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Can anyone give a link to a detialed breakdown of the DFHT Routine?
- Thread starter Slyder
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AnimalMass
New Member
Okay I've looked over it. Not the first time either. I think i can sort of get the understanding of how the loading will work, but I'm still in the dark as far as unloading. By this I mean in regards as to what percantage of weights to use in comparison to the loading phase. I still have a lot of questions to ask, as i want to make sure I got my understanding on point. So maybe you could work with me on this till I get it? I want to start it in September, so I want to get my un derstanding down now and get it all set up with nothing not understood come next month. I did the 5x5 routine per Madcow, he answered a lot of questions and I got it down, and the strength results were pretty sick! He receomnded me to come talk to you, since size is really what I'm after. Do you mind working with me on the questions? I'm sure with a little explanation and guidance, I can have a sample routine set up that is correct by the end of this week. Thanks.
AnimalMass
New Member
That's fine bud - ask away. But don't make things too complicated - i.e. - don't overthink them. Deloading is just doing less work so your body can recover. Most guys can deload by keeping the weights they use pretty high but just cutting the volume.
Matt
Matt
Okay, sorry I didn't get to return to the questions earlier, been banging out lots of hours at work. Alright, here we go -
1.) It says to do only the first two exercises during the unloading weeks. So this would mean that in Monday for example, I would only do dumbell bench and barbell bench and no other exercises? No Lat, Shoulder, Bicep ,or Tricep exercises?
2.) It says 4 sets of the same weight. How do I know which weight to use? meaning more specifically, Let's say hypothetically I can do a 10RM max bor barbell bench with 275lbs. Do I have to find a certain percenatage of that 10RM max to start off with and stay with through all four sets and increase that weight every week, as in the 5x5 routine?
3.) On sets for say shoulders/traps for example, it doesn't say whether or not to pick a weight that will reamin constant through each set as it does witht he other bodey part exercsies. Do I keep the same weight here as well too or no?
4.) Should I be going to failure on the final set of these sets in the first week or no?
I cut and pasted the routine to throw in questions as they come as I look at the routine -
Upper Body Workout One: (Monday)
Barbell Bench Press (flat or incline, primarily wide grip, 4x10 with the same weight for each set)
Dumbbell Press (flat, incline, or decline for 3x8-12 same weight)
Horizontal Lat Work (heavy barbell rows, 5x5) <<Same weight?>>
Shoulders/Traps (emphasis on medial delts - shrugs, high pulls, dumbbell cleans, lateral raise complex, face pulls - pick 1-2 exercises for 4-6 sets total) <<Again, same weight for each set? to failure?>>
Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns - pick one exercise for 3x10-12) <<Same weight? To failure?>>
Biceps (1-2 exercises, 3-5 sets total) <,Samundefinede weight? To failure?>>
Lower Body Workout One: (Tuesday)
Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
Good mornings (3x5 same weight or work up to 5rm)
Pull throughs (3-5 sets of 10-12, some arched back, some rounded back) <<SAme weight? To failure?>>
Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
Leg Presses (3-4 sets of 10-12) -or- Occasionally a Hack Squat (for 3-4x10-12) <<Same weight?>> To failure?>>
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 (close or regular grip - heavy work 1rm, 3rm, 5rm, or 5x5)
Board Press/Floor Press (5rm usually start where you left off on bench press)
<<1x5RM?>> Can I substitute a different exercise?>>
Overhead Press (Standing military press, push press, dumbbell overhead press - various rep schemes - 5rm, 5x5, 4x10) <<Same weight? To failure?>>
Dips (2-3 sets) <<Same Weight? To failure?>>
Vertical Lat Work (lat pull-downs or pull-ups - 5+ sets - if on lat pull-down use different bars and work different planes)
Triceps Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns - pick one exercise for 3x10-12) ????
Biceps (1-2 exercises, 3-5 sets total)???
Lower Body Workout Two: (Friday)
Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
Deadlifts (conventional deadlifts or deadlifts standing on 2-3" box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back) ???
Glute Ham Raises or Hamstring 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.)
wherever I just put ??? it just for the same question...Is it the same weight for each set and is the final set to failure?
