Dual Factor Hypertrophy Training

[JJ]

I received permission from AnimalMass to post his Dual Factor Hypertrophy Training approch on this training board. I've started using this approach and am quite pleased with it. It's a great combination of strength and hypertrophy work.

DUAL-FACTOR HYPERTROPHY TRAINING (http://jalaine.com/Documents/Dual_Factor_Hypertrophy_Training.doc)

[Louden_Swain]

Thanks for posting this!! This type of training sounds interesting.

[DrBones]

Looks like all three of us who have been using DFHT and posting in the sticky on elite are over here now too... I can't wait to here/see about everyones results

[rjl296]

hey, i posted this already. Sadly, i received no permisson. :(

[FortifiedIron]

Great program, Matt is a hella lifter too. The program is also very sound scientifcly


Kc

[WODIN]

I received permission from AnimalMass to post his Dual Factor Hypertrophy Training approch on this training board. I've started using this approach and am quite pleased with it. It's a great combination of strength and hypertrophy work.

DUAL-FACTOR HYPERTROPHY TRAINING (http://www.asylum-strength.com/Dual_Factor_Hypertrophy_Training.doc)
link go boom.

[crease]

yeah the link isn't happening.

[JJ]

I modified the link - should work now. :)

[crease]

Thanks!

[I call it maize!]

Double J and other who have been training this way....I have two questions:

1. Is there a recommended rest period between sets?

2. During the high rep week following the deloading week what aprox. percentage of the workload you were using for the loading phase do you use...take cleans for example....weeks 1-3 you are going 3x5 and during the high rep wek you go to 1x15....I would guess around 60% but I was just curious on what you do....

[JJ]

I'm not *exactly* using DFHT, but for exercises during a high week using 10-15 reps, since there's usually only 1-2 sets, 60% would be right on.

For rest periods, I'd follow the basic rules of 2-3 minutes between sets for strength work and 30 s to 1 min for the higher rep assistance work.

[AmberJane]

JJ,

Thanks for posting this. I'm fully in to HST at the moment, and liking my gains (skinny chick no more, go me!), but I would find it helpful to see the precise differences between HST and DFHT spelled out. The author's essay seems to suggest that DFHT is an HST-like routine split out over the course of a week by body part. What am I missing?

[JJ]

I'm taking this straight from AnimalMass's document:

"What I didn't care for personally with HST is that the same amount of importance is placed on the 15-rep phase and the negative rep phase as with the 10 rep and 5 rep phases. The thickness that rep ranges in the 3-8 range provide are far more impressive to me personally than those who focus on 12-15 rep schemes and countless negatives. I also wasn't excited about working the entire body in one workout. The CNS drain was unbelievable."

DFHT is an upper/lower body split, instead of the whole body split used by HST; each day puts an emphasis on a slightly different area, for example, one upper body day focuses a bit more on pulling and the second focuses more on pushing. And, there's more emphasis on lower rep ranges, so IMO you're more likely to gain strength on DFHT than on HST.

[AmberJane]

Okay, makes sense. I will continue with my next two HST cycles and assess my gains then. If I'm going to pick up 11 pounds this year I'm going to have to make a course correction, it seems to me.

[Matt Reynolds]

First off, just wanted to thank you guys for looking into DFHT, and thank the many of you who have tried it out.

I wanted to let you all know that a CORE online magazine has published my article on Dual Factor Training and have asked it to be a continuing series. I think that the article will help clarify some things about DFHT that were maybe a little hard to understand the first time around.

CORE can be seen through bodybuilding.com on their home page here:

BB.com (http://www.bodybuilding.com/fun/index.html)

Here are the direct links to the mag...

CORE Magazine (http://www.readthecore.com/index.htm)

Here's a link the BB.com version of the mag...

BB.com CORE (http://bodybuilding.com/fun/core.htm)

I am really excited about the DFT series and hope to go into great detail so that everyone can understand the importance of Dual Factor Training Theory, and how they might be able to use it to meet your goals; be it hypertrophy or strength.

If you have questions about the article, I won’t have time to come back to every board and answer them. You can either email me or go to TotalElite (http://www.midwestbarbell.com/totalelite/) and ask the questions there. I will be there every day, and will address many of the questions I get in future articles.

Now, let me setup the changes to this version of DFHT with what you’ve seen in the past…

Over the last couple years I have had lots of guys try out DFHT and make really good progress. However, it wasn't a perfect system (nothing ever is), and most of it's problems lied in two distinct areas:

1) There was too much daily volume.

-and-

2) It was too rigid and too complex, making it hard to follow and too easy to bastardize.

So I've done some work and come up with something very similar but what I believe to be a better version; with more options (less rigid) and manageable volume. (“Manageable” might not be the right word here as I know some of you guys go nuts with volume - but I believe this to be a more optimal volume for the average guy looking to put on quality muscle.

Now I will say that much of this updated version has roots in strength training, but I've also found that there is a real need for strength development among bodybuilders.

HOWEVER, this program is made for guys whose first goal is to put on mass and who's second goal is to get strong.

I will present another, slightly different program in the near future days for those whose primary goal is strength, with size being a secondary goal.

Hope you guys enjoy it!