Doggcrapp Training

[Alcoholiday]

I know Josh (i think), brought this up before, but what's everyone's opinion on Doggcrapp training?

I don't plan on doing it, or at least any time within probably the next year, but the idea and setup of the program intrigues me.

Can someone use the idea of rest pauses, or extreme stretches as assistance work without doing the full doggcrapp training thing?

If anyone has any interesting reads, post them up! I've been reading over at intensemuscle, where dante posts, and trying to learn about it, but i'm not sure i really understand it all.

[bigDman]

it looks interesting and everyone I see that has done it gets good results

I have a lot of stuff ill start posting up when i get a chance

[PowerManDL]

It's an interesting setup. Draws a lot from HIT/Hardgainer material, focuses on a lot of training economy by hitting the one-set-to-extreme-failure.

I've been reading up on it and occasionally playing around with it for around 5 years now. I like it, but you really have to be of a certain mindset and be the type that responds to intensity to make it work. I'm finding that I have to get away from that kind of training since it wears on me if I keep it up for too long. But DC is one approach I keep in the stable when I want to go to something bodybuilder-ish.

There's a heavy focus on improving weights as much as possible, although he does periodize by doing "blasts" and "cruises" to bring up weights and back off, respectively.

The rest-pause stuff gets painful and it's really helpful to have a training partner. He also makes a lot of use of machines, so it's totally not functional. But who gives a shit, you're doing the program to get bigger.

The extreme stretching, well, the science on the whole stretch/hyperplasia connection is really shaky, but loaded stretching can do neat things in other ways, so it's good to use in the confines of the system.

Overall, it's not a bad system by any stretch. If you're looking to add a little size, you could do a lot worse.

The guys that do it and follow Dante's dietary advice usually do really well.

[bigDman]

Streches
DC's Stretches:

CHEST: Flat bench 90 lb dumbbells chest high -- lungs full of air -- I drop down into the deepest fly I can for the first 10 seconds or so with my lungs full of air and chest out -- then staying there I arch my back slightly and try to press my sternum upward -- this is absolutely excruciating -- the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don't think they are going any lower -- LOL) -- the last 15 seconds I'm pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. I can't state this enough -- extreme stretching royally sucks!!! It's painful. But I have seen amazing things with people -- especially in the quads.

SHOULDERS: This one is tough to describe -- put a barbell in the squat rack shoulder height -- face away from it and reach back and grab it palms up (hands on bottom of bar) -- walk yourself outward until you are on your heels and the stretch gets painful -- then roll your shoulders downward and hold for 60 seconds.

TRICEPS: Seated on a flat bench - my back up against the barbell -- 75 lb dumbbell in my hand behind my head (like in an overhead dumbbell extension) -- sink dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of my head I like one arm at a time in the bottom position of a dumbbell triceps extension -- going to the extreme stretch and then slightly pushing on the dumbbell with the back of my head.

BACK: Honestly for about 3 years my training partner and I would hang a 100 lb dumbbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes --I never made it -- I think 2 minutes 27 seconds was my record -- but my back width is by far my best body part -- I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here -- just try it and get your feel for it.

BICEPS: Olympic bar in a power rack or squat rack about neck high -- face away from it and reach back and put both hands over the bar gripping it -- now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If it's too easy I put the bar up to the next rung.

HAMSTRINGS: Either leg up on a high barbell holding my toes and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here.

QUADS: Facing a barbell in a power rack about hip high -- grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can -- 60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will; -- do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to.

CALVES: my weak body part that I couldn’t get up to par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too) I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" -15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin -- it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights) -- do this on a hack squat or a leg press -- my calves have finally taken off due to this...
__________________
Chest Strech






Shoulder Stretch

[bigDman]

Tricep Stretch





Alternate



Bicep Stretch

[bigDman]

Quad Stretch







Back stretch

[bigDman]

Last one hamstring stretch

[bigDman]

DC Approved Exercises

SS - Straight Set
RP - Rest Paused

CHEST
incline smythe 11-15 RP
decline smythe 11-15 RP
hammer strength press 11-15 RP
other good machine press 11-15 RP
incline barbell 11-15 RP
decline barbell 11-15 RP
incline dumbbell press 11-15 RP
flat dumbbell press 11-15 RP
decline dumbbell press 11-15 RP
flat barbell press 15-30 RP

