{"id":274744,"date":"2019-07-16T12:57:00","date_gmt":"2019-07-16T10:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=274744"},"modified":"2023-08-04T11:50:58","modified_gmt":"2023-08-04T09:50:58","slug":"doggcrapp-trening-smjeren-na-porast-snage-i-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/","title":{"rendered":"Doggcrapp &#8211; trening usmjeren na porast snage i mi\u0161i\u0107a"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Filozofija_DC_treninga\" title=\"Filozofija DC treninga\">Filozofija DC treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Plan_treninga_s_tehnikom_Doggcrapp\" title=\"Plan treninga s tehnikom&nbsp;Doggcrapp\">Plan treninga s tehnikom&nbsp;Doggcrapp<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Odaberite_tri_omiljene_vjezbe\" title=\"Odaberite tri omiljene vje\u017ebe\">Odaberite tri omiljene vje\u017ebe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Zasto_je_bitno_raditi_jednake_vjezbe\" title=\"Za\u0161to je bitno raditi jednake vje\u017ebe?\">Za\u0161to je bitno raditi jednake vje\u017ebe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Zagrijavanje\" title=\"Zagrijavanje\">Zagrijavanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Doggcrap_i_broj_ponavljanja\" title=\"Doggcrap i broj ponavljanja\">Doggcrap i broj ponavljanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Primjer_trening_split-a\" title=\"Primjer trening split-a:\">Primjer trening split-a:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Ekstreman_strecing\" title=\"Ekstreman stre\u010ding\">Ekstreman stre\u010ding<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/doggcrapp-trening-smjeren-na-porast-snage-i-misica\/#Osnove_nutritivne_filozofije_DC\" title=\"Osnove nutritivne&nbsp;filozofije DC\">Osnove nutritivne&nbsp;filozofije DC<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Doggcrapp, skra\u0107eno DC, jeste&nbsp;<strong>trening sustav namijenjen za gradnju \u010diste mi\u0161i\u0107ne mase i snage.&nbsp;<\/strong>Ljudi su po\u010deli ovu metodu zvati&nbsp;&#8220;Doggcrapp&#8221;&nbsp;<strong>zbog nadimka<\/strong><strong>&nbsp;Dante Trudela na interenet stranici&nbsp;<\/strong>gdje ju je prvi put objavio. Za njegovo iznena\u0111enje bio je nakon objavljivanja DC poplavljen pitanjima, a njegov izvorni post razrastao se&nbsp;<strong>\u010dak na 118 strana koje su kasnije bile kopirane na cijelom internetu.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/blog25-article-660x330.jpg\" alt=\"Doggcrapp: podijeljeni trening\" width=\"843\" title=\"Doggcrapp: podijeljeni trening\"\/><\/figure>\n<\/div>\n\n\n<p><em><strong>\u201cTu\u017eno je da sam zaglavio s nadimkom<\/strong><\/em><em><strong>&nbsp;Doggcrapp. Da se mogu vratiti u vremenu unazad, svojoj metodi bih dao mnogo bolje ime.<\/strong><\/em><em><strong>&nbsp;<\/strong><\/em><span style=\"color: #339966;\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DC postao je&nbsp;<strong>fenomen&nbsp;<\/strong>na internet stranicama koje se bave kulturizmom. Trudel je po\u010deo podizati utege kada&nbsp;<strong>mu je bilo 20 godina i te\u017eio je samo 62 kilograma.&nbsp;<\/strong>I zahvaljuju\u0107i svojoj metodi uspio je nakon nekoliko godina udebljati se \u010dak na 122-130 kg. Prema Trudelu su moderni bodibilderi previ\u0161e opsjednuti&nbsp;<strong>\u0161to se ti\u010de treninga, a visoki intenzitet smatra gubitkom vremena.&nbsp;<\/strong>Metoda Doggcrapp promi\u010de nevjerojatno intenzivan trening koji traje maksimalno jedan sat. Naime, Trudel je naveo da bi ovaj oblik treninga trebali primjenjivati samo oni koji&nbsp;<strong>se bave kulturizmom minimalno 3 godine i ve\u0107 znaju ispravnu tehniku vje\u017ebanja.