I got this from another board - these are great quotes:
"Talk about misjudgement. The thing took off like wildfire, out of control, from word of mouth of the gains people were making and its gotten 150 thousand views now. An henceforth Im now stuck with the name Doggcrapp. I laugh about it but I hear alot in my emails about people getting fast-track gains in muscle mass in their gyms and other members are asking what they are doing-Theres usually a pretty bewildered look when they hear "Doggcrapp Training"---Most people call it "DC training" and I call it "Direct Continuance" Training"
"Its those 5-7 meals consistently eaten every day (even when your not hungry) repeatedly over weeks and months and years that will get you there-not the exotic compound you feel is missing from your juice stack or that you think your current training regimen might be off. If you dont have the ability to forcefeed yourself at times when you arent even remotely hungry--you are not going to make it to the upper echelons of size in this sport."
"If you go in every gym in america 80% of those people are doing laterals. People love to do laterals, they love to look in the mirror at themselves doing laterals. Do they work? Yes for some people. They definitely work for Jay Cutler (and Jay Cutlers incredible genetics). But with all these people doing lateral raises how many do you see with outstanding delts? One out of 50? One out of 100? Im not seeing many. How many people smythe front pressing 315 for reps or smythe behind the neck pressing 315lbs(to ear level only) for reps, or a whole weight stack with a dumbell chained to it on a selectorized press machine have small delts? This is all about constant progression upward and forward and its very hard to start with side laterals with 35lb dumbells and end up around 135lb dumbells for side laterals over time like you could do with dumbell presses."
"middle of the nite)--if they get hungry they either eat like 6 or i have them make a zero carb protein drink in water at meal 6 and put it in the bathroom so when they get up in the middle of the nite to urinate they down it (Just dont be so groggy you piss in the shake and down it-lol)"
"There comes a time when you have to read something and think it out, use deductive reasoning and believe in it. I saw you post "I did DC training tonite" and I still to this day dont know what you did"
"There comes a time when you have to read something and think it out, use deductive reasoning and believe in it. I saw you post "I did DC training tonite" and I still to this day dont know what you did"
"--he knows he needs to bump this up to gain and bump that down if needed---its a very very tough line to ride because if you dont give a little when trying to gain muscle mass because your so scared of putting on bodyfat--here is the 100% truth--UNLESS YOUR BLACK OR YOUR GENETICS ARE UP THERE ON THE ELITE SCALE (.0001%)YOUR NEVER GOING TO BE THE BIG BOY ON THE BLOCK IF YOU DONT GIVE A LITTLE TO GET A LITTLE. If I could count the bodybuilders in this world that are stuck in that 200-220lb area it would be astronomical. And they want to so badly to be 250 260 270lbs of monstrousity but almost every single one of them will be gaining that 2lbs this year, 2 lbs next year, and so on and 5 years from now they will now weigh 212lbs. In my eyes if your a bodybuilder trying to put on muscle mass, you just waisted 5 growing years that youll never get back. "
"I could teach an orangutan to drive a stick shift quicker than i could teach you this program''
"I don't care what some buck fifty mag guy tells you. He who makes the greatest strength gains over a period of time will have the greatest mass"
"This sport is about extremes--using weights you havent used previously, taking in amounts of food to build greater muscle mass-in amounts you never have done previously, and doing the cardio to keep you at an acceptable offseason training bodyfat that keeps you happy. Get your act together and think this all out or quit your complaining and dreaming and take up tennis."
"No matter what the method someone uses to gain super strength gains-it’s imperative they do so. Again if you put someone out on a deserted island with 135LBS of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight...the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain. He has 135LBS to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes, in 5 years I'll show you a big Gilligan."
"I dont know--there is no fixed answer for that as recovery abilities are variable, and genetics are variable. I have an idea what the majority can do but I have to get individualistic sometimes because some fall under the line and some go above it. But since my trainees are gaining 20 to 60lbs in a year, and everyone else out there is fighting for 8-12lbs a year--yea you might want to ask my trainees as they seem to know."
"I have no understanding how people have to throw things in categories or its becomes just some kind of clusterfuck to them and they cant comprehend it otherwise. I will state this right out. I dont agree with Mentzers diet, Mentzers over obsession with overtraining, doing one set every 2 weeks to a month(after he started out obsessive compulsive about doing forced reps, negatives, partials etc etc after every set) the guy went one way and then went off the deep end the other way. Heres a novel approach--Dantes thoughts--thats all this is--my opinions on what I think builds muscle mass the fastest way possible and so far I think im building one hell of a track record proving it."
"If you weigh 200lbs and-if you were on the absolutely 100% perfected by science bodybuilding training program, if you were on the absolutely 100% perfected by science bodybuilding supplement program, and you were on the absolutely 100% perfected by science bodybuilding gh and steroid program ......and you ate like a 13 year old girl scout....YOUR NOT GOING ANYWHERE IN THIS SPORT MUSCLE WISE"
"I see the problem right off the bat--why are you eating like its 4 weeks out from a show when your in offseason gaining mode? Egg whites and chicken all day--you might as well go on tuna and rice cakes. This is offseason my man, red meat, steak, hamburger, whole eggs etc etc (mcdonalds, wendys, burger king--eat as many double burgers as you can (hold the mayo) so many burgers you cant eat the fries)---I look above and it looks like you start your carb cuttoff at 10am? Broccoli, Cauliflower, Salad for your 3rd 4th and 5th meals? Chow down!!!! trust in your cardio on off training days and your carb cuttoffs. Your 182lbs and your eating what a 160lb guy eats."
"I dont think Im asking for much--5 worksets"
"And theres been many a time I pussed out like a blatant candyass at 17-18reps because I couldnt take the pain anymore---those are the times i go home and put on a girlscout uniform, do a little needlepoint and cry myself to sleeep."
