Doggcrapp incoming

[DORian_fAke]

restpause, doggcrap, widowmaker, dovresti conoscere tutta la tipologia d'allenamento doggcrap per capire come funziona... fatti un giro nel topic bb per avanzati

Link please!

[zanelike]

bravo mario...conosco poco anche io il dogg crap..mi dai una ripassatina?

[EGMario86]

fondamentalmente è cosi:

a)
Chest
Shoulders
Triceps
Back width
BAck thickness

b)
biceps
forearms
calves
hams
quads

in schema A1-B1-A2-B2-A3-B3 con frequenza 3xweek oppure 4x se avanzati

Avanzati:
monday=chest, shoulders, triceps, back width, back thickness
wednesday=biceps, forearms, calves, hamstrings, quads
friday-repeat of mondays bodyparts
monday-repeat of wenesdays bodyparts

b)DC Training by bodypart

Chest:
incline smyth press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)

Backwidth:
front rack chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)

Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)

Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)

Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)

free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)

Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)

Biceps:
preacher curls (11-20rp)
barbell drag curls (11-20rp)
dumbell curls (11-20rp)

Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)

Triceps:
reverse grip bench presses (11-20rp)
close grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)

Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)

esercizi a scelta da questa lista (si puo mettere altro ma questi son quelli consigliati sopratutto agli inizi) e si esegue una serie allenante dopo adeguato irscaldamento in rest pause a cedimento totale, è un sistema HIT. si mira a battere il diario d'allenamento ogni volta migliorando o le rip nell'esercizio o il peso... questo spiegato semplice semplice. ovviamente c'è di piu se leggete gli articoli di Dante in inglese