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-547135342.jpg\" alt=\"Doggcrapp: plan treninga\" width=\"843\" height=\"567\" title=\"Doggcrapp: plan treninga\"\/><\/figure>\n<\/div>\n\n\n<p><strong><em>\u201c\u010cim sam saznao koje vje\u017ebe, trajanje odmaranja, broj ponavljanja su za mene u\u010dinkoviti, po\u010deo sam graditi mi\u0161i\u0107nu masu. Dulje vremena nisam mogao pre\u0107i granicu 90 kilograma. Nisam htio gubiti vrijeme stagniranjem te sam probao ne\u0161to novo i drugo. Moja granica te\u017eine napokon je postala 140 kilograma, no danas poku\u0161avam odr\u017eavati &#8220;zdraviju&#8221; te\u017einu okolo 128 kilograma i postepeno \u0107u smanjivati na 118 kilograma gdje bih htio ostati \u0161to dulje vremena. Kroz te\u0161ke i konzistentne treninge uspio sam posti\u0107i svoje ciljeve unato\u010d mojoj tjelesnoj gra\u0111i.&#8221;<\/em><\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49246,36298,49009,36310,28340,46021,8151,36280,36229,4392,53680\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doggcrapp i osnovni principi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>te\u0161ke progresivne te\u017eine<\/li>\n\n\n\n<li>manji broj vje\u017ebi, ali ve\u0107a frekvencija treninga<\/li>\n\n\n\n<li>trening s pauzama me\u0111u ponavljanjima, tzv. Rest Pause<\/li>\n\n\n\n<li>ekstreman stre\u010ding<\/li>\n\n\n\n<li>nikakvi ugljikohidrati kasno uve\u010der<\/li>\n\n\n\n<li>kardio vje\u017eba ujutro<\/li>\n\n\n\n<li>ve\u0107i unos bjelan\u010devina<\/li>\n\n\n\n<li>mijenjanje ekstremnog optere\u0107enja s odr\u017eavanjem snage<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-958188414.jpg\" alt=\"Doggcrapp - osnovna na\u010dela\" width=\"843\" height=\"562\" title=\"Doggcrapp - osnovna na\u010dela\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Filozofija_DC_treninga\"><\/span>Filozofija DC treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel vjeruje da je&nbsp;<strong>neprestani progres najbolji na\u010din za postizanje \u017eeljene veli\u010dine i snage.&nbsp;<\/strong>Po njegovom mi\u0161ljenju mnogo bodibildera ne uspije ste\u0107i snagu potrebnu za zbilja dominantnu figuru. Na primjer, ponavljanja vje\u017ebe press s velikim utegom ispred glave s te\u017einom 90 kilograma pomo\u0107i \u0107e Vam dospjeti samo do odre\u0111ene razine.&nbsp;<strong>Nemogu\u0107e je postepeno pre\u0107i s 90 na 120 kilograma bez vidljivog porasta ramena.&nbsp;<\/strong>Isto vrijedi i za ostale kompleksne vje\u017ebe. Nikada ne\u0107ete vidjeti \u010dovjeka koji izgleda slabo i istovremeno pravi \u010du\u010dnjeve s te\u017einom 200 kilograma ili radi mrtvo dizanje s 250 kilograma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste stekli mi\u0161i\u0107nu masu i snagu potrebno je dati tijelu razlog za porast i regeneraciju.&nbsp;<strong>Uporaba te\u0161kih utega prisiljava Va\u0161 centralni nervni sustav (CNS) da upotrebljava \u0161to vi\u0161e mi\u0161i\u0107nih vlakana.&nbsp;<\/strong>Uz princip postepenog optere\u0107ivanja dodavat \u0107ete te\u017einu i\/ili pove\u0107avati broj ponavljanja kod svake vje\u017ebe. Na taj na\u010din \u0107ete osigurati neprestano prilago\u0111avanje mi\u0161i\u0107a i njihov porast pod stresom koji odre\u0111ujete Vi.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-952810710.jpg\" alt=\"Doggcrapp trening\" width=\"843\" height=\"562\" title=\"Doggcrapp trening\"\/><\/figure>\n<\/div>\n\n\n<p>Doggcrapp obuhva\u0107a&nbsp;<strong>manji broj vje\u017ebi i visoku frekvenciju s pauzama me\u0111u ponavljanjima.