DoggCrap is a legendary Internet persona whose diet and training protocols have encouraged many young bodybuilders to scrap the traditional high-volume routine for the down-n-dirty intensity only reminiscent of Mike Mentzer in the late 1970s.
Here are a few basic tenets of this "DC Training protocol" which can get you started in the right direction.
Body Part Split Here is the sample body part split for the DC training protocol.
Monday (day 1) Chest Shoulders Triceps Back width Back thickness Wednesday (day 2) Biceps Forearms Calves Hamstrings Quads Friday (repeat day 1) Monday (repeat day 2) Wednesday (repeat day 1 again) Friday (repeat day 2 again) Add or remove rest days as your body suggests.
While it may seem odd to train each muscle group every 4 to 5 days, you'll quickly adapt to this workload due to the decreased number of sets completed each day.
Sets/Reps 1 to 2 exercises per body part.
3 to 4 warm-up sets per exercise.
One ALL-OUT set in which maximum intensity in achieved through the use of slow repetitions Stretching DC training calls for an extreme amount of stretching.
Before, during, and after the training session, painful stretches are completed to recruit the most possible muscle fibers from the region.
This moves the most blood into the muscle group, and leads to the most growth, DC protocol believes.
Many DC trainers feel the extreme stretching is actually more intense than the lifting itself.
Many feel that the lats can actually see an increase in width with long-term stretching.
If back wideness is an issue, DC training might just be for you.
Diet The DC diet calls for a great deal of protein powder, coupled with a solid bodybuilding diet.
It allows for some junk/fast food, as long as protein requirements are met.
For a 200-pound individual, 400 grams of protein would be an absolute minimum, with the preferred gram intake being 500 or 500 grams per day.
This is only an introduction to DC training, and much more research should be done into this routine to see if it's right for you.
It's a nice way to boost strength and address lagging body parts by shocking with the more frequent training.
DC training also helps to boost the central nervous system and allows the immune system to recover, as it involves less training and more rest than higher volume training protocols.
If you're looking to change things up, give DC training a shot!
Here are a few basic tenets of this "DC Training protocol" which can get you started in the right direction.
Body Part Split Here is the sample body part split for the DC training protocol.
Monday (day 1) Chest Shoulders Triceps Back width Back thickness Wednesday (day 2) Biceps Forearms Calves Hamstrings Quads Friday (repeat day 1) Monday (repeat day 2) Wednesday (repeat day 1 again) Friday (repeat day 2 again) Add or remove rest days as your body suggests.
While it may seem odd to train each muscle group every 4 to 5 days, you'll quickly adapt to this workload due to the decreased number of sets completed each day.
Sets/Reps 1 to 2 exercises per body part.
3 to 4 warm-up sets per exercise.
One ALL-OUT set in which maximum intensity in achieved through the use of slow repetitions Stretching DC training calls for an extreme amount of stretching.
Before, during, and after the training session, painful stretches are completed to recruit the most possible muscle fibers from the region.
This moves the most blood into the muscle group, and leads to the most growth, DC protocol believes.
Many DC trainers feel the extreme stretching is actually more intense than the lifting itself.
Many feel that the lats can actually see an increase in width with long-term stretching.
If back wideness is an issue, DC training might just be for you.
Diet The DC diet calls for a great deal of protein powder, coupled with a solid bodybuilding diet.
It allows for some junk/fast food, as long as protein requirements are met.
For a 200-pound individual, 400 grams of protein would be an absolute minimum, with the preferred gram intake being 500 or 500 grams per day.
This is only an introduction to DC training, and much more research should be done into this routine to see if it's right for you.
It's a nice way to boost strength and address lagging body parts by shocking with the more frequent training.
DC training also helps to boost the central nervous system and allows the immune system to recover, as it involves less training and more rest than higher volume training protocols.
If you're looking to change things up, give DC training a shot!
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