Question Regarding Dual Factor Theory

[ErikZ]

I am familiar with the 5x5 program etc...
However, I am wondering if one could apply the dual factor theory (4 weeks load, 1 week deload, 4 weeks intensity) onto another training scheme (i.e. training individual muscle groups as opposed to full compound movements).

Thank You,
Erik B

 

[blut wump]

The 4 weeks intensity isn't really part of the dual-factor theory, as such. The dual-factor theory is about the disparate flow of fitness and fatigue. If you haven't yet, I'd recommend reading this article:
http://www.higher-faster-sports.com/PlannedOvertraining.html

There's also lots of good reading one level up from that link:
http://www.higher-faster-sports.com/articles.html

 

[Madcow2]

Fatigue is fatigue, how you arrange it is up to you. Most people tend to think arranging it by muscle is a pretty poor way of doing it, simply because the body is a system, performs as a system, adapts as a system (just ask the curl boys if their arms have grown any), is best stimulated as a system (i.e. this is why the compound lifts work), and unless something is grossly out of whack fatigues as a system.

I like to think about the big lifts and improving them - if I need more I place it logically. Sometimes that lends itself to an upper/lower type system, other times some sort of hybrid where two things are overlayed (i.e. olympic lifts and more standard arrangement underneath). Point being, I don't start by thinking about individual muscles and minutia. The training of muscles comes from my arrangement of the lifts.

The current popular bodypart splits are arranged with such low frequency that it would take some real thinking and hard work to wind up with enough fatigue to overreach in 3 weeks. You'd have to put in some just brutal leg and back work. If you are going to split and are wedded to a 3:1 type system I'd look at frequency very closely (and most people who do splits don't know enough about training to do this nor are they at the level where it's worthwhile yet). Basically you will need 2x per week frequency at least to make this work reliably (not saying you will add muscle, but to get enough work in 3 weeks).

 

[ErikZ]

I understand MadCow.

Thanks for your always enlighting posts. However, my problem with compound lifts is that I have never quite developed a technique for them (with the exception of the bench press), so I tend to avoid them. Nonetheless, I think it is time that I stop running away from them and start actually learning them. Bear in mind that my goal is not to compete in PW competition as such, I simply look for a muscular, yet lean phisique.

Thank You

BTW: I am 18 years old, 1.77metres tall and around 80kg in, with about 11% BF, 40cm arms (when flexed). Simply added this info in order to give you a better picture of whom you are talking to, in case this helps with your posts. BTW, Karma to you my friend.

 

[Madcow2]

Order Starting Strength and be done with it. You aren't getting 25% of what you could be getting from your workout. When someone tells me that have never squatted or pulled from the floor (i.e. deadlift or clean) - that basically tells me they have no idea what their body is capable of (and to be honest, I basically consider that being untrained). It's just a night and day difference - no comparison. Like you in a World War I bi-plane vs. a F-16. Regardless of how far you want to take it, this is the fastest way by far to a muscular physique.

 

[ErikZ]

Thanx MadCow.
Could you PM me an approximation of what you consider to be a good 5x5 routine (leave the poundage to me, just tell me the % increase more or less).

I am sorry i cannot order starting strength, for I do not live in the USA.

BTW, if this is a hassle, please don't bother. I am just seeking some advice if you have the time.

Thanx

 

[enigma4dub]

Thanx MadCow.
Could you PM me an approximation of what you consider to be a good 5x5 routine (leave the poundage to me, just tell me the % increase more or less).

I am sorry i cannot order starting strength, for I do not live in the USA.

BTW, if this is a hassle, please don't bother. I am just seeking some advice if you have the time.

Thanx

here: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

all questions will be answered. yes you can get starting strength outside the U.S.

 

[ErikZ]

here: http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

all questions will be answered. yes you can get starting strength outside the U.S.

Thanx
Karma to 2

 

[blut wump]

I ordered Starting Strength from the US website http://www.startingstrength.com/ and they delivered to the UK. It can also be ordered from the German site www.c-of-c.de but you might need a smattering of German to get through the process.

 

[ErikZ]

Madcow, I looked around your website (Well done for the effort man, it is really good to see all that info in one place) but I still have one question (possibly due to the excess of information I tried to interpret, so some detail was lost):

5x5 training with dual factor theory CAN be used by ppl wishing a BB physique (i.e. muscle hypertrophy) as opposed to someone who wishes a PL physique (more "pear shaped" if you know what I mean)?

Thanx

PS: I am now a 5x5 enthusiast!

 

[ErikZ]

PS: can I get some karma for this post ? i have so little, yet I distributed so much =P

 

[blut wump]

It's not really done to ask around for Karma. Karma's meant to approve posts that you like rather than to trade and see how much you can accumulate. I'll hit you up in the morning, though, if I log on, since I think taking the time to read madcow's site is worthy of an approval.

I hope you do get into the 5x5 way of working out. It's eye-opening and the results speak volumes. You won't stick with 5x5 as such after a few months but you'll discover a new way of thinking about your workouts which might last you the rest of your time training. Good luck.

 

[Madcow2]

Madcow, I looked around your website (Well done for the effort man, it is really good to see all that info in one place) but I still have one question (possibly due to the excess of information I tried to interpret, so some detail was lost):

5x5 training with dual factor theory CAN be used by ppl wishing a BB physique (i.e. muscle hypertrophy) as opposed to someone who wishes a PL physique (more "pear shaped" if you know what I mean)?

Thanx

PS: I am now a 5x5 enthusiast!

Muscle is muscle. Fat is fat. A bodybuilder tends to want as much muscle as possible with as little fat as possible. In addition, some specialty work can be useful after base muscle is built (and between pure building periods) to address functional or aesthetic issues.

So - you build muscle with a resistance training program (i.e. 5x5) and deal with diet for bodyfat or muscle gain.

Probably a good thread for you to read and think about (i.e. he sure looks like a BBer and all he did was diet down - train, eat, grow - you don't need fufu bullshit): http://www.midwestbarbell.com/totalelite/index.php?showtopic=1110

 

[36drew]

Madcow, I looked around your website (Well done for the effort man, it is really good to see all that info in one place) but I still have one question (possibly due to the excess of information I tried to interpret, so some detail was lost):

5x5 training with dual factor theory CAN be used by ppl wishing a BB physique (i.e. muscle hypertrophy) as opposed to someone who wishes a PL physique (more "pear shaped" if you know what I mean)?

Thanx

PS: I am now a 5x5 enthusiast!

Concerned about the pear shape? Diet diet diet. Nothing more, nothing less.

 

[nelmsjer]

I'll hit you up in the morning, though, if I log on, since I think taking the time to read madcow's site is worthy of an approval.

You're telling me. Wading through that monotonous, dull writing is enough to drive anyone to just stop lifting, period...
















I KID, I KID!!!

Seriously, Madcow's site is bookmarked and on my Links bar. Fantastic stuff.