&nbsp;<\/strong>Jedan od glavnih razloga za\u0161to ovaj sustav nije toliko popularan kao drugi programi jeste da obuhva\u0107a ve\u0107 spominjan manji broj vje\u017ebi s \u010dime se ne sla\u017ee zajednica bodibildera koji vjeruju da je&nbsp;<strong>veliki broj vje\u017ebi jedini put prema pove\u0107anju mi\u0161i\u0107ne mase.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #000000;\"><em><strong>\u201cNa\u0161i mi\u0161i\u0107i ne mogu vidjeti te\u017einu ili brojati broj ponavljanja, oni samo jednostavno reagiraju na &#8220;stres&#8221;. Ako sam sposoban odr\u017eati ih u napetosti dovoljno dugo vremena, za\u0161to bih trebao dodati jo\u0161 jedno ponavljanje ili pove\u0107ati te\u017einu?&#8221;<\/strong><\/em><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doggcrapp je&nbsp;<strong>izvanredno intenzivan trening.&nbsp;<\/strong>Ne dozvolite da Vas relativno nizak broj ponavljanja uvjeri u suprotno.&nbsp;<strong>Prije svake vje\u017ebe radit \u0107ete 3 do 5 serija sa submaksimalnim intenzitetom,&nbsp;<\/strong>zatim slijedi radna serija gdje morate ulo\u017eiti svaki trud. Kada zavr\u0161ite ovu seriju ne biste trebali biti sposobni napraviti sljede\u0107a ponavljanja.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-493833200_1_.jpg\" alt=\"Doggcrapp - tehnika vje\u017ebanja\" width=\"843\" height=\"562\" title=\"Doggcrapp - tehnika vje\u017ebanja\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Plan_treninga_s_tehnikom_Doggcrapp\"><\/span>Plan treninga s tehnikom&nbsp;Doggcrapp<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji mnogo trening planova u kojima mo\u017eete primijeniti ovu tehniku. Pripremili smo za Vas primjer &#8211;&nbsp;<strong>trenirate tri puta tjedno,&nbsp;<\/strong>ali sve mi\u0161i\u0107ne partije podijelite u&nbsp;<strong>dva zasebna treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Trening 1<\/strong> &#8211; npr. prsa, ramena, triceps, vje\u017ebe usredoto\u010dene na debljinu i \u0161irinu le\u0111a<\/p>\n\n\n\n<p><strong>Trening 2<\/strong> &#8211; npr<em>. biceps, podlaktice, kvadricepsi i hamstrinzi<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovome split-u&nbsp;<strong>vje\u017ebate najte\u017ee mi\u0161i\u0107ne partije na kraju svog treninga.&nbsp;<\/strong>Ovi se treninzi mijenjaju tri puta tijekom 2 tjedna.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ponedjeljak (trening 1)<\/li>\n\n\n\n<li>Srijeda (trening 2)<\/li>\n\n\n\n<li>Petak (trening 1)<\/li>\n\n\n\n<li>Ponedjeljak (trening 2)<\/li>\n\n\n\n<li>Srijeda (trening 1)<\/li>\n\n\n\n<li>Petak (trening 2)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj na\u010din mijenjanja treninga&nbsp;<strong>gradi \u010distu mi\u0161i\u0107nu masu.&nbsp;<\/strong>Dok drugi ljudi u teretani <strong>vje\u017ebaju prsa u ponedjeljak, a zatim \u010dekaju tjedan dana dok ih vje\u017ebaju ponovno, Vi \u0107ete prsa trenirati 3 puta tijekom dva tjedna.&nbsp;<\/strong>Drugim rije\u010dima, drugi \u0107e ljudi trenirati prsa 52 puta godi\u0161nje i njihovi \u0107e mi\u0161i\u0107i porasti 52 puta. Vi \u0107ete ih vje\u017ebati 78 puta godi\u0161nje i isto \u0107e toliko porasti i Va\u0161i mi\u0161i\u0107i.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/back-to-the-gym-how-to-train.jpg\" alt=\"Doggcrapp: podijeljeni trening\" width=\"843\" height=\"562\" title=\"Doggcrapp: podijeljeni trening\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Odaberite_tri_omiljene_vjezbe\"><\/span>Odaberite tri omiljene vje\u017ebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trudel preporu\u010duje da&nbsp;<strong>odaberete 3 bilo koje vje\u017ebe za svaku mi\u0161i\u0107nu partiju&nbsp;<\/strong>koje \u0107ete mijenjati tijekom dva tjedna. Na primjer od vje\u017ebi za prsa mo\u017eete odabrati press na kosoj klupi, benchpress na negativno nagnutoj klupi (naglava\u010dke) i podizanje ruku ustranu u vodoravan polo\u017eaj s jednoru\u010dnim utezima.