DoggCrapp training feedback

jtmass

jtmass

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Need some constructive feedback from people who have been on DoggCrapp. I have been lifting for more than 3yrs now and been almost 100% consistent with training. Just getting off my Upper Lower strength training protocol and I wanted to try DoggCrapp

This is just a sample for Week 1 I have drawn.

Questions I have

1) Does the rep scheme and workout plan look okay?
2) Is this workout routine only for people on bulking cycle? I am on a cut
3) What am I missing in this training protocol?

182131
 
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kisaj

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Not sure how you are counting your rep scheme, but I've been running general R/P and DC for many years. In a nut shell, I keep it very simple.

20 reps total count as my working set. Find your 1RM, then scale back to 70-75% of that. This is your working weight to start. Do as many reps as you can (mini set), rack and count to 10-15sec, go again. Repeat until you hit 20 total reps and this is your working set. Once you can get to that 20 within 3 mini sets, up your weight the next time.

It's proven extremely effective and can work for both a bulk and cut, but I will tell you that you'll very likely need to up from maintenance calories a bit so a cut may be difficult.
 
jtmass

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Not sure how you are counting your rep scheme, but I've been running general R/P and DC for many years. In a nut shell, I keep it very simple.

20 reps total count as my working set. Find your 1RM, then scale back to 70-75% of that. This is your working weight to start. Do as many reps as you can (mini set), rack and count to 10-15sec, go again. Repeat until you hit 20 total reps and this is your working set. Once you can get to that 20 within 3 mini sets, up your weight the next time.

It's proven extremely effective and can work for both a bulk and cut, but I will tell you that you'll very likely need to up from maintenance calories a bit so a cut may be difficult.
My rep scheme was from some training logs and some guideline docs available on the web.
So, what you’re suggesting is, keep all exercises at 20 rep max and move to next weight when I hit 20.

But, there has to be a rep range, correct? As per DC, you should have a rep range. If you’re on the lower end of the rep range, increase the rep next time and if you go beyond, increase weights.

What is your rep range? I was thinking about spiking my calories depending on how recovered I feel and/or how the weight loss is going. Is that okay?
 
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kisaj

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20 reps is your working set. Within that you have mini sets.

Example used with 4 mini sets:
7 reps (15 sec rest) 1st mini set
5 reps (15 sec rest) 2nd mini set
5 reps (15 sec rest) 3rd mini set
3 reps (15 sec rest) final mini set

When you can get to 20 total reps within 3 mini sets, up the weight. Rinse and repeat.

Keep in mind that there are many ways to do this. I follow DC by the book when doing it, but find this way with using 20 reps as the set as, if not more effective.
 
jtmass

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20 reps is your working set. Within that you have mini sets.

Example used with 4 mini sets:
7 reps (15 sec rest) 1st mini set
5 reps (15 sec rest) 2nd mini set
5 reps (15 sec rest) 3rd mini set
3 reps (15 sec rest) final mini set

When you can get to 20 total reps within 3 mini sets, up the weight. Rinse and repeat.

Keep in mind that there are many ways to do this. I follow DC by the book when doing it, but find this way with using 20 reps as the set as, if not more effective.
I understand the concept and basics of DC some what. But, my question was, why don’t you have a rep range? How would you know the weight is too much to handle?

Also, how many warm up sets and what % of 1Rep Max do you go?
 
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kisaj

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You are going to failure/near failure in each mini-set. Your rep range is dictated by what you can squeeze in, not by an actual number.

Warm up is as you see fit. I typically keep it to 2 sets of 10-15 with one being around 35% and next 50%. I am only using them to get blood flowing and joints warmed up.
 
jtmass

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@kisaj check this out. This is what I was talking about when I said rep range

 
brundel

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DC set structure looks like this-

Say your performing a RP set for chest. You will have 2 targets. Assuming rep range here is 14-20
Your set will look like this.
1. 8 reps. (FAIL at 8)
2. 4 reps
3. 2 reps
For a total of 14. This is where you start.

Target 1= EVERY TIME you train with this exercise you will add a rep. I dont care if you have to rack and do a fourth 1 rep set. Do it. But you will without fail get the 1 rep per training session.

Target 2= Once you hit 20 reps its time to increase the weight next session. Increase slowly. Like 5lbs.

If your consistently doing this your weight lifted will go up alot faster than you think. Also 5lbs is manageable. If you add 10-20 youll run out of gas and have to move to new exercise.

Once you stall for 2 weeks and cannot increase either rep or weight its time to exchange the exercise for a new one.
You will eventually come back to this once you have developed more strength.

