting DC, though.

It sucks ass but it works.

Well damn. Seems like your sure as hell getting stronger.

 

[Test_Subject]

Well damn. Seems like your sure as hell getting stronger.

Yes sir. I seem to be responding very well.

The workouts are fun in a twisted, masochistic way. I really like the huge exercise variation of having three variations for each muscle group.

I was worried that my back squat would suffer only doing them once every two weeks, but it has actually gotten better.

 

[FourOneDeuxFitt]

Yes sir. I seem to be responding very well.

The workouts are fun in a twisted, masochistic way. I really like the huge exercise variation of having three variations for each muscle group.

I was worried that my back squat would suffer only doing them once every two weeks, but it has actually gotten better.

225x20 is a hell of a set. Idc what anyone says those widow makers are no joke. I remember doing a few DC workouts in the past and literally those 20 rep sets are like cardio as well. Not to mention almost getting buried in the hack squat. The last 3-4 reps seem like they take the life out of you when your performing at the proper intensity.