Vegan Bodybuilding & Fitness

HI Daywalker I have been Doggcrapp training for along time and what you are doing is not fullon D/C Dante [the guy who invented D/c] has asked all posts etc on D/C not to be shown for various reasons as like yours its not true D/C so will you please change the name of your routine.Robbie

Hi Robbie.

Why do you think my training is not DC?

As you, i'm a member on intensemuscle.com, i think i know what DC is. At this point, i follow the DC principles very strict, almost no customizing (yet?). The only thing i do different is that i use squats as the only leg exercise, because of my knee injury which prevents me from doing other exercises.

So, what do you think in my training is not DC?????

Confused greetings,
Daywalker

Hi Daywalker rep range wrong no bench pressing no assisted its extreme streching etc, in the Dogg pound go on intensemuscle and re read look at post ,where are the stickies then you will see why Dante does not want D/C posted.I am not being funny hats to you man for going for it the routine you are going is fine but not fullon D/C same as me I have a few variations in mine so I dont call it D/C as repect to Dante.ROBBIE

Hi Robbie.

I really don't care if my training is called DC or otherwise. I respect Dante highly. I use all of his principles in my training. I have to slightly adapt it though, due to my knee injury, the limited number of exercises i can do at my gym etc. But I think it's still DC.
I do the extreme stretch.
The rep range is something individual, as Dante himself says. There is no "wrong" (or "right") rep range, just recommendations by Dante to begin with. I just started the DC routine again and have to find out what weight i can use - in some exercises i estimated wrong, so the reps came out at a different number than expected/aimed for.
Assisted reps: how else can you go to muscle failure? You need a spotter/training partner to do DC for you'll ALWAYS need help on your last rep! (ok, maybe not if you have a power rack, but i think the last, assisted rep adds to the intensity).

Greetings,
Daywalker

Hi to do D/C you need a gym[s] so you can do 30 different exercises I go to 3 gyms on D/C training you do not go to failure thats why you rest pause.Why dont you call your training Alex,s D/C style training just to make me happy and re knees tell me about it 8 operations on mine very bad pain at the moment caused a virus in my left eye saying that not missed a workout yet I will keep going till I drop All the best train hard keep strong ROBBIE

Hm, i don't get it

If i didn't call it DC, i'd have to explain in detail what i do and why. Then, after i did it, someone would say "Hey, that's DC training!" Because it is.
It's easier to say "I do DC with a change fopr squats due to my knee" instead of explaining what i do in detail (which i read on IntenseMuscle.com anyway).

I did squats rest-pause ONCE, true, because without a spotter or rack it seemed the best way to do them.
Now i have a training partner and can do them to failure (i did today - oh boy )

Except for squats, i do 3 different exercises for all muscles, so it's DC. On squats, i vary the rep ranges instead of the exercises.


A virus in your left eye causes you bad knee pain???

Get well soon,
love and peace,
Alex

The pain in my knees caused the virus in my eye.I give up on trying to tell you your not D/C ING post up the routine here on intensemuscle in the Doggpound and see what them guys say there,its bits of D/C not full on.Most people have not heard of Doggcrap training and I never get people in the gym asking me what training is that they will soon as Dave Henry does it and has just got a spot in Muscular Development and Dante is writing a book to be out soon ROBBIE

......
I was looking here for some tips and secrets and all I got was you breaking a copyright restriction

I have worked out like this for the past 7 weeks.
My strength gains were not as good as expected, not as good as last time i did this routine.
I gained strength mainly in squats and back, but almost nothing in arms, chest and shoulders. My weight has remained the same, too.

From monday on i'll do a new routine for 6 weeks. It's a whole body workout, three days per week. I want to get used to a higher volume again slowly. I will have three different days, but each time the whole body.
Everyday will be different exercises, but only compound exercises like squats, dips, chin ups, rows, presses etc.
It will be 2 sets each muscle, clean straight sets close to failure.

I will post the exact routine soon.

After these 6 weeks, i'll start another HST cycle, with even higher volume.

Get posting your sessions again Daywalker! I liked checking them out

Thanks Buzz


Here's my routine for the next 6 weeks. Intention is to get used to a higher volume and frequency again. To start a HST routine without being used to this kind of training can be too much for the joints.



Day 1

Sets / Exercise

2 - Deadlift and/or SLDL
2 - Flat bench press
2 - Chin ups (supinated grip)
2 - Dips
2 - Upright barbell row
2 - Squats, easy day (light weight, high reps)
1 - Calves, standing machine
1 - Crunches


Free day


Day 2

2 - Power cleans + push press
2 - Pull ups (pronated grip)
2 - Frontsquats
2 - Overheadsquats
2 - Shrugs (barbell)
2 - Dips
1 - Calves, seated machine
2 - Leg raises


Free day


Day 3

(2 - Leg curls)
2 - Squats, heavy day
(2 - Leg curls)
2 - Close grip bench press
2 - Curls (some kind, barbell, dumbell, preacher...)
2 - Barbell or dumbell shoulder press
2 - Barbell row, supinated grip
1 - Calves, leg press
2 - Cable crunches


Free day

Free day


As you see, it's the whole body each time, but with different exercises.
Calves have only one set because the intensity on this muscle group is MUCH higher.
I want to focus on strength gains in the main movements, as always, with a special emphasis on shoulders / pressing movements. That's why i incorporated power cleans, push presses, military presses, overhead squats in the routine. I still have to get my bodyweight over my head

@Daywalker: I thought about your "kneecrusher". Maybe it looks like this exercise which is done for injury prevention in norway and the US primarily:
[img]http://www.ostrc.no/media/ostrc/{4AFB194F-C510-4389-A250-38A3EC9EC7C1}.jpg[/img]

Yes, Flanders, that's it!

Only that we hook the feet under an incline bench and then lower the body down to the floor. I'm not yet strong enough to lift myself up only with the hamstrings, but i need only a little push with the arms
Maybe know you know why we call it Mohammeds
And it's not really that hard on the knees as it looks.

The guys in Norway we work with call the exercise "Nordic Hamstring".

So, i'm done with this routine.

I added a 7th week at the end. The beginning was good, but i guess at the end i had too high intensity... i increased the weights too fast and did too heavy sets, thus had not enough regeneration.


Here are my weights in the first and the last week:

Deadlift: From 160kg x 1, 1 to 160kg x3, 3

Power cleans: From 70kg x 1 to 85kg x1, 80kg x 5
Push press: from 65kg x 1 to 75kg x 1

Frontsquats: from 60kg x 10 to 80kg x 10
Overheadsquats: from 40kg x 10 to 50kg x 12

Squats: from 130kg x 5, 5 to 150kg x 6, 6

Close grip bench press: from 60kg x 10, 10 to 70kg x 10, 8


I especially improved in squats and cleans, the pressing movements didn't benefit at all from this program.
I'm still very NOT satisfied with my current strength. Have to get stronger somehow!


Now i'll take a few days off and then design a new routine, probably a 2 split 2 times per week.

Peace,
Daywalker