DOGGCRAPP HOME GYM SURVIVAL GUIDE

Based off some inputs received from my last piece on running DoggCrapp with a home gym, I’m going to share my experience and ideas on how to make this program viable if, like me, your misanthropy compels you to avoid human contact whenever possible and/or you train at such bizarre hours that no reasonable institution can serve your schedule.  Whatever your reason, for you garage gorillas and basement behemoths: this is for you.

 

**THE PROBLEM**

How can I possibly train without a cable crossover machine!?

 

* Dante Trudel has expressed that DoggCrapp should not be run with a home gym.  This is a matter of logistics: you have 3 different workouts for 2 different workout days you need to accomplish (A1-B1-A2, B2-A3-B3), which is going to mean 3 different movements for each muscle for just one standard split. Additionally, once you stop progressing on a movement, you are to swap it out in order to find a new thing to progress on.  Dante (rightfully) contends that it will be too easy to run out of movements when equipped with only a home gym, whereas a fully stocked commercial/bodybuilding gym will have a wide enough variety of equipment that there will be no difficulty implementing a variety of movements to succeed.

 

**THE SOLUTIONS**

We will find a way or we will make one!

 

**BASICS**

Getting back to nature

 

* One of the quickest parallels to establish is that DoggCrapp “feels” a lot like Westside Barbell Conjugate’s max effort day.  In turn, take some inspiration from those that inspired Westside Barbell: the Original Westside Barbell club in Culver City.  Specifically, look toward how these guys created variety in an era where there WAS so little to be had.  In the absence of a million different specialty barbells and machines, these guys became the masters of playing with grip widths and stances in order to create “new” movements.  We all know wide grip, close grip and standard grip bench, but what about just taking the grip in a finger width instead of full on close grip?  What about feet flared out squats vs toes pointed forward?  How about some duck footed deadlifts?  To say nothing of deadlifts with weightlifting shoes on vs flat soled shoes, or flipping the script there with squatting.  And if your bench happens to be an adjustable bench, every single angle you can incline it at is a BRAND new movement.  And from there you can combine things, like low incline close grip bench press vs high incline wide grip and all the flavors in between.  Even armed with just a barbell and a rack, you can create a LOT of variety, but it WILL require diligence in execution.  It’s easier to shut off your brain and squat exactly the same way you always do while changing out the barbell than it is to use the same equipment in a different way, but that intention in training can result in the changes you need.

 

* Still operating with just plates and a rack, think about how you can play around with ROM.  Standing on plates will put you higher up, and using smaller diameter plates can create a deficit.  This can be helpful with rows and deadlift variants.  You can also elevate the starting height of a pull by placing plates underneath the plates.  And, of course, you can spring for some patio pavers like I use for ROM progression mat pulls.  And the rack itself can also be useful for changing the starting height of various movements.  Partials may not be the best idea in a bodybuilding program, but it’s still A way to get some variety.

 

**NEW TOYS**

They can't all be winners

 

Ok, so now we’re going to flesh out the home gym a bit because we can only do so many deadlift variations before we want to blow our brains out (for those that are curious, that number is 2, because f -- k the deadlift), so now let’s talk about the toys we can buy to maximize our training effect.

 

*LOW COST/LOW FOOTPRINT/HIGH IMPACT*

VERY high impact

 

* Bands and Chains: Once again, looking to Westside for inspiration, look at ALL those variations you came up with above and realize you can attach a band or chain to them and you’ve suddenly create a variation OF your variation.  This one simple addition can exponentially expand your options.  And bands work both ways: against AND reverse, so now you have even MORE options to play with.  And take it from me: widowmaker squats against bands will pretty much blow your soul apart.  And Dan John has gone on to say that, if he could do it all over again, he’d always squat with chains.  Bands and chains can even be used with dumbbell movements, you can use them with chins (against, band assisted or against bands), you can do movements with JUST bands (pressdowns, rows, etc), and many more options available.  And these things take up minimal space in a home gym.

 

* A landmine: You technically can get away with just shoving a barbell in a corner, but landmine attachments tend to be pretty cheap and will spare your equipment.  And, once again, this is one of those things that opens up a WIDE variety of new movements with just one small addition.  Landmine work now gives you a lever to work with, which radically changes loading patterns.  And this is assuming you are operating with JUST a landmine: throw some attachments on it and it’s really big.  I like the Viking handle myself, because you get 3 different ways to grip it, which opens up multiple opportunities for presses and rows, but I’ve also implemented it for landmine RDLS and thrusters (not really a DC movement, but still).  And with a solid enough set-up, belt squats with a landmine can absolutely blow up your quads.

