Dante's Doggcrapp Training - unique and effective?

[Henda]

Has some solid training principles for sure, but like any other program will work better for some than others, for example someone more power fibre dominant who is a poor repper due to this will struggle with beating the reps and especially struggle with the rest pauses often only getting one or two reps on the first rest pause set and struggle with a single on the last and would respond far better to multiple sets of 3 to 5 heavier but not to failure and actually achieve more total reps with a heavier load training like this.

[dj181]

15 hated this chumps guts right 

[DroppingPlates]

It's a great and challenging method, not just the rest-pause sets but also the widow maker sets for quads. It's also a well-thought-out protocol that implements things like progressive resistance, the concentric/eccentric/isometric load of the muscle, stretching and the use of de-load weeks.

[jollygiant]

It's a great and challenging method, not just the rest-pause sets but also the widow maker sets for quads. It's also a well-thought-out protocol that implements things like progressive resistance, the concentric/eccentric/isometric load of the muscle, stretching and the use of de-load weeks.

yeah but some people over think it all and never really reach their goals..just sayin.

[falco]

Once you put enough willpower into any program, results will show.

[Nether Animal]

Here is the creator, Dante

I can smell him through the computer screen. Do they call it dog crap because of how he looks?

[DroppingPlates]

yeah but some people over think it all and never really reach their goals..just sayin.

Not everyone responds the same, but you will find numerous guys on sites like professionalmuscle who reported great results. There's a lot of common sense when you read Dante's posts, esp his observations of people who make zero progress in the gym.

I can smell him through the computer screen. Do they call it dog crap because of how he looks?

It was his intention to share his views on training & nutrition in one single post, not realizing that he would get a lot of feed back from those who gave it a try.

[LurkerNoMore]

I cycle my training methods into three phases per year.  The first starting in January is a modified version of this system.  But more in line with Phil Hernon's training program.

To be honest, you can really do DC without having a spotter every single workout. 

[jollygiant]

Not everyone responds the same, but you will find numerous guys on sites like professionalmuscle who reported great results. There's a lot of common sense when you read Dante's posts, esp his observations of people who make zero progress in the gym.

It was his intention to share his views on training & nutrition in one single post, not realizing that he would get a lot of feed back from those who gave it a try.

yes fair one... not saying it won't work. so many ways to train. I agree with local hero though about the injury thing. I use volume but not silly volume like loads of sets/exercises... just till i get the job done. I also use higher reps now in the 12-15 range. sometimes more for legs like 20.

[Simple Simon]

shocking yourself with a cattle prod after each set, thats gonna make those muscles grow....

[DroppingPlates]

yes fair one... not saying it won't work. so many ways to train. I agree with local hero though about the injury thing. I use volume but not silly volume like loads of sets/exercises... just till i get the job done. I also use higher reps now in the 12-15 range. sometimes more for legs like 20.

There's always a risk involved and it can take some time before you find the right exercises & weights. I normally avoid the smith machine, but I found out it's great tool for this kind to-failure training. Needless to say, is that some light warm up sets and strict form is key.

[cephissus]

i followed his training pretty closely for a very short time, but two things stuck with me:

1.  rest pause sets: still do these fairly regularly, though not every workout.

2.  focusing on a small number of exercises.  while i always leaned this way, dc pushed me even further in this direction, i'd say.

also, i remember dc used to rant about people who bulked to get big, then after cutting down would shit-talk bulking.  regardless of whether bulking is necessary or not, i think these rants were justified.  whether or not bulking is necessary for achieving the best physique, many people have tried it and later denounced it for questionable reasons.

[a_pupil]

some solid stuff in there.

i don't really believe in set systems for bodybuilding/aesthetics anymore. it's better to try a few things out and then listen to your body, taking from each system what suits you and finding the exercises that work best for you.

[ratherbebig]

not a single thing to learn from it.

not a single thing to add that will be superior to my 3 sets of 10 training im doing.

[DroppingPlates]

not a single thing to learn from it.

not a single thing to add that will be superior to my 3 sets of 10 training im doing.

Most of your postings are nothing but a bunch of random words, do you realize this?

[Princess L]

I thought this was going to be the discussion



 

[Zillotch]

I thought this was going to be the discussion



 

would be nice if dogs could be trained to do that, and talk.

[ratherbebig]

Most of your postings are nothing but a bunch of random words, do you realize this?

not a single post ive ever made is a bunch of random words.

there is absolutely no proof, not a shred of evidence, that doggcrapp would be in any way, shape or form, better than the 3 sets of 10 i'm doing.

[bozo_the_rot]

Good way to snap your shit up

Ideology behind it looks promising

Good for beginning naturals

But if PEDs are in play, IMHO, don't do this.