SHOULDERS
smythe presses to front 11-15 RP
smythe presses to back of head 11-15 RP
hammer strength press 11-15 RP
other good machine press 11-15 RP
barbell press to front 11-15 RP
barbell press to back of head 11-15 RP
shoulder press 15-20 RP

TRICEPS
close grip bench in smythe 11-15 RP
reverse grip bench in smythe 11-15 RP
skull crushers 15-30 RP
dips (in upright position) 15-20 RP

*NO STATICS ON TRICEPS*

BACK WIDTH
rack chins to front 15-20 RP
rack chins to back of head 15-20 RP
reverse grip rack chins (close grip) 15-20 RP
assisted pullups 15-20 RP
hammer strength "pulldown" machines 11-20 RP
other good "pulldown" machines 11-20 RP
pull downs to front 11-20 RP
pull downs to back of head 11-20 RP

BACK THICKNESS
deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS
rack deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS
T-bar rows 12 SS
smythe rows 12 SS

BICEPS
barbell curls 15-20 RP
alternate dumbbell curls 15-20 RP
barbell preacher curls 11-15 RP
hammer strength machine curls 15-20 RP
other good machine curls 15-20 RP
cable curls 15-20 RP

FOREARMS
hammer curls (alternated) 12-20 SS
pinwheel curls (alternated) 10-12 SS
reverse grip one arm cable curls 12-20 SS

CALVES
calves on a leg press 12 SS
standing calf raises 12 SS
calves in hack squat 12 SS
seating calf raises 12 SS
any calf machine with a good range of motion 12 SS

HAMSTRINGS
seating leg curls 20-30 RP
standing leg curls 20-30 RP
lying leg curl 20-30 RP
stiff leg deadlift Sets of 6 SS, add 20 lbs each set until failure
sumo presses 12-20 SS

QUADS
squats 4-8 SS, 20 SS
smythe squats 4-8 SS, 20 SS
hack squat 4-8 SS, 20 SS
leg press 4-8 SS, 20 SS

[bigDman]

Motivation from DC
I get alot of emails and hear alot of personal stories from guys that are bummed out, depressed, feeling like they wont ever be that bodybuilder they want to become. I also see some personal accounts on these boards and I want to respond to some of the guys who are 140 to 210lbs and are really trying in bodybuilding but that I see are giving up hope. DONT EVER ****ING DOUBT YOURSELF! DONT YOU EVER ****ING DOUBT YOURSELF! If you put your nose to the grindstone and be persistent, consistent, and driven my promise to you is that you will make it to a very elite bodybuilder in the not to distant future. I went 3.5 years once without missing a meal (6 a day)--if i did miss a meal i set my alarm clock at 3am and got up even when i was dead tired and cooked it and ate it. If you really want this bad, and have that "im going to get this shit done" attitude, I guarentee you that youll end up where you want. Will you be a pro? No and neither will 99.99% of everyone else out there. But if you push the limits and do what I have been trying to do with everyone for the last 4.5 years on the net (turn yourself into a fat burning, muscle building, blast furnace) you will get there.
I am noone special but I had people calling me "stickboy" and laughing how skinny I was in the beginning when I told them i was "trying to become a bodybuilder" with my ever present shopping bag with all my meals in it so I could eat every 2.5 hours. Screw those people! Guess who kisses my ass now when I go back to my old home town on the East Coast and go into my old gym. I dont want to see anyone in this forum thinking "man im never going to make something out of myself as a bodybuilder" BULLSHIT!!!! Yes you will and dont let anyone tell you otherwise! Prove them wrong. Pick the bodyweight you know you need to be at and eat up to that bodyweight while doing cardio and carb cuttoffs to keep lean. Eat like a massive 300lb monster and cardio like a guy who is 8% and your going to end up at 250 jacked!
This is your life, dont listen to those people doubting you, they are going nowhere themselves and want to keep you at their level. Shore up all holes in your regimen. Training, supplementation, diet, sleep, stretching, consistency in all of those is the key. There is no doubt in my mind that I can turn anyone (and i mean anyone) into something special if they are willing to be meticulous, steadfast, and stay the course 100%. Alot of you keep jumping around and doing different things but if you really sit back in your chair and think it all out--YOU KNOW EXACTLY WHAT YOU NEED TO DO! Almost every single guy reading this right now can turn themselves into one of the 5 best bodybuilders in their gym. DO NOT TAKE NO FOR AN ANSWER! I had a pack of freinds when I was 20 years old I used to hang with. They dwarfed me. I had by far the worst genetics but I had 50 times the willpower of those guys. One was muscular and naturally shredded, one had incredible genetics and looked like a bodybuilder anyway but when he lifted he got pretty incredible looking, one was 250lbs and a big monster with very limited lifting (lazy), one had slightly better genetics than me and he was also pretty determined. I bypassed all of them in spades, every single one of them because I have a "no ****ing way am I going to fail" drive to this sport. The next time you look in the mirror and doubt yourself and get bummed out because your not where you want to be, I want you to remember this post. If you want something bad enough and go at it with the best of your abilities and smarts, you might not become the best, or pro, or top of the class at it, but you will become PRETTY DAMN INCREDIBLE at it, because of your fortitude and hard work. Dont let any son of a bitch tell you otherwise--this is your life-Get in that freaking powerack, make that logbook your bitch AND GET IT DONE!