 

* Rubber Patio Pavers:  I have written extensively about the value of these things, specifically as it relates to ROM progression training with the deadlift.  These things aren’t that expensive and really open up a lot of options.  You can stand on them to create a deficit, or you can elevate the starting height of various pulls WITHOUT a metal on metal impact you get from plates.  They make excellent platforms to perform calf raises, you can stack them to make squats for box squatting (or box jumping, if you care to do that), use them to set up floor presses/tricep extensions, etc. 

 

* Dip Belt and Loading Pin:  I honestly forgot to include this initially as it seems so obvious, but yes: absolutely get a decent dip belt.  And if you don’t want to buy one, just get a length of 3/8 chain and a solid carabineer.  If you value your skin, thread it through an innertube.  And same with a loading pin: if you don’t want to buy one, make one out of plumbing pipe and a flange.  But either way, this opens up loading opportunities on chins and dips, and also gives you a way to execute calf raises with a new loading mechanism.  You can also do belt squats with a dip belt and loading pin (especially if you stand on those patio pavers I mentioned), and this loadout allows for other weighted stretching opportunities as well (a loaded dip stretch and a hang from a bar are both pretty effective).

 

*HIGH COST/LOW FOOTPRINT/HIGH IMPACT*

Shoulda lifted with his legs

 

* The Ironmaster Collection:  Ironmaster is one of the many adjustable dumbbell makers on the market right now, alongside Bowflex, Powerblocks, Nubell and a few others.  Ironmaster is unique in its design by employing a screw locking mechanism vs a dial/pin system.  This results in a longer adjustment time compared to other dumbbells, but also a sturdier and more “traditional” feeling dumbbell compared to many other adjustable ones on the market.  However, what I like about Ironmaster in particular is how it’s a totally modular system: their dumbbells use the same plates and screws as their kettlebells, and the plates ALSO fit into the weighted vest as well.  The benefit of all of this is that you only need to buy ONE base system to be able to have access to 3 different tools, and those 3 tools will WIDELY expand your training variety.  You can wear the vest for any bodyweight based work AND during your walking for DoggCrapp, and many dumbbell exercises can also be performed with KBs.  Where the KBs really shine is that they are loaded by a single screw vs the two screws needed for the dumbbells, which means you can increase the total load on a KB by the smallest plate available (2.5lbs) vs a 5lb jump.  This allows for a LONG period of sustained progress on your movements: something that Dusty Hanshaw has expressed as a positive with DC training.  Yes: this is going to hit you in the pocketbook initially, but as far as return on investment goes, it can’t be beat.  You will open up a LOT of options buying this system, and it won’t take up a whole lot of space in the gym.  And, for one final plug: hex style dumbbells are pretty awesome for anchoring bands, since they don’t roll.

 

*LOW COST/LOW FOOTPRINT/LOW IMPACT*

I remember when we thought that this was the peak of graphical technology

 

* An axle.  Axles are VERY cheap to make: go to Home Depot and have them cut you a 7.5’ length of 2” plumbing pipe and use gorilla take 16” from the ends to make collars.  You can buy one for about $85 from Titan if you prefer that.  An axle DOES open up some additional training variety, as pretty much anything you can do with a barbell you can do with an axle…but as far as the impact to the pursuit of hypertrophy goes, it’s not going to be terrible significant.  Axle deadlifts are quite brutal, even when strapped up (which you should be) because it creates a deficit AND puts the weight out in front of you AND it has zero flex in it, and axle curls will also blow up your forearms, but an axle squat isn’t really going to change things up on your quads too much.  Axles can also make zercher lifts a little more comfortable, so you’ve got that going for you.  And they won’t take up much space in the gym.

