Quote:
Originally Posted by medium sized
its very interesting, but for the last section on the dual factor training, does anybody have an example of a program already written up?? i'm more visual, and also i was reading and they were saying that if you reach into the regions of 10-15, more build up of lactic acid and fatigue, so my question is, if your doing 15 reps, should you switch and have a heavier weight and do lets say 10 reps??
Thx  |
Well, a deload could mean a lot of things. I personally prefer to keep the intensity HIGH (meaning weight heavy), and slashing the overall volume down.
Visual Example:
Quote:
Dual Factor Hypertrophy 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 β pick 1-2 exercises for 4-6 sets total)
5./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, Pushdowns β 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)
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4./// Leg Presses (3-4 sets of 10-12) βor- Occasionally a Hack Squat (for 3-4x10-12)
5./// Weighted Abs/ Obliques (5x10 total β 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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The above is the first two days of DFHT. Dual Factor means you are doing a loading phase followed by a deloading phase. For this DFHT, it has a ton of volume, enough to where you would overtrain if you kept doing it for months on end. So a loading phase for this would run you anywhere from 3-5 weeks (less depending on how heavy you're lifting) followed by a week of deloading.
For a DELOAD week, using the example above, you'd do this:
Quote:
Dual Factor Hypertrophy 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)
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)
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Matt Reynolds, the guy who wrote up the DFHT training, basically says to do the first 3 exercises on upper days, first 2 on lower days, thereby taking the guesswork out of the equation.