Every time you train there is an increase.
 
jtmass

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DC set structure looks like this-

Say your performing a RP set for chest. You will have 2 targets. Assuming rep range here is 14-20
Your set will look like this.
1. 8 reps. (FAIL at 8)
2. 4 reps
3. 2 reps
For a total of 14. This is where you start.

Target 1= EVERY TIME you train with this exercise you will add a rep. I dont care if you have to rack and do a fourth 1 rep set. Do it. But you will without fail get the 1 rep per training session.

Target 2= Once you hit 20 reps its time to increase the weight next session. Increase slowly. Like 5lbs.

If your consistently doing this your weight lifted will go up alot faster than you think. Also 5lbs is manageable. If you add 10-20 youll run out of gas and have to move to new exercise.

Once you stall for 2 weeks and cannot increase either rep or weight its time to exchange the exercise for a new one.
You will eventually come back to this once you have developed more strength.

Every time you train there is an increase.
Yup. This was my point as well. There has to be a starting point of reps
 
Studhorse

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DC set structure looks like this-

Say your performing a RP set for chest. You will have 2 targets. Assuming rep range here is 14-20
Your set will look like this.
1. 8 reps. (FAIL at 8)
2. 4 reps
3. 2 reps
For a total of 14. This is where you start.

Target 1= EVERY TIME you train with this exercise you will add a rep. I dont care if you have to rack and do a fourth 1 rep set. Do it. But you will without fail get the 1 rep per training session.

Target 2= Once you hit 20 reps its time to increase the weight next session. Increase slowly. Like 5lbs.

If your consistently doing this your weight lifted will go up alot faster than you think. Also 5lbs is manageable. If you add 10-20 youll run out of gas and have to move to new exercise.

Once you stall for 2 weeks and cannot increase either rep or weight its time to exchange the exercise for a new one.
You will eventually come back to this once you have developed more strength.

Every time you train there is an increase.
THIS........
 
jtmass

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THIS........
Yes. I was trying to get feedback on the sample routine I set. Have you done this before? Is my rep range fine? I am planning to start DoggCrapp net week and wanted to firm up everything.
 
brundel

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Personally I'd ditch the pull-ups. Unless your currently doing heavily assisted pull-ups (meaning you can barely do them normally) then it's going to be really hard to progress. Like how much weight are you Gonna add and are you going to be able to progress with them.
I sometimes do double cable pull downs. I like the low back dumbell press seat. 2cables set high. It gives a great stretch to the lats and you can really pull to the back because there are 2 pulleys. And because it's a seated cable you can basically increase weight slowly until it starts pulling you out of the seat.
 
jtmass

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Personally I'd ditch the pull-ups. Unless your currently doing heavily assisted pull-ups (meaning you can barely do them normally) then it's going to be really hard to progress. Like how much weight are you Gonna add and are you going to be able to progress with them.
I sometimes do double cable pull downs. I like the low back dumbell press seat. 2cables set high. It gives a great stretch to the lats and you can really pull to the back because there are 2 pulleys. And because it's a seated cable you can basically increase weight slowly until it starts pulling you out of the seat.
Good point. I was only incorporating it because it’s a great exercise. I will switch it. Does the rep scheme look okay to you?
 
Studhorse

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lo
Yes. I was trying to get feedback on the sample routine I set. Have you done this before? Is my rep range fine? I am planning to start DoggCrapp net week and wanted to firm up everything.
Looks like you have it figured out. start at a 14 rep range and increase to 20 reps. add 5 lbs once you hit 20 reps. you might be able to increase more on quads. you definitely need to log it. I gave it a shot back in 2010 I think. My old body couldn't handle it after about 4 weeks. lol
Brundel uses it and is very knowledgeable on DC,
 
elo76

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I see a few things here. Your squats should be one 20 rep set to failure...aka...The Widowmaker. Also...calves are done like this...you perform around 12 reps with a 15 sec stretch between each rep. One set only. Speaking of stretching...are you incorporating them? I believe they are a must.
 
brundel

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Good point. I was only incorporating it because it’s a great exercise. I will switch it. Does the rep scheme look okay to you?
I think I'd tighten up the wide rep sets. Like 10 to 30. I'd do 20 to 30. Cause it's much easier to get to 30 reps from a weight you can handle for 20 than trying to raise reps consistently from something you can handle for 10.