 

*MODERATE COST/MODERATE IMPACT/MODERATE FOOTPRINT*

It's also the drink size I like to order

 

* Trap bar: Do yourself a favor and read Paul Kelso’s trap bar course in his Shrug Book or many of his articles on the topic: you can do a LOT more with a trap bar than just deadlifts.  You can, of course, do those, and you can do them from a deficit or you can elevate them, and if your trap bar has high handles you can pull on those or low handles.  But you can also do rows with a trap bar, which are pretty baller, since the weight is centered on you.  You can also do RDL/SLDLs with it, for another unique take on the movement.  AND you can press with a trap bar, which is a very unique deficit neutral grip press.  There’s JUST enough variety in there that it justifies a place in the training arsenal, compared to something like a marsbar, which is great at the one thing it does, but it’s only going to do one thing.  Trap bars tend to take up a bit more space in the gym.

 

* Safety Squat Bar: The SSB isn’t quite as versatile as the trap bar (although some dudes DO employ it for rolling tricep extensions), but aside from being able to squat with neutral hands, you can also use it for Hatfield squats, you can take your hands off the handles and place them wide on the bar itself to make it more like a cambered bar squat, AND you can flip it around for front squats, which actually makes front squat widowmakers viable, as you have far less chance of choking yourself out.  The SSB is also useful for good mornings, which opens up your hamstring training arsenal, and you can use one with back extensions as well, if that’s your thing.

 

*RUNNER UPS*

Take THAT Vegeta!

 

* Multigrip/Swiss Bar: The theory behind this bar is sound enough, and it does provide you with several different options for pressing, rows, curls, tricep work, etc.  I really SHOULD like this…but I just plain never cared for it.  For benching, they tend to be hard to balance.  I would save the purchase of this for AFTER you’ve gotten all of the above, because with barbells, dumbbells and a landmine you’re already going to be in a pretty good way.

 

* Powertower: These things honestly are pretty awesome in general, but as far as DoggCrapp goes, they give you an option for dips and an option for chins…and that’s it.  Now, if you DON’T have a rack, and only have stands, then this is a great way to open up some chinning options, and dips are a great movement in general.  But as far as a cost per value thing goes, your money could be better spent. 

 

* Niche Specialty Barbells:  In this, I’m including stuff like the cambered bar, Buffalo Bar, Spider Bar, Log, Deadlift Bars, Squat Bars, etc.  Yes: I DO use these things, simply because I HAVE these things, mainly because I’m such a lifting nerd that I collect equipment, but if I were specifically going out of my way to build a “DoggCrapp Home Gym”, these things would cost too much and take up too much space for how much variety they allow.  Many of these are just a 1 for 1 exchange, and often the change in stimulus is practically non-existent.

 

**MY CURRENT SPLIT**

You knew that was coming

 

Just to provide an example of making this work in a home gym, here is my current split with DoggCrapp

 

DAY A1

* Chest: Weighted dips

* Shoulders: Kettlebell Clean and Press

* Triceps: Ultra close grip swiss bar bench

* Back width: Weighted underhand chin

* Back thickness: Low handle trap bar deadlift

DAY B1

* Biceps: Axle curls

* Traps (my own program deviation): Axle shrugs against bands

* Calves: Belt and loading pin calf raises

* Hamstrings: Safety Squat Bar good mornings

* Quads: SSB front squats

DAY A2  

* Chest: Flat dumbbell bench

* Shoulders: Behind the neck barbell press

* Triceps: Close grip axle flat bench lockouts

* Back width: Neutral Grip chins w/chains attached to a dip belt (accommodating resistance) 

* Back thickness: Deadlift off mats (I use a ROM progression here, but you could easily keep the pull height the same and progress traditionally)

DAY B2

* Biceps: KB curls

* Traps: Hise shrugs

* Calves: Calf raise while holding a dumbbell

* Hamstrings: Glute Ham Raises (I know it wasn’t mentioned in the above: it’s definitely more of a niche machine, but I own one so I use it)

* Quads: Squats

DAY A3

* Chest: Axle incline bench

* Shoulders: Trap bar press

* Triceps: High incline KB tricep extensions

* Back width: Angled grip chins against bands

* Back thickness: Viking handle landmine rows

DAY B3

* Biceps: Curls against bands

* Traps: Viking landmine kelso shrugs

* Calves: SSB calf raise

* Hamstrings: Viking landmind deficit SLDL (use 25lb plates to create deficit)

* Quads: SSB squats against doubled bands

 

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Once again, this became SO much more than I expected, and I could honestly write so much more, but I’ll cap it off there.  Hope it was of value!