LOW VOLUME TRAINING HISTORY PART IX - Dante Trudel- DOGGCRAP

Doggcrapp was created by Dante Trudell via internet forums in the early 2000s. For anyone wondering, Doggcrapp was simply his username—Dante has since joked that if he knew the method would take off, he’d have picked a different name.

At its core, Doggcrapp is a low volume training method built around progressive overload, rest-pause sets, and overloaded stretching. After completing your main set, you immediately perform a loaded stretch of the target muscle for 30 to 60 seconds, helping stimulate growth through additional mechanical tension.

The program uses a rotational split:

• A1, B1, A2, B2, etc.

This allows you to train each body part every 4–5 days rather than once a week. You also rotate exercises to avoid using the same movement twice in a row for the same muscle group. This not only helps manage recovery but also keeps training fresh and adaptive.

Dante’s approach was one of the most recent and enduring innovations in low volume training, evolving entirely from grassroots forum posts. Unlike extreme systems built for genetic outliers, Doggcrapp is adaptable and scalable, making it an accessible method for intermediate and advanced lifters looking to maximize results without endless sets and sessions.

It's one of the few programs that has lasted decades with little need for modification. That tells you something.

FAQs

Is Doggcrapp training suitable for beginners?
Not ideal. It requires precise rest-pause execution, control over load progression, and an understanding of recovery needs. Intermediate to advanced lifters will benefit most.

How often should I train each muscle group using Doggcrapp?
Typically every 4–5 days, thanks to the rotating split (A1, B1, A2, B2). This keeps volume low but frequency high.

Do I need special equipment or machines?
No, but exercises that allow quick re-racking and rest-pause control are helpful. Barbells, dumbbells, and standard gym machines work well.

Can I modify Doggcrapp for my schedule or goals?
Yes. The structure is flexible enough to adjust frequency, exercise selection, and even set types, while still honoring its core principles.

How long should I follow this training approach?
You can run it indefinitely with intelligent variation. Many lifters use it year-round by rotating in deloads and cycling exercise choices.

Why is the overloaded stretch important?
It enhances muscle fiber recruitment and helps stimulate hypertrophy through added tension and metabolic stress after your working set.