Hypertrophy Program

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  1. I don't like doing the same rep range and weight each week. I think changing up the intensity of your workout is what is gonna change your body. Changes in your resting time, increase or decrease in weight, increase or decrease in reps, increase or decrease in sets, and adding an exercises are ways to change up intensity in your workout. Works for me. Give it a try and see how your body is affected by the changes you are putting on your body each workout.


  2. Quote Originally Posted by VS91588 View Post
    I don't like doing the same rep range and weight each week. I think changing up the intensity of your workout is what is gonna change your body. Changes in your resting time, increase or decrease in weight, increase or decrease in reps, increase or decrease in sets, and adding an exercises are ways to change up intensity in your workout. Works for me. Give it a try and see how your body is affected by the changes you are putting on your body each workout.
    This is a good point too. Usually when I program in block format it uses an extensive to intensive scheme. The exercises remain pretty constant over the 4 microcycles, but the intensity and volume changes to allow for more weight and/or reps (progression).

    Br
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  3. I love this thread.

  4. Quote Originally Posted by Domenic View Post
    Looks like I've settled on DC (although I've filed P/RR/S! away for later use), but one thing I'm missing about DC. Say the three exercises are smith flat bench, dumbbell incline, and smith decline... Do I do one on Monday, the next on Friday and the last the following Wednesday in a cycle or do I just do the first one over and over until it stalls, then move to the second?
    Dom -- Dante is a great guys and a brilliant one as well. Good luck with his program. Thank you for also considering PRRS! Check out my thread on FDFS as well if you can, as it can bring about some very quick and serious gains.
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  5. Quote Originally Posted by EBroser View Post
    Dom -- Dante is a great guys and a brilliant one as well. Good luck with his program. Thank you for also considering PRRS! Check out my thread on FDFS as well if you can, as it can bring about some very quick and serious gains.
    Oh I just saw it in this same forum, I'll give it a read right now.
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  6. Thumbs up


    Quote Originally Posted by Domenic View Post
    Oh I just saw it in this same forum, I'll give it a read right now.
    Thank you iron brother!
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  7. DC will depend on what you choose to go with. If you do the 3x week split, you're looking basically at 6 series; A1,A2,A3 / B1,B2,B3. So, A1 first Monday, A2 Friday, A3 next wednesday indeed, if that answers your question.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  8. Quote Originally Posted by Domenic View Post
    Looks like I've settled on DC (although I've filed P/RR/S! away for later use), but one thing I'm missing about DC. Say the three exercises are smith flat bench, dumbbell incline, and smith decline... Do I do one on Monday, the next on Friday and the last the following Wednesday in a cycle or do I just do the first one over and over until it stalls, then move to the second?
    DC will put size on you. It was my biggest gains and considering going back to it but PHAT has caught my attention. No, you pick 2 exercises for each body part and alternate them A and B. Theoretically you should hit each body part 3 times over 8 days.

    Quote Originally Posted by bla55 View Post
    Doggcrapp 4x a week is what has personally given me the most in regards to size, perhaps worth a try.
    Only for more advanced lifters does Dante recommend 4 days to fix lagging body parts. Its an 8 day cycle of 3 days a week. My only hang up with DC is that it's under the notion that the body grows evenly. So if you're looking to develop a balanced physique I would suggest another program. If you just wanna grow regardless of what comes about - go for it. DC is no walk in the park, I strongly recommend having a spot at all times.

    -OS-Team AppNut
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  9. Quote Originally Posted by OrganicShadow View Post
    DC will put size on you. It was my biggest gains and considering going back to it but PHAT has caught my attention. No, you pick 2 exercises for each body part and alternate them A and B. Theoretically you should hit each body part 3 times over 8 days.


    Only for more advanced lifters does Dante recommend 4 days to fix lagging body parts. Its an 8 day cycle of 3 days a week. My only hang up with DC is that it's under the notion that the body grows evenly. So if you're looking to develop a balanced physique I would suggest another program. If you just wanna grow regardless of what comes about - go for it. DC is no walk in the park, I strongly recommend having a spot at all times.

    -OS-Team AppNut
    I was under the impression it was 3 exercises per body part, no?