This program looks good. Madcow's 5x5 worked great, but I had to get ht eunderstanding of it to put it work as I'm doing here. I'm lost on a lot of things and want to have it down perfectly, so I hope you have patience with me. I'm tedious when it comes to my workouts, especially since stumbling on to thee workout set up by grewat coaches such as yourself. Thanks.
1.) It says to do only the first two exercises during the unloading weeks. So this would mean that in Monday for example, I would only do dumbell bench and barbell bench and no other exercises? No Lat, Shoulder, Bicep ,or Tricep exercises?
2.) It says 4 sets of the same weight. How do I know which weight to use? meaning more specifically, Let's say hypothetically I can do a 10RM max bor barbell bench with 275lbs. Do I have to find a certain percenatage of that 10RM max to start off with and stay with through all four sets and increase that weight every week, as in the 5x5 routine?
3.) On sets for say shoulders/traps for example, it doesn't say whether or not to pick a weight that will reamin constant through each set as it does witht he other bodey part exercsies. Do I keep the same weight here as well too or no?
4.) Should I be going to failure on the final set of these sets in the first week or no?
I cut and pasted the routine to throw in questions as they come as I look at the routine -
Upper Body Workout One: (Monday)
Barbell Bench Press (flat or incline, primarily wide grip, 4x10 with the same weight for each set)
Dumbbell Press (flat, incline, or decline for 3x8-12 same weight)
Horizontal Lat Work (heavy barbell rows, 5x5) <<Same weight?>>
Shoulders/Traps (emphasis on medial delts - shrugs, high pulls, dumbbell cleans, lateral raise complex, face pulls - pick 1-2 exercises for 4-6 sets total) <<Again, same weight for each set? to failure?>>
Tricep Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns - pick one exercise for 3x10-12) <<Same weight? To failure?>>
Biceps (1-2 exercises, 3-5 sets total) <,Samundefinede weight? To failure?>>
Lower Body Workout One: (Tuesday)
Heavy Squats (butt to ankles, 5x5 working up each set to a 5rm, or try for a 3rm or even an occasional 1rm)
Good mornings (3x5 same weight or work up to 5rm)
Pull throughs (3-5 sets of 10-12, some arched back, some rounded back) <<SAme weight? To failure?>>
Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
-or-
Leg Presses (3-4 sets of 10-12) -or- Occasionally a Hack Squat (for 3-4x10-12) <<Same weight?>> To failure?>>
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 (close or regular grip - heavy work 1rm, 3rm, 5rm, or 5x5)
Board Press/Floor Press (5rm usually start where you left off on bench press)
<<1x5RM?>> Can I substitute a different exercise?>>
Overhead Press (Standing military press, push press, dumbbell overhead press - various rep schemes - 5rm, 5x5, 4x10) <<Same weight? To failure?>>
Dips (2-3 sets) <<Same Weight? To failure?>>
Vertical Lat Work (lat pull-downs or pull-ups - 5+ sets - if on lat pull-down use different bars and work different planes)
Triceps Extension (skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, pushdowns - pick one exercise for 3x10-12) ????
Biceps (1-2 exercises, 3-5 sets total)???
Lower Body Workout Two: (Friday)
Lighter Squats (back squats or front squats for 5x5 or 4x10 with the same weight)
Deadlifts (conventional deadlifts or deadlifts standing on 2-3" box, mat, or 100lb plate - 1rm, 3rm, 5rm, or 3x5 same weight, )
Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back) ???
Glute Ham Raises or Hamstring 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.)
wherever I just put ??? it just for the same question...Is it the same weight for each set and is the final set to failure?
This program looks good. Madcow's 5x5 worked great, but I had to get ht eunderstanding of it to put it work as I'm doing here. I'm lost on a lot of things and want to have it down perfectly, so I hope you have patience with me. I'm tedious when it comes to my workouts, especially since stumbling on to thee workout set up by grewat coaches such as yourself. Thanks.
AnimalMass
New Member
1) Right - no or VERY LITTLE accessory work in deloading weeks. Believe me, you won't suffer from it.
2) Start EXTREMELY conservatively. The first few weeks you should be completing all the reps easily. Give your body time to adjust to the routine.
3) You're overthinking things. Just work hard at the sets - If I'm doing standing military presses then I like to keep the weight the same for the sets, but if I'm doing push presses I'll work up, same with shrugs, etc.
4) No.
