So who's done Dual Factor Hypertrophy Training?

[Slyder190]

Results?

 

[Madcow2]

A lot of guys over at Meso have used it very successfully. More than a few have simply rotated the periodized Starr 5x5 and DFHT over and over.

If you aren't accustomed to a lot of workload and serious loading (the overwhelming majority of BBers and gymbob's) it's probably going to be a shocker.

 

[TheOak84]

im on my 2nd run, just started yesterday, and sore

 

[nomad05]

Have run it twice (1st time was original version) 2nd version which is linked to core magazine was better for me; less overall volume.

IMO this is the one of the best programs out there- give it a shot you won't be dissapointed

 

[Slyder190]

Bump for more replies

 

[Neo22]

link/

 

[Tom Treutlein]

oak, you didn't do DFHT. You used madcow's 5x5 variation of the Bill Starr 5x5 routine, which is based on the Dual Factor theory. Dual Factor Hypertrophy Training is a different plan created my animalmass. It's something people are often recommended to try after a few cycles of the conventional Bill Starr 5x5 routine.

The confusion is understandable, though.

 

[TheOak84]

oak, you didn't do DFHT. You used madcow's 5x5 variation of the Bill Starr 5x5 routine, which is based on the Dual Factor theory. Dual Factor Hypertrophy Training is a different plan created my animalmass. It's something people are often recommended to try after a few cycles of the conventional Bill Starr 5x5 routine.

The confusion is understandable, though.

really?

well i feel stupid...

wheres a link to DFHT so i can learn about it

 

[blut wump]

Take a look in the mother-thread in part IV of the toc.

 

[Madcow2]

DFHT: http://www.elitefitness.com/forum/showpost.php?p=4844603&postcount=423

There are several parts all linked. There is also a linked word document. Also note that the Core article is scaled back from a volume/load standpoint (relative to the contents in my thread which match the word doc) to make it more accessible to the majority of trainees out there used to the standard BBing programs of today. Even this version is some very significant work though for most people. The word doc also contains a nice spreadsheet layout which might be helpful even if using the lower volume protocol in the Core article.

 

[TheOak84]

so arnt these principles applied to the 5x5 routine?

 

[Madcow2]

Absolutely, I think the original poster was just looking for who had specifically done the 'Dual Factor Hypertrophy Training' program from Matt Reynolds.

 

[Jim Ouini]

I keep wanting to try this.

In my mind I plan on cycling 5 x 5 or Korte 3 x 3, DFHT and a core/stabilization phase. I just haven't figured out the sequence and frequency.

Like maybe two 5 x 5's run back to back-->core-->DFHT. Rinse and repeat.

I'm worried about losing some strength from the 5 x 5, though.

 

[Madcow2]

For those interested here is the Dual Factor Strength Training from the same:

DUAL FACTOR STRENGTH TRAINING (RAW GRITTY STRENGTH)

OK, for those of you who's primary goal is just raw, gritty strength, then this is a slight variation of the DFHT-Revisited program.

Also, as with DFHT, if you can't squat AT LEAST 1.5x your bodyweight Olympic Style, butt sitting on your heels, then you need to be doing JS's 5x5 program coupled with his 8 week squatting program (they work together). Over the last couple years I have become good personal friends with JS and have had the opportunity to train with him. The 5x5 is hands down the best mass and strength builder for beginner to intermediates out there. Even most of JS's elite level athletes and many of us elite level powerlifters use the 5x5 for some time during the year to get back to building slabs of mass and give us a break from the really heavy stuff we do. It's just a good, solid, unmatched program for beginners to upper level intermediates who desperately need to pack on mass and get much stronger in the core lifts.

Now, when you get to the point when you can squat double your bodyweight raw Olympic Style ATF, then you really won't be able to handle squatting 3 times per week anymore because the overall volume and load is increased so much. So, both JS and myself advocated dropping the squatting to twice per week; one heavy and one lighter (but still really hard work). This is where DFHT comes into play.

So, to reiterate:

1) If you can't easily squat 1.5x your bodyweight Olympic style, all the way down, then you need to be doing the 5x5.

2) Once you can easily squat 1.5x your bodyweight Olympic style and your goal is primarily strength and secondary size, then you are ready for DFST.

3) However, a major issue with DFHT is loading and unloading phases. The fact is, until you become an upper level intermediate lifter, there is little need for planned loading and unloading phases. When you get to the point where you can squat 2x+ your bodyweight and bench 1.5x your bodyweight, then you might begin experimenting with loading and unloading weeks.

4) Regardless of what program you are on, (be it 5x5, DFST, or something else) you need to be eating;... ALOT. When mass is the goal, eating is as important as the training. Eat every 2-3 hours and get plenty of protein in every meal.

