Quote:
Originally Posted by Shamus
B]
Here is the routine I have set up.
Loading
Upper Body Workout One: (Monday)
1. Barbell Bench Press (4x10 with the same weight for each set)
2. Dumbbell Press incline (3x8-12 same weight)
3. Heavy barbell rows (5x5)
4. Shrugs (2 sets 8-12 reps)
5. Side Laterial Raises (2 sets 8-12 reps)
6. Tricep Extension pushdowns (3x10-12 same weight)
7. Barbel curls, EZ bar curls(5 sets total 8-12 reps)
Why is there more chest work than back work? Can I add more back work here?
|
There should be more back. Facepulls are included in the program I did, they work your shoulders and back. Main reason for lower volume is because you're doing a heavy 5x5 with rows and lighter weight for higher reps with chest. This is more of a hypertrophy day for chest and a strength day for back.
Quote:
Originally Posted by Shamus
B]
Lower Body Workout One: (Tuesday)
7. Heavy Squats (5x5 working up each set to a 5rm)
8. Good mornings (3x5 same weight or work up to 5rm)
9. Hamstring Curls (2x10)
10. Leg Presses (3 sets of 10-12)
11. weighted situps (5x10 total)
12. Calves (5 sets of 12-20, same weight)
|
This day should have pullthroughs or dumbbell swings for extra lower back work.
Quote:
Originally Posted by Shamus
B]
Upper Body - Workout Two (Thursday)
1. Flat Barbell Bench Press (5x5, same weight)
2. Military press 5x5
3. Dips (2-3 sets)
4. Pull Ups 5 x 10
5. Tricep Extension pushdowns (3x10-12 same weight)
6. DB curls, EZ bar curls(5 sets total 8-12 reps)
Again why is there more chest than back here?
|
This day has pullups for a 5x10, and although they are a big bicep exercise they will still work your back. I would switch them to a pulldown or pullup with a similar rep and set range.
Quote:
Originally Posted by Shamus
B]
Lower Body Workout Two: (Friday)
13. Lighter Squats (4x10 with the same weight)
14. Deadlifts (3x5 same weight, )
15. Leg Press (3x10 with same weight)
16. Weighted Hyperextensions (3x10-12)
17. weighted situps (5x10 total)
18. Calves (5 sets of 12-20, same weight)
|
This day is ok.
Quote:
Originally Posted by Shamus
What do I do for the deloading phase? How many exercises do I do and at what rep range?
How long should I rest in between sets on this routine?
How long do I load and deload?
Thanks for taking the time to answer my questions. If anybody has done DFHT and you have the routine set up differently please post.
|
For the deload you will reduce the volume. So for day 1 you would do , say, the first 3 exercises at the same reps and sets as usual and that's it. Something similar for the other days as well. During the deload you will do the same weight that you did on your last week of loading. So the deload is lower volume but the same intensity. This is an important aspect of the deload IMO.
Rest depends on what day your doing. For example, rest periods for the 4x10 bench would probably be shorter than the rest period for your heavy bench working upto a 5RM. It depends on how your feeling before the set. If you feel you can hit your 5RM set after 2 min of rest or after 5min of rest, then thats what you rest for. Just don't get carried away and rest for 10 minutes. Rest until you feel you can hit the set and then hit it. I typically rest for 60 seconds on the lighter exercises and anywhere from 2-4 minutes on the heavy ones.
I would load for 4 weeks because the first week will be your introduction to the high volume and won't be as effective as weeks to come. Don't do pussy weights, but keep the sets manageable. So your basically doing 1 week of feeling the program out and then 3 weeks of smashing the iron. It is a pretty aggressive laoding phase so keep that in mind. After the 4 week loading do 1 week of deloading and at that time you can repeat the program if you want.
Here is the link to the DFHT routine that I did:
http://www.bodybuilding.net/personal...html#post20493