Like Falcon said, anything you put some good focus into will yield results

 No one knows specifically how the Type 1 and Type 2 fibers are distributed in their body unless they were biopsied individually........so it would be highly productive to combine high and low rep sets in the same workout
20,15,12,10, and even 6 but never below 6
If you are feeling really good that day...push it a bit....add weight and try an 8 rep set.....beat the volume of the workout that way....will greatly reduce injury risk...and also at the same time, attack the muscle group smarter with the mixed rep scheme.

[BBSSchlemiel]

Here is the creator, Dante

Ninja done got taste. Red as a tomato and dat suit needs ta tailad!

[DroppingPlates]

not a single post ive ever made is a bunch of random words.

there is absolutely no proof, not a shred of evidence, that doggcrapp would be in any way, shape or form, better than the 3 sets of 10 i'm doing.

The same can be said about performing 3x10. An effective training protocol will always be a personal thing.

[ratherbebig]

The same can be said about performing 3x10. An effective training protocol will always be a personal thing.

no the same cannot be said.

the proof of the result of 3x10 compared to doggcrapp is night and day. 3x10 is probably the most used protocol in the history of bodybuilding.

works for everybody - people starting out, people who been doing it a long time. how easy it is to set up and use, the less risk of injury etc etc



 

[DroppingPlates]

no the same cannot be said.

the proof of the result of 3x10 compared to doggcrapp is night and day. 3x10 is probably the most used protocol in the history of bodybuilding.

works for everybody - people starting out, people who been doing it a long time. how easy it is to set up and use, the less risk of injury etc etc



 

I'm not saying that 3x10 sucks, but where's the scientific paper to back up that dogmatic claim?

[ratherbebig]

I'm not saying that 3x10 sucks, but where's the scientific paper to back up that dogmatic claim?

"Examining 16 studies Rhea reported that 3-set training produced superior results to 1-set training."
Rhea, MR, Alvar, BA, and Burkett, LN. Single versus multiple sets for strength: a meta-analysis to address the controversy. Res Q Exerc Sport 73: 485–488, 2002.

"He examined 14 studies with 92 effect sizes measured across 30 groups of subjects comparing 1-set, 2-3 sets, and 4-6 sets.  He found that 2-3 sets produced 46% greater increases in strength than 1 set in both trained and untrained subjects.  Interestingly, he also found no difference in results between 2-3 sets and 4-6 sets.  Performing more than 3 sets did not produce a greater increase in strength"

Kreiger JW., Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res. 2009 Sep; 23(6): 1890-901.

"Examining 55 effect sizes across 19 groups in 8 studies he found that multiple sets produced 40% higher increases in muscle hypertrophy regardless of the training status of the subjects or the length of the training program.  Kreiger also concluded that the 46% greater increase in strength from multiple sets revealed in his earlier meta-analysis was largely due to greater hypertrophy and not neural factors.

Interestingly, while Kreiger found no significant difference in hypertrophy from 2-3 sets or 4-6 sets he did find a trend for greater hypertrophy with 4 or more sets."

Kreiger JW., Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr; 24(4): 1150-9

[DroppingPlates]

"Examining 16 studies Rhea reported that 3-set training produced superior results to 1-set training."
Rhea, MR, Alvar, BA, and Burkett, LN. Single versus multiple sets for strength: a meta-analysis to address the controversy. Res Q Exerc Sport 73: 485–488, 2002.

"He examined 14 studies with 92 effect sizes measured across 30 groups of subjects comparing 1-set, 2-3 sets, and 4-6 sets.  He found that 2-3 sets produced 46% greater increases in strength than 1 set in both trained and untrained subjects.  Interestingly, he also found no difference in results between 2-3 sets and 4-6 sets.  Performing more than 3 sets did not produce a greater increase in strength"

Kreiger JW., Single versus multiple sets of resistance exercise: a meta-regression. J Strength Cond Res. 2009 Sep; 23(6): 1890-901.

"Examining 55 effect sizes across 19 groups in 8 studies he found that multiple sets produced 40% higher increases in muscle hypertrophy regardless of the training status of the subjects or the length of the training program.  Kreiger also concluded that the 46% greater increase in strength from multiple sets revealed in his earlier meta-analysis was largely due to greater hypertrophy and not neural factors.

Interestingly, while Kreiger found no significant difference in hypertrophy from 2-3 sets or 4-6 sets he did find a trend for greater hypertrophy with 4 or more sets."

Kreiger JW., Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010 Apr; 24(4): 1150-9

So 1 generic set equals a rest-pause set or a 2nd widow maker set? 
You obviously don't know what you're talking about, since you haven't tried DC yourself.