OK, here is the program/split:

Upper Body Workout One:
1./// Barbell Bench Press: (flat or incline, normal grip – pinkies on rings, 5x5, 5rm, 3rm, or 1rm)
2./// Board Press/ Floor Press (1-5rm usually start where you left off on bench press)
3./// Dumbell Press (flat, incline, or decline for 3x8-10 same weight)
4./// Horizontal Lat Work (Barbell JS Rows, 5x5)
5./// Shoulders/ Traps (emphasis on medial delts - Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Shoulder Horn, Face Pulls – pick 1-2 exercises for 4-6 sets total)
6./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3x10-12)
7./// Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout One:
1./// Snatches/Overhead Squats (snatches – 1rm or 3x3 @ 75%, then overhead squat to a heavy single)
2./// Max Effort Movement: Olympic Squats, Low Box Squats, Front Squats, Deadlifts, Deadlifts off a 2-3” box, mats, or 100lb plates) pick one exercise and work up to a 1 rep max.
3./// Goodmornings (3x5 same weight or work up to 5rm)
4./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
-or-
4./// Glute Ham Raises (3-5 sets of 10-12)
5./// Weighted Hyperextensions (2-3x10-12)
6./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)

Upper Body Workout Two:
1./// Speed Bench: Flat Bench Press, 9 sets of 3 reps w/ approx 60% of raw max, (3 sets close grip, 3 sets regular grip, 3 sets wide grip) – eccentric and concentric should be as fast as possible – push bar as hard as you can all the way to lockout as if you were doing a max weight for every attempt. – addition of accommodating resistance can be used; i.e. chains or bands added to the bar.
2./// Close Grip Bench Press (pinkies 2” inside rings– heavy work 1rm, 3rm, or 5rm)
3./// Overhead Press (Standing military press or push press 1-5rm, or 3-5x5)
4./// Dips (2 sets)
5./// Vertical Lat Work (Lat Pulldowns or Pullups – 5+ sets – if on lat pulldown use different bars and work different planes)
6./// Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3x10-12)
7./// Biceps (1-2 exercises, 3-5 sets total)


Lower Body Workout Two:
1./// Cleans (1rm or 3x3 @ 75%) – drop low to catch the weight and front squat it up
2./// Olympic Back Squats (Ultra deep – ATF - 5x5 w/ same weight, or occasionally work up to a 5rm, also use accommodating resistance approximately every other week)
3./// Speed Deadlifts (conventional deadlifts for 6 singles with 60% of max deadlift. Do a single, wait about 45 seconds or a minute and then do another single for 6 singles. Concentrate on speed and form.
4./// Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
-or-
4./// Glute Ham Raises (3-5 sets of 10-12)
5./// Weighted Hyperextensions (2-3x10-12 )
6./// Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)

 

[TheOak84]

I keep wanting to try this.

In my mind I plan on cycling 5 x 5 or Korte 3 x 3, DFHT and a core/stabilization phase. I just haven't figured out the sequence and frequency.

Like maybe two 5 x 5's run back to back-->core-->DFHT. Rinse and repeat.

I'm worried about losing some strength from the 5 x 5, though.

how could u lose strength from 5x5, i thought the purpose was to get stronger?

 

[Jim Ouini]

how could u lose strength from 5x5, i thought the purpose was to get stronger?

I mis-wrote, I meant I didn't want to lose the strength I gain from the 5 x 5.

I haven't read DFHT in awhile, but in the 5 x 5 you're always trying to set records, so I like that.

 

[TheOak84]

I mis-wrote, I meant I didn't want to lose the strength I gain from the 5 x 5.

I haven't read DFHT in awhile, but in the 5 x 5 you're always trying to set records, so I like that.

o, i was confused. i was like, im getting stronger, i hope everyone else is

 

[blut wump]

o, i was confused. i was like, im getting stronger, i hope everyone else is

One of the great things I've found since starting the 5x5 is that every month or so I can look back and say that I'm stronger than I've ever been. I hope it keeps up for a long while yet.

One question that's been on my mind the past few days: Is there any good reason to stop doing the 3x3 and 1x3 workouts? I'm not feeling any great urge to return to high volume work and my weights are going up week to week. 5 reps seems like a lot these days.

 

[TheOak84]

i am, i like 5 sets of 5, the first 4 weeks is the best. i think 5 reps is perfect. i like 3 sets of 3, but only for a few weeks. the layout is perfect for me.

 

[blut wump]

I'm thinking of doing another week of 3x3 and then drop down to doubles and singles for a while. After that, since halves are out of the question, I guess it'll be back to the volume.