"How to do rack deadlifts: In a power rack, safety bars at knee level (your pulling from knee level)--keep your back arched or at least flat the entire movement (not rounded at all)--if your back starts rounding, its time to end the set or your using too much weight. Personally I pull with an overhand and underhand deadlift grip and with my arms perfectly straight, try to pull my shoulders up and back at the top. I then do about a 4-5 second negative down but I wouldn’t suggest that to others unless I can show how to do it. (I keep locked---my back arched and knees slightly bent and lower it)..It kind of takes a little getting used too."
"Also, if your gym has the "no" machine (I think it's hip adduction? You know, where you sit on the machine and the positive (concentric) is squeezing your legs together), mix it in you workout on your ham day. It looks sissy because mostly the fitness babes do it, but I think it really completes the ham workout (and you just might meet that fitness babe you've been fancying)."
"I learned long ago that if you have troublesome triceps, extension movements (outside of nosebreakers) seem to be a huge waste of valuable time. Ive pounded away at rest paused --close grip benches on the smythe, reverse grip benches on the smythe and heavy higher rep nosebreakers consistently and turned my triceps into one of my best bodyparts. I previously tried every concievable extension exercise with heavy weights, lighter weights or higher reps but heavy etc etc.. and (for me at least) they were absolutely useless (especially pushdowns--they sure feel and look like they are working but the tape measure never changes)"
"No that was a hypothetical example. Im advising you get your freaking head on straight if you want this so bad. That means extreme food intake pronto, with the heaviest weights in good form that you can use progressively, extreme stretching and enough cardio that it keeps you at a leaness your satisfied with as you get dramatically larger."
"Trust me skip, Ive dieted down twice for shows (before pulling out due to overwhelming work priorities) twice before and it doesnt get much better than whats seen. True story-Im walking out of the gym one day and this mother (no not a MILF JIM!)and her 2 little boys are there--one says"wow your big make a muscle!"--I pulled up my sleeve and flexed the pipe and the kid goes "Flex!"....I said "I am!"....him:"no your not"....me"yes i am!!!".......I walked away with my tail between my legs and decided at that point forward if I ever get asked that question again, Im going to drop my sweats and hit a quad shot, I dont care if its in church."
"The second thing the cruise does is get the mindset back, the appetite back and heal all aches and pains. By the end of the two weeks cruise these guys are going absolutely bonkers sometimes for me to let go of the reigns so they can start bombing away again. It makes for an incredible blasting again because they are pushing so hard out of the gate. I get this from Joey in an email today and it just made me laugh. Joey:"Mentally I feel like a ticking time bomb. I watch the days roll off the calender until I get to train heavy again. I look at the hack squat machine in the gym thinking "Yeah, 11 days and it's you and me, bitch". Its that kind of pissed off attitude at the equipment in the gym that alot of people should develop. Make it personal. Make it a war. You against them. When you walk into the gym, you have 5 exercises your going to conquer and destroy."
"Note to self: things to do
1)Website
2)Write that book that everyone wants me to write so all this stuff wont be so jumbled up
3)Send xmas cards to everyone I refused to train because I know I pissed off alot of people (its 100% my way or no way with the people I train personally or I walk)
4)Never train legs with MassiveG or Ill be fetching 45's all day long for him. I feel my quads are one of my better bodyparts but i might feel like Frank Zane standing next to Tom Platz comparing thighs--I dont need the ego hit
5)Look for any loose change that might be hidden in Silverbacks back double bicep shot
6)Get my Trueprotein.com business partner to stop freebasing Ion Exchange Whey protein CFM in his office.
7) Finally get the penile extension so my wife can throw horseshoes at me (some kind of fetish she has)
8) make sure those pictures I took when I was young and needed the money for "Loins Ablaze" magazine never make it to the viewing public.
9)finish up the damn articles Im supposed to write for the various bbing mags and outlets
10)Watch babygetoboys move from Detroit to Southern California and then live my life vicariously thru him as he "tags more ass than a cattle prod"
11)Gather everyone together in this forum to perform an intervention to confront Inhuman on his addiction to protein. The scraping up of roadkill "Dante Im upping the protein bro" on route 405 near Lake Forest Drive in Irvine has got to stop!
12)Finally get down to growing that mullet I want to grow--a certified "Kentucky waterfall"
13)hook this computer up right so the toilets stop flushing everytime I hit the tab key
14) find out who this Doggcrapp guy is and starting DC training myself
15) trade in my 13 awards for "Muscle Mayhems idiot of the month" to chad for a t-shirt
16) make sure i dont get bitchslapped by Richard Simmons
17) Ill take antiestablishmental totalitarianism and asian sluts for 500 Alex and I would like to buy a vowel
18) stop clogging the epilady when I shave my back
19) Get the owner of the all you can eat buffet down the street to somehow like me and welcome me there
20) Write my congressman to enact a law that arrests and prosecutes anyone that does a 2-3 inch range of motion leg press, hack squat or regular squat or that tells you they have "a nephew who is 19 and about your size or a little bit bigger and he benches 600 and has 27 inches arms".
"Or the constant complaining like "christ i used to incline press (*yea with a 8 inch bounce and your partner pulling up 40lbs of it) 225x6 and now with controlling the descent I was only able to do 185 x 8 first time out---well shucks Bucky welcome to the world of lifting correctly to actually gain muscle mass. Guess what? Im going to make you so strong in such a short time that your old poundages will be a distant memory and even better you're training partner wont be getting bigger biceps spotting you and you wont be cheating your ass off doing it."
"FH coined the phrase "clusterfuck" training and I have to just sit back and laugh when I see that post on bodybuilding.com "MY 5x5, HST, DFT, DFST, DC, Westside Hybrid" .....Huh? 6 months down the road how the hell do you know what actually worked and what didnt? Talk about overanalyzing your buck 63 ass off."
