DFST ideas and input
For my next workout program I will be doing Dual Factor Strength Training ( DFST).
This is the template I'm working with.
Quote:
There's also a strength training (dfht hybrid) called DFST: Dual Factor Strength Training. It's for people looking for more strength than mass. However, in doing this there will be a good amount of mass gain as well. Looking at it, I don't know which one looks more pleasing to the eye. This is also the brainstorm of Matt Reynolds.
OK, here is the program/split:
Upper Body Workout One:
1./// Barbell Bench Press: (flat or incline, normal grip – pinkies on rings, 5x5, 5rm, 3rm, or 1rm)
2./// Board Press/ Floor Press (1-5rm usually start where you left off on bench press)
3./// Dumbell Press (flat, incline, or decline for 3x8-10 same weight)
4./// Horizontal Lat Work (Barbell JS Rows, 5x5)
5./// 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)
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 One:
1./// Snatches/Overhead Squats (snatches – 1rm or 3x3 @ 75%, then overhead squat to a heavy single)
2./// Max Effort Movement: Olympic Squats, Low Box Squats, Front Squats, Deadlifts, Deadlifts off a 2-3” box, mats, or 100lb plates) pick one exercise and work up to a 1 rep max.
3./// Goodmornings (3x5 same weight or work up to 5rm)
4./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
-or-
4./// Glute Ham Raises (3-5 sets of 10-12)
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.)
Upper Body Workout Two:
1./// Speed Bench: Flat Bench Press, 9 sets of 3 reps w/ approx 60% of raw max, (3 sets close grip, 3 sets regular grip, 3 sets wide grip) – eccentric and concentric should be as fast as possible – push bar as hard as you can all the way to lockout as if you were doing a max weight for every attempt. – addition of accommodating resistance can be used; i.e. chains or bands added to the bar.
2./// Close Grip Bench Press (pinkies 2” inside rings– heavy work 1rm, 3rm, or 5rm)
3./// Overhead Press (Standing military press or push press 1-5rm, or 3-5x5)
4./// Dips (2 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./// Cleans (1rm or 3x3 @ 75%) – drop low to catch the weight and front squat it up
2./// Olympic Back Squats (Ultra deep – ATF - 5x5 w/ same weight, or occasionally work up to a 5rm, also use accommodating resistance approximately every other week)
3./// Speed Deadlifts (conventional deadlifts for 6 singles with 60% of max deadlift. Do a single, wait about 45 seconds or a minute and then do another single for 6 singles. Concentrate on speed and form.
4./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
-or-
4./// Glute Ham Raises (3-5 sets of 10-12)
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.)
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I'm looking to add some OVT and DC techniques in to this for a little Hybrid action.
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