And I'd open up the lower ones.
Like the 11 to 15. Open it up more if it's a rp set. Cause otherwise your rp will be like 6 3 1.
And it's gonna be hard to progress.
Instead I'd do 15 to 20. Same reason as the first. Easier to move forward with a lighter weight.
 
brundel

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At the end of the day I agree with stud. It's brutal if your doing it right.
But the payoff is exceptional.
 
jtmass

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@brundel thank you! This is exactly what I was looking for. I will make these changes into the routine
I see a few things here. Your squats should be one 20 rep set to failure...aka...The Widowmaker. Also...calves are done like this...you perform around 12 reps with a 15 sec stretch between each rep. One set only. Speaking of stretching...are you incorporating them? I believe they are a must.
Squats have to be WidowMaker everytime? I was thinking about adding WM once a month and just do Straight Set for the rest. About calves, yes, I read about how to do them. Stretching will be done at the end of every exercise. I just didn't mention it.
 
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elo76

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@brundel thank you! This is exactly what I was looking for. I will make these changes into the routine

Squats have to be WidowMaker everytime? I was thinking about adding WM once a month and just do Straight Set for the rest. About calves, yes, I read about how to do them. Stretching will be done at the end of every exercise. I just didn't mention it.

I guess they don't have to be. I just did them that way because that's how it was written back then.
 
jtmass

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I guess they don't have to be. I just did them that way because that's how it was written back then.
I will incorporate WM depending on how I recover. Based on the feedback online, these workouts will kick a$$. This is my first DC blast. So, I will keep adding stuff like Static Hold and WM depending on my progression
 
brundel

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Yah bro there is a widow maker after every squat session. Keep in mind it's your only quad development exercise.
After a while I started switching up my leg exercises as well. For example I have some lower back issues and squats just destroy me. Especially if I'm pushing the envelope. So I started employing different exercises.
Like seated leg presses
Leg extensions
Hacks

Don't do this until you have no room for growth on squats though.
2 things that don't grow well on this formula for me. Quads and shoulders. My shoulders need a heavy beating with a min of 2 exercises per head. Or 6 total. I sometimes add in shoulder days. Once you have done the program for like a year you will know yourself better and how you respond to things. Only then can you make minor tweaks

Also the stretches are a major part of the program. Must do. Especially if your just starting.
There are studies where they bind birds wings in the stretched position and they grew muscle faster than resistance training.
Do both. Follow the guidelines to a t.
Don't slack in the kitchen
Cut off carbs when suggested
Do the cardio when suggested
Rest. If you feel best up take extra day off or two.

After about 3 weeks you'll start feeling beat up. Take a few days off to recharge. Have some pizza and pasta etc to replenish glyxogen.
Don't give up. This is where people fail.
 
jtmass

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Yah bro there is a widow maker after every squat session. Keep in mind it's your only quad development exercise.
After a while I started switching up my leg exercises as well. For example I have some lower back issues and squats just destroy me. Especially if I'm pushing the envelope. So I started employing different exercises.
Like seated leg presses
Leg extensions
Hacks

Don't do this until you have no room for growth on squats though.
2 things that don't grow well on this formula for me. Quads and shoulders. My shoulders need a heavy beating with a min of 2 exercises per head. Or 6 total. I sometimes add in shoulder days. Once you have done the program for like a year you will know yourself better and how you respond to things. Only then can you make minor tweaks

Also the stretches are a major part of the program. Must do. Especially if your just starting.
There are studies where they bind birds wings in the stretched position and they grew muscle faster than resistance training.
Do both. Follow the guidelines to a t.
Don't slack in the kitchen
Cut off carbs when suggested
Do the cardio when suggested
Rest. If you feel best up take extra day off or two.

After about 3 weeks you'll start feeling beat up. Take a few days off to recharge. Have some pizza and pasta etc to replenish glyxogen.
Don't give up. This is where people fail.
I have one session of squats, Hack and Leg Press incorporated in a single 2 weeks blast. Then it repeats for another 2 weeks where I try to beat the log book by reps or weights. This goes for any exercise. I hope I have got it right.

Stretches, cutting off carbs, cardio will all be followed 100%.

Sent you a PM.
 
brundel

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I have one session of squats, Hack and Leg Press incorporated in a single 2 weeks blast. Then it repeats for another 2 weeks where I try to beat the log book by reps or weights. This goes for any exercise. I hope I have got it right.

Stretches, cutting off carbs, cardio will all be followed 100%.

Sent you a PM.
Unfortunately the app doesn't access my pms. Maybe WhatsApp me
 
booneman77

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subbed for great references. thanks guys!
 
Studhorse

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JT like Brundel said. You can tweak it for slow growers and quick growers. Just like any other workout.
I add extra to the slow growers and let up a little on the fast growers.
 
EMPIREMIND

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A few things I have seen that stick out to me. First off as per Dante, Dusty hanshaw, the dc dvd with Jason wojo rest pause is 15 deep breaths as your pause, which will usually take around 45 seconds. Not much shorter than that. If you are training at full intensity this will even seem like it’s not enough time.