"Nothing is sadder to me then some guy 205lbs who lifts for 5-6 years and is weighing 208lbs now. You just did all those workouts and all that time for 3 measly lbs? If anyone I personally train is gaining bodyfat 90% of the time they are skipping the 20-30 min cardio sessions i have them do 2-3 times a week or cheating after carb cuttoffs more than they are telling me."
"I cant even fathom how much food it takes me to maintain 280-300lbs, so I sure as heck know how much food it took me to get here. Its those 5-7 meals consistently eaten every day (even when your not hungry) repeatedly over weeks and months and years that will get you there-not the exotic compound you feel is missing from your juice stack or that you think your current training regimen might be off. If you dont have the ability to forcefeed yourself at times when you arent even remotely hungry--you are not going to make it to the upper echelons of size in this sport.
d)Your job is to find foods you can eat when your not even hungry. For me I have 3 staples that I use when Im not hungry but need to get a meal in.
1)The standard protein drink
2)chicken wings--think about it--lets say your watching a football game and your not hungry in the least but you look up and realize its now going on 3.5 hours since your last meal and your not even going to get in 5 meals today if you miss this one. You most likely arent going to be able to down a steak meal but how hard is it to gnaw at a whole bunch of chicken wings for the next 30 minutes. Before youll know it you will have 30 wings down the hatch and wont have to eat anything else with it and you made it thru that meal
3)minestrone soup--how hard is it to devour soup? If your full as hell and you dont even want to look at a peice of solid food what could you get down the hatch? SOUP. You can always get soup down there. So how do you get your protein requirements in? You add cooked ground beef (or chicken) to that soup in the amount you need. For me I love minestrone, for you it might be something different--just go with a taste that you like. One can of minestrone, add half a pound to 12 ounces of ground beef cooked and then washed off under the faucet to get rid of all the fat cooked to the surface--and your good to go"
"If you double triple or quadruple your training weights in good safe form over the next year/s or so your basically (with diet) going to be double or triple your current muscular size. If your going to sit there and overanalyze this shit like its rocket science (which it isnt I dont care what anyone tries to make it out to be) and worry about things that really arent going to add up to pounds of muscle mass, then blame yourself when you never get there."
"Id much rather train a 200lb guy who is going to go at this 100% because he hasnt been able to get there "his way", so he is going to do everything I say to the tee.........than some 220lb guy who saw some pics online of someone I train and feels that he has to get on the bandwagon or he could be missing the boat yet is still mixed up inside in the bodybuilding route he should go. The suckiest thing about training bodybuilders for myself is having to debrainwash people and get them away from that Flex magazine "old school, spindle training, isolating the outer quadrant of section B of the pectoral with incline flyes (pinky twist), always changing exercises each workout to keep the body off balance-BULLSHIT. Which alot of times was written by a guy who is 45 and has been lifting for 25 years yet never made it over 177lbs. Always changing exercises? How many incredible mass exercises are there for quads? Five to Eight? Hacks, Leg press, Squats, and maybe lunges with a barbell on your back and then slight variations of each? They make it sound like you have 165 to choose from. If you squat 385 for 8 today and then change things up for the next 2.5 months with hacks and leg presses, one leg leg presses, lunges, front squats etc etc and then go back to a squat and get 380 x 8, have you gained anything? NO YOU JUST WASTED A FREAKING LEG WORKOUT PRETTY MUCH. If for the next 6 years you periodically squat lets say 30 times (5 times a year) and your constantly in the 370 to 390 range for 7-9 reps, are your legs going to be much larger? You sure as hell changed things up alot though, even though your quads havent gained crap. The point Im trying to get across is this "You can crap chicken into a bucket, it doesnt mean your Colonel Sanders" (Ok nevermind, I have no idea what that means, Im just very hungry and need to eat and I couldnt think of a way to end this rant in a cool way)"
"THOSE TWO WERE KAZMIERS TRAINING PARTNERS--ARE YOU GOING TO SIT HERE ON YOUR HIGH HORSE AND TELL THIS FORUM THAT THE 3 TIME STRONGEST MAN IN THE WORLD HAD BAD TECHNIQUE!!!! Lets quit bullshitting around here. Theres alot of powerlifters out there with torn pecs and blown out knees and what did they get that from? The god damn smythe machine? NO they got it from your holy grail the bench press and the squat. This is the sport we undertake, we know the dangers of it. You might get injured and you might not god willing.....but your not going to sit here and tell me its completely safe to do the 3 core lifts and the smythe machine is evil incarnate because the evidence is overwhelming with debilitating injuries on the 3 core lifts. Does that mean Ill stop free squatting or deadlifting? No i do them still and have done so for 15 years. That risk is the consequence of succeeding in this sport. All my methods are based on theory--my theories, I have little to back them up as far as science, because science isnt interested in making 300lb bodybuilders and they dont set up protocols to prove how to make one. You have brainwashed yourself into thinking you have proven a fact because you have thought about it hard enough. You cannot 100% positively state that machines and smythe machines are debilitating because there is not a long term scientific study to prove it. Hell theres some suggestive notions that the low rep exertion in powerlifting is very damaging and thickening the left ventricle wall of the heart. Am I going to come in here and say thats a fact because some strength coach said it was or Ive brainwashed myself into thing powerlifting is bad for your heart? No, I cant do that and neither can you prove 100% that your opinion is true. For the guy who said he believe in science and not experience--Ill tell you the problem when you live and die by the science bible. You never think outside of that arena because you dont have the capacity too. Well I for one take science for what its worth, I dont channel every known facet of bodybuilding around it. Why? Because science is so full of discrepancy and has made so many mistakes over the years you would be a fool to follow it blindly. So I take about 25% science 25% theory and 50% of practical real life experience and put it together for myself."
