CORE Training - Dual Factor Training: How To Use Training Theory To Reach Your Physique & Performance Goals.

[webmaster]

There are basically two accepted theories in the world of weight training. One is called Supercompensation and the other is called Dual Factor Theory. Bodybuilding tends to follow...

http://www.bodybuilding.com/fun/core9.htm

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Let me know what you guys think!

Matt

[Younglifter14]

Hey matt, its me "icameforhotdogz" from AIM

that was a nice article, although nothing really new (for me anyway, after doing/reading about DFHT and reading other training information regarding the dual factor theory, and of course after talking to you ) for me anyway


to everyone else, DFHT was a great program, gave my body and most importantly my mind the foundation to educate myself further about the dual factor theory and other forms of periodization. From there I learned more frequent workouts are possible, higher volume is possible, etc. DFHT also put on about 10lbs for me and a ****load of strength

from there i did another dual factor (theory) program for hypertrophy then another set for strength, were both awesome, over the summe I loaded/deloaded my own way and results were noticable weekly (my body).

cant wait for your next part

[TheReasonSF3]

is this a good routine for the loading weeks?

Upper Body Workout One: (Monday)


Flat Bench Press- 4x10- same weight for each set
Incline Bech Press- 3x8-12- same weight for each set
Seated Rows 5x5-7
Lateral Raises (front and side combined) 3x8-10
Shrugs- 3x6-8
Pushdowns- 3x10-12
DB Curls- 3x8-10
Hammer Curls- 1 or 2x8-10

Lower Body Workout One: (Tuesday)


Squats- 5x5
Leg Curls- 5x5 same weight or work up to 5rm
Lower Back Raises (on machine)- 3x10-12
Leg Extensions- 2x10-12
Leg Press- 2x10-12



Weighted Abs/ Obliques (5x10 total - weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)

Upper Body Workout Two: (Thursday)


Flat Barbell Bench Press- 5x5
Decline Bench Press- 2x estimated 5 rep max
Overhead DB Press- 4x10
Assisted Dips (2-3 sets)
Assisted Pullups/Chinups (alternate)- (4-5 sets)
Skullcrushers- 3x10-12
Barbell Curls- 3x8-10
Preacher Curls- 1x8-10

Lower Body Workout Two: (Friday)


Squats- 4x10
Leg Curls- 3x6-8
Pullthroughs alternative (help!)- (3-5 sets of 10-12,)
Leg Curls followed by Leg Extensions- 2 sets each
Weighted Hyperextensions- 2-3x10-12
Weighted Abs/ Obliques (5x10 total - weighted sit-ups, ab pull-downs on high cable or with bands, dumbbell side bends, etc.)

Originally Posted by Younglifter14

Hey matt, its me "icameforhotdogz" from AIM

that was a nice article, although nothing really new (for me anyway, after doing/reading about DFHT and reading other training information regarding the dual factor theory, and of course after talking to you ) for me anyway


to everyone else, DFHT was a great program, gave my body and most importantly my mind the foundation to educate myself further about the dual factor theory and other forms of periodization. From there I learned more frequent workouts are possible, higher volume is possible, etc. DFHT also put on about 10lbs for me and a ****load of strength

from there i did another dual factor (theory) program for hypertrophy then another set for strength, were both awesome, over the summe I loaded/deloaded my own way and results were noticable weekly (my body).

cant wait for your next part

nn