Can you explain to me please?

[BB71]

What do you think about these training styles where scientifically based coaches make you do only 1 set per exercise with very long rest times between exercises for hypertrophy?
I am very perplexed and you?

 

[M@NU]

it is not about 1 set per excersise.
It is based on low volume and progressive overload.
I like the lower volume style and higher frequency they implement but i dont go as low with the volume as some of those "experts" recommend.
I couldnt do 4 sets for chest twice a week and be satisfied. And i dont care if it is "optimal or not", i still train because i like it and this is not something i would like.
Right now, Chest,Arms,side delt 1 day and legs,back, rear delt 1 day. I chose this split because i want to prioritize on Chest and arms.
And right now i do around 7 sets for chest, 8 for back, 4 for biceps, triceps, side delt, 5 for quad, 4 for hamstring and 3 for rear delt per workout. (well, since 5 weeks its only the left side of the upper body due to surgery but before that it was still like that and i could progress quite well)

 

[traininsane11]

What do you think about these training styles where scientifically based coaches make you do only 1 set per exercise with very long rest times between exercises for hypertrophy?
I am very perplexed and you?

No

 

[Flex500]

it is not about 1 set per excersise.
It is based on low volume and progressive overload.
I like the lower volume style and higher frequency they implement but i dont go as low with the volume as some of those "experts" recommend.
I couldnt do 4 sets for chest twice a week and be satisfied. And i dont care if it is "optimal or not", i still train because i like it and this is not something i would like.
Right now, Chest,Arms,side delt 1 day and legs,back, rear delt 1 day. I chose this split because i want to prioritize on Chest and arms.
And right now i do around 7 sets for chest, 8 for back, 4 for biceps, triceps, side delt, 5 for quad, 4 for hamstring and 3 for rear delt per workout. (well, since 5 weeks its only the left side of the upper body due to surgery but before that it was still like that and i could progress quite well)

I often did a fairly similar split. Do you just alternate each like EOD or something?

 

[M@NU]

I often did a fairly similar split. Do you just alternate each like EOD or something?

i take rest days as needed.
currently (as the training volume for upper body is still lower than usually due to only training one side) i often go 4 days without a rest day.
If i can train "normally" again, its usually 2 days on 1 day off 3 days on 1 day off

 

[aHarness]

What do you think about these training styles where scientifically based coaches make you do only 1 set per exercise with very long rest times between exercises for hypertrophy?
I am very perplexed and you?

No one is doing this approach for every exercise in the session. Top sets/back offs is just another way to approach a movement, and is typically done for 1-2 exercises per session usually being a large compound.

 

[BB71]

But how can you build muscle with so few sets ?

 

[Flocci]

Who are these experts doing 1 workset pr bodypart <3x a week? even the lower volume proponents like jordan peters and paul carter do more than 1 workset pr musclegroup pr workout, usually spread out 3-4x a week.

how many exercises are they doing though, whats the total volume pr workout/week pr bodypart? whats the frequency and effort level? I dont think most people would see much longterm and continous progress with <3-4 worksets a week pr bodypart. They could probably see some progress from going from higher volume down to this lower volume model for a few weeks but i think most people would benefit from more volume. It depends on a lot of factors though, some guys respond great and can do whatever and see gains, some guys have to be a nerd and try to setup things "the optimal way", whatever that is for them.

I do think you are more likely to gain strength for a while on this, but i dont know if its enough stimulus for most people to gain much muscle from it longterm, but considering they are progessively overloading, they should see some gains.

Whatever we all here think, youll find out if you go and try it. What works for you might not work for me and vice versa.

 

[hevi-head]

Who are these experts doing 1 workset pr bodypart <3x a week? even the lower volume proponents like jordan peters and paul carter do more than 1 workset pr musclegroup pr workout, usually spread out 3-4x a week.

how many exercises are they doing though, whats the total volume pr workout/week pr bodypart? whats the frequency and effort level? I dont think most people would see much longterm and continous progress with <3-4 worksets a week pr bodypart. They could probably see some progress from going from higher volume down to this lower volume model for a few weeks but i think most people would benefit from more volume. It depends on a lot of factors though, some guys respond great and can do whatever and see gains, some guys have to be a nerd and try to setup things "the optimal way", whatever that is for them.

I do think you are more likely to gain strength for a while on this, but i dont know if its enough stimulus for most people to gain much muscle from it longterm, but considering they are progessively overloading, they should see some gains.

Whatever we all here think, youll find out if you go and try it. What works for you might not work for me and vice versa.

Look into the original DC style. VERY few sets. One working set per workout basically. I had doubts and it too until I tried it but it definitely works.

Ultimate Guide to Dante Trudel's Doggcrapp Training

Doggcrapp training, also called DC training, is a workout system developed by Dante Trudel that focuses on rest-pause sets & training frequency.

www.tigerfitness.com

 

[buck]

Depending on how experienced a lifter is can make a difference as to what style works best i think. Higher intensity works better for those that have learned what it takes to be intense i think.

 

[BigBaldBeardGuy]

What do you think about these training styles where scientifically based coaches make you do only 1 set per exercise with very long rest times between exercises for hypertrophy?
I am very perplexed and you?

