I really liked DC, here

Dogg Crapp Training (DC):
http://www.xtrememass.com/forum/showthread.php?t=2
http://intensemuscle.com/showthread.php?t=4944
Extreme Stretching (to go along with DC):
http://www.abcbodybuilding.com/maga...lstretching.htm
http://forum.bodybuilding.com/showt...389#post2046389


I highly recommend doing the extreme stretching. It makes a big difference, I use the same stretching now with my Mox OT. I will be going back to the DC after i do a few weeks more of Mx OT, then a few weeks of 3x full body. The DC can be tiring at firt because you go as heavy as you can, keep adding on the pounds till you hit a wall, then change up the angle you are hitting the muscle, and blast at it until you hit another peak.
good stuff.

Joey, are you still stealing my journal programs :p It's funny, I talked about doing the same thing in my journal...Good shit :D

How’s this look. I did a lot of research on it at their forum. Of course, after every exercise you do a 30 second static hold, then you do the 60 seconds of extreme stretching (except for calves)
Day 1-
Incline barbell: 15 RP, 8 reps set #1.
Shoulder dumbbell: 15-20 RP, 8-10 set #1.
Skullcrushers: 15-30 RP, 8-10 set #1.
Pulldowns: 15-20 RP.
Barbell rows: 10-12 reps straight.

Day 3-
Barbell curls: 15-20 RP, 8 reps set #1.
Hammer curls: 12-18 straight.
Seated calves: 12 straight. 10 second hold at stretch.
Leg curls: 20-25 RP.
Squats: 4-8 reps straight. 20 reps straight.

Day 5-
Flat bench: 15 RP, 8 reps set #1.
Military press: 15 RP, 8 reps set #1.
Dips: 15-20 RP.
Pull-ups: 15-20 RP.
Deadlifts: 1 set of 6-8, 1 set of 3-4.

Day 7-
Preacher curls:15-20 RP
Reverse grip: 12-18 reps straight.
Donkey calf: 12 straight. 10 second hold at stretch.
Hack squats: 4-8 reps. 20 reps straight.
Stiffleg deads: Sets of 6 adding 10 pds. until I can’t.

Day 9-
Incline dumbbell: 15-20 RP.
Behind the neck barbell: 15 RP.
Close grip bench: 11-15 RP.
Pulldowns: 15-20 RP.
Cable Rows: 15-18 RP.

Day 11-
Incline dumbbell curls: 15-20 RP.
Barbell wrist curls: 12-18 straight.
Seated calves: 12 reps. 10 second hold at stretch.
Front quad press: 6-8 reps. 20 reps straight.
Standing leg curls: 20-30 RP.

To add, this is the schedule for the routine I posted:

Day1:
chest
shoulders
triceps
back width
back thickness

Day 2:
biceps
forearms
calves
hamstrings
quads

Yup, still following your info. Im on a cutter and will be until I get to 170, I like the MaxOT, and have been on it now 8 weeks. I took off a week the other week,and it felt damn good once I got back on the weights. Im struggling to add every week, but I am pushing.

When starting the DC program, Id take a week off first. everybody needs a break,and your muscles will be more receptive when going back... get ready to move heavy weights.

good layout 0311. the post at IM that was posted has a lot of good info from DoggCrapp himself. Ill fis my other links soon, they are just a deeper explanation on the reason behind the stretch

The other posts give a good way to stretch.

1/2 of the DC program is diet. if you aren't eating like he suggests, you WILL NOT see the gains in mass/strength.

0311's Experience
 

I tried it out for the first time yesterday and I'm pretty shocked as to how hard it really was! This is what I did. I'll put my Max-OT weights first in parenthesis to show the difference in weight I used. The lesser weight was mainly due to a very slow negative on every rep, and only about 10 seconds break in between sets-About the time it takes for 10-12 deep breaths.
-Incline Barbell Press: (285 x 5) I used 245 x 8,4,3. The static hold I could only do for 25 seconds instead of 30. For the extreme stretching I held the 60 lb dumbbells in the flat fly position for only 45 seconds before the pain really got to me to the point where my hands involuntarily let go. Next time I will use less weight for the stretching and hold for the req. minute. This was pretty much how I did every other exercise so I won't go into detail like I did for inclines.
-Shoulder Dumbbell Press: (110 x 5) I used 80 x 10,5,3. Then static, stretching.
-Skullcrushers: (45 per side x 6) 25 per side x 10,6,4. Then static, stretching.
-Pulldowns: (300 x 5) 250 x 10,5,5. Then static, stretching.
-Barbell Rows: (315 lbs) 245 x 12 straight reps. Then just stretching.
-Side laterals: These are my favorites and this is not part of the program. I just wanted to do these. I used the 40's for a total of 18 reps RP.

Today I'm mildly sore, not too bad at all. I thought the stretching would've killed me for today but I think it instead helped me feel less sore. Like the man Dante says, this is only for people with at least 3-4 years experience in the gym. Thanks for recommending the program SDF!

In addition, as for my diet, I already had 150 grams of protein throughout this morning all before 7am...not including my 6 eggs I had for breakfast at 5am. His diet definately wouldn't be possible without all the protein shakes I bought! I think he preaches bodyweight x 2 :confused:

Stretching Explanation
 

The quickie explanation is extreme stretching causes microtrauma from forcing sarcomeres to produce tension at extreme length, where damage is most suspectible. By holding it for 30-60 seconds, you initiate the stretch reflex which increases the amount of tension in that area (and why DC is right in being so adamanat about *holding* it for 30+ seconds), thus boosting tension and therefore acute damage. There's some speculation about stretching activating gene expression with satellite cells. I think John Parrillo has the same beliefs in his training also...

Does anyone have any more feedback/experience regarding this routine? I'm starting a new program Monday and I'm leaning towards DC.