&nbsp;<strong>Pridr\u017eavajte se ovih vje\u017ebi sve dok ne prestanete dodavati te\u017einu uz svaku od njih.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raspodjela treninga <strong>prsa&nbsp;<\/strong>izgledala bi ovako:<\/p>\n\n\n\n<p><strong>Ponedjeljak<\/strong>&nbsp;&#8211; press na kosoj klupi<\/p>\n\n\n\n<p><strong>Petak<\/strong>&nbsp;&#8211; <em>bench press na <\/em><em>negativno nagnutoj klupi (naglava\u010dke)<\/em><\/p>\n\n\n\n<p><strong>Srijeda&nbsp;<\/strong>&#8211;&nbsp;podizanje ruku ustranu u vodoravan polo\u017eaj s jednoru\u010dnim utezima<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_je_bitno_raditi_jednake_vjezbe\"><\/span>Za\u0161to je bitno raditi jednake vje\u017ebe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako biste potpuno iskoristili DC trening, primarno je&nbsp;<strong>zapisati u dnevnik ili u aplikaciju koji ste uteg upotrijebili, tako\u0111er i broj ponavljanja glavne serije.&nbsp;<\/strong>Upravo zapisivanje pojedinih vje\u017ebi \u0107e Vam pokazati kako napredujete i tako\u0111er \u0107e Vas napomenuti da se ispravno pridr\u017eavate DC tehnike.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To u praksi zna\u010di da ako&nbsp;<strong>uradite 11 ponavljanja na bench press-u s utegom te\u017eine 100 kilograma, sljede\u0107i put kada budete radili tu istu vje\u017ebu (za dva tjedna), morat \u0107ete uraditi ili vi\u0161e nego 11 ponavljanja s jednakom te\u017einom ili upotrijebiti vi\u0161e od 100 kilograma za jednaki broj ponavljanja.&nbsp;<\/strong>Isto tako mo\u017eete pove\u0107ati te\u017einu utega i broj ponavljanja u jednom treningu. Ako ne uspijete nadma\u0161iti svoj zadnji rezultat, izgubit \u0107ete vje\u017ebu i morate je nadomjestiti drugom. Zbog toga je filozofija DC treninga ne\u0161to vi\u0161e seriozna nego \u0161to su drugi trening planovi. Prednost je tako\u0111er da imate&nbsp;<strong>svoj progres detaljno zabilje\u017een.&nbsp;<\/strong>Mo\u017eete pogledati kakav je bio Va\u0161 rezultat prije 6 mjeseci i koliko ste se od tada pobolj\u0161ali.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-614536236.jpg\" alt=\"Doggrapp tehnika\" width=\"843\" height=\"562\" title=\"Doggrapp tehnika\"\/><\/figure>\n<\/div>\n\n\n<p>\u0160to mnoge odvra\u0107a od DC treninga jeste \u010dinjenica da&nbsp;<strong>imate samo jednu radnu seriju jedne vje\u017ebe za mi\u0161i\u0107nu partiju koju biste trebali raditi do potpunog umora.&nbsp;<\/strong>DC trening sli\u010di sustavu vje\u017ebi koji je koristio poznat&nbsp;Mr. Olympia Dorian Yates. Radna serija trebala bi biti najte\u017ea koju ste ikada uradili. Ve\u0107inu vje\u017ebi morate odraditi s pauzama me\u0111u ponavljanjima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>\u201cZa mnoge je kulturizam opsjednutost i press umjesto deduktivnog razmi\u0161ljanja. Bio bih sretan ako bi ljudi po\u010deli razmi\u0161ljati o tome kako do\u0107i od to\u010dke A do to\u010dke B \u0161to najkra\u0107im putem. Ne tvrdim da sam izgradio najbolji put za gradnju mi\u0161i\u0107ne mase, ali dokazao sam da je mogu\u0107e taj proces ubrzati.<\/strong><\/em><em><strong>&#8221; <\/strong><\/em><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-485265488.jpg\" alt=\"Doggcrapp: fitness projekt\" width=\"843\" height=\"562\" title=\"Doggcrapp: fitness projekt\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zagrijavanje\"><\/span>Zagrijavanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije nego \u0161to uradite&nbsp;<strong>Va\u0161u glavnu\/radnu seriju, potrebno je da se dobro zagrijete i prokrvite mi\u0161i\u0107nu partiju&nbsp;<\/strong>koju&nbsp;<strong>\u0107ete vje\u017ebati.