DFHT or 5x5 - Which has worked best for you?

[youngBuilder]

I know they are geared for 2 different things, but for me size and strength are equally desired goals of mine. I noticed some good strength gains with DFHT after plateauing with the 5x5 for a couple months.

For those who have used both, which has worked best for you? Comments?

 

[AnimalMass]

They are both based on Dual Facotr theory and both are excellent. I think 5x5 is better for beginners/early intermediates, and DFHT is better for those who achieved a greater level of strength on the core lifts.

But both can and will work for anyone at any level.

Matt

 

[Big Will C]

They are both based on Dual Facotr theory and both are excellent. I think 5x5 is better for beginners/early intermediates, and DFHT is better for those who achieved a greater level of strength on the core lifts.

But both can and will work for anyone at any level.

Matt

Hey Matt, first post here. I'm a regular over at bb.com but at 29 (almost 30) I'm ready to try something different than my once per week split that I "grew up on." So after a search I found this post and decided to register here.

I've been reading your DFHT and contemplating it but I also read your requirements of being able to squat 1.5x bodyweight, which sadly I can't. So, that being said, I was wondering where to find your tweaks on the 5x5 for hypertrophy (as you mentioned here https://thinksteroids.com/community/threads/134232595 )?

My primary interest is hypertrophy/bodybuilding but I do definitely need to get stronger.

Any advice would be much appreciated!

Will

 

[AnimalMass]

Look in the stickies under AnimalMass' favorite routines. I believe it's in there.

Matt

 

[Big Will C]

Done and done! I have been reading the stickies in the meantime and have come across it I believe.

I do, unfortunately, have another question for the 5x5/DFHT crowd. My wife and I (we train together) are currently in calorie deficit mode and I am hoping to compete in a couple bb shows this spring/summer/fall but am wanting to try 5x5 or DFHT because I have been doing bodyparts once per week for so long (10-11 years) and have stalled in progress/growth.

I realize that I'm not going to make dramatic, if any, muscle growth while in my calorie deficit, but will 5x5 or DFHT be too draining on my system while trying to trim fat for the shows? Or, am I mistaken in assuming that since I'm in a calorie deficit I will not build muscle? Maybe the switch to the more frequent/more heavy and basic style or training will jolt some new growth while I shed fat?

Thanks for any help guys.

Will

 

[Girth]

Look at this thread..... https://thinksteroids.com/community/threads/26215

I did all this while in a caloric deficit. Note the level of bf that I achieved and the strength increase. And I had already been training solidly for over 10 years. It is draining yes, but I personally prefer lower reps while dieting due to a lack of glycogen. Lower reps keep the weights up which holds on to more muscle.

 

[Big Will C]

Thanks Girth! Any other experts wanna chime in? I appreciate anyone's advice/encouragement as stopping the comfort zone of once per week and moving to the 5x5 is gonna be a mental challenge. But I can only assume that if my numbers move up like they should then my size should be somewhat bigger.

Thanks guys!

Will