Purpose of Doggcrapp
Doggcrapp is a training method invented by Dante Trudel. His alias on a forum was Dogcrapp hence the name. Given how well-known the system would be, perhaps he should have chosen a different name….
In general, Doggrcrap (hereinafter referred to as DC) aims to exhaust the muscle as much as possible in a single exercise by reducing rest. You thus tire out the muscle to promote muscle growth.
How is the DC training program structured?
In its approach, DC is similar to what in strength training for muscle growth is called Drop set. When you run Drop sets, you run 6-12 reps on one weight and then lower the weight and run 6-12 reps directly on the lower one without resting.
In Doggcrapp, on the other hand, you do not reduce the weight, but instead reduce the number of repetitions in the subsequent set to stay strong.
The rest between the sets in a DC setup is short, and the weights used are at the same time quite heavy. This makes the program really tough to perform, and you should therefore have strength trained for a while before you embark on it.
I recommend running Doggcrapp for a maximum of 3 months and then going back to regular programs for at least 1-2 months to later run DC again.
Doggcrapp is high-intensity and also contains negative sets, which means that periods longer than 3 months with DC can wear on the mounts and joints.
The weight should be so heavy that the total number of reps is about 15. The next time you do the same exercise, you should do more repetitions than before, push yourself.
When you reach a total of 20 repetitions on 3 fast sets, you increase the weight until the next session you run the exercise.
Each exercise runs using the same weight in 3 fast sets with about ten breaths between the sets. After the last set, take 10-15 breaths and finish with a negative repetition where you hold on as much and for as long as you can. Then all repetitions (not the negative) are added together, and the result is noted. If you can do more than 20 reps, you will increase the weight.
Exercises excluded from quick breaks with ten breaths are deadlifts, rowing, squats, and leg presses. In these exercises, you run four sets with regular rest between them. You should aim to do 6-10 reps per set. The body shape and the correct technique to not get injured in these exercises are so incredibly important that you should not perform them tired.
The body is divided into a 2-day split, or a so-called ABA, BAB split. However, we create three different A and B workouts by running different exercises
A: are the chest, shoulders, triceps and back and lower back.
B: are the biceps, forearms, calves, quads and hamstrings.
For each muscle group above, you choose three exercises spread out on the three different sessions for A and B. At the bottom of this article, we have created a ready-made layout, but if you want to use your exercises, just run on.
ABA, BAB split means that the muscles get two heavy workouts every other week, and every other week one but more rest. It’s more arrhythmic than running the same schedule every week. The muscles find it more difficult to adapt to the training; they are shocked every two weeks, which results in increased strength and better growth. As the workouts are about pushing you hard and contain negative sets, you should not drive more often than every other day. Rest is needed to recover attachments and get maximum growth.
How a set works:
- As an A1 chest exercise, run a bench press. You put on 100 kg, run as many as you can, put off the bar, take ten breaths, run as many as you can, put off the bar, take ten breaths and run as many as you can one last time. If you have a pass, you also run a negative repetition by holding the bar for as long as you can on the way down. When you are done, note the number of repetitions and weight. Next time, when you rerun A1 and bench press in two weeks, you should either hit reps or perform the same number of reps but with a higher weight. Increasing reps or weight is the goal of the entire program, workout by workout.
- It will be a competition against yourself and you will push yourself more than with traditional strength training. Each session, you need to focus on beating your previous result in the same exercise and running hard. Write down your results on paper or in an app.
- If you do more than 20 reps, increase the weight until the next time
- Go hard or go home!! And good luck!.