Five training techniques to kick your training up a gear and boost your results
Tired of the same old routine or 3 to 4 sets of 8 to 12 reps? Then why not give one of these high intensity, high volume workout structures a try? These are the five most popular techniques currently used to sculpt some of the best physiques in the world.
Doggcrapp, or DC training as it’s more commonly known, was created by Dante Trudel and is named after the Internet screen name he used to post the programme on an online discussion board.
The basis of this high intensity training system is the use of multi-rep rest-pause training, a technique that allows you to take your training past the point of muscular failure. This is what providers the stimulus for greater muscle growth according to proponents of this way of training.
The other basic principles include the use of lifting progressively heavier weights, lower workout volumes (shorter sessions) with greater workout frequency (more sessions per week), “extreme” stretching, dietary carb manipulation tools such as a reduced carb intakes at night and a higher overall protein intake, the implementation of fasted cardio, and periodised training phases, namely ‘blasting’ and ‘cruising’ phases.
You do it by picking the three best exercises per body part that you can effectively apply the rest-pause technique to. Rotate the three exercises at each training session within a two-week cycle. You also don’t isolate muscle groups and only perform one exercise (out of your list of three) per body part at each workout. It is important to stretch the targeted muscle intensely between exercises. Many of the stretching techniques advocated by Trudel are PNF-type stretches – stretching against resistance.
A ‘blasting phase’ is used when you want to amplify the growth stimulus when using this technique. According to readily available DC training guidelines this phase is usually between 4-12 weeks depending on an individual’s recovery potential. The aim of this phase is to increase the weight you use for a specific exercise at every subsequent session.
The ‘cruising phase’ is the a phase of active recovery aimed at calming the effects that this form of training has on the central nervous system, which can easily become overstressed. A cruising phase is normally 10-14 days where no exercise is taken to failure. Normally a max of 20 reps is used per set.