Dual Factor Hypertrophy Training [A complete breakdown]

Discussion in 'Training Forum' started by Phreezer, Dec 21, 2003.

  1. phoenixcor

    phoenixcor Junior Member

    thanks for the info

    This is very helpful, should be sticky
  2. Freddy

    Freddy Junior Member

    Very good, thorough post.

    And like Phreezer said, board presses are very different than lockouts.

    I would bother AnimalMass all the time about this subject...and he can give you the in depth answer if he wants (I could too...but this will save us both time):

    Just try both. You will see how different they are.
  3. lionel

    lionel Junior Member

    Hey! thank you so much for this great article. butwhy does the attachment for the 8 week breakdown of 1 cycle only consist of 1 upper body and 2 lower body workouts? There is no session c.
  4. Phreezer

    Phreezer Member

    You're correct..somehow session B didn't make it in the cell I cut out...I'll try and dig it up and edit it for you guys...

    Maybe if we're lucky...AnimalMass will post it for us....With some of the changes he's talked about making....
  5. lionel

    lionel Junior Member

    Hey phreezer! Thanks for helping to try and get that training log fixed.. Real excited bout embarking on this new training split. Was on the normal mon:chest,tris wed:back fri: legs.. etc. Whats wrong with this kinda training split anyway? Tried out session A of the workout attached today and have some problems. 1) how long should the rest period be? i did it with bout 45-60s rest. 2) What do you mean by max? As in the max effort method used by the westside lifters? eg the one mentioned here:http://www.t-mag.com/html/body_133per.html Thanks a lot!
  6. lionel

    lionel Junior Member

    Hey, c'mon.. somebody help me please!
  7. Phreezer

    Phreezer Member

    Hey, I'm sorry... I forgot all about this post...I'll post workout b right now..

    Decline Dumbell Press 3x8 (-) 3x8(-) 3x8(-) 3x8(-) 3x8(-) 2x8 2x15 3x8(-)

    Flat Flys ------------ 2x8 2x8 2x8 2x8 2x8 1x8 1x15 2x8

    Push Press ----------3x3-5 3x3-5 3x3-5 3x3-5 max 3x3 2x12 3x3-5

    pullups (widegrip) 3xfail 3xfail 3xfail 3xfail 3xfail 2xfail 3xfail 3xfail

    Low Cable Rows 2x8 2x8 2x8 2x8 2x8 (off) 2x15 2x8

    Lat Raises (rear side) SUPERSET x10 x10 x10 x10 x10 (off) 1x15 x10

    Rotator work 2x10 2x10 2x10 2x10 2x10 (off) 1x15 2x10

    Skull Crushers 2x8 2x8 2x8 2x8 2x8 2x8 2x15 2x8

    Barbell Curls 3x5 3x5 3x5 3x5 3x5 3x5 2x15 3x5

    Pushdowns 2x10 2x10 2x10 2x10 2x10 (off) 2x15 2x10

    Hammer Curls 2x8 2x8 2x8 2x8 2x8 (off) 1x15 2x8

    Forearms 1x45 1x45 1x45 1x45 1x45 (off) 1x45 1x45

    Okay that's it...
    Last edited: Jan 13, 2004
  8. Phreezer

    Phreezer Member

    1) The rest period varies a little but I think about 1.5 - 3 minutes is about right...You should try and keep the workout around 1 hr - 1.5 hours... I talked to Animal Mass on the phone the other night, and he is going to tweak the program a little and back off the overall volume..I believe he wants to be able to finish each session in about an hour..

    2) It's Max..as in 1 Rep Max. Although Dual factor and West side have similarity, they are differant workouts. Max Effort days with West side are Heavy Singles, Doubles or Triples with lots of rest in between...Where Dynamic effort will focus primarily on speed like 8X2 @ 70% 1rm with only 45 seconds to one minute between sets...