Also your rep ranges on some of these seem off. 10-30reps? I don’t remember that. Usually it is a range with a 5 rep variance, like 10-15 as you have for your bench press.

For legs no widowmaker set?

I do not see any extreme stretches in your program. These are a very important part of this training and should also be progressively overloaded like the exercises are. Do not leave these out if your are training dc. Not only are they great for growth, but they prevent injuries and with this style of training you risk injury a lot more.

For all the info on the stretches, layout and more check out intensemuscle there is minimal activity on there but all of Dante’s original stuff is still there iirc. Also follow dantetrudels Instagram. He posts gems on there. For videos you can always watch dusty hanshaws YouTube channel. He posts his training videos using dc training so you can see it in motion and watch how he implements the stretches.

For dc training you need a log book. Every session you should be progressing. If you stall, you have to switch out that exercise for something else.

To me this is not the most optimal on a cut because you need adiquate nutrients to recover and you need to progressively overload your nutrition as well. Lift heavier, eat more, grow more. That is whole point. If you still want to give it a shot read on the intense muscle post about cardio and fat loss.
 
jtmass

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A few things I have seen that stick out to me. First off as per Dante, Dusty hanshaw, the dc dvd with Jason wojo rest pause is 15 deep breaths as your pause, which will usually take around 45 seconds. Not much shorter than that. If you are training at full intensity this will even seem like it’s not enough time.

Also your rep ranges on some of these seem off. 10-30reps? I don’t remember that. Usually it is a range with a 5 rep variance, like 10-15 as you have for your bench press.

For legs no widowmaker set?

I do not see any extreme stretches in your program. These are a very important part of this training and should also be progressively overloaded like the exercises are. Do not leave these out if your are training dc. Not only are they great for growth, but they prevent injuries and with this style of training you risk injury a lot more.

For all the info on the stretches, layout and more check out intensemuscle there is minimal activity on there but all of Dante’s original stuff is still there iirc. Also follow dantetrudels Instagram. He posts gems on there. For videos you can always watch dusty hanshaws YouTube channel. He posts his training videos using dc training so you can see it in motion and watch how he implements the stretches.

For dc training you need a log book. Every session you should be progressing. If you stall, you have to switch out that exercise for something else.

To me this is not the most optimal on a cut because you need adiquate nutrients to recover and you need to progressively overload your nutrition as well. Lift heavier, eat more, grow more. That is whole point. If you still want to give it a shot read on the intense muscle post about cardio and fat loss.
Thanks for taking time. You’re right about the rep ranges and I have changed it to 15-20reps. The max reps I aim for any exercise has been changed to 20.

I didn’t include stretching and rest pause because that’s like the corner stone of this program and it will be incorporated anyway with a 6sec negative and explosive positive.

Widow Maker included as well. I tried out the program for 2 days to see whatare my lifting weights.. Man, the DOMS were crazy. Everybody part was firing from all cylinders. Also did the WM squats.

I watched the entire 2hrs DVD version on YouTube. Also, keeping a manual log and an excel sheet to keep everything clean.

Will start the program coming Monday. I know it’s not optimal during a cut. My cut, hopefully will end in 1month and I will start my lean bulk. But, in all honesty, I just wanted a good motivating program.
 
EMPIREMIND

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Thanks for taking time. You’re right about the rep ranges and I have changed it to 15-20reps. The max reps I aim for any exercise has been changed to 20.

I didn’t include stretching and rest pause because that’s like the corner stone of this program and it will be incorporated anyway with a 6sec negative and explosive positive.

Widow Maker included as well. I tried out the program for 2 days to see whatare my lifting weights.. Man, the DOMS were crazy. Everybody part was firing from all cylinders. Also did the WM squats.

I watched the entire 2hrs DVD version on YouTube. Also, keeping a manual log and an excel sheet to keep everything clean.

Will start the program coming Monday. I know it’s not optimal during a cut. My cut, hopefully will end in 1month and I will start my lean bulk. But, in all honesty, I just wanted a good motivating program.
Sounds good man. Glad to help if I can. I can also send you layout I did for one of my trainees if you want. I spent a lot of time studying dc and training with it. I noticed for a cut I did better with Scott Stevenson’s fortitude training, which is also been nicknamed dc 2.0. I have a layout for that also if you want, just pm me. Either way sounds like your on the right track and did your research. Best of luck brother!
 
