Dual Factor Programming

[Darkhorse]

OK, I see tons of confusion on the DFT sticky and how to factor in programs to coincide with overreaching and deloading. I'll try my best to answer everything within this thread so have patience. Eric, feel free to chyme in since you're equally as knowledgable with this...

Dual Factor Sticky

^^ This sticky has everything you'll need in it. It has 3-4 different 5x5 programs ranging from beginner to advanced as well as DFHT and DFST programs.

What is dual factor? Dual factor is basically trying to overreach within 3-5 weeks, then deloading for recovery. Simplest blanket answer.

Originally Posted by Reynolds

So what you get concerning the two-factor theory is a period of peaking fatigue (maybe 6 weeks), followed by a period of rest (maybe 2 weeks deloading, then one or two weeks of total rest). You view entire weeks and maybe months as you would have viewed just one workout with the single factor theory. For example, in the single factor theory, one workout represents a period of fatigue. But, in the two-factor theory, 6 weeks would represent a period of fatigue. In the single factor theory, a day or two (up to a week) represents a period of rest. But in the two-factor theory, up to four weeks may represent a period rest.

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1) What does this mean:

Mesocycle 1:........................5x5 Loading
Mesocycle 2: Microcycle 1:.....5x5 Deload Week
Mesocycle 2: Microcycles 2-5:.5x5 Intensity Weeks
Microcycle 1 (separate):.........Deloading - 1 week
Mesocycle 3: Microcycles 1-3:.DFHT Loading
Mesocycle 3: Micocycle 4:.......DFHT Deloading
Microcycle 2 (separate):..........Specialty work - 2 weeks
Repeat

This is roughly 4 months or 16 weeks

Simply put, a mesocycle in this case is a loading phase lasting from 3-4 weeks. A microcycle stands for the week of deloading. That's all there is to it.

Does this mean part of DFHT is the 5x5? NO. But, they do work extremely well together. I'll get into DFHT later...

So basically you have three Dual Factor 5 x 5 options:

1) Run the program exactly as written doing volume AND intensity phases. At the end of your intensity phase, deload, then do another volume phase. An example is doing 4 weeks volume, 1 week deload, 3 weeks intensity, 1 deload.... Then start over again with slightly more weight meaning you'll hit new PR's your final weeks of volume and intensity.

2) Run back to back volume phases like I personally did in my old journal dual factor 5 x 5 On this example, you'd do 4 weeks volume phase, 1 week deload, then back to another 4 weeks of volume with added weight from last time. In this case, you have to use the twice a week deload protocol found at bottom of page.

3) Do the 5x5 all the way through (volume/deload/intensity/deload) then do DFHT (dual factor hypertrophy training). Again, DFHT is NOT part of the 5x5, it's recommended since they work well together, and because they are both dual factor programs.

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What about the DELOADING?

There's two ways to do it. I personally always prefer the twice a week deload.

1) Stick with the three days of lifting. Whatever was 1x5 (pyramid) now becomes 1x3 (pyramid), and 5x5 (same weight) becomes 3x3 (same weight). Also, you DROP Wednesday (day 2) squats. The key to making this work is to USE YOUR LAST WEEK'S VOLUME PHASE WEIGHTS FOR THE DELOAD. So if week 4's 5x5 squat was with 300 lbs, you'd keep the 300 lbs and do 3 sets of 3 reps.

2) Only workout two days instead of three.

Monday:
Oly squats: 3x3
Bench: 3x3
Rows: 3x3

Thursday:
Light Oly Squats (70% of monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins:3x3

Cont.....

[Darkhorse]

Monday:
Olympic Squats: 5x5
Benching: 1x5 (pyramid)
JS Rows: 1x5 (pyramid)
Accessory (skullcrushers and abs)

What do they mean by PYRAMIDING?

During your volume phase, you have 2 days of flat bench and 2 days of squatting with the 25 total reps (excluding day 2 squats with lowered weight). One day is a pyramid, the other is the same weight.

Lets say your 5 rep max for bench press is 300 lbs. You'd input this weight either in week 3 OR week 4. I recommend week 3, then beat it in week 4. Now you'd reverse plan back to week 1:

Week 4: Flat Bench- 315 x 5 (projected new 5 rm)
Week 3: Flat Bench- 300 x 5 (current 5 rm)
Week 2: Flat Bench- 295 x 5
Week 1: Flat Bench- 285 x 5

So what you are allowing yourself to do is reap the rewards of this program, and gun for a new 5 RM in week 4. Now, if at any point you cannot hit every set of every rep along the way, just hold over that weight on the following week and progress...

