DFHT REVISITED!!! (New and updated)...

[kasper2133]

Matt Do you recommend DFHT both for bulking and cutting, or do you suggest other programs for cutting?

From what I understand you dont recommend the 5x5 program for cutting, but what about DFHT?

 

[kasper2133]

You always want to work as heavy as possible. When you start to overreach, will you be able to handle the same weight that you did when fully recovered? No. But you still need to try and hit rep maxes. If your training poundages fall below 85% or so of your best, then you are loading too hard and definitely need to start unloading.

Does this mean you are training to failure on some of the sets. Ie the last set of an exercise?

 

[AnimalMass]

Kasper,

Here's the point you are missing...DFT is a theory, not just a program. The 5x5 is also based on dual factor theory. I think you should use DFT all the time because it is the correct theory as to how to get bigger and stronger through weight training. Supercompensation is just wrong.

So do I think you should use DFT when cutting? Yes. When bulking? Yes. When training for hypertrophy? yes. When training for strength? Yes.

There is no need to change anything from a bulking plan to a cutting plan, except the amount and kind of food you stuff down your face. Regardless of the plan, you are still lifting against the backdrop of DFT.

Hope that makes sense. The exercise selection, sets, reps, etc. may change based on your current goals, but the theory behind it does not.

As for failure, guys get lost in what JS and Gavin and others meant when we said failure isn't needed. The fact is, when training for strength, I fail all the time. I squat 750, then throw on 800 and dump it on the pins. If I'm doing 5x5 I may only get 3 or 4 reps of my last set. That's not what we meant when we said failure is bad. What we meant is that "total muscular failure" is bad - i.e. - this idea of using the weider principles to beat your muscles into submission; drop sets, cheat reps, negatives, help from spotters for 4 reps after you fail,etc. Some of those HIT guys keep stripping weight off the bar until they can't even pick up the bar. Their muscles are unbelievable beat. There's no way to recover from that type of training enough to train the same muscle groups 72 hours later.

So if it says to do a weight for 5x5, then pick a weight that is really tough to get all 25 reps with. If you get them all, bump the weight up the next week. If you don't, that's ok, keep the weight the same and try again next week. It's really not all that complicated.

Matt

 

[kasper2133]

Man, im learning some theory here Great stuff Matt!!

How does the DFT come into play on the 5x5 program. When reading through the thread about that program, there doesnt seem to be any explanation about that. Its said that when you are advanced enough you should go to DFHT. I thought that the 5x5 program was based on the super compensation theory. Is the program meant to overreach beginners and intermediates and then they deload? When they can handle the volume and have reached a certain level they increase the volume?

What do you do when training on that program. Isn't a large drop in volume for you, from your normal program? Maybe you use it as deload training in an overall year plan?

 

[Freddy]

Kasper,

Here's the point you are missing...DFT is a theory, not just a program. The 5x5 is also based on dual factor theory. I think you should use DFT all the time because it is the correct theory as to how to get bigger and stronger through weight training. Supercompensation is just wrong.

So do I think you should use DFT when cutting? Yes. When bulking? Yes. When training for hypertrophy? yes. When training for strength? Yes.

There is no need to change anything from a bulking plan to a cutting plan, except the amount and kind of food you stuff down your face. Regardless of the plan, you are still lifting against the backdrop of DFT.

Hope that makes sense. The exercise selection, sets, reps, etc. may change based on your current goals, but the theory behind it does not.

As for failure, guys get lost in what JS and Gavin and others meant when we said failure isn't needed. The fact is, when training for strength, I fail all the time. I squat 750, then throw on 800 and dump it on the pins. If I'm doing 5x5 I may only get 3 or 4 reps of my last set. That's not what we meant when we said failure is bad. What we meant is that "total muscular failure" is bad - i.e. - this idea of using the weider principles to beat your muscles into submission; drop sets, cheat reps, negatives, help from spotters for 4 reps after you fail,etc. Some of those HIT guys keep stripping weight off the bar until they can't even pick up the bar. Their muscles are unbelievable beat. There's no way to recover from that type of training enough to train the same muscle groups 72 hours later.

So if it says to do a weight for 5x5, then pick a weight that is really tough to get all 25 reps with. If you get them all, bump the weight up the next week. If you don't, that's ok, keep the weight the same and try again next week. It's really not all that complicated.

Matt

Exactly, failure is an unfortunate side effect that is not needed, but sometimes happens, in pursuit of performance or hypertrophy.

Its all about loading, not failure.

 

[AnimalMass]

Kasper, Read the JS 8 week squat program and you'll see how to load and unload and peak using the 5x5.

As for me, the 5x5 nearly killls me. It's not a drop in volume because of how much I squat, bench press and deadlift. It takes awhile to get up to my working weight, and then grinding out 315 for 5 sets of 5 isn't easy - especially when considering I'm a powerlifter and don't do tons of rep work - most of my stuff is in the 1-3 range.

It's a great program, also based on dual facotr principles.

Matt

 

[showstoppa]

Bump to the top for the young guys.