On all the questions regarding whether you keep the weight the smae or not, again, you are overthinking it. Usually you should keep the weight the same, but if you knock out say, 3-4 sets on lat pulldowns and feel strong that day, then bump the weight up for the last couple sets.
Regarding failure, you should rarely go to complete failure. Once form breaks down, you're done. Leave a rep or two in the tank but still work really hard.
What would you substitute for board press or floor press? So no, you can't substitute it. If you don't have boards, you can always do floor presses. Boards can be made for, oh, free. So I don't understand? - do sets of 3-5 and keep adding weight until you hit a 3-5 rep max.
LOL - you've done just what I said not to do - you've overthought everything. Really strong, smart guys know their body well enough to know when to adjust things. Basically on loading weeks you are doing a pretty good amount of volume and working pretty hard at everything. On unloading weeks, you cut the volume by a ton, but still work hard on the couple of exercises you are doing each day.
Start very conservatively with the weights and don't count the first several weeks as loading weeks. Then each workout, bump the weights up a bit until you are really starting to push it. Push it for a couple weeks and then deload. Then when it's time to load again, you'll know where to start your weights at.
2) Start EXTREMELY conservatively. The first few weeks you should be completing all the reps easily. Give your body time to adjust to the routine.
3) You're overthinking things. Just work hard at the sets - If I'm doing standing military presses then I like to keep the weight the same for the sets, but if I'm doing push presses I'll work up, same with shrugs, etc.
4) No.
On all the questions regarding whether you keep the weight the smae or not, again, you are overthinking it. Usually you should keep the weight the same, but if you knock out say, 3-4 sets on lat pulldowns and feel strong that day, then bump the weight up for the last couple sets.
Regarding failure, you should rarely go to complete failure. Once form breaks down, you're done. Leave a rep or two in the tank but still work really hard.
What would you substitute for board press or floor press? So no, you can't substitute it. If you don't have boards, you can always do floor presses. Boards can be made for, oh, free. So I don't understand? - do sets of 3-5 and keep adding weight until you hit a 3-5 rep max.
LOL - you've done just what I said not to do - you've overthought everything. Really strong, smart guys know their body well enough to know when to adjust things. Basically on loading weeks you are doing a pretty good amount of volume and working pretty hard at everything. On unloading weeks, you cut the volume by a ton, but still work hard on the couple of exercises you are doing each day.
Start very conservatively with the weights and don't count the first several weeks as loading weeks. Then each workout, bump the weights up a bit until you are really starting to push it. Push it for a couple weeks and then deload. Then when it's time to load again, you'll know where to start your weights at.
Like i said, I'ma tedious bastard. I am still unclear on the program overall, but have begun to get an understanding at least with the questions you've answered for me. Some of the links you gave me no longer work, so don't think i didn't bother to try and look them over. I'll look over as many layed out versions and explanations as I can. I'm pressed for time right now, but what i think might help is if i cut and paste the routine and ask how they'd be done week to week as well as what weights to begin with.
AnimalMass
New Member
the core is just down right now to redo the website. It will be up in a few days and you can read about it. www.readthecore.com
Also, there is a complete breakdown in the stickies.
But the version on CORE is the most complete and most updated.
Also, there is a complete breakdown in the stickies.
But the version on CORE is the most complete and most updated.
AnimalMass
New Member
Okay, I know that I will keep one constant weight for each set and every set ( but I remember what you said if I'm feeling strong). Now in 5x5, you find a 5Rm and sart the program witha percantage of that weight (varying on the individual, I understand) and work your way up each week as you work through laoding and unloading weeks within the program. Well do I do the same here? If it says to do say 4 sets of 10 reps for nech let's say, do I find a 10RM first and then use a percantage of that number as I vamp the weights up in the beginnig weeks? So so say I can bench let's say 250lbs for a 10RM. Would I find a percentage of that weight, say 80%, and use that weight for my 4 sets of 10 reps and increase the weight each week? Thanks.
getswoll
New Member
In that case, it is more important to find a weight that you WILL DO for 10 complete reps for the 4 sets, rather than forcing a percentage. In one of AM's articles, he talks about the need to do the full number of reps properly within the DFHT....... You should be able to tell what you can do. Remember, what might feel like cake the first set, might feel like it wants to fall on your face the last set.
Pax,
GS
Pax,
GS
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