John Smeton

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I had the most injuries on this program

I did it natural meaning no hormones in 2008-2010 and had bad injuries. I like hit training better, and you can not train all out like someone has a gun to your head every training session month after month or you will get injured.
 
jtmass

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I had the most injuries on this program

I did it natural meaning no hormones in 2008-2010 and had bad injuries. I like hit training better, and you can not train all out like someone has a gun to your head every training session month after month or you will get injured.
Someone very experienced with DC said it's a much better training tool if I was not natty. Didn't mention about injuries.. I am still debating to remain natty or not
 
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Sounds good man. Glad to help if I can. I can also send you layout I did for one of my trainees if you want. I spent a lot of time studying dc and training with it. I noticed for a cut I did better with Scott Stevenson’s fortitude training, which is also been nicknamed dc 2.0. I have a layout for that also if you want, just pm me. Either way sounds like your on the right track and did your research. Best of luck brother!
Hey man can I take you up on the offer of the fortitude layout? I’m actually dieting down too and just finished up a meadows program. Kinda wanna try something new.
 
EMPIREMIND

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Hey man can I take you up on the offer of the fortitude layout? I’m actually dieting down too and just finished up a meadows program. Kinda wanna try something new.
PM me your email address
 
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Been reading a bit about DC training of late and thinking of switching to it at the end of summer. Used to low volume as I do HIT style training currently.

Biggest question I have is these stretches. Anyone got a link for some examples of some? Chest and back seem easy enough but I’m drawing a bit of a blank on other muscles.
 
The Solution

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Been reading a bit about DC training of late and thinking of switching to it at the end of summer. Used to low volume as I do HIT style training currently.

Biggest question I have is these stretches. Anyone got a link for some examples of some? Chest and back seem easy enough but I’m drawing a bit of a blank on other muscles.
First link on google for DC Stretches


Few more.
If you Youtube DC Stretches you will have a plethora to follow step by step

 
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First link on google for DC Stretches


Few more.
If you Youtube DC Stretches you will have a plethora to follow step by step

Thanks
 
EMPIREMIND

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First link on google for DC Stretches


Few more.
If you Youtube DC Stretches you will have a plethora to follow step by step


This^

Plus check this article in post #1. I posted it in this thread a while back:
 
jtmass

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Did a session of DC today. Biceps, Forearms, legs. My legs were trembling after the Hamstring work out and stretch.
Hack Squats for quads and Widow Maker.
Note to self: Never drive a stick on your leg session day.

This is going to be a lot of fun.
 
booneman77

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Did a session of DC today. Biceps, Forearms, legs. My legs were trembling after the Hamstring work out and stretch.
Hack Squats for quads and Widow Maker.
Note to self: Never drive a stick on your leg session day.

This is going to be a lot of fun.
Haha fellow stick owner who’s stalled due to uncontrollable leg shaking trying to hold the clutch in
 
jtmass

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Haha fellow stick owner who’s stalled due to uncontrollable leg shaking trying to hold the clutch in
Lol.. yeah.. i was in traffic for a brief 1min. That was hell. I could have ended up rear ending someone. It was really hard.
 
John Smeton

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Someone very experienced with DC said it's a much better training tool if I was not natty. Didn't mention about injuries.. I am still debating to remain natty or not
yes dont dont it more than 6-8 weeks without lessening intensity. When you truly train to failure your body can only take that about six weeks, then needs a maintenance break.
 
EMPIREMIND

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yes dont dont it more than 6-8 weeks without lessening intensity. When you truly train to failure your body can only take that about six weeks, then needs a maintenance break.
That’s the whole concept of dc. Blast and cruise (he wasn’t just referring to the drugs). If you run dc you need to blast and cruise with your training. I wish he published it a full plan, but still, if you dig deep you will see those are the parameters for the program. Hit it hard, pull back a little and recover, then hit it hard again.
 
jtmass

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That’s the whole concept of dc. Blast and cruise (he wasn’t just referring to the drugs). If you run dc you need to blast and cruise with your training. I wish he published it a full plan, but still, if you dig deep you will see those are the parameters for the program. Hit it hard, pull back a little and recover, then hit it hard again.
True. He doesn’t really go deep into the topic of cruising. How did you do your cruise phase? No failure, no static holds etc..?
 
EMPIREMIND

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True. He doesn’t really go deep into the topic of cruising. How did you do your cruise phase? No failure, no static holds etc..?
[/
True. He doesn’t really go deep into the topic of cruising. How did you do your cruise phase? No failure, no static holds etc..?
Iirc correctly I think he covers it on his cycling for pennies article. I don’t wanna tell you the wrong thing. I would check the archives on intense muscle
 
Studhorse

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Driving a stick home after legs. I remember those days. LMAO
 

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