Back to pyramiding. You could make it easy on yourself and make 15-20 lb jumps up in weight and hit your 5 RM or you could keep the pyramid closer making it harder with 5-10 lb jumps. I always preferred to hit 10 lb jumps up in weight the first 2-3 weeks, then space out my pyramid in week 4 to make sure I can hit my new 5 RM.

Example for week 1 flat bench (285x5 top set):

Set 1: 245 x 5
Set 2: 255 x 5
Set 3: 265 x 5
Set 4: 275 x 5
Set 5: 285 x 5 (the only set that matters)

Example for week 4 flat bench (315x5 top set)

Set 1: 235 x 5
Set 2: 255 x 5
Set 3: 275 x 5
Set 4: 295 x 5
Set 5: 315 x 5 PR!

Another pyramid option that I always personally preferred was to do 10 lb jumps up in weight for the first 4 sets, then a 20 lb jump for my final set. This way I get more work in with the heavier weight, plus I won't wipe myself out with my 4th set, which is 20 lbs lighter than what I'm attempting on my final set. Just another way of a hundred different options to get her done..

[Darkhorse]

Dual Factor Hypertrophy Training:

A completely seperate program from the 5x5. The only thing they have in common is that they are both dual factor. That being said, they work wonderful together! The 5x5 works the actual compound movements with a high frequency which can develop certain weakpoints in training. The DFHT yields a lot more volume which you can use to your advantage to address and strengthen those weakpoints in order to CONTINUE PROGRESSION.

DFHT: By Matt Reynolds

DFHT Training

Upper Body Workout One:

1./// Barbell Bench Press: (flat or incline, primarily wide grip, hypertrophy reps; ex. 4x10 with the same weight for each set)
2./// Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3./// Horizontal Lat Work (Barbell JS Rows, 5x5)
4./// Shoulders/ Traps (emphasis on medial delts - Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls – pick 1-2 exercises for 4-6 sets total)
5./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
6./// Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout One:

1./// Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
2./// Goodmornings (3x5 same weight or work up to 5rm)
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
4./// Leg Presses (3-4 sets of 10-12) –or- Occasionally a Hack Squat (for 3-4x10-12)
5./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
6./// Calves (most of you know what works best for your calves)

Upper Body Workout Two:

1./// Flat Barbell Bench Press (close or regular grip – heavy work 1rm, 3rm, 5rm, or 5x5)
2./// Board Press/ Floor Press (5rm usually start where you left off on bench press)
3./// Overhead Press (Standing military press, push press, dumbbell overhead press – various rep schemes – 5rm, 5x5, 4x10)
4./// Dips (2-3 sets)
5./// Vertical Lat Work (Lat Pulldowns or Pullups – 5+ sets – if on lat pulldown use different bars and work different planes)
6./// Tricep Extension ((skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
7./// Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout Two:

1./// Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
2./// Deadlifts (conventional deadlifts or deadlifts standing on 2-3” box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
3./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
4./// Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
5./// Weighted Hyperextensions (2-3x10-12 )
6./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)
6./// Calves (most of you know what works best for your calves)

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^^ There's the actual program. Now, for those of us that are familiar with Westside Barbell training, there's a lot that's similiar. He incorperated powerlifting-specific moves (pullthroughs, goodmornings, board presses) as well as provided two days of low intensity training and two high intensity days.

So, lets name them ME (max effort) days and RE (repetition days). This way we're all on the same page.

Now, as you look at this program, the word "overtraining" should really be in the front of your mind. You should think to yourself that if you were to continue with this amount of volume for more than 5 weeks, you'll overtrain. That's by design! In order for dual factor to work, you NEED to be able to do enough to over-reach your body without overtraining, so that deload week won't be a gigantic waste of time. Notice I said over-reach, not overtrain.

For most lifters, a loading week (depending on the setup AND your own fitness levels) could be between 3-5 weeks. Generally speaking, not taking fitness levels and/or DIET in account, someone who is lifting with a 400 lb bench and 500 deadlift will need a deload a HELL of a lot sooner than a 200 lb bencher would. That being said, in dual factor programs, you really have to know your body as well as when and when NOT to push. Most people IME can easily go 3 weeks without any problems. You have to really pay attention to your body and take into account any signs of overreaching. Trouble sleeping, lethargy, taking longer than usual to recover, loss of appetite, demotivation, and a million fucking others..

