Calling out DFHT users!

[winny84]

hello,,

i need some help i was thinking about running the 5x5 program but ive also just been reading up on the DFHT program and what i would like to know is from ppl who have used both what one have u had better luck with.. both seem like real good programs.5x5 kinda seems a lil more like a bulker program.. due to the 3 day split vs the 4 day..thanks any help would be appreciated

[SwoleCat]

Do you possess any periodicals for reference? I've no idea what a DFHT is.

~SC~

[winny84]

Do you possess any periodicals for reference? I've no idea what a DFHT is.

~SC~

DUAL FACTOR HYPERTROPHY TRAINING:

Loading Weeks: (2-3 weeks)

Upper Body Workout One: (Monday)
1. Barbell Bench Press: (flat or incline, primarily wide grip, 4x10 with the same weight for each set)
2. Dumbell Press (flat, incline, or decline for 3x8-12 same weight)
3. Horizontal Lat Work (heavy barbell rows, 5x5)
4. Shoulders/ Traps (emphasis on medial delts - shrugs, high pulls, dumbell cleans, lateral raise complex, face pulls – pick 1-2 exercises for 4-6 sets total)
5. Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns – pick one exercise for 3x10-12)
6. Biceps (1-2 exercises, 3-5 sets total)

Lower Body Workout One: (Tuesday)
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) –or- Occasionally a Hack Squat (for 3-4x10-12)
5. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)

Upper Body Workout Two: (Thursday)
1. Flat Barbell Bench Press (close or regular grip – heavy work 1rm, 3rm, 5rm, or 5x5)
2. Board Press/ Floor Press (5rm usually start where you left off on bench press)
3. Overhead Press (Standing military press, push press, dumbbell overhead press – various rep schemes – 5rm, 5x5, 4x10)
4. Dips (2-3 sets)
5. Vertical Lat Work (lat pull-downs or pull-ups – 5+ sets – if on lat pull-down use different bars and work different planes)
6. Triceps 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: (Friday)
1. Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
2. Deadlifts (conventional deadlifts or deadlifts standing on 2-3” box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
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)
5. Weighted Hyperextensions (2-3x10-12)
6. Weighted Abs/ Obliques (5x10 total – weighted sit-ups, ab pull-downs on high cable or with bands, dumbbell side bends, etc.)

For unloading weeks (1 week), reduce volume drastically by completing only the first two exercises on lower body days, and the first three exercises on upper body days. Slightly reduce intensity/load (with regards to one rep max), and keep frequency the same (four workouts per week.)

[SwoleCat]

I personally would over-train like mad on that.

I cannot work the same bodyparts 3 days later (Monday then Thurs.) as I am no where near recovered to go at it again. Soreness is evident a bit on Tuesday, then more-so on Wednesday, so having to train the day after that doesn't work out to be a good thing.

~SC~

[winny84]

I personally would over-train like mad on that.

I cannot work the same bodyparts 3 days later (Monday then Thurs.) as I am no where near recovered to go at it again. Soreness is evident a bit on Tuesday, then more-so on Wednesday, so having to train the day after that doesn't work out to be a good thing.

~SC~

yueah i thought the same thing.. if i do chest on monday im still sore on thusday. but i guess its all part of the theory behind it.... check it out ...

http://www.readthecore.com/200502/re...r-training.htm

[helium3]

mmmmm,id prefer to break that down into a 3x aweek workout i like to have at least a day in between workouts,and too many sets for my likeing.
my old workout consisted of: chest for ex

9 sets for chest 1 day ew(flat/dec/inc) sometimes flys.
now i do
12 sets split over 3 days(2xflat 2xdec each day)

as long is i only go to failure on the friday of a mon/wed/fri split and keep my cals up im fine.

[SwoleCat]

yueah i thought the same thing.. if i do chest on monday im still sore on thusday. but i guess its all part of the theory behind it.... check it out ...

http://www.readthecore.com/200502/re...r-training.htm

I ain't gonna read all that, .

Just try it and see if it works for you, that is the most intelligent plan of action as you "never know until you try". I've tried numerous approaches like that one, and it's not for me.

~SC~

[helium3]

when i used to hammer each body part once a week it took days for the doms to go and general recuperation to take place,i can see why this type of training puts people off,but as long as you adjust the sets its possible.

[winny84]

I ain't gonna read all that, .

Just try it and see if it works for you, that is the most intelligent plan of action as you "never know until you try". I've tried numerous approaches like that one, and it's not for me.

~SC~

so those havnt worked for u ? what do u do a 3 day split

can u give me a example of your split

[winny84]

what about the 5x5 have u tried that?>

[winny84]

5x5


Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)

Wednesday:

Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)

Friday:

Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)