"You can tie your balls to a spaceship it doesnt mean your going to Uranus!!!
"Im not going to let the profileration of people who think they are hardcore to the bone but who are truly candyasses do this training that has my name on it--no way in hell. And Ive seen alot of that lately--too much--every lame trainer around is trying to do this kind of training now thinking its the missing link and it pisses me off. You know why your not growing? Because you are a lame trainer bottom line. You have one chance with the logbook and this is low volume training which means you have one chance at doing it right. YOU WANT TO TELL ME TO FUCK OFF FOR BEING AN ASS TO YOU THEN FINE, BUT YOU ARENT GOING TO DO MY METHODS LIKE A 13 YEAR OLD GIRLSCOUT WITHOUT ME SAYING SOMETHING ABOUT IT"
"He essentially would become a human blast furnace. That would be the fastest way to make a 175lb natural guy a lean 250lb bodybuilder.
Can most people do that? No, its very time consuming, and incredibly hard to do consistently. People dont think in a certain context. Lets say someone weighs 175lbs and they want to be 250lbs someday (hopefully quick)---If they didnt lift, didnt do cardio and just ate huge amounts of food just so the scale shows 250lbs how long would it take to get up that 75lbs? It would take a long time. In my eyes, if you did it in one year that would be pretty incredible. AND THATS JUST PURE BODYFAT! Just think of the extremes you would have to go thru to do that same trick muscularly. Theres no way in hell you could even get close to putting on 75lbs of muscle naturally in a year unless you had "top of the line" genetics. I just like people to understand how hard it is to put on a great deal of muscle mass and how you have to "push the envelope" in eating, training and cardio to get there. Not to put down the E**** website but Ive noticed alot of people there are long time lifters 25-40 years old who have been lifting for 5-20 years. And 95% of them are in that 175lb to 215lb range still to this day. They want to make it happen but for some reason they believe they will hook on to something magical after 10 years and take off. But it never happens. Many have no clue whatsoever of the lengths someone needs to go thru to get extreme muscle mass. (mostly foodwise)--I hope some of the guys reading this paragraph think about themselves during this. Do you want to be one of those guys 10 years from now that are still the "normal" guys in the gym? The same guys year after year that look the same? Four years ago they were 192lbs and now they are 196lbs. Personally I couldnt live with that. I couldnt do 156 workouts a year for one LB of muscle--thats a waste of freaking time..."
"People always talk about "changing up" and "keeping the body offbalance", "variety" and never doing the same workout twice. Huh? What is there 7000 different kind of Quad exercises that I dont know about? No theres about 4-5 that are condusive to building muscle mass. How many productive different chest exercises are there? Infinity? No theres about 8-10 or so (if that). So you are going to be repeating exercises often thruout the year anyway. So if April 1st you squat and do 315 x 10 and then 4 weeks later "after changing up to keep the body off balance--LOL" you do squats again and do 295 x 11 or 315 x 10 again have you gained anything? Fuck no! Three times later after doing different leg workouts and your still squatting 315lbs or so for around the same reps you havent progressed yourself anywhere! Grab a logbook, get an exercise rotation going, hammer an exercise into oblivion until you cannot get stronger on it and then change up and go to a new exercise and do the same thing. Many people look at a machine like its the candyass way to lift compared to free weights. I take a machine and manhandle it/destroy it. I train on it until i beat the weighstack and then I chain a dumbell to it and go as far up the dumbell rack as I can go. My gym managers probaly dont like it but I havent had anything said to me yet so until then.... Its just a mindset. People look at a pecdeck machine and think of an isolation machine. I look at a pecdeck and think "Im going to turn that into a compound movement and destroy that thing" -that means put your hands on the pads and push with your hands instead of your elbows and turn that thing into a power press/flye machine --and dominate that machine"
"I really have to post on this in detail because ive changed my views on this slightly due to the feedback from my previous competitors. But im going to put it in a nutshell here (short version)
You continue with the offseason version of your training until the point comes where the logbook starts kicking your ass (and it will come trust me--for some people its a matter of weeks and for some people they can get in a month and a half)--at that point you redo all your baseline workouts (all 6 of them, or all 9 of them like I have some of my advanced guys on the 3 way split) but when you redo your baselines you set your FIRST rest pause failure point at 12 (actually 10-12 will work) but 12 is the basic failure point. Your still going as heavy as possible but instead of failing at 7 or 8 at your first rest pause point like in the offseason your now failing at 12 (or 10-12). This makes a 8+4+2 into a 12+5+3 or something similiar to that. Basically your rest pause range is going to go from 11-15rp to 15-20rp and on other bodyparts where its normally 15-20rp its now 20-30rp. On calves instead of 5 down and 15 seconds at the stretch its now 5 down and 5 seconds at the stretch. Any dangerous exercises that you could feel you could tear something with while depleted, get replaced with something a little safer. For me seated hamstring curls can feel very dangerous for me precontest so i change that to stiff legs but all thats up to your discretion. Quads are pretty much the same as in offseason but when you reset the baselines--lighten the weight a lil bit and also reset your form which will make you lighten the weight. Example you might be at 440x6 on the squat and 300 for 20 on the smythe squat for your widowmaker in the offseason. Resetting your baseline i would go to 350 x 8 and go really deep with a pause down the bottom and make sure my form is awesome and do the same thing for 225x20 on the smythe. What all this does is set you up into a new competition with yourself going into the contest. You cannot stay with your offseason poundages all thru this, youll just get bombed out when really depleted and get bummed out that the logbook is killing you. This will allow you to reset it all and add poundages again every single workout. TRUST ME ON THIS, YOULL LOSE NO SIZE WITH THIS BECAUSE YOUR GOING TO BE INCREASING STRENGTH ALL THE WAY UP AGAIN. Youll be finding your getting very near all your offseason poundages again as you go along and keep adding weight. Ive been doing this for the last 4 competitors going into shows (including myself) and its worked great. Utmost above anything in this is the mindset that safety is of extreme importance--WE DO NOT WANT TO BE TEARING ANYTHING HERE WHILE DEPLETED SO BE SAFE!!!!. Thats why the first failure point is 12 (or 10-12) instead of 7 or 8 (or a 6) and from all the cardio your calves really get bombed out so i lessen the extended stretch on calf training too. I did all this because of what my competitors were telling me (mentally especially) and on a personal level I was very surprised how greatly all this effected my mindset--you go from feeling really bummed that your logbook is winning the war and (dammit! beating you) to a whole new lease on training life where you are back in control and destroying the enemy again."
