What To Do After Doggcrapp?

Training
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Long story short, I’ve been lifting for close to 15 years but I’ve made generally shitty progress despite decent diet, consistent training, and supplements. In August I got on TRT (total testosterone was in the 200s and had been there for years) and it’s made an insane difference. I’ve made more progress (strength and physique) in the last few months than I’ve made in years. I’ve taken 2 inches off my waist while adding half an inch to my biceps. It’s also done wonders for my mood and mental state, but that’s a topic for another thread!

I’ve been on Doggcrapp for a few years, predating TRT. Since starting TRT I’ve finally had great gains in strength and size on Doggcrapp but I’m starting to plateau now. Thinking about trying something new.

What are the current favorite hypertrophy programs? Mostly looking to prioritize muscle mass/hypertrophy. I’m in my mid-30s but I’ve finally got my hormones where they should be and want to make the most of it.

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If you don’t want to do doggcrapp don’t do it but, you are not plateauing. Advanced trainees follow this program as do pro bodybuilders. 3 months of progress and you are? Come on

It is most likely your diet.

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What aspects are you tired of/ what do you like? That would help us tailor our recommendations.

For my $0.02, I like following something intense like that with something high volume

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Are you still increasing weights or reps with your exercises? If not, AND you’ve changed them out (a la Trudel) AND still not increasing weight/reps, I think only then can you claim you’ve plateau’d.

As @sparkyo said, if you want to do something other than DC, then just do it… let’s just be honest about whether or not you’ve truly plateau’d. DoggCrapp is one of the top 5 training programs/routines one could possibly endure, and if you’re not making gains there - I don’t think you will make them anywhere.

Also as Sparkyo said, it’s likely diet related… can you walk us through what you ate the last 3 days and what your current goals are (cut/bulk)?

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I do like DC and I’ve been doing it for years. It may just be time for a cruise. I like it, but I guess I’m just wondering how I’d respond to more volume now that I no longer have the testosterone levels of a 90 year old man.

Slow, lean bulking cycle right now. It’s been more of a recomp because I’ve lost fat while gaining muscle (for the first time in my life).

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Probably no differently (or marginally worse) than if you continued training with Low T, but you can always try it and find out.

Some reports show that enhanced individuals (including those on TRT) need high intensity, low volume to maximize recovery compared to natty, but everyone is different.

Any high volume program will work the same really - you just need to find one that ‘sells’ you on it so you can be interested in full compliance with it.

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I think you’ve got the right idea. Something with more volume per body part, and more rest between workouts, for awhile.

Push-Pull-Legs, or like a 4 or 5 way body part split.

Prioritize areas or muscles or lifts that you didn’t use in DoggCrap. Or fun stuff you like that didn’t fit into that plan.

Give yourself a break from what you had been doing, while still making progress.

This is a pretty straightforward plan from a DoggCrap enthusiast, so it might be a good fit.

Here’s a plan endorsed by actual, for-real bodybuilders.

And just one more that’s way different than what you’ve been doing.

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If we’re going to go ahead and recommend programs, obviously I have to drop this one in here:

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To echo some of the above, though, I wouldn’t think you need to train differently because you’re on TRT. I know many folks will disagree with me, and say steroid users do things differently, but I think it’s a case of language. Optimizing your hormones should improve your results, but that doesn’t change the path - like if you buy a better car, you might get to your destination faster but you’re still using the same roads.

I think a lot of the drama around steroid use is two things:

  1. Maybe they can get away with something you can’t (I still think this is more genetics); that doesn’t mean you need to change what you’re doing.
  2. They get so strong they legitimately have to worry about tears; we should all be so lucky and TRT isn’t going to magically create that opportunity.
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You’ve been Lean Bulking, and you’ve gained some muscle. So eating low calories as your body is burning more calories.

Is it possible that gains are slowing down because your calories are to low now that you’re more muscley?

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Thanks, guys. Lots of good options here to explore. I’ll probably try one of the higher volume programs shared in here to see how I respond. I can always come back to DC. I really like DC, just want to experiment with other options since I’ve been doing it for years.

I probably do need to adjust my caloric intake up a bit at this point. Good point.

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The way I see it, DC is one BIG set per muscle.

If I wanted to something totally different while still chasing after the goal of size and strength, I’d go MANY sets per muscle.

Deep Water is, of course, my go to there, but for more bodybuilder “friendly” avenues, there’s always GVT. Or perhaps a Waterbury 10x3 approach.

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I haven’t tried DC yet, although it’s very intriguing. I’ll give it a run at some point in 2023. GVT I’ve done once or twice before and that laid me out. Works like a charm, but man, you get run into the ground. Or maybe my GPP just sucks, LOL.

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Most peoples’ does… haha