&nbsp;<\/strong>Zagrijavanje je veoma bitno kod DC treninga kako ne bi do\u0161lo do ozljeda tijekom primjene ekstremnog optere\u0107enja. Stoga uradite nekoliko serija zagrijavanja, toliko koliko Vam je potrebno da se pripremite za glavnu, najva\u017eniju seriju.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-478985480.jpg\" alt=\"Doggcrapp - zagrijavanje\" width=\"843\" height=\"562\" title=\"Doggcrapp - zagrijavanje\"\/><\/figure>\n<\/div>\n\n\n<p>Objasnit \u0107emo na <strong>sljede\u0107em primjeru:<\/strong><\/p>\n\n\n\n<p>Va\u0161 je cilj uraditi \u010du\u010dnjeve s utegom te\u017eine 150 kilograma s 15 do 20 ponavljanja.&nbsp;<strong>Prije nego \u0161to po\u010dnete s ovom serijom, trebali biste napraviti barem 5 serija zagrijavanja&nbsp;<\/strong>s primjenom&nbsp;70, 80, 90, 100 i 120 kilograma. Za manje mi\u0161i\u0107ne partije poput bicepsa bit \u0107e Vam dovoljne i dvije serije zagrijavanja, jer biceps slu\u017ei kao pomo\u0107ni mi\u0161i\u0107 kod vi\u0161e ostalih vje\u017ebi<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Doggcrap_i_broj_ponavljanja\"><\/span>Doggcrap i broj ponavljanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to uradite seriju vje\u017ebi zagrijavanja,&nbsp;<strong>odredite si te\u017einu za posljednju glavnu seriju.&nbsp;<\/strong>Napravite toliko ponavljanja koliko je mogu\u0107e dok ne budete mogli vi\u0161e. Za gornji dio tijela preporu\u010duje se 10 do 15 ponavljanja, za noge 15 do 20 ponavljanja. Ovu seriju morate podijeliti na tri dijela s pauzom u <strong>trajanju od 10 do 15 dubokih uzdisaja.&nbsp;<\/strong>Na primjer, bench press na kosoj klupi sa \u0161ipkom uz 10 do 15 ponavljanja mogao bi izgledati ovako:&nbsp;<strong>7 do 8 ponavljanja dok ne budete mogli vi\u0161e, stavite optere\u0107enje na tlo, pauza, sljede\u0107a 2 do 4 ponavljanja,&nbsp;<\/strong>pauza, zadnja 1 do 2 ponavljanja. Iako se radi o jednoj radnoj seriji, pomo\u0107u kratke pauze izme\u0111u ponavljanjima to su zapravo tri brze radne serije provedene jedna poslije druge. Tijekom pauze ne morate <strong>dalje dr\u017eati uteg.&nbsp;<\/strong>Cilj dubokih udaha jeste \u0161to vi\u0161e pro\u0161iriti dijafragmu i time maksimalizirati unos kisika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje odre\u0111ene iznimke \u0161to se ti\u010de pauza me\u0111u vje\u017ebama.&nbsp;<strong>Naporne vje\u017ebe poput privla\u010denja utega u sagnutom polo\u017eaju, \u010du\u010dnjevs ili mrtvog dizanja podijeljene su u dvije serije.&nbsp;<\/strong>U prvoj seriji trebali biste uraditi 8 do 10 ponavljanja, a zatim napraviti pauzu u trajanju od otprilike 30 sekundi. Odmah poslije toga trebali biste nastaviti drugu seriju, ukupno biste trebali napraviti 15 do 20 ponavljanja.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/HardHeavyAndSmart_620x4452.jpg\" alt=\"Doggcrapp: broj ponavljanja\" width=\"843\" height=\"562\" title=\"Doggcrapp: broj ponavljanja\"\/><\/figure>\n<\/div>\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Primjer_trening_split-a\"><\/span>Primjer trening split-a:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ponedjeljak:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>press na kosoj klupi<\/li>\n\n\n\n<li>press s velikim utegom ispred glave stoje\u0107ki<\/li>\n\n\n\n<li>bench press s uskim hvatom<\/li>\n\n\n\n<li>privla\u010denje sjede\u0107ki preko gornjeg kolotura prema prsima<\/li>\n\n\n\n<li>mrtvo dizanje<\/li>\n<\/ul>\n\n\n\n<p><strong>Srijeda<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>biceps podizanje s velikim