"One thing to remember (and I hope Jim Paul puts this in the "quotes of DC" post) is this. To bring up weak bodyparts that means your going to have to go a little above and beyond here with those bodyparts and that means one thing--you are going to have to switch over to the 3 way split. Thats a plus in that we can really work in getting those bodyparts up to par but there is a big downside too to that, that almost everyone in this forum is overlooking. You gain faster on the M W F split. You gain slower on the 3 way Mon Tues Thur Sat split. That is fact. So remember that you guys that are so wanting to do what the big boys do because our weights are so heavy we have to do the 3 way split. People on the 2 way M W F split work bodyparts more often in a years time and grow faster than the guys doing the 3 way split. So khan this effects you. Those incredible 70lbs of muscle mass gains you just made are going to slow down now in the quest to bring up chest and back, that is what you give up in this---You rob peter to pay paul. Instead of working arms 90 times or so a year now you will be working arms around 70 times a year or so. That subtraction of 20 arm workouts is a big deal as its almost 25% less so in strict numbers that can be the difference in gaining an inch on your arms and only gaining 3/4 of an inch. And that goes for every bodypart on the body. So you can see why guys like myself, Inhuman, chris250, Dave Henry and others in this forum probably would much rather be able to do the M W F split and recover like most of you guys can"
"I keep having a recurring nightmare that I would like to go away--its like that "Alive" movie where the plane crashes in the mountains in south america and they have to eat the dead bodies to keep living. I keep seeing Inhuman holding some A1 steak sauce and chowing down on what looks like part of shoulder girdle with him looking up at the camera and saying "Hey!!! This tastes like chicken!"
"I have to be the nice guy because of Trueprotein and being the origin of this DC training stuff. But alot of times I dont want too. When I see some person doubting or saying something derogatory about what this is all about I want to say the same damn thing to them over and over--"Screw it then, go back to your flex mag crap, or go back to whatever you were doing, this isnt for you-GOODBYE". Do you know why I can say that? Because I've grown overconfident at how well it works. Dont read my words wrong here....this isnt me saying "ive invented something so great that....." its me getting frustrated with people who just cant grasp the fucking simplistic concept of "how to get to point B from point A" --people try to make this simple endeavor so complicated. If the most productive exercises for Bobs body is incline presses, deadlifts, dumbell curls, close grip benchs, shoulder presses, chins, calf presses, squats and leg curls, do you really think that superslow training, or other Psychoanalytical techniques are going to make Bob a superhumanly large bodybuilder? With eating enough food to get him up to every new strength and size level, and whatever else he decides, supplements, drugs, extreme stretching etc to get there the bottom line is this.
455 for 15rp on the incline bench
500 for 10 reps on the deadlift
90lb dumbell curls for 20rp
425 for 20rp on the close grip
315lbs for 15-20rp on the military
150lb rack chins for 20rp
600lb calf presses extreme stretched for 12
550 for 4-5 and 405 for 15-20 reps on the squat
the weight stack and chained plates for 15-30rp on the leg curl
IS GOING TO MAKE BOB A MONSTROUS MUSCULAR INDIVIDUAL. So you can make the decision as a bodybuilder. Are you going to fuck around for he next 5-10 years using the same weights in training and doing obsessive compulsive routines, techniques and overthoughtup principles written by by 45 year old men writing in muscle magazines who never got themselves over the 210lb bodyweight range? Or are you going to set out on a path to make yourself into something special!!! That direct path means taking the genetics handed to you, overcoming limitations that have been set by teaching your body to become a food processing, incredible strength gaining, adaption (into incredible size) machine. Extreme eating(up to new size)+Extreme Strength gains(rest pauses)+frequency of training (2x every 8 days)+ etc etc etc etc--do you guys see what im trying to accomplish with you in the shortest time possible?
"I see some people are confused a little bit on the blasting and cruising and i want to clear something up. This goes for enhanced as well as natural trainers. The enhanced guys always blast hardcore for 4-8 weeks with a 2 week cruise. Natural guys do the same principle but I leave it up to them to when they want to cruise. Some natural guys start getting beat at 6-8 weeks of all out hardcore training and then some natural guys can go 3-4 months before they feel they should cruise. Either way you must cruise sometime and if you dont, I promise you--you will stagnate. Ok this is where some people are getting confused--at the end of the cruising point. Whenever you start a new blasting you shouldn't look at the old blasting logbook and try to beat the last blasting ending weights. Just do this--do your best and wing it and set all new baselines to destroy. Push hard but dont live and die by the last blastings numbers--set new ones and destroy them. Your new baselines might be past your last blasting poundages or it might be slightly less--regardless just do your best you can over the first 6 workouts setting new baselines. Start off with extreme stretching slow the first week back too. You will see that at the end of every blasting you most definitely will be ahead of any weights you ever did for an exercise in a previous blasting."
