Thread: DC TRAINING

Each exercise is as many warmups as you feel you need, then one rest-pause set which is the workset. Like you warm up, then hit the exercise until failure, 15 deep breaths, hit it again until failure (you should get half the reps or thereabouts), 15 more deep breaths then one more set (again, half the reps of the previous mini-set). Then you stretch, you can stretch after the exercise or after a few related exercise, like I do bicep workset, forearms workset, then stretch biceps and forearms (makes sense to me). You can do chest/triceps/shoulder worksets and then stretch all three bodyparts or stretch the muscle in question after its exercise, either way works.

Incidentally not all exercises are rest-paused, only chest, shoulders, triceps, biceps, backwidth and some hamstring exercises; calves and forearms are straight-setted for 12 reps; other exercises have their own protocols. Quads are one heavy set (4-6 if a squat, 6-10 if a leg press or hack squat) and then a 20 rep widowmaker, incidentally Dante has often said that you don't have to do the widowmaker on the same exercise as the heavy set, like you can do free squats for 4-6 and then hack squats for your 20 repper. (he said that 'cause really big guys have problems breathing for 20 rep free squats but it doesn't just apply to them); deadlifts and rack deadlifts are 6-8 heavy, 3-4 heavier (50-60lb difference for me but I doubt that's absolute); bent rows and t-bar rows are a straight set of 12; sumo leg press is a 12-20 straight set, leg curls are 20-30 rest-paused, SLDL to be honest I'm not sure, I've seen conflicting advice, one is a straight set of 12, the other is to do six reps, and keep adding 10lbs to the bar until you can't get six, then next time start around 40lbs under the weight that stumped you.

Other muscles get a rep range in which your rest pause set must come under, for chest and shoulders it's 11-15rp, triceps it's 11-15rp (except skullcrushers which is 15-30 rp), biceps is 15-20 (preacher curls 11-15rp), back width (pulldowns etc) and dips are 15-20rp, err, what've I forgotten..
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Warrior's sample DC routine
by Warrior

(DISCLAIMER: I have never spoken with big Dogg. This is what I have done in the past and I am offering it as an example of his ideas.)

DoggCrapp is an abbreviated training approach preached by Dante using progressive overload, rest-pause sets and static reps to maximize strength and size. I also use the extreme stretching techniques explained by Jason Mueller to stretch muscle fascia to make room for growth and remain agile.

The DoggCrapp Program
Rest pause days will use one movement performing 8 repetitions, racked for about 15 breaths then 3-5 more reps - racked again for another 15 breaths followed by whatever else can be completed ? pushing with maximum effort. Undocumented static reps will follow a set to inflict a little more training damage to the muscle. After the muscle group has been trained - I follow with Mueller?s extreme stretching outline.

Day 1: A-1
Day 2: REST
Day 3: A-2
Day 4: REST
Day 5: B-1
Day 6: REST
Day 7: REST
Day 8: B-2
Day 9: REST
Day 10: C-1
Day 11: REST
Day 12: C-2
Day 13: REST
Day 14: REST
Repeat

The whole body gets trained three times every two weeks

The DC split will run on an every other day protocol with two days off here and there... I start with a Sunday-Tuesday-Thursday split; taking an extra day for cardio and core training when energy levels are high and time permits.

ALPHA-1
Back Thickness - Rack Dead Lifts (6 Reps, Rest Then 3 reps)
Back Width - Hammer Strength Lat Front Pull Downs (15-20 Rest-Pause Reps)
Chest - Hammer Flat Press (11-15 Rest-Pause Reps)
Shoulders - Front Military Press (11-15 Rest-Pause Reps)
Triceps - Close Grip Bench (11-15 Rest-Pause Reps)

ALPHA-2
Quads - Hack Squats (10 Reps, Rest Then 20 Reps)
Hams - Hammer Seated Leg Curl (11-15 Rest-Pause Reps)
Calves - Hammer Seated Calve Raises (12 Reps)
Biceps - Barbell Curls (15-20 Rest-Pause Reps)
Forearms - Reverse Grip Cambered Curls (12 Reps)

BRAVO-1
Back Thickness - Barbell Rows (12 Reps)
Back Width - Close Grip Pull Ups (15-20 Rest-Pause Reps)
Chest - Flat Bench Press (11-15 Rest-Pause Reps)
Shoulders - Hammer Military Front Press (11-15 Rest-Pause Reps)
Triceps - Incline Tri Extensions (15-30 Rest-Pause Reps)

BRAVO-2
Quads - Squats (6 Reps, Rest Then 20 Reps)
Hams - Romanian Dead Lift (11-15 Rest-Pause Reps)
Calves - Leg Press Calve Raises (12 Reps)
Biceps - Incline Dumbbell Curls (15-20 Rest-Pause Reps)
Forearms - Dumbbell Hammer Curls (12 Reps)

CHARLIE-1
Back Thickness - Hammer Rows (12 Reps)
Back Width - Wide Grip Pull Ups (15-20 Rest-Pause Reps)
Chest - Incline Dumbbell Press (11-15 Rest-Pause Reps)
Shoulders - Dumbbell Shoulder Press (11-15 Rest-Pause Reps)
Triceps - Seated Dumbbell Extensions (11-15 Rest-Pause Reps)

CHARLIE-2
Quads - Leg Press (10 Reps, Rest Then 20 Reps)
Hams ? Back Extensions (15-20 Rest-Pause Reps)
Calves - Hack Calve Raises (12 Reps)
Biceps - Cambered Preacher Curls (15-20 Rest-Pause Reps)
Forearms - Machine Rope Curls (12 Reps)