DC Training: The Complete Guide to Doggcrapp Hypertrophy
Master Dante Trudel's revolutionary approach to muscle building: rest-pause intensity, extreme stretching, and strategic low frequency for maximum gains.
DC Training, also known as Doggcrapp (named after creator Dante Trudel's online handle), is one of the most effective yet misunderstood training methodologies in bodybuilding. It's not for the faint of heart—this is high-intensity training taken to its logical extreme.
The philosophy is brutally simple: train with maximum intensity, use rest-pause to extend sets beyond normal failure, stretch the fascia aggressively, then recover completely before hitting the same muscle again. The results? Rapid strength and size gains that have created numerous transformation stories.
What is DC Training?
DC Training is a high-intensity, low-frequency training system developed by Dante Trudel in the late 1990s on bodybuilding forums. It became legendary for producing rapid muscle gains through its unique combination of:
Take weight to failure, rest 10-15 breaths, repeat 2-3 times.
60-90 second loaded stretches post-workout for fascia expansion.
Each muscle hit once every 4-8 days for full recovery.
Must beat your logbook every session or adjust.
The philosophy is straightforward: "Do less, but do it with maximum intensity and recover fully." Unlike high-volume approaches, DC Training recognizes that recovery is where growth happens, not in the gym.
Core Principles
1. Rest-Pause Sets: Beyond Failure
The hallmark of DC Training is the rest-pause protocol. Instead of traditional straight sets, you perform one extended "mega-set" per exercise:
- Select a weight you can do for 7-10 reps
- Perform reps to positive failure
- Rack the weight, take 10-15 deep breaths (~15-20 seconds)
- Unrack and continue to failure again
- Rack, breathe 10-15 times
- Final mini-set to failure
Example: You might get 8 reps, then 4, then 2-3. Total: 14-15 reps with the weight you'd normally only get 8 reps with.
Why this works: Rest-pause extends time under tension while maintaining high motor unit recruitment. Those final reps with brief rest recruit the same high-threshold motor units that drive hypertrophy.
2. Extreme Stretching: Fascia Expansion
After each muscle group's exercise, DC Training prescribes 60-90 seconds of loaded stretching. This isn't your typical cool-down stretch—it's painful and purposeful:
- Stretch the muscle fascia (the connective tissue sheath)
- Create mechanical tension in the lengthened position
- Increase nutrient delivery to damaged muscle tissue
- Potentially create new fiber damage for growth
| Muscle | Extreme Stretch |
|---|---|
| Chest | Deep dumbbell flye hold or doorway stretch with load |
| Back | Hanging from pull-up bar with added weight |
| Shoulders | Behind-the-back cable stretch or weighted overhead stretch |
| Quads | Sissy squat hold or couch stretch with weight |
| Hamstrings | Stiff-leg deadlift bottom position hold |
3. Low Frequency, High Recovery
Unlike programs that hit muscles 2-3x per week, DC Training uses lower frequency:
- Each muscle is trained once every 4-8 days
- 2-way or 3-way split rotation
- Train every other day (not daily)
- Full rest days between sessions
Rationale: After the extreme intensity of rest-pause and loaded stretching, muscles need extended recovery. This allows complete protein synthesis and neural recovery before the next brutal session.
4. The Logbook: Beat Your Numbers
DC Training is obsessive about progression:
- Every workout must beat your previous performance
- Either more reps or more weight—no exceptions
- If you can't beat your number, the exercise is "stale"
- Rotate stale exercises for fresh variations
This creates accountability and prevents spinning wheels. If bench press is stale, you switch to incline or dumbbell press. The logbook never lies.
Blasting and Cruising
DC Training uses a unique periodization approach:
Blast Phase (6-12 weeks)
- • Full intensity rest-pause sets
- • Aggressive progression
- • Extreme stretching every session
- • Pushing for new PRs constantly
Cruise Phase (10-14 days)
- • Reduced intensity (no rest-pause)
- • Maintenance volume
- • Active recovery
- • Allow accumulated fatigue to dissipate
Important: The cruise phase is non-negotiable. After 6-12 weeks of DC intensity, your CNS and joints need recovery. Skipping cruises leads to overtraining, injuries, and plateaus.
Sample DC Training Split
DC Training uses a 2-way or 3-way split. Here's a common 2-way split:
Day A: Chest, Shoulders, Triceps, Back Width, Back Thickness
| Exercise | Sets | Stretch |
|---|---|---|
| Incline Bench Press | 1 RP set (11-15 reps total) | 60s chest stretch |
| Overhead Press | 1 RP set (11-15 reps) | 60s shoulder stretch |
| Close-Grip Bench | 1 RP set (11-15 reps) | 60s tricep stretch |
| Weighted Pull-ups | 1 RP set (11-15 reps) | 60s lat stretch |
| Rack Pulls | 1 straight set (8-12 reps) | 60s back stretch |
Day B: Biceps, Forearms, Calves, Hamstrings, Quads
| Exercise | Sets | Stretch |
|---|---|---|
| Barbell Curl | 1 RP set (11-15 reps) | 60s bicep stretch |
| Hammer Curl | 1 straight set (10-20 reps) | 60s forearm stretch |
| Standing Calf Raise | 1 RP set (10-12 reps) | 60s calf stretch |
| Leg Curl | 1 RP set (15-20 reps) | 60s hamstring stretch |
| Leg Press | 1 widowmaker (20 reps) | 60s quad stretch |
Rotation: Day A → Rest → Day B → Rest → Day A... Each muscle is hit every ~4-5 days.