"People figuring out yet that genetics and back breaking poundages used in training are what separates pro physiques and that drugs are not the telltale deciding factor?better suited for people who have exhausted all means of training and have 3-5 years under their training belt. The one way road to failure in bodybuilding is overanalyzing yourself to death and switching things up every 3 weeks before you even have a bit of a clue whats working"
"Alot of people believe if they train like so and so pro bodybuilder or use the techniques that they used to build a bodypart that they will end up with the same development or close to it. And Im writing this to tell you something that really sucks but its the honest truth. Your weak bodyparts that are still there after a year or two of hard training are always going to remain weaker bodyparts for you even at your very top level of development. Whatever your standout bodyparts are after a year or two of training (chest, triceps, legs) will always be strong bodyparts in the long run. Basically if your pretty damn lean after a year of training that picture you take right then and there is going to be the same shape you have after you put 30-60lbs of muscle mass on your frame. Your not going to be filling in short attached biceps or building lower calves by doing anything special and extraordinary. People dont want to believe this stuff because it screws up the dream of it all. Most of the guys in this forum have been training for awhile--take a look at your physique--what bodypart is really weak? Im sorry but that bodypart is going to always be a weak link in your arsenal. You might get it up in size by working your ass off but its never going to be rock the world stellar. This is all about genetics--it is the make or break of being a bodybuilder. Alot of you watched Marcus Ruhl's latest video and saw his normal training partner (in his hotel room (not simone). Did he look even close to Marcus in size/muscularity? He is obviously doing the same things as Marcus inside the gym and most likely even outside of the gym, but he might of been maybe 220-230lbs and wasnt even remotely close to Marcus's development. Dont you think alot of pros have longtime freinds or training partners? Dont you think they are training and doing the exact same things (food, drugs, supplements, training)? Then why arent they walking around at 4.0lbs of muscle mass per inch of height like the pro? "
"Here is my workout today:
1 set of hamstring glute kickbacks from a low cable assembly with one of those fuzzy collars on my ankle and I had leg warmers on *(restpaused of course)
5lb dumbell flyes on one of the 24 hour fitness blue balls (done on a slight incline to isolate the upper outer quadrant of the stanchion CB37 fiber of the upper pec)
heavy sidebends with 100lb dumbells to get huge obliques
40 sets of cable crossovers for chest because every single one of the 17-22 year olds in my gym do it religiously yet somehow there is a forcefield around the leg equipment
heavy squats (2 inches down and back up) leg presses (3 inches down and back up) and hacks (2 inches down and back up) with as many 45's as i could find so I could look cool as hell and *like an animal to people around the gym yet still get no clue why many years later I still have no quads
shadow boxing for 12 minutes but not by myself in the corner to not bug people, but right in front of everyones way and the dumbell rack so everyone in the gym can think "wow that guy must be one tough bastard"
(if anyone cant tell im joking or you actually do the above--its time to give up lifting and take up butterfly collecting) "
"Try this next time anyone thats having trouble with hammer presses of any kind. Sit your ass as far back as it can go, I mean press it against the pad hard or the metal beam, raise your sternum upward and pinch your shoulderblades inward (like when your doing a rear double bicep)--and at that point press back against the pad now with your back and stay in that position the whole entire set. Use your feet and leverage to keep you in that position (sternum high, ass pressed back hard, and shoulder blades inward). On ever single rep, your breathing in on the eccentric part of the rep so your chest should be filling with air and raising anyway on the downswing, but when the handles are coming back down to the rubber stoppers check yourself on every rep and make sure your back in that position when you push forward again -this takes a millisecond and Im actually checking my position right before the handles hit the rubber stops so as soon as they hit i push the positive again. Ive had to fix alot of guys on these over the years and if you can get them to stay in the rear double bicep pose position on these they work extraordinarily well but if you flatten your chest and especially at the top push with your front delts, your waiting for injury to happen"
"THINK ABOUT IT!!!! Your 200lbs, eat like a 250lb guy to get freakshow bigger, and train like a rhino with heavy weights to get larger but also do everything in your power (green tea, cardio, carb cuttoffs) to keep at a bodyfat percentage that your proud of or can live with. This is all about turning your body into a muscle building fat burning blast furnace!
If you do bulking and cutting for the next 2 years and with all those "cutting cycles" adding up to a years time, guess what you just gave up a year of lifting--one year of nonexistant muscle mass accumalation. Thats like lifting for the next 6 years and you only get 3 years of productivity out of it. See the problem is, alot of people try to stay lean year round while also tryng their hardest to put on muscle mass and they do it all wrong. They eat like a 190lber trying to get to 250lbs and think that--by some miracle that will get them there. This is all about becomeing a food processing machine here. Take in a surplus (protein/food), create a demand to put on muscle (seriously heavy lifting/DC training) and then taking care of excesses and burning them off (carb cuttoffs/cardio/thermogenisis)----eating and training like a 300lbs offseason behemoth but doing everything else in your power to be that guy walking around at 7-14% bodyfat (whatever floats your boat)....See its not that hard, just think it out....but most of all dont waste your freaking time taking 2 steps forward and 1.5 steps backward....this is about constant forward progress. If I hear anyone say "cutter" or "bulker" again on this board, you get the official title of "bodybuilding.com guy", like a scarlet letter. This is constant bulking and cutting at the same time and you dont forsake one for the other unless your competing for a show. "
"Sit at your desk right now and pretend your doing an incline bench press and control the weight down---now do it again and count one onethousand two onethousand and see what you come up with--for me it comes out to about 4 seconds. Whats it going to be on a t bar row? it sure as hell wont be 4 seconds. Maybe 2 seconds. What will it be on a squat? If you go rock bottom and pause and raise up like I want you to do them it will probably be a true 3-4 seconds. My whole reasoning of this is if you want to spend the time to research it on medline the positive part of a movement is a priming (strengthening predominantly) method and the eccentric is where most of the cellular disruption is taking place----without getting too wordy here because im hungry and have to eat---they tried testing with only positive movements and it had less effect than both together. they tried to do eccentric only training and it didnt work as well without the positive.....explosive positive and controlled negative have been stated too many times too discount. The trouble starts when people start overanalyzing this again to death with stopwatches. If your controlling the weight down instead of just letting it drop then your doing A ok. If you took the whole amount of people who are in lean shape but claim to be powerlifters and the whole amount of people who are in lean shape who claim to be bodybuilders (or rather who are trying to look like one) (this group would be huge) and made them stand in front of you, you would see a glaring fact. Most of the powerlifters you would be able to tell that they lifted because of their thickness. I would estimate that about 35-40% of the bodybuilders you would be able to actually tell lifted. You can see this by going into your gym tonite. See all those people lifting? How many people in the gym are there and how many would you actually be able to tell are lifters if you saw them walk down the street? The powerlifter group is a smaller number definitely but I can always tell a powerlifter in my gym--big traps and thick muscle mass. Gee why is that? Its because powerlifters train with controlled movements for meets. They lower a bench press bar slow touch their chest and power it up. They descend under control in a squat and then power it up. I pointed out in a post up above about boat rowers and lumberjack tree sawers who did predominantly positive movements and had no muscle mass to show for it while gymnasts do extended eccentric/negative movments and always have a discernable musculature. You do the math"
"I get incredibly frustrated when someone comes to me and they eat in a day and they say they don’t have much of an appetite and they think the problem to there lack of gains for the last 4 years is something wrong with their training of there drug stack. Simply put you can’t take a 200lbs guy and make him 250lbs if he is eating like a 200lbs guy."
