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DFT 5x5
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12-26-2006, 06:44 PM
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Rank: New Member
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Join Date: Dec 2006
Posts: 45
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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 
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12-26-2006, 06:52 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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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)
-or-
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.
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12-26-2006, 07:19 PM
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Rank: New Member
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Join Date: Dec 2006
Posts: 45
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thx, that was really helpfull, now i'd like to clear up some definitions, volume is meaning the sets and reps right?? Then when they use the word intensity they mean the weight used?? and finally when they say frequency, they mean how often your doing this exercises??? (i.e. twice per week). I can't seem to notice any "deloading" in the week of deloading could someone bring to my attention what's the "deloading" since it seems that they have the same intensity and same frequency and everything???
Thx
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