    I like West Side...and am Definatly an advocate of the program. If you want to learn more about West Side..post something here, and I'm sure that between AM, Freddy, Gavin and Myself,,,we'll be able to give you the in's and out's of the program

    Take care,

  9. lionel

    lionel Junior Member

    Thanks phreeze! Didin't expect a reply after so long but i appreciated it. Will try to start a post once i get freed up from school work.
  10. rjl296

    rjl296 Junior Member

    i cant seeem to open the file , i have winzip though ???
  11. Phreezer

    Phreezer Member

    * (-)Low Incline Barbell Press/ Closegrip/ 5 Board Closegrip
    Dips (Low Chest Dips Followed by one set of Tricep Dips)
    Dumbell Extensions
    (-)Seated Military Press
    Dumbell Overhead Press
    Barbell Rows
    Upright Rows
    (-)Barbell Curls
    Dumbell Curls
    Forearms (one superset of wrist curls, reverse wrist curls, and twists)

    Session B (Thursday):

    (-)Decline Dumbell Press
    Flat Flys
    *Push Press
    Low Cable Rows
    Lateral Raises (rear, followed by side), Rotator Work (front, side, and rear)
    Skull Crushers
    (-)Barbell Curls
    Hammer Curls
    Forearms (one superset)

    Lower Body:

    Lower Back
    Abs, Obliques

    Session C (Tuesday):

    Hack Squats (Old school barbell style are my favorite)
    Straight Leg Deadlifts
    Reverse Hypers

    Session D (Friday):

    Squats (lighter)
    *Deadlifts/ Trap Shrugs
    Front Squats
    Glute/Ham/Calf Raises
    Donkey Calves
    Reverse Hypers
  12. Phreezer

    Phreezer Member

    You should just run winzip..it's a word doc file...
  13. finafreak

    finafreak Junior Member

    Do you go up on weight,.on every 2 sets?

  14. finafreak

    finafreak Junior Member

    When doin the box squat,.would you have be maxing out??

  15. Phreezer

    Phreezer Member

    Are you asking if you should max out while doing box squats?

    If that is your question then the answer is no... You use box squats to make your trad squat increase..
  16. bas4lizzife

    bas4lizzife Junior Member

    " Intense rest and recovery techniques should be utilized on a daily basis (10 min. cardio blasts, ultra-light load high rep work for flooding an area with blood 24 hours after working that area, contrast showers, massage, water consumption, stretching, etc. although, occasionally these should be avoided to allow the body to respond to a higher state of fatigue.)

    How do you incorporate this? For the high rep stuff would somethign like this be suitable..

    mon: workout a
    tues am: workout b tues pm: workout a high rep
    wed pm: workout b high rep
    thurs am: workout c
    friday am: workout d friday pm: workout c high rep
    saturday: workout d high rep

    and what about cardio blasts?? Is this just a short HIIT session?
  17. Gavin Laird

    Gavin Laird Junior Member

    "How do you incorporate this? For the high rep stuff would somethign like this be suitable..

    mon: workout a
    tues am: workout b tues pm: workout a high rep
    wed pm: workout b high rep
    thurs am: workout c
    friday am: workout d friday pm: workout c high rep
    saturday: workout d high rep"

    No. Just do 1 pressing and 1 pulling movment or 1 lower body movement if followiing a lower body day. Do it for time (2-6 minutes non-stop) with a load of around 30% 1RM. You should feel "better" when done than when you started.

    "what about cardio blasts?? Is this just a short HIIT session?"

    Can't speak for AM but here's 2 possibilities....

    1 - Active recovery - Would'nt even have to be interval work - i have a few guys doing a quite lengthy active warmup that focuses on the lower body prior to training upper body - they get the effective rise in temp pre-training but also get a chance to push some more blood through their legs and get mobile again. Seems to work just fine without doing an actual HIIT type session.

    2 - 30 second blasts on the stationary bike to increase blood flow and build just a little lactate. These can aid recovery from heavy low rep sessions and also speed rae of growth from what i have seen - presuem it is due to some growth factors / hormonse being mediated by lactic acid buildup but have no geek stuff on hand to prove it.


  18. unknownskull

    unknownskull Junior Member

    muy ineteresante, ahora tendre que traducir todo esto.
  19. BUMP . For Weighted chin-up and Trukker.....More Dual Factor Training (2003)
    Oldschool likes this.
  20. showstoppa

    showstoppa Member AnabolicLab.com Supporter

    Bumping this to the top. This is AnimalMass's DFHT training. Many on this board used it very successfully during the early 2000's (right when the board switched to the current layout.)
    Oldschool likes this.