There's a thousand things to look at which is why novice lifters should NOT look to dual factor programs like this one. In every case, I'd recommend to choose the easiest road to success. IMO, why go through something like this when they could do 1/3 of this and get the same/if not better results with something like Mark Rippetoe's starting strength programs!

[Darkhorse]

Here's just ONE example. Again, it's very individual, which explains all the options...

Upper Body Workout One:

1./// Barbell Bench Press: (flat or incline, primarily wide grip, hypertrophy reps; ex. 4x10 with the same weight for each set)
2./// Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3./// Horizontal Lat Work (Barbell JS Rows, 5x5)
4./// Shoulders/ Traps (emphasis on medial delts - Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls – pick 1-2 exercises for 4-6 sets total)
5./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns – pick one exercise for 3x10-12)
6./// Biceps (1-2 exercises, 3-5 sets total)

Upper Body Workout One: RE UPPER

1./// Incline Barbell Bench (pinkey's on rings): 4 x 10 (same weight)
- Make sure you pick a weight to hit all 40 reps, something heavy enough to where your last set is very difficult.
2./// Pendlay Rows: 5 x 5 (same weight, heavy as you can handle)
3./// Decline DB Press: 3 x 8-12 (same weight)
- Slight decline, put those dumbbells up into the armpits.
4./// Power Shrugs/High Pulls/Hanging Cleans: 3-4 x 6-10
- I'd choose a heavy exercise like one of these for my shoulders. Power shrugs have more lower back involved and would be kept at 8-10 range.
5./// Rear Laterals/Face Pulls: 2 x 10
- It's really only for the extra volume since #2 and #4 already smoked your posterior delts.
6./// Curls supersetted with extensions: 3 x 10 (various)
- Arms already got smoked all day, so these are again for the extra volume, and supersetted for cutting time.

- I alternated with a push (#1) and a pull (#2) to start with. This will allow you more recovery time so when you do your DB pressing, you'll be stronger. It also allows you to recover long enough to execute #4's exercises with more weight. See the line of thinking?

- Arms is supersetted to cut out on time/cut down on cortisol. I'd say that #5-#6 should only have about a minute between sets.

- Also, you'll notice there isn't any "lat width" exercises in here. Again, it's about managing the excessive volume. If you look at Upper #2 (ME DAY), you'll see all the vertical pulling is inputted on that particular day. So you have your lat thickness exercise on upper #1 (and lower #2's deadlifting technically), and the vertical pulling on Upper #2. So back is smoked three out of four days.

- Pretty simple. So you'd keep whatever you chose for the whole loading phase, trying to progress in everything every week until the deload. After you finish your deload week(s), if you want to try something new, choose all new exercises. So your next loading phase could have flat/decline barbell (4x10), and incline db press (3x10-12), ect..

[Darkhorse]

If anyone has any questions/comments about anything dual factor, this is the thread to post away on. Like I said, everything you need is in the sticky, but if there's any questions about it, then post away in this thread..

[_Wolf_]

u shud make this a sticky....and u could link it to: http://www.bodybuilding.net/powerlif...dfst-2780.html

[EricT]

Originally Posted by 0311

There's a thousand things to look at which is why novice lifters should NOT look to dual factor programs like this one. In every case, I'd recommend to choose the easiest road to success. IMO, why go through something like this when they could do 1/3 of this and get the same/if not better results with something like Mark Rippetoe's starting strength programs!

Absolutely. In fact I think for a real novice the beginner strength would give superior results for various reasons. By the same token one or two run-throughs of a basic beginners program does not mean you need to go from loading on a workout to workout basic and skip right to 3 or 4 weeks loading. That's quite a big jump in my opinion. I see plenty of guys that could be making great progress on a weekly basis in a more simple direct way. Keep in mind that the "single factor 5x5" that everybody cites is meant as a cookie cutter. It is not the be all and end all of weekly loading. There are endless choices. There is no rule that says you need to use the Starr Model or only do ramped sets or only progress in a certain way. In fact you can do anything that has you loading the bar on a weekly basis for as long and for as often as possible. (I say a week only because a week makes sense rather than saying "5 days" or "4 days" which is also perfectly plausible).

And in fact none of those ways contradict dual factor theory in any way. It is simply the difference in effective programming for different stages of training. But more on that later hopefully.