    And indeed, I made a few personal changes to my DC as I felt my Biceps and Calves especially were lagging behind. Just basically introduced a widowmaker to those particular exercise days and it boosted up gains again. My calves recently have grown 1.4 inches in just under a month after this.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html

  10. Quote Originally Posted by bla55 View Post
    I was under the impression it was 3 exercises per body part, no?

    And indeed, I made a few personal changes to my DC as I felt my Biceps and Calves especially were lagging behind. Just basically introduced a widowmaker to those particular exercise days and it boosted up gains again. My calves recently have grown 1.4 inches in just under a month after this.
    Nope. Example:
    Day A/Week A
    Flat BB Bench press (chest)
    Seated Military Press (shoulders)
    Skullcrushers (tricep)
    Close grip seated cable row (back thickness)*
    Wide grip pulldown (back width)

    Day B/Week A
    Standing BB Curl (biceps)
    Machine Shrugs (Traps)
    Seated Calve Raise (Calves)
    Seated Hamstring Curl (Hamstring)
    Leg Press (Quads)*

    Done in an 8/20 fashion, not rest pause due to potential loss of form and large muscle taxation on the body overall. One set for 8, rest (a while), blow out a 20 rep set possibly with help as the weight is only slightly less heavy than the 8 rep set.

    -OS- Team AppNut
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
  11. Re: Hypertrophy Program


    Quote Originally Posted by OrganicShadow View Post
    DC will put size on you. It was my biggest gains and considering going back to it but PHAT has caught my attention. No, you pick 2 exercises for each body part and alternate them A and B. Theoretically you should hit each body part 3 times over 8 days.


    Only for more advanced lifters does Dante recommend 4 days to fix lagging body parts. Its an 8 day cycle of 3 days a week. My only hang up with DC is that it's under the notion that the body grows evenly. So if you're looking to develop a balanced physique I would suggest another program. If you just wanna grow regardless of what comes about - go for it. DC is no walk in the park, I strongly recommend having a spot at all times.

    -OS-Team AppNut
    I agree doggcrapp is a great way to put on size and this ^^^ post right here is very dialed in.

    If you don't have a spotter utilize either a power rack or Smith machine. If you don't the probability for injury is extremely high.

    Quote Originally Posted by bla55 View Post
    I was under the impression it was 3 exercises per body part, no?

    And indeed, I made a few personal changes to my DC as I felt my Biceps and Calves especially were lagging behind. Just basically introduced a widowmaker to those particular exercise days and it boosted up gains again. My calves recently have grown 1.4 inches in just under a month after this.
    Negative, one of Dante's biggest complaints is the bastardizing of his program. If not followed to a "T" it is not DC.

    Quote Originally Posted by OrganicShadow View Post
    Nope. Example:
    Day A/Week A
    Flat BB Bench press (chest)
    Seated Military Press (shoulders)
    Skullcrushers (tricep)
    Close grip seated cable row (back thickness)*
    Wide grip pulldown (back width)

    Day B/Week A
    Standing BB Curl (biceps)
    Machine Shrugs (Traps)
    Seated Calve Raise (Calves)
    Seated Hamstring Curl (Hamstring)
    Leg Press (Quads)*

    Done in an 8/20 fashion, not rest pause due to potential loss of form and large muscle taxation on the body overall. One set for 8, rest (a while), blow out a 20 rep set possibly with help as the weight is only slightly less heavy than the 8 rep set.

    -OS- Team AppNut
    Good post.

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  12. On a good note...Frank Reynolds and RickRock are experts at this art of DC and they can help and guide anyone along the way...Given they like you or have enough time at the moment. But indeed I have seen Frank being HIGHLY helpful and eager to teach the mythical arts of the DoggCrapp.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  13. I can't find the original Dante's website, but it was pretty much in lines with what I see here:

    http://www.mm2k.com/doggcrapp-training-workout.html

    Did this change within the last year?

    Base Program:
    How I set bodybuilders workouts up is I have them pick either their 3 favorite exercises for each body part or better yet the exercises they feel will bring up their weaknesses the most. For me my chest exercises are high incline smith machine press, hammer seated flat press and slight incline smith press with hands very very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus. Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to gauge the recovery ability first.


    Does anyone have the link to Dante's forum / original website? Can't seem to find it anymore.
    Androhard + Andromass Log
    http://anabolicminds.com/forum/supplement-reviews-logs/182038-so-i-decided.html
  14. Re: Hypertrophy Program


    Quote Originally Posted by bla55 View Post
    I can't find the original Dante's website, but it was pretty much in lines with what I see here:

    http://www.mm2k.com/doggcrapp-training-workout.html

    Did this change within the last year?



    Does anyone have the link to Dante's forum / original website? Can't seem to find it anymore.
    [/FONT]
    Intense muscle

    - Valdez
    The Physique Biochemist
    Biochemistry Major
    Your Physique AND Credentials Should Back Up Your Position

  15. So it's seven am and I just got home from work.. Forgive me if it's already been stated but I've written myself a mountain dog program and had good success. I did not create this program. It is by John Meadows and you can find it by searching on t-nation.com

  16. This is an old thread but just wanted to point out that DC chooses 3 exercises per bodypart, NOT 2. The lady is correct.
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