"With heavy leg movements young, weak, starting out bodybuilders have no idea where you are going with this again. Your 225lb squat for 8 reps to failure means shit compared to where your going to end up in the long run. So you might be able to do 225lbs reach take 12-15 deep breathes and do 3-4 more and then rest/pause again and do 1-2 more. Do you think you are going to be able to that with 400-500lbs on your back with your knees wrapped tight with inzer wraps and doing everything in your power to stay in proper form so you don’t get injured? This is why there are 2 sets for legs, a brutal 4-8 and then the widow maker (aka the man maker) set of 20 reps"
"Before you do your set of squats or dead lifts or leg press or whatever the brutal exercise is--strap up or wrap up and get in position--then look down at the ground and grit your teeth whiisper/mutter this to yourself and believe it--"Im the baddest motherfucker in this gym, Im a goddamn human forklift, and I own this shit" and use the anxiety and fear you have to get really really freaking angry--but a controlled inner anger--don’t be the "gym asshole" yelling for effect...if your right in front of a mirror (like you usually are in a power rack squatting or dead lifting) a split second before your ready to rock, quickly look for someone/group of people in the reflection that is near you that isn’t exactly your favorite people/person in the gym, and convince yourself that those guys/guy think your going to get buried by this.........and think in your head "Im going to show you who the Brahma bull in this gym is"............................................. .. ............please come back on this thread and let me know how easy that set got"
"People want to get big so bad they think they have to do 20 sets per body part and 7 exercises per body part to leave no stone uncovered. And it’s a natural thought. Hard work should equal results right? Yea it does in a smart planned out way."
"Static’s, everyone freaks out about the static’s, am I doing them wrong? Am I doing them wrong? I REALLY COULD GIVE A SHIT IF YOU DO STATICS OR NOT, They, I repeat they are at least productive thing in all my, methods. They might mean 2% and that’s about it yet everyone on all these boards are freaking out about the static’s. IN CAPITAL LETTERS BECAUSE I WANT THIS TO GET THRU EVERONES HEAD, YOUR WEIGHT PROGRESSION (AND NOT THE STATICS AND EVERYTHING ELSE YOU WORRY AND OVERANALIZE) THAT YOU USE IN TRAINING IS THE ULTIMATE DETERMININD FACTOR IN ALL THIS
I believe he who makes the greatest strength gains( in a controlled fashion) as a bodybuilder, makes the greatest muscle gains."
"Beating the logbook is the priority here static’s is nothing more then a very slight extension of your set and should take on no more importance then that."
"Ninety-nine percent of bodybuilders are brainwashed that they must go for a blood pump and are striving for that effect( go up and down on your calves 500 times and tell me if your calves got an bigger) And those same 99% in a gym stay the same year after year. It’s because they have no plan, they go in, get a pump and leave. They give there body no reason to change."
"Im going to have everyone know exactly and I mean exactly what Im talking about here. When I train someone they ask me questions when they dont understand and we go back and forth with emails for months. Those guys know the details alot better than anyone who just reads my articles online. Example:Gollum, Ive trained gollum well over a year, Gollum knows my methods inside and out pretty much. I HAVE NEVER EVER SEEN GOLLUM POST ONE THING ONLINE THAT WAS INCORRECT. He is right on the money every time and every time i see him answer a post on another board, I really dont even have to read what he writes, because i know he is going to say the right thing. I saw someone post a question on DC training on bb.com a while back and alot of people started giving answers on how they "interpreted" my posts online. gollum chimed in and "GAVE THE 100% EXACT CORRECT ANSWER".......One or two guys started arguing with him saying he was wrong and I was sitting there thinking "NO HE IS RIGHT ON THE DAMN MONEY".......some people interpret what i write differently there is no doubt about that but al long time trainee of mine like Gollum or IH knows a great amount of details to all this, because they asked the questions when they didnt understand "my bad typing" or "my idiot way of explaining it" I dont have much time anymore, I skim posts and honestly Ill pick out one to respond too if I can get a minute, but it pains me a great deal when i see someone raise a question and all of a sudden there is 13 different versions to the answer coming out, and then I see my personal guy I trained give the right answer. I never knew when i started this that my every word typed would be held accountable. i see posts I made a long time ago flippantly being cut and pasted everywhere. I didnt know this was going to become this large. I now cant post flippantly anymore, I have people who hate me just waiting for me to type something fast and make a mistake, or not think and just throw something out there, so they can check me on it. I guess this is the price I pay for putting alot of info out there for free....other people in this sport, you dont know their methods, they hoarde them, its all about the secrecy. I have to find a way to get a control about this all somehow."
