Single Factor has been working extremely well for me, more so than DF.

[seizer]

I thought Dual Factor did me well, but SF is giving me faster more consistent strength gains, and just better overall. My delts have grown ALOT since incorporating Military Press into my training. Was doing Incline before and some db work (maybe). My dad was like, damn man, you look wider. Been doin it for about closing in on 12 weeks now.

 

[jacked clown]

Can you explain what both are

 

[seizer]

Just check for the training vault stickie and its all in there.

 

[Anthrax Invasion]

What kind've weight gain have you seen? How about strength? Numbers are useful. Post some up, if you wouldn't mind.

 

[blut wump]

Can you explain what both are

Single factor training is where you simply try each session or each week to do a little better than your previous performance. If you keep the increments small, you can do this for a reasonably long time and make PRs every week.

Dual factor training involves manipulating the body's fitness and fatigue levels. You deliberately push yourself towards overtraining and then allow the body to rebound. You'll be aiming for new PRs over periods of a couple of months.

Take a read of this article:
http://www.higher-faster-sports.com/PlannedOvertraining.html

 

[Cynical Simian]

Good to hear yet another person is having a success with the single factor version. Would you mind posting some more info? Past training experience would be especially helpful for putting SF vs. DF success in proper context.

 

[seizer]

In terms of size gains with this program, I'd say I've put on around 12-14 pounds in about 10-11 weeks. I have gained some fat. Not extradinairy amounts, but I am a little thicker.

One thing I'm noticing now, and I dunno why because DF pretty much had the same lifts, but I'm finding that my core is getting much stronger.

I dunno though, maybe it isnt necessarily SF training that's doing it for me but just an overall improvements on the techinque of all my lifts. I say this because I have been REALLY focusing on doing them all right. Specifically barbell rows (parallel to floor), chins and deads. I was already decent with chins and deads, but I wasn't activating my lats as much as I could have. Now I am, and the increase in strength in my lats is also carrying over to other lifts such as Bench Press. In bench, I have a lot more stability and control when going downwards which is really key for me because I can put out that much more energy when I drive it back up.

However, my lower back DOES feel pretty taxed from it all.

I know I've gained size in my delts, lats and traps especially. Of all the muscle groups, those are the ones that I am sure have grown because I can see and feel a difference.

I dont have my numbers here right now as I left my training bag in my locker at the gym. So hold up if you really want them.

Oh, and my weight now is 226 and I started at 213. I'm also 6'2.