If you’re short on time but big on muscle goals, Doggcrapp (DC) Training might sound like a dream: low volume, high intensity, and extreme growth in just 3 days a week. Created by Dante Trudel, this underground bodybuilding method uses rest-pause sets and brutal tension to spark gains fast. But does it really deliver—or is it overhyped? With a 2021 European Journal of Applied Physiology study backing rest-pause science, let’s dissect DC Training, its mechanics, and whether it’s your ticket to size.
What Is Doggcrapp Training?
DC Training is a minimalist, high-intensity program built for hypertrophy:
- Structure: 3 days/week, rotating A/B workouts (e.g., chest/shoulders/triceps, back/biceps/legs).
- Sets: 1-2 working sets per exercise—but they’re killers.
- Rest-Pause: One set to failure (e.g., 11-15 reps), rest 20-30 seconds, go again (8-10 reps), rest, then 4-6 reps—totaling 20-30 reps.
- Weight: Heavy—70-85% 1RM, progressive overload every session.
- Cycle: 6-8 weeks, then a 10-day break (“cruise”).
- Extras: Stretching between sets to boost fascia expansion.
It’s lean, mean, and not for the faint-hearted. But does science support it?
The Science: Intensity Over Volume
A 2021 European Journal of Applied Physiology study found rest-pause training—DC’s core—matches or beats traditional multi-set plans for hypertrophy, cramming max tension into fewer reps. A 2023 Sports Medicine meta-analysis pegs 10-20 sets weekly per muscle as ideal—DC skirts this with 3-6 ultra-intense sets, banking on effort over volume. After 40, when recovery dips (Journals of Gerontology, 2021), this efficiency could shine—if you can handle the grind.
Does It Build Muscle?
Yes, for the right lifter. A 2022 Journal of Strength and Conditioning Research study shows high-intensity sets near failure (DC’s MO) spike muscle protein synthesis—growth’s trigger. It’s not as voluminous as GVT or as balanced as PHAT, but its focus on tension works.
How to Make Doggcrapp Work for Muscle
Here’s how to master DC’s extreme approach:
- Master Rest-Pause—Push to Failure
- What It Is: One set, three mini-sets: 11-15 reps to failure, rest 20-30s, 8-10 reps, rest, 4-6 reps.
- Why It Works: The 2021 European Journal study ties rest-pause to max fiber fatigue—hypertrophy’s spark.
- Hack: Start at 70% 1RM (e.g., 140 lbs on bench if max is 200)—bump 5 lbs when you hit 30 total reps.
- Pick Compounds—Go Big
- What It Is: Focus on one heavy move per muscle (e.g., incline bench, deadlifts, leg press).
- Why It Works: A 2023 Nutrients study shows compounds hit multiple fibers—DC leans on this efficiency.
- Hack: Swap every 2-3 weeks (e.g., bench to incline) to avoid plateaus.
- Stretch Hard—Expand the Fascia
- What It Is: 60-90s extreme stretches post-set (e.g., chest fly stretch with dumbbells).
- Why It Works: A 2022 Journal of Sports Sciences study links stretching to better recovery and potential size—DC’s quirky edge.
- Hack: Hold a deep squat stretch after legs—feel the burn.
- Eat Like a Beast—Protein Rules
- What It Is: 2g protein/kg, 4-6g carbs/kg daily—DC demands fuel.
- Why It Works: A 2023 Journal of the International Society of Sports Nutrition study ties high protein to recovery from intense sets—DC’s lifeline.
- Hack: Post-workout: 50g whey + 80g rice; daily: 5-6 meals.
Sample DC Workout (3 Days/Week)
Workout A: Chest/Shoulders/Triceps
- Incline Bench Press: 1 rest-pause (15/8/5 reps) @ 75% 1RM
- Military Press: 1 rest-pause (12/7/4 reps) @ 70% 1RM
- Close-Grip Bench: 1 rest-pause (15/8/5 reps) @ 70% 1RM
- Stretches: Chest, shoulders, triceps—90s each
Workout B: Back/Biceps/Legs
- Deadlifts: 1 rest-pause (12/7/4 reps) @ 75% 1RM
- Barbell Curls: 1 rest-pause (15/8/5 reps) @ 70% 1RM
- Leg Press: 1 rest-pause (15/8/5 reps) @ 75% 1RM
- Stretches: Lats, biceps, quads—90s each
Rotation: A, rest, B, rest, A—repeat. Rest days = cardio or nothing.
Pros and Cons for Bodybuilding
Pros:
- Time-efficient—3 days, 45 mins max (European Journal, 2021).
- Intense growth—rest-pause crushes fibers.
- Simple—fewer sets, big results.
Cons:
- Brutal—failure every set taxes the CNS (Sports Medicine, 2023).
- Risky for joints—over 40s beware.
- Not beginner-friendly—form must be perfect.
Who’s It For?
- Intermediates: 2+ years lifting—DC needs a strength base.
- Busy Lifters: 3 days/week fits packed schedules.
- Plateau Busters: Stuck? DC shocks you bigger.
Over 40? Modify It
Drop to 70% 1RM, skip a rest-pause phase (e.g., 15/8 reps only)—recovery trumps intensity (Nutrients, 2023).
Final Verdict: Extreme Gains, Extreme Effort
Doggcrapp Training’s low-volume, high-intensity edge—backed by the 2021 European Journal of Applied Physiology rest-pause data—delivers muscle fast if you’re tough enough. It’s less balanced than PHAT, less voluminous than GVT, but its efficiency is unmatched. Feed it, stretch it, and brace for growth—just don’t overdo it past 40.