utegom<\/li>\n\n\n\n<li>\u010deki\u0107 vje\u017eba s jednoru\u010dnim utezima<\/li>\n\n\n\n<li>calf raises sjede\u0107ki<\/li>\n\n\n\n<li>pokreti nogom unazad<\/li>\n\n\n\n<li>duboki \u010du\u010danj s utegom iza glave<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Petak<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>press le\u017ee\u0107ki na negativno nagnutoj klupi naglava\u010dke, ugao 15 do 30 stepeni<\/li>\n\n\n\n<li>press s jednoru\u010dnim utezima sjede\u0107ki<\/li>\n\n\n\n<li>sklekovi na vratilu s utezima<\/li>\n\n\n\n<li>zgibovi s hvatanjem odozdo s uzetima<\/li>\n\n\n\n<li>privla\u010denje s velikim utegom u sagnutom polo\u017eaju<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ekstreman_strecing\"><\/span>Ekstreman stre\u010ding<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se ekstreman stre\u010ding uradi ispravno:&nbsp;<strong>regenerira i pove\u0107ava mi\u0161i\u0107e.&nbsp;<\/strong>Ekstreman stre\u010ding trebao bi se raditi tek nakon treninga i trebao bi obuhva\u0107ati sve mi\u0161i\u0107ne partije. Na primjer, ako zavr\u0161ite seriju vje\u017ebe press na kosoj klupi, nastavite sljede\u0107om serijom s relativno te\u0161kim utegom.&nbsp;<strong>Duboko udahnite i zadr\u017eite dah na 10 sekundi.&nbsp;<\/strong>Zatim izdahnite i poku\u0161ajte pre\u0107i u \u0161to najdublji stre\u010ding i izdr\u017eati 45 do 50 sekundi. I unato\u010d tomu da \u0107e Vas ekstremno boljeti,&nbsp;<strong>cilj ekstremnog stre\u010dinga jeste pro\u0161iriti mi\u0161i\u0107na vlakna&nbsp;<\/strong>\u010dime se pove\u0107ava potencijal za pro\u0161irenje i ispunjenje mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Listovi<\/strong>&nbsp;&#8211; na spravi koja je namijenjena za vje\u017ebu calf raises u stoje\u0107em polo\u017eaju odaberite srednje optere\u0107enje.&nbsp;<strong>Polako optere\u0107ujte mi\u0161i\u0107 ekstenzijom (pro\u0161irivanjem).&nbsp;<\/strong>Ostanite u ovome polo\u017eaju barem 60 sekundi.&nbsp;<strong>Ne zaboravljajte duboko disati tijekom cijelog stre\u010dinga&nbsp;<\/strong>kako biste postigli maksimalno opu\u0161tanje mi\u0161i\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada <strong>zavr\u0161ite s vje\u017ebanjem listova stavite ispred sebe \u0161ipku u visinu&nbsp;<\/strong>koju smatrate dovoljno visokom da provedete sljede\u0107i stre\u010ding. Stanite licem prema \u0161ipki, desnu nogu stavite gore na \u0161ipku. Va\u0161a bi le\u0111a trebala ostati ravna, a u lijevoj nozi trebali biste tijekom cijelog stre\u010dinga osje\u0107ati \u010dak malo neugodan bol.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-517308282.jpg\" alt=\"Doggcrapp: stre\u010ding\" width=\"843\" height=\"562\" title=\"Doggcrapp: stre\u010ding\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Kvadricepsi<\/strong>&nbsp;&#8211; po\u010dnite jednako kao kod vje\u017ebanja listova.&nbsp;<strong>U ovom slu\u010daju ne stavljajte nogu na \u0161ipku, ve\u0107 je uhvatite objema rukama na \u0161irinu ramena,&nbsp;<\/strong>sredina tijela trebala bi Vam biti ispod \u0161ipke, noge prema naprijed. Potrebno je da stojite na vrhovima prstiju. \u0160to se vi\u0161e budete trudili pomicati prema naprijed, to vi\u0161e bi Vas stre\u010ding trebao boljeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Le\u0111a<\/strong> &#8211; \u0161irokim hvatom se <strong>objesite na vratilo i poku\u0161avajte ostati u izvornom polo\u017eaju vje\u017ebe,&nbsp;<\/strong>dakle s ispru\u017eenim rukama. Ako u ovome polo\u017eaju izdr\u017eite bez problema 60 sekundi, dodajte uteg.