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Search took 0.00 seconds. Search: Posts Made By: Darkhorse
Forum: Training 09-30-2008, 07:02 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
You're all very welcome. After all, I invented...

You're all very welcome. After all, I invented all this, and put it out there free of charge. :)
Forum: Training 08-01-2007, 05:44 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
I do something similiar and it still takes me...

I do something similiar and it still takes me over an hour to finish lol. Especially on my "rows and squats" day in which that's all I do with a static weight!
Forum: Training 08-01-2007, 04:37 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Good question. Personally, if I don't work my...

Good question. Personally, if I don't work my deadlifts for a month, they really never decrease very drastically, especially if you're doing powercleans and squats in your routine. Matter of fact,...
Forum: Training 12-26-2006, 07:54 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Sets x reps x exercises per muscle x one day ...

Sets x reps x exercises per muscle x one day



Yup, intensity is % of 1 RM. Example: Flat bench (1x5) is a higher intensity than doing (1x12)



More like how often you're working your...
Forum: Training 12-26-2006, 06:52 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Well, a deload could mean a lot of things. I...

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:



The above is the...
Forum: Training 08-11-2006, 04:30 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Same every week. You'll be deadlifting/OHP once...

Same every week. You'll be deadlifting/OHP once a week, squatting thrice. :)

Here's a sample I'll post up on what this program is after. This is in reference to DUAL FACTOR training. By dual...
Forum: Training 07-18-2006, 04:30 AM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
That's good progress! For some reason, I'm not...

That's good progress! For some reason, I'm not surprised :D Love the program...


Make sure you're giving your body what it needs to grow. If you're training is good to go (which it is), then...
Forum: Training 07-09-2006, 05:26 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Lightbulb Well, there's a lot of different things you could...

Well, there's a lot of different things you could do for the DFHT. If you feel more comfortable, you could start loading with 5x5 and go from there. That may be a better choice for you until you...
Forum: Training 06-26-2006, 07:26 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
I don't know if this is in here or not, but I'll...

I don't know if this is in here or not, but I'll post anyways.

A complete description of Bill Starr's 5x5 authored by Madcow here...
Forum: Training 02-14-2006, 11:21 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Lightbulb Dual Factor Theory

Dual Factor Theory: Why does a bodybuilder program such as Bill Starr's 5x5 use loading and deloading weeks??
Forum: Training 02-12-2006, 04:51 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
More from Glenn from midwestbarbell:

More from Glenn from midwestbarbell:
Forum: Training 02-12-2006, 04:50 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
So what's next after my Dual Factor 5x5?

So what's next after my Dual Factor 5x5?
Forum: Training 09-08-2005, 10:48 AM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
A good idea is to superset your biceps/triceps...

A good idea is to superset your biceps/triceps exercise at the end with the calves for time purposes. Calves need a lot of frequency to grow. Soccer player's have the biggest calves out of anyone...
Forum: Training 09-07-2005, 10:51 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Yup, squat frequency has most people screaming...

Yup, squat frequency has most people screaming "heresy!" Trust me, I'm right now looking at Smolov Squatting, which is a squat only training cycle that gets your squat up over 50 lbs in a cycle. ...
Forum: Training 09-04-2005, 11:04 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
MORE!!! Here's another great article: ...

MORE!!!

Here's another great article:
"Whole body compound workouts vs. one bodypart a day training"
by Kurt J. Wilkens, RKC.
Forum: Training 08-31-2005, 05:45 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Once you're done with the full cycle of 5x5,...

Once you're done with the full cycle of 5x5, there are a few options to continue your progress. I'll use Madcow1's example as a visual aid:



Option 1: After the intensity phase, deload, then...
Forum: Training 08-29-2005, 06:31 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Ok, in reviewing what I posted, I think there can...

Ok, in reviewing what I posted, I think there can be a few changes. This is what I've come up with:

-find 15, 10, and 5 RM's. (or 12, 8, 5) For the 5 RM, use only the 5x5 exercises.
-SD
-HST...
Forum: Training 08-27-2005, 02:23 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Yes. You're target weight will be your max for...

Yes. You're target weight will be your max for week 4. I use increments of 10 pounds. This program has a higher frequency than Needsize's. So you'll need to ramp up in a few weeks to that max...
Forum: Training 08-25-2005, 10:04 AM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Dfst

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...
Forum: Training 08-25-2005, 04:46 AM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
You could do whatever you want but I don't...

You could do whatever you want but I don't recommend it. Bill Starr was quoted saying that biceps and triceps exercises are nothing more than "beach work". It's recommended to do 2 or 3x8 at the...
Forum: Training 08-22-2005, 11:43 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
I've done it. I've revised the spreadsheet I...

I've done it. I've revised the spreadsheet I made in a few ways. For the 20% less squats, just input what you do on Monday and it'll automatically calculate Wednesday. So here it is. Just change...
Forum: Training 08-20-2005, 06:47 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Update: I've got one more workout before I'm...

Update: I've got one more workout before I'm completely done with the volume phase. I'm very sore! I'm usually not very sore on average, but this last week has been pretty much balls to the wall. ...
Forum: Training 08-18-2005, 04:29 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
That's cool. Keep us posted.

That's cool. Keep us posted.
Forum: Training 08-17-2005, 05:00 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
Hardgain81, do what Chinpiecedave is doing on pg...

Hardgain81, do what Chinpiecedave is doing on pg 3 I believe. What's your HST looking like? To incorperate the 5x5 I think it would be easier to do HST with almost all compounds (IMO). I'm tempted...
Forum: Training 08-17-2005, 04:43 PM
Replies: 122
Sticky: DFT 5x5
Views: 176,710
Posted By Darkhorse
When something says 1x5, it means a pyramid like...

When something says 1x5, it means a pyramid like Verb said. Using bench for example, say on that particular day your target weight is 315 for 5 reps on you 5th set...So for someone relatively new to...
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