Hey guys, i´m so sorry for almost forgetting about this but here it comes First of all I´ll translate his article for the basics of DC training, after that a bit of nutritional info on DC and the reasons for extreme stretching. Doggcrapp-Training means extrem weights and extreme intensity: With this system you part your training into two units which look like the following: 1: chest, shoulder, tricep, back 2: bicep, forearms, legs You train 3 times a week unit 1 as well as unit 2 each have 3 routines which rotate in use. ok, most likely no one still understands me so: monday: 1a wednesday: 2a friday: 1b monday: 2b wednesday: 1c friday: 2c monday: 1a .............. each exercise will only be done with 1 set which is expanded by (does anybody know what ruhepausensätze is in english? ..let´s just call them rs/they´re explained in the following lines) and extreme stretching. rs: you lift a weight as often as you can, let´s say 8 times. then you take a break for exactly 12 deep breaths. after these 12 breaths you once again lift the weight for max reps before you pause for 12 deep breaths. a last time you try to get the last quantum of strength out of your muscle. Done. directly after doing the full rs you start the extreme stretching for a whole minute. extreme stretching: using the weights you go into the max stretching position of the exercise and try to hold this for 1 minute. hell. (i´ll post some examples later) after the stretching you´ll not stress the trained muscle any further. structure of the routine: you only train DC with basic exercises (with few exceptions) whether with free weights or machines. example for the upper body: routine 1a: 1: incline bench press at the machine 11-15 rp 2: Dumbbell Incline Shoulder Raise 11-15 rp 3: bench press close grip 11-15 rp 4: lat pulldown wide grip 15-20 rp 5: deadlift 1x3-6 1x 8-10 normal routine 1b: 1: chest press (don´t know the exercise, so maybe the transation is wrong) 11-15 rp 2: dumbbell press sitting 20-30 rp 3: dips 11-15 rp 4: lat pulldown close grip 15-20 rp 5: Bent Over Two-Arm Long Bar Row 1x12 normal routine 1c: 1: hammer strenght incline 11-15 rp 2: military press 11-15 rp 3: reverse benchpress 11-15 rp 4: upright rows 15-20 rp 5: rack deads 1x3-6 1x8-10 normal routine 2a: 1: dumbbell-curls 15-20 rp 2: hammercurls 1x15 normal 3: Calf Press On The Leg Press Machine 1x12 ( explanation lateron ) 4: lying leg curls 11-15 rp 5: squats 1x4-6 1x 20 ( explanation lateron ) routine 2b: 1: scottcurls 15-20 rp 2: reverse curls 1x15 normal 3: Barbell Seated Calf Raise 1x12 4: Stiff-Legged Barbell Deadlift 1x12 normal 5: leg press 45 1x4-6 1x 20 routine 2c: 1: cable curls 15-20 rp 2: wrist curls 1x15 normal 3: standing calf raise 1x12 4: leg curls seated 11-15 rp 5: barbell hack squat 1x4-6 1x 20 so, now the explanations for this plan rp= reps of sets with breaks in between. so when it says 11-15 rp, it means the following: let´s say you do incline bench press. you should do 8-10 reps at once with your weight. let´s say you would have done 100kg for 8 reps. take a break, 12 times deep breathing and press again, let´s say you´d now have done 3 reps, break 12 rimes breathing and for the last time press as often as you can, let´s say 1 rep. in total: 8+3+1=12 rp as soon as you reach the upper border of the rp you raise the weight by 2,5kg. (rather take small steps) all the exercises are documented in a workout diary. if you don´t do at least 2 more reps with an exercise of 1 of the routines or put more weight on each tim you take the exercise out of your routine and replace it with an alternative exercise. some rp numbers are higher. reasons. 1: at all dumbbell exercises the rp number is increased to 20-30(except for the bicep). the reason is the following. if you did 3 mini sets you wouldn´t be able to get into the starting position with the dumbbells. 2: bizep and lat are trained better with a slightly higher rep number. 3:calves: when working the calves you do 1 set with 12 reps buuuuuut: positive movement 1 second, negative movement 5 seconds, when you´re done with 1 rep 15 seconds of stretching while holding the weight, then repeat. from the 7th rep on it will hurt as hell but you´re just allowed to stop when you did the 12, some kind of a mind thing. 4: deadlifts: while doing deadlifts and free weight rows you don´t do rs because the danger of being hurt would be to high. just do 2 normal sets when deadlifting as already mentioned. 1 set with 12 reps will be enough for all free weight row exercises. 5:quads: the first set of all quad exercises is for improving your strength and is therefore done with 4-6 reps. the second is done with 20 reps. 20 reps: you take a weight that you can only lift 10 times. don´t take a break now but hold it, take some deep breaths and do 1-2 reps again. repeat until you did 20 reps. increase weight by 2,5 kg every time. works like a miracle!!! reps speed: positive phase explosive, negative phase controlled, so you could stop the exercise at any time, if you had to. so, i think now you know all the basics of DC but really just the basics. extremely heavy weights don´t mean that you can´t move the weights properly. take a weight that makes it possible to have a clean movement with the mentioned rep number. for doggcrapp periodisation is very important, that´s called cruise and blast. blast is a time where you give everything and normally lasts for 8-10 weeks. when you notice that you cannot improve any longer it´s time to take a break. the break is called cruise which is 7-10 days of no workout at all. also to be said, the DC style is nothing for beginners. you should have reached a certain level and especially experience. So that´s the first part folks, stretching, nutrition and so on will follow later.