[bigDman]

DC training manuel
DC TRAINING MANUAL
Introduction to Philosophy
by: Dante a.k.a. Doggcrapp


Please note that this document consists of several posts made by Dante on message boards over the last couple of years.
My whole goal is to continually get stronger on key exercises = getting continually bigger. I will state this, the method I am about to describe is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. It's going to go against the grain but I'm making people grow about 2 and a half times as fast the normal rate so bear with me. A typical workout for the masses is (lets use chest for an example) doing a body part once every 7 days (once a week)and sometimes even once every 9 days or more. This concept came to the front due to recovery reasoning and I agree with most typical workouts your going to need a great deal of recovery. Here's the problem---lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should be at 52/64 (or 13/16). Almost an inch of thickness (pretty good). To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it. You can train in a way so you can train chest 3 times every nine days and you will recover and grow faster than ever. If you train chest 3 times in 9 days you are now doing chest roughly 136 times a year! So instead of 52 growth phases you are now getting 136 growth phases a year. I personally would rather grow 136 times a year than 52. At a hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughly 2.1 inches of thickness). So now your growing at roughly 2 and a half times as fast as normal people who are doing modern day workouts are. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. I use the same 3 to 4 exercises but do chest 3 times during those 9 days and get 3 growth phases. Everyone knows a muscle either contracts or doesn't--you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that put a focus on certain deep muscle fibers)--for example incline presses vs. flat presses. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. They feel they "must" do this exercise and that exercise and this many sets or they won't grow.
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 smythe machine press, hammer seated flat press and slight incline smythe 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.
Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness
Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads
Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)
Day four would be the following Monday and would be
Biceps
Forearms
Calves
Hamstrings
Quads
And so on Wednesday Friday Monday Wednesday etc.

[bigDman]

continued...
Stay with me here--You're only doing one exercise per muscle group per day. Your doing your first favorite exercise for chest on day one--your doing your second favorite exercise for chest on the next chest workout and your third exercise for chest on the next. You're hitting every body part twice in 8 days. The volume on everything is simply as many warm-up sets as you need to do- to be ready for your ONE work set. That can be two warm-up sets for a small muscle group or five warm-up sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up. Three key exercises are picked for each body part (hypothetically we will use flat dumbell bench press, incline smythe bench press, and hammer press) ---USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that point you change the exercise and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you eventually bench pressing 905 for reps obviously)---Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail--- As you progress as a bodybuilder you need to take even more rest time and recovery time. READ THAT AGAIN PLEASE: AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME. Example: My recovery ability is probably slightly better now than when I started lifting 13-14 years ago but only slightly...but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. Now I am far and away the strongest person in my gym using poundages three to six times greater than when I first started lifting. With my recovery ability being what it is both then and now do you think I need more time to recover from a 155lb squat for 8reps or a 500lb squat for 8reps? Obviously the answer is NOW! This past year I have been really pounding the slag iron as heavy and hard as I can in preparation of trying to get onstage at about 252lbs early next year. That means a hard 300lbs to me off-season and I'm pretty damn close to that right now. The gains I have made in strength this past year even at my lifting level are nothing short of phenomenal (in my mind). With those strength gains comes the ratio of recovery factor. Whereas a year ago I was training 2 on one off 2 on one off and getting away with it with extreme stretching etc....about 2 months ago I took an extra day off on the weekend because of work obligations and I just started to feel somewhat tired because of how heavy my weights were. If my strength keeps progressing at this level I am eventually going to have to train Monday Wednesday Friday Monday Wednesday Friday like outlined above simply because I am reaching poundages that are so far and away above my beginning weights-I have to take the necessary recovery precautions. I am still training as often as I possibly can per body part--that's key to me. The more times I can train a body part in a year's time and recover will mean the fastest growth possible! I've done the training a body part every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrated and realized the frequency of growth phases(for me)was to low. I want to gain 104 times a year instead of 52--the fastest rate that I can accumulate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CAN'T SAY THAT ENOUGH)
In the past 4-5 years that I have been slowly changing my philosophies of training I've been gaining so fast the last couple of years it's been pretty amazing. I've got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching, and with recovery issues always in the back of my mind. I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. Simply as this--you over train you're done as a bodybuilder gains wise. Kaput. Zip. A waste of valuable time. But I also think there is a problem with under frequency (only if you can train hardcore enough with extremely low volume to recover)--As stated in an earlier post I skirt right along the line of overtraining--I am right there...I've done everything in my power (Stretching, glutamine, "super supplements", sleep)to keep me on this side of the line and its worked for me. I believe everyone has different recovery abilities--the job of a bodybuilder is to find out what their individual recovery ability is and do the least amount of hardcore training to grow so they can train that body part as frequently as possible. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly gauging yourself recovery wise with every step up you take (statics, rest pauses)