You’re doing a poor job of explaining it. One set per exercise but there’s typically 3-4 exercises per body part and the frequency of workouts is usually higher. So for a week the number of sets is around the same.

Long rest periods are not for the muscles to “rest”. There’s other physiological processes that reset during longer “rest” times.

 

[Flocci]

Look into the original DC style. VERY few sets. One working set per workout basically. I had doubts and it too until I tried it but it definitely works.

Ultimate Guide to Dante Trudel's Doggcrapp Training

Doggcrapp training, also called DC training, is a workout system developed by Dante Trudel that focuses on rest-pause sets & training frequency.

www.tigerfitness.com

From what i remember, doggcrap uses a lot of restpause and a max set of 20 called widowmakers for squats afaik, those restpauses probably equate to 1-2 sets in itself, so thats not 1 set pr bodypart, plus additional exercises being done on the bodypart depending on the program/split. I dont think you can compare DC to doing 1 set pr bodypart 1-2x a week.

 

[hevi-head]

From what i remember, doggcrap uses a lot of restpause and a max set of 20 called widowmakers for squats afaik, those restpauses probably equate to 1-2 sets in itself, so thats not 1 set pr bodypart, plus additional exercises being done on the bodypart depending on the program/split. I dont think you can compare DC to doing 1 set pr bodypart 1-2x a week.

DC is one all out set with nothing in reserve with 2 rest-pause after being warmed up and hitting the muscle twice every 8 days. It explains it right there in the link

 

[BB71]

Hi everyone, I reread DC's book and he does a single exercise with a single series by adding 2 RP to his series plus stretching and that's it. He explains that he works the same muscle about 3 times in 9 days.
I still don't understand how you can make these muscles bigger with so few exercises (strictly by doing 2 to 3 exercises done the same way) @luki7788 and all the other pros on this forum train in splits like most of the best in the world. I remain very doubtful, but always listening to understand.

 

[grammo13]

Hi everyone, I reread DC's book and he does a single exercise with a single series by adding 2 RP to his series plus stretching and that's it. He explains that he works the same muscle about 3 times in 9 days.
I still don't understand how you can make these muscles bigger with so few exercises (strictly by doing 2 to 3 exercises done the same way) @luki7788 and all the other pros on this forum train in splits like most of the best in the world. I remain very doubtful, but always listening to understand.

DC doesn't have a book. You might need to read through years worth of forum posts to get a full understanding
When frequency and intensity are higher, volume can be lower.
If hitting a 3 part rest pause on incline bench, all to absolute failure + iso hold followed by a 3 part rest pause all to absolute failure on close grip bench(extreme stretches on both) isn't enough to grow your chest and tris then I'd argue you aren't able to bring your sets to "that place" needed to grow with that style of training.
Do I think there are better ways with less risk of injury, absolutely

 

[hevi-head]

Hi everyone, I reread DC's book and he does a single exercise with a single series by adding 2 RP to his series plus stretching and that's it. He explains that he works the same muscle about 3 times in 9 days.
I still don't understand how you can make these muscles bigger with so few exercises (strictly by doing 2 to 3 exercises done the same way) @luki7788 and all the other pros on this forum train in splits like most of the best in the world. I remain very doubtful, but always listening to understand.

Yeah I’ve never seen a book either but here’s an interview with him.

A Load of Doggcrapp: Is Dante Trudel’s Doggcrapp Training System The Next Big Thing In Bodybuilding? - SimplyShredded.com

A Load of Doggcrapp: Is Dante Trudel's Doggcrapp Training System The Next Big Thing In Bodybuilding?

www.simplyshredded.com

And it’s not hitting a muscle 3 times in 9 days, it’s twice every 8 days.

On paper it doesn’t look like much but I’m absolutely exhausted after the workouts if done correctly, everything is logged and you’re doing constant progression even if it’s only by a couple of pounds or reps. I was skeptical at first too until I gave it a chance and tried it.
At 55 years old I get good results with it but I can only do it so long, like 8 weeks or so then I switch back to more of the typical volume style.

 

[BB71]

Ouais, je n'ai jamais vu de livre non plus, mais voici une interview avec lui.

A Load of Doggcrapp: Is Dante Trudel’s Doggcrapp Training System The Next Big Thing In Bodybuilding? - SimplyShredded.com

A Load of Doggcrapp: Is Dante Trudel's Doggcrapp Training System The Next Big Thing In Bodybuilding?

www.simplyshredded.com

Et il ne s’agit pas de toucher un muscle 3 fois en 9 jours, mais deux fois tous les 8 jours.

Sur le papier, ça ne semble pas être grand-chose, mais je suis complètement épuisé après les séances d'entraînement si elles sont effectuées correctement, tout est enregistré et vous progressez constamment, même si ce n'est que de quelques kilos ou répétitions. J'étais sceptique au début aussi jusqu'à ce que je lui donne une chance et que j'essaie.
À 55 ans, j'obtiens de bons résultats, mais je ne peux le faire que pendant un certain temps, environ 8 semaines, puis je reviens à un style de volume plus typique.

No 3 times every 9 days.
The same muscle worked on Monday, Friday, Wednesday etc....

"You can train in a way so you can train a bodypart 3 times every nine to fourteen days and you will recover and grow faster than ever before."