The Widowmaker Set
For quads, DC Training doesn't use rest-pause. Instead, it uses the legendary "widowmaker":
- Select your 10-12 rep max on leg press or squat
- Do 20 reps—no matter what
- After rep 10-12, pause at lockout and breathe
- Continue until you hit 20 total reps
- This may take 2-3 minutes for one set
Warning: The widowmaker is one of the most brutal experiences in bodybuilding. It's called a "widowmaker" for a reason—you'll question your life choices halfway through.
How Arvo Implements DC Training
Arvo has DC Training built in with comprehensive configuration that encodes every principle:
Rest-Pause Orchestration
During workouts, Arvo guides you through rest-pause sets with timed breathing intervals. Audio cues count your breaths and prompt you when to continue.
Stretch Timer
Post-exercise, Arvo provides 60-90 second countdown timers for extreme stretching. Each muscle group has specific stretch recommendations.
Logbook Intelligence
Arvo tracks every session and alerts you when exercises become stale. It automatically suggests fresh variations when you can't beat your numbers.
Blast/Cruise Management
The AI monitors your training volume and intensity, automatically suggesting cruise phases when fatigue accumulates. No guesswork required.
Experience DC Training with AI Precision
Select 'DC Training' during onboarding and Arvo will generate workouts that perfectly implement every principle: rest-pause protocols, extreme stretching timers, and automatic blast/cruise periodization.
- ✓Guided rest-pause with breath counting
- ✓60-90 second extreme stretch timers
- ✓Automatic stale exercise detection
- ✓Blast/cruise phase management
- ✓Widowmaker set coaching
Who Is DC Training For?
Ideal for:
- Intermediate to advanced lifters (2+ years training)
- Those who respond well to intensity over volume
- Lifters with limited gym time (workouts are 45-60 min)
- People who can handle pain and discomfort
- Those who track workouts religiously
Not ideal for:
- Complete beginners (technique must be solid first)
- Those with joint issues (rest-pause is demanding)
- Lifters who prefer high frequency/volume
- Those who can't train with true intensity
- People who skip rest days
Frequently Asked Questions
Frequently Asked Questions
What does DC stand for in DC Training?
DC stands for "Doggcrapp," which was the online forum handle of creator Dante Trudel. Despite the unusual name, it's become one of the most respected high-intensity training methodologies in bodybuilding.
How is DC Training different from Mike Mentzer's HIT?
While both emphasize intensity over volume, DC Training uses rest-pause to extend sets beyond initial failure (getting 14-15 reps total), while Mentzer's HIT typically uses single sets to failure with slow negatives. DC also incorporates extreme stretching and specific blast/cruise periodization, which Mentzer's approach doesn't include.
How often do I train each muscle with DC Training?
Each muscle is trained once every 4-8 days, depending on your split. In a 2-way split training every other day, you'll hit each muscle approximately every 4-5 days. This lower frequency allows complete recovery from the extreme intensity of rest-pause sets.
What is the extreme stretching in DC Training?
Extreme stretching involves holding a loaded stretch position for 60-90 seconds after each muscle group's exercise. For example, holding the bottom of a deep dumbbell flye for chest. The goal is to expand the muscle fascia and create additional mechanical tension for growth.
How long should a DC Training workout take?
A typical DC workout takes 45-60 minutes. Since you're only doing one rest-pause set per exercise (plus stretching), workouts are surprisingly brief despite the extreme intensity. Quality over quantity is the core philosophy.
What is a widowmaker set in DC Training?
The widowmaker is a brutal 20-rep set used for quads (leg press or squats). You select your 10-12 rep max, then force out 20 reps by pausing at lockout to breathe between reps. It's called a widowmaker because it's one of the most demanding experiences in bodybuilding.
What is blasting and cruising in DC Training?
Blasting is the main training phase (6-12 weeks) where you train with full intensity using rest-pause and extreme stretching. Cruising is a 10-14 day recovery phase with reduced intensity and no rest-pause, allowing your CNS and joints to recover before the next blast.
Can beginners do DC Training?
DC Training is not recommended for beginners. You need at least 1-2 years of solid training experience to: 1) Have proper technique for safe rest-pause, 2) Understand true muscular failure, 3) Have the mental fortitude for the intensity required. Build a base first with a traditional program.
What happens if I can't beat my logbook?
If you can't beat your previous performance (either more reps or more weight), the exercise is considered "stale." You must rotate to a different exercise variation for that muscle group. This prevents plateaus and ensures continuous progression.
Does Arvo support DC Training?
Yes, Arvo fully supports DC Training. When you select it during onboarding, the AI generates workouts with rest-pause protocols, extreme stretching timers, automatic logbook tracking, stale exercise detection, and blast/cruise phase management.
How do rest-pause sets work in DC Training?
For a rest-pause set: perform reps to failure, rack the weight and take 10-15 deep breaths (~15-20 seconds), continue to failure again, breathe 10-15 times, then perform a final mini-set to failure. Total reps might be 8+4+3=15 with a weight you'd normally only get 8 reps with.
Is DC Training good for natural lifters?
Yes, many argue DC Training is ideal for natural lifters because it emphasizes recovery. Natural lifters can't recover from high-volume training as well as enhanced athletes. The low frequency and high intensity of DC Training respects natural recovery limitations while still driving progression.
Conclusion
DC Training is not for everyone—but for those who can handle the intensity, it delivers remarkable results. The combination of rest-pause sets, extreme stretching, and strategic recovery creates a perfect storm for muscle growth.
The key principles to remember:
- One rest-pause set per exercise (to failure, 10-15 breaths, repeat)
- 60-90 second extreme stretches after each muscle
- Low frequency (each muscle every 4-8 days)
- Beat your logbook or rotate exercises
- Blast 6-12 weeks, then cruise 10-14 days
Ready to Train DC Style?
Arvo implements every DC Training principle automatically. Select it during onboarding and get AI-guided rest-pause sets, extreme stretching timers, and intelligent blast/cruise management.
Start Training with DC Training