[bigDman]

Alternate Programs:
MON TUES THURS FRI- For people who have (above normal) recovery ability (hitting body parts twice in that time-or twice in 7 days)
MON WEN FRI MON- For pretty much the norm of society with average recovery ability--hitting body parts twice every 8 days
MON TUES THUR FRI- With body split into three parts-for people with hectic schedules these are extremely short workouts yet stay roughly in the same scheme as the above.
On this schedule someone would group body parts like the following:
DAY ONE:
Chest
Shoulders
Triceps
(Stretches)
DAY TWO:
Biceps
Forearms
(Stretches)
Back width
Back thickness
DAY THREE:
Calves
Hamstrings
Quads
(Stretches)
In the first week of doing this, day one would be hit on Friday again and then the Monday of the following week would be Day 2 again, Tuesday would be Day 3, Wednesday off, Thursday-day one again etc. You would still be hitting body parts twice every 9 days and these workouts would be about 35 minutes tops.
Set & Exercise Examples:
Example Day One:
First exercise smythe incline presses (ill use the weights I use for example) 135 for warm-up for 12--185 for 8 warm-up--225 for 6-8 warm-up-----then 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!--that's it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes and that's it for chest and on to shoulders, triceps and back........the next day I come in to do chest would be day 4 and I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the next day I come in to do chest is day seven and I would do my third favorite exercise rest paused and then the cycle repeats. Three chest workouts in nine days with low enough volume to recover in between workouts and high enough intensity and load to grow rapidly--my workouts last an hour—I'm doing one exercise for one all out balls to the wall rest pause set (I don't count warm-ups only the working set) ---so in simple terms I am using techniques with extreme high intensity(rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases(damage/remodel/recover) I can do in a years time.
Just in case any of you were confused every body part is hit 3 times in 9 days and advanced techniques such as rest pause is used (if it can be used)....Some exercises like hack squats and some back rowing exercises don't allow themselves to rest pausing too well. A sample couple of days for me would be the following (I'm not including warm-up sets--just working sets):
Day One:
Chest- Smythe incline 375 x 15 reps rest pause (RP) and 20 second static rep at end
Shoulders- Front smythe press-330 x 13RP
Triceps- Reverse grip bench 315 for 15-20 reps rest paused
Back width- Rear pull downs to back of head 300 x 18RP (20 second static at end)
Back thickness- Dead lifts straight set of 12-20 reps
Day Two:
Biceps- Dumbbell curls rest paused for 20 reps
Forearms- Hammer curls rest paused for 15
Calves- On hack squat straight set for 12 reps but with a 20 second negative phase
Hamstrings- Lying leg curl rest paused for 15-20 reps and then 20 second static at end
Quads- Hack squat straight set of 6 plates each side for 20 reps (of course after warming up)
DAY Three: Off
Day Four & Five: Same as day one with same concepts but different exercises (and again the same with days seven and eight)
Every exercise is done with a controlled but explosive positive and a true 6-10 second negative phase. And the absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad (and every time I go into the gym I have to continually look back and beat the previous times reps/weight or both)---If I cant or I don't beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperativeness to a workout. I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that wall of sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop.....and you must turn to a different exercise and get strong on that one. And then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you'll start somewhat low and build up to a peak again- and trust me that peak will be far more than the previous one. Some exercises you'll stay with and gain strength at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. I love reverse grip bench presses--knowing that I have to beat 315 for 17 reps rest paused or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 rest paused or if I stick with 315, I have to get at least 19 reps rest paused or so. If I'm feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that's it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.
Heavy is relative--it doesn't mean 3 reps --- it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom--that's as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 15-50 reps.