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-479009610.jpg\" alt=\"Doggcrapp - plan treninga\" width=\"843\" title=\"Doggcrapp - plan treninga\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Prsa<\/strong> &#8211; postupajte isto kao da&nbsp;<strong>podi\u017eete ruke ustranu s jednoru\u010dnim utezima na pozitivno nagnutoj klupi.&nbsp;<\/strong>Upotrijebite otprilike polovicu te\u017eine utega koju koristite kod radne serije. Po\u010detna pozicija su ispru\u017eene ruke ispred glave. Polako spu\u0161tajte uteg&nbsp;<strong>dok ne do\u0111ete do kona\u010dne pozicije ra\u0161irenih ruku.&nbsp;<\/strong>U ovome polo\u017eaju ponovno poku\u0161ajte dr\u017eati uteg barem 60 sekundi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ramena<\/strong>&nbsp;&#8211; podesite \u0161ipku na&nbsp;multipress spravi&nbsp;<strong>otprilike u visinu Va\u0161ih ramena i stanite le\u0111ima okrenutim prema \u0161ipki.&nbsp;<\/strong>Pothvatom uhvatite \u0161ipku objema rukama. Dok je dr\u017eite, poku\u0161ajte i\u0107i \u0161to dalje od \u0161ipke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Biceps<\/strong> &#8211; proces je isti kao kod ramena,&nbsp;<strong>jedina je razlika u tome da \u0107ete \u0161ipku uhvatiti odozgo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Triceps<\/strong> &#8211; uzmite jednoru\u010dni uteg srednje te\u017eine.&nbsp;<strong>Sjede\u0107ki iz polo\u017eaja triceps podizanja objema rukama spu\u0161tajte polako uteg u ekstenziju mi\u0161i\u0107a.&nbsp;<\/strong>Triceps neka Vam bude u stre\u010dingu optere\u0107en otprilike 60 sekundi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em><strong>\u201cDC trening preporu\u010dujem zamijeniti nakon \u0161est do osam tjedana fazom odr\u017eavanja u trajanu od 10 do 14 dana. U ovom razdoblju mo\u017eete ukloniti jedan obrok s jelovnika, a trenirajte samo kako biste odr\u017eali tjelesnu te\u017einu. Radi se o tome da se potpuno regenerirate i psihi\u010dki pripremite za sljede\u0107ih 6 do 8 tjedana napornog treninga.&#8221;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardio<\/p>\n\n\n\n<p>Kardio vje\u017eba&nbsp;<strong>je sljede\u0107i bitan element za tehniku<\/strong><strong>&nbsp;Doggcrapp koji ne biste trebali izostaviti.&nbsp;<\/strong>Zbog toga \u0161to su sami treninzi veoma intenzivni, kardio vje\u017ebe trebali bismo raditi tijekom dana odmora. Trudel preporu\u010duje 3 do 4 kardio treninga s niskim intenzitetom tjedno,&nbsp;<strong>a to u trajanju od 30 do 40 minuta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trudel tako\u0111er vjeruje da je takozvani&nbsp;<em><strong>\u201cfasted kardio\u201d<\/strong><\/em>, dakle kardio vje\u017eba s praznim \u017eelucem, najbolji, jer se umjesto glikogena u energiju mijenja mast. No kod kardio vje\u017ebe nije neophodno niti da posjetite teretanu. Obi\u010dna \u0161etnja ili brzo kora\u010danje predstavljaju izvrsnu alternativu.&nbsp;<strong>Trudel je tako\u0111er sasvim protiv visoko intenzivnog kardio treninga&nbsp;<\/strong>i vjeruje da je ovakav oblik treninga suvi\u0161e intenzivan i ne\u0107e tijelu pru\u017eiti adekvatnu regeneraciju.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-822194608.jpg\" alt=\"Doggcrapp i kardio vje\u017eba\" width=\"843\" height=\"562\" title=\"Doggcrapp i kardio vje\u017eba\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Osnove_nutritivne_filozofije_DC\"><\/span>Osnove nutritivne&nbsp;filozofije DC<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pove\u0107ati unos bjelan\u010devina na&nbsp;1,5 do 2 grama na kilogram tjelesne te\u017eine.<\/li>\n\n\n\n<li>Pove\u0107ati unos teku\u0107ina ovisno o koli\u010dini bjelan\u010devina. Ako na primjer uzmete 1,5 grama bjelan\u010devina na kilogram Va\u0161e tjelesne te\u017eine, trebali biste popiti barem 5 litara vode dnevno.