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Increase muscle strength through the Doggcrapp training program

Increase muscle strength through the Doggcrapp training program


3 minute read

Increase muscle strength through the Doggcrapp training program

Increased muscle strength through the Doggcrapp training program:
The Doggcrapp training program is mainly aimed at increasing strength and is a great schedule to follow once focused for 12 weeks.

Type: Dante Alighieri Trudel doggcrapp "gain strict = gaining mass"
Number of training days per week: 3
Purpose: increase power (main purpose) and mass (secondary)
Duration: 12 weeks

* With each exercise do you do do you between 1 and 5 warm ups sets. That much if you need to get warm! These are performed with light weight. Example;

Bench presses:
4 heating sets 12 x 40kg
1 residualpause set x 11-15

Number of repetitions and what type of set you should perform is indicated with each exercise.

* A straight set is a set that you normally round without negative rep, forced. forced rep, residualpause etc. So if you eg 12 rep should make in a straight set, you do 12. No more no less.

* A residualpause set is a set where you 3x the weight “racked/ puts away ” and then take some deep breaths and then continue to failure. Example:

Smith machine tilt barbell press 1 x residualpause x 11-15

80kg to failure> weight racing, 11-15 deep breaths REST-PAUSE1> again until failure > weight racing, 11-15 deep breaths REST-PAUSE2 > again until failure > weight racing, Take 11-15 deep breaths REST PAUSE3 > to failure> weight racing, exercise ready.

The number that ispause state that standt so for the number breaths! So 11-15 means: Between 11-15 breaths per residualpause.

  • You choose YOURSELF a weight with which you will do the exercise. ALWAYS choose at the work sets a weight with which you reach the 6e repetition ~ already really heavy, and with difficulty that repetition can

    * “Failure” means that you can no longer move the weight, so the well-known “Muscle failure”Is then reached.
  • After each workout, write down the results, so how many repetitions you did and how many pounds you lifted. Your goal is to improve these results in the next workout! If you can do this, you will know that you are on the right track and have gained muscle mass and / or strength.

    * You have 3 exercises per muscle group, 1 exercise of one muscle group per workout. You have 3 types A and B. Workouts. You follow the split below (2 weeks split) 6 times and then 1 week rest. So: week 1 (ABA) - week 2 (BAB)> repeat 6 x> 1 week rest from training.

DOWNLOAD THE TRAINING SCHEDULE HERE. PDF

 

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