[bigDman]

Question: When you say you go balls to the walls for four weeks, then take it easy for 2 weeks, can you elaborate on the taking it easy part regarding training. Do you take two weeks off? Do you just not train to failure?
Doggcrapp: I still train to failure and rest pause but I'll use those two weeks to get my sanity back honestly. I'll use those two weeks to either stay with an exercise that I know I'm gaining on, or change up an exercise I feel I'm maxed out strength wise on at that moment. Again I would leave it up to you guys what you want to do. A lot of you will just want to stay with what's working. I just find myself going crazy sometimes with some of the weights I get up too and try to think of ways to make a movement harder so the weight comes down. –I've gone as high as 765lbs on a rack deadlift for 6 reps and I start going stir crazy with anxiety knowing I have to lift that heavy. So Ill do something crazy during those two weeks like rack deadlifts for 30 reps with 495 (real fast) or try out some exercise that I was wondering about. If I like that exercise Ill stay with it. If not I go back with what works. If I am doing something that is working continually I will stay with it during those two weeks. Id say 3/4 of the exercises I stay with and I'll tool around with some ideas I had with the other 1/4.
Question: How much of an increase should we look to add a week in terms of weights? When we pause, do you mean rack the weight after the initial 8 reps, take 15 deep breaths, then fire out 5-6 more then rack and take deep breaths again, then finish? I believe I understand the principal to an extent, but I want to be
sure.
Doggcrapp; Again the bigger the strength increase will be, the bigger the eventual size increase will be. Personally I have to beat my previous by either 2 reps or I have to add weight and at the very least get the minimum number of reps I allow myself rest paused on that exercise (or like previously stated I lose that exercise). If you find yourself blasting for weeks on end gaining just a rep here and a pound there, I think that is a waste of time--the gains will be coming too slow. Somewhat rapid increases are what we are striving for. If you really put your mind to it you can make rapid strength increases on any exercise and you can make those 2 rep or 5lb (at least) jumps for a lengthy amount of time.
Here I'll give you an abbreviated version of what I am looking for:
Day 1- Paramount shoulder press (warm-ups), and then 185X14RP (which was a 8+4+2 or something to
that effect) twelve is the lowest I will allow myself on this movement, twenty is the highest)---the next
time you would do paramount shoulder press again would be:
Day 10--paramount shoulder press (warm-ups)
185x18RP
Day 20--paramount shoulder press (warm-ups)
195x13RP
Day 30--paramount shoulder press (warm-ups)
195x16RP
Day 40--paramount shoulder press (warm-ups)
195x18RP
Day 50--paramount shoulder press (warm-ups)
205x12RP
Day 60--paramount shoulder press (warm-ups)
205x14RP
Day 70--paramount shoulder press (warm-ups)
205x13RP DAMMIT - I BLEW IT NOW I HAVE TO GO TO DUMBELL PRESSES NEXT TIME
In the real world I doubt you would of bombed out there, I bet you would of made it up somewhere around 240 to 260 before bombing out You do 185lbs to total failure (which we will hypothetically say is 8 reps ok) FINISH ON THE NEGATIVE-rack the weight and start breathing as deeply as you can to get as much oxygen in for 12 to 15 deep breaths (during this time you might or your training partner might be getting whatever exercise your doing ready for you again--like both of you bringing the bar back to the top again etc) I say 15 deep breaths but I want that whole time period to last maybe 20 seconds tops so depending on your breathing 12 to 15 deep breaths. You went to failure with 185, you racked on the negative, took 15 deep breaths, and now you take the 185 again and go to complete failure again (lets say hypothetically failure was 4 reps) DO THE NEGATIVE PORTION 8 SECONDS DOWN AND RACK IT--15 more deep breaths, then 185 again to total failure FINISH ON THE NEGATIVE AND RACK IT. Depending on your recovery ability, the exercise and if your an advanced trainer or not instead of racking it at the very end you can "try" (and I say try) to hold the weight in a static hold for 20 seconds just before racking it(go