5X5 Vrs DHFT

[Jazon]

If anyone is in dought what routine they should pick up its best to read this first

(I personally think it's awesome to do 5x5 then the DFHT. Both Madcow1 and Matt Reynolds recommended one then the other. There's no magic to it. 5x5 ramps up strength with a very good amount of hypertrophy with it. DFHT is solely for hypertrophy. I'd think that's why they have one before the other. I really don't see why you'd do only one or the other. Trust me, if you can't ass to the grass squat 1.5 times your weight or put up very good numbers then you should really look into doing the 5x5 before a purely hypertrophic program.)

"These were not my words but from a Pro`s Point of view, After weeks of good friends guiding me through the best path possible now i feel its time to shut up a GET DOWN TO BUSINESS!!!!"

E.G Of the 5X5 and DHFT Routines;

2-3 Weeks DFHT Loading

Monday: Upper Body Workout One:
1./// Barbell Bench Press: 4x10
2./// Incline Dumbell Press: 3x8-12
3./// JS Rows: 5x5
4./// Barbell Shrugs: 3x8-10
5./// High Pulls: 3x8
6./// Skullcrushers: 3x10-12
7./// Incline Dumbbell curls: 2 x 8
8./// Hammer Curls: 2 x 8-10

Tuesday: Lower Body Workout One:
1./// Olympic Squats: 5x5 (working up to a 5 rm)
2./// Goodmornings: 3x5
3./// Pullthroughs: 3-4x10-12
4./// Hamstring Curls: 2x10-12
5./// Leg Extensions: 2x 10-12
6./// Weighted Abs/ Obliques: 5x10
7./// Calves: DC Style

Thursday: Upper Body Workout Two:
1./// Flat Barbell Bench Press: 5x5 or 4x3 (heavy)
2./// Board Press: 5 rep max (smythe)
3./// Standing Military: 5x5 or 4x10
4./// Dips: 3x8-10
5./// Pullups: 5xfailure
6./// Reverse Grip Pushdowns: 3x10-12
7./// Barbell Curls: 2-3x8

Friday: Lower Body Workout Two:
1./// Olympic Squats: 3x5, 1x10 (lighter)
2./// Rack Deadlifts: 3x5-8
3./// Pullthroughs: (3-5 sets of 10-12, some arched back, some rounded back)
4./// Hamstring Curls: 2x10
5./// Leg Extentions: 2x10
6./// Weighted Hyperextensions: 2x10-12
7./// Weighted Abs/ Obliques: 5x10
8./// Calves: DC Style

1-2 Weeks DFHT Deload

Monday: Upper Body Workout One:
1./// Barbell Bench Press: 4x10
2./// Incline Dumbell Press: 3x8-12
3./// JS Rows: 5x5

Tuesday: Lower Body Workout One:
1./// Olympic Squats: 5x5 (working up to a 5 rm)
2./// Goodmornings: 3x5

Thursday: Upper Body Workout Two:
1./// Flat Barbell Bench Press: 5x5 or 4x3 (heavy)
2./// Board Press: 5 rep max (smythe)
3./// Standing Military: 5x5 or 4x10

Friday: Lower Body Workout Two:
1./// Front Squats: 3x5, 1x10 (lighter)
2./// Rack Deadlifts: 3x5-8

**This is why it's only 3 weeks for the loading. If you don't come close to overreaching in this brutal couple of weeks, then you weren't trying!!

( Advanced 5X5 )

4 Weeks Loading 5x5

Monday:
Olympic Squats: 5x5
Benching: 5x5 (flat)
JS Rows: 5x5
Accessory (skullcrushers and abs)

Wednesday:
Olympic Squats: 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press: 5x5
Deadlifts: 5x5
Pull ups: 5x5
Accessory (incline curls and abs)

Friday:
Olympic Squats: 5x5 (1x5 pyramid)
Benching: 5x5 (incline)
JS Rows: 5x5
Accessory (weighted dips and abs)


1 Week Deload 3x3 (use same weight as last week of loading)

Monday:

Olympic Squats: 3x3
Bench: 3x3
Rows: 3x3

Thursday:

Light Olympic Squats (70% of Monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins: 3x3

[Kane]

What about the intensity phase of the DF 5x5? I think that should be included as well because it will really help with your strength gains IMO.

All this is mentioned in the DF sticky as well...

[EricT]

^^^Yeah and at the same time recovery will be able to continue. It's win-win situation.

That sure was a lot of posting in the other thread to go in a complete circle.

[Jazon]

Kane whats the intensity phase on the DF 5X5?
Whats DF

[_Wolf_]

DF = dual factor

[Kane]

Originally Posted by Jazon

Kane whats the intensity phase on the DF 5X5?

After your do the 5x5 you run an intensity phase which consists of reduced reps and sets. Basically all the '5' 's become '3' 's. So a 5x5 is now a 3x3 and a 1x5 (or 5x5 working to 5RM) is now 1x3, allowing you to hit a super high intensity level as well as having reduced volume allowing for quicker recovery times and hitting new records on virtually every lift in the program. You run this for about 3 weeks after you finish the 5x5 (deload between end of 5x5 and start of intensity is optional) hitting your 3x3 max on week 2 and your 1x3 max on week 3. Followed by a deload phase.

This phase is where you seperate the men from the boys because now your lifts skyrocket in a very short time.

Here's a link to my journal from when I did my intensity phase:

http://www.bodybuilding.net/personal...html#post25932

[EricT]

I haven't done DFHT but I have "peaked" lots of times. I want to point out that the purpose of a "peaking phase" is to display the stength gains you get from a period of loading. Although some may be gaining strength in that phase it is unlikely for and advanced lifter. What's happening is you are completely recovering and so you actual strength gains are showing. If you could gain "new strength" on an intensity phase in any significant way, then your probably wouldn't have needed to load for so long in the first place.