<\/li>\n\n\n\n<li>Osim ugljikohidrata koje primite direktno poslije treninga ne biste trebali primiti nikakve druge ugljikohidrate poslije \u0161est sati uve\u010der. To je naro\u010dito zbog toga da Va\u0161a jutarnja kardio vje\u017eba bude provedena sa smanjenom glikogenskom razinom.<\/li>\n\n\n\n<li>Kombinirajte bjelan\u010devine s ugljikohidratima ili mastima.&nbsp;Trudite se izbje\u0107i veliku koli\u010dinu ovih makro hranjivih tvari u jednom obroku.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-533312369.jpg\" alt=\"Doggcrapp i jesti\" width=\"843\" height=\"562\" title=\"Doggcrapp i jesti\"\/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>   Jela koja sadr\u017ee <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">proteine<\/a> i ugljikohidrate ve\u0107inom se konzumiraju ovako: prvo proteini, vlakna i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> kao drugo, a zadnji su ugljikohidrati. Ovaj redoslijed veoma je jednostavan, jer poslije pola steaka, salate i brokule bit \u0107ete toliko siti da ne\u0107ete pojesti sve ugljikohidrate.<\/li>\n\n\n\n<li>  Ako ste osjetljivi na ugljikohidrate,&nbsp;trebali biste se posavjetovati s nutritivnim savjetnikom ili svojim trenerom koji \u0107e Vam pripremiti jelovnik koji \u0107e Vam odgovarati.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-873110770.jpg\" alt=\"      \" width=\"843\" title=\"      \"\/><\/figure>\n<\/div>\n\n\n<p><strong><em>\u201cU su\u0161tini se trudite prisiliti svoje tijelo rasti \u0161to vi\u0161e i istovremeno sagorijevati masti.<\/em><\/strong><strong><em>&#8221;&nbsp;<\/em><\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trudel je trenirao&nbsp;<strong>klijente razne veli\u010dine i tipa figure i govori da je sa svakim od njih postigao zavidne rezultate.<\/strong>&nbsp;Doggcrapp je namijenjen za ekstreman porast mi\u0161i\u0107a i nije pogodan za one koji ne \u017eele biti seriozni bodibilderi. Iako&nbsp;<strong>se ne radi o klasi\u010dnom treningu postizanja volumena kod bodibildera, glavne serije provode se s maksimalnim intenzitetom i zahtijevaju mentalnu snagu i disciplinu.&nbsp;<\/strong>Sadr\u017eaj bjelan\u010devina koji morate konzumirati pomo\u0107i \u0107e Vam suzdr\u017eati se. Trudel tvrdi da DC sustav ne mo\u017ee slagati, jer s jednostavnijom verzijom ne\u0107ete posti\u0107i jednake rezultate.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to Vi mislite o DC treningu?&nbsp;<strong>Bi li mu dali \u0161ansu ili radije vje\u017ebate mi\u0161i\u0107ne partije s vi\u0161e vje\u017ebama?&nbsp;<\/strong>Napi\u0161ite nam u komentar koji trening sustav za gradnju mi\u0161i\u0107a primijenjujete. Ako Vam se \u010dlanak svidio, ne zaboravite ga&nbsp;<strong>podijeliti s prijateljima.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Doggcrapp je metoda usredoto\u010dena na gradnju \u010diste mi\u0161i\u0107ne mase i snage. Saznajte kako iskoristiti visoki intenzitet i manji broj vje\u017ebi za bolje rezultate!<\/p>\n","protected":false},"author":25,"featured_media":107715,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6884,7670,7184,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-274744","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-motivacija-hr","9":"tag-poznati-sportasi-hr","10":"tag-rast-misicne-mase-hr","11":"tag-trening-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Doggcrapp - trening usmjeren na porast snage i mi\u0161i\u0107a - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Doggcrapp je metoda usredoto\u010dena na gradnju \u010diste mi\u0161i\u0107ne mase i snage. 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