"People always talk about "changing up" and "keeping the body offbalance", "variety" and never doing the same workout twice. Huh? What is there 7000 different kind of Quad exercises that I dont know about? No theres about 4-5 that are condusive to building muscle mass. How many productive different chest exercises are there? Infinity? No theres about 8-10 or so (if that). So you are going to be repeating exercises often thruout the year anyway. So if April 1st you squat and do 315 x 10 and then 4 weeks later "after changing up to keep the body off balance--LOL" you do squats again and do 295 x 11 or 315 x 10 again have you gained anything? Fuck no! Three times later after doing different leg workouts and your still squatting 315lbs or so for around the same reps you havent progressed yourself anywhere! Grab a logbook, get an exercise rotation going, hammer an exercise into oblivion until you cannot get stronger on it and then change up and go to a new exercise and do the same thing. Many people look at a machine like its the candyass way to lift compared to free weights. I take a machine and manhandle it/destroy it. I train on it until i beat the weighstack and then I chain a dumbell to it and go as far up the dumbell rack as I can go. My gym managers probaly dont like it but I havent had anything said to me yet so until then.... Its just a mindset. People look at a pecdeck machine and think of an isolation machine. I look at a pecdeck and think "Im going to turn that into a compound movement and destroy that thing" -that means put your hands on the pads and push with your hands instead of your elbows and turn that thing into a power press/flye machine --and dominate that machine"
"Thirdly, everybody wants to cookie cutter this stuff and its frustrating the hell out of me and Inhuman and others. Some things are basic and can be used by everyone. But there is alot of stuff that has to be individually decided according to you dietwise and also to you injurywise, strengthwise, timewise, etc etc etc. I see people asking questions sometimes outside of the basic training regimen (which is pretty universal but definitely not in all cases recovery wise) and others giving cookie cutter answers like "one size fits all" even if its dietwise. If Inhuman or myself arent training you (this is to newer guys) you got to use some deductive reasoning in all of this please. On cycles for pennies there was a guy who asked me what I ate and I posted what I ate the day before exactly. I didnt think much about it. Sometimes I post things and dont think of the consequences of them (like the goddamn 6 second negative phase which I didnt think everyone would be so anal about and has been a monkey on my back ever since) ...at that time I wrote about what I ate the day before...... I was 290 or so lbs but was working an incredibly hard labourous job and was finding it really difficult to gain weight. That single day if I remember right came out to 7800 calories and 564 grams of protein--THAT WAS FOR ME AND ME ONLY!!! And even with eating that much my weight gain that year sucked pretty much, thats how hard that job was. What do i see? That exact days eating has been passed around and around and around for the last 3-4 years in a Doggcrapp training pdf as "DC's diet recommendation" and people are following that. If I ate that diet now I would be a blimp because IM much more sedentary and do alot of office and desk work. I still eat 450-650 grams of protein but my calories are much much lower. There are things I have certain trainees doing in their workouts that I wouldnt have anyone else do. Injuries to work around. Hell Ih knows this firsthand as he has to really watch his back. There are alot of decisions to make outside of the basic structure of this all including timing of cardio and carb cuttoffs due to how/when a person works. But the biggest thing of all is fixing problems. I have to continually fix problems every time a trainee of mine comes to a plateau and i have to look at everything as a whole and plug the leak. Its been very very rare that I have had a trainee who didnt plateau out at some point and I had to fix it somehow. Thats so important and needs to be done or someone will be training and spinning his wheels in place indefinitely. And noone including myself wants to train for 6 months busting his hump getting nowhere. My main point here is I'm seeing people want this all set in stone and it cant be done like that. If Fred is 300lbs, with a bad back, and has 200lbs of lean muscle, and works 14 hours a day, and is lactose intolerant, with high blood pressure, I sure as hell am not going to have him doing the exact same things as Rick, who is 230lbs, with 200lbs of lean muscle, with a really bad shoulder, incredibly bad recovery ability, works 6 hours a day, 6 days a week, and has shin splints limiting his treadmill walking. Do I want everyone starting out to be doing the M W F split--yes because thats proven to work best for the majority but when we get into diet and other things, thats a whole new ballgame here and it cannot be done with a cookie cutter"
"I dont know about Inhuman but I very much like someone to be at a low bodyfat or at a bodyfat percentage they are very happy with before starting.... Nothing sucks more than haveing some guy tell me his goal is to be "HUGE" and then later on (because he didnt let me know he was fat and unhappy to begin with) he gains a whole bunch of muscle with no gain in bodyfat with me.....but for some idiotic reason he thought becoming "huge" was going to solve all problems (his being small and being fat)....so at that point I have to redo everything to get him down to where he is happy bodyfat wise---I like going fast forward...and I would think IH would agree---come to us a smaller but lean happy version of yourself and youll end up ecstatic"
"I dont give a crap what multi set, pseudo scientific, psycho training routine you have put your belief in at that point-YOUR GOING TO BE THE EXACT SAME SIZE because youve been using the exact same weights for 5 years! Make yourself (with whatever routine you decide to use and with an advanced gaining diet) the absolute strongest motherfucker for reps your genetics will allow and your going to be the absolute biggest bodybuilder your genetics will allow. The day you rock bottom squat 500lbs for 20 reps, is the last day in hell that your legs will be small and that goes for any other bodypart."
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Posted - 06/15/2007 : 00:00:34
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