Haven't heard from AnimalMass, anyone that can understands DFHT that can help me?

[Slyder]

I'm still not straight on how to apply this program, but really want to start it. anyone who can help me out, I'd really appreciate it.

 

[Beefster]

Do you have a specific question?

Have you read the material in the following links?

http://www.readthecore.com/200501/reynolds-dual-factor-training.htm

http://www.readthecore.com/200502/reynolds-dual-factor-training.htm

 

[getswoll]

I've been cycleing it since last January, with a brief pause when I hurt my shoulder in the spring. Fire away, but from what I've read, I can't imagine I or anyone else can explain anything else to you that has not already been posted by AM or put in a sticky.... unless of course we can put it in different words. But, keep asking, it is the only way people learn, and the only way to truly understand.....

Pax,
GS

 

[Slyder]

I've been cycleing it since last January, with a brief pause when I hurt my shoulder in the spring. Fire away, but from what I've read, I can't imagine I or anyone else can explain anything else to you that has not already been posted by AM or put in a sticky.... unless of course we can put it in different words. But, keep asking, it is the only way people learn, and the only way to truly understand.....

Pax,
GS

Thank you. I don't understand just by reading the stickies, or the articles, which is why i'm asking. i really want to try this routine out. So with that in mind...

Okay, for starters, I understand loading and deloading, as I used these principles while doing the 5x5 routine. But for DFHT for example, let's say one exercise calls for 4 sets of 10 reps with the same weight for each set. Now, do I have to find out what my 4 set 10RM for that exercise may be and then use a percaentage of this number to start with and then add to that weight each week? so let's say I can do a 4 set 10Rm with 300lbs for an exercise. Would I start out with 4 sets of say 260lbs, and add to this weight wach week? Like 270 the 2nd weeks and so on?

 

[getswoll]

....But for DFHT for example, let's say one exercise calls for 4 sets of 10 reps with the same weight for each set. Now, do I have to find out what my 4 set 10RM for that exercise may be and then use a percaentage of this number to start with and then add to that weight each week? so let's say I can do a 4 set 10Rm with 300lbs for an exercise. Would I start out with 4 sets of say 260lbs, and add to this weight wach week? Like 270 the 2nd weeks and so on?

Ok, the most important thing for this aspect of the DFHT, is that you complete all the reps. This means that unless you are an APT factory, you will not be able to do 4 sets of 10 at your 10RM. However, I wouldn't just pick an abstract percentage of your 10RM to do. I would suggest picking up a weight and using it for you first workout, it will give you a great sense of what you can/should do in subsequent workouts. For example:

if your 10RM is 300
perhaps try 250-60 for you first attempt at the 4X10. that might be too much, or too little, if it is too little do it anyway, if it is by far too much, drop weight a bit and continue. After you work with the weight, you should be able to read what your body is telling you you can do. After you successfully complete the 4x10 a couple times, you can start to add a bit of weight (5-10 pounds). E.g.
week one:250, week two:250, week three: 255-60 and so forth

hope this helps a bit.

Pax,
GS

PS: if you haven't already been told, check the ego at the door and do what you should do.
PPS: remember that even a 5 pound increase, will result in 200 pounds extra lifted......

 

[Slyder]

Ok, the most important thing for this aspect of the DFHT, is that you complete all the reps. This means that unless you are an APT factory, you will not be able to do 4 sets of 10 at your 10RM. However, I wouldn't just pick an abstract percentage of your 10RM to do. I would suggest picking up a weight and using it for you first workout, it will give you a great sense of what you can/should do in subsequent workouts. For example:

if your 10RM is 300
perhaps try 250-60 for you first attempt at the 4X10. that might be too much, or too little, if it is too little do it anyway, if it is by far too much, drop weight a bit and continue. After you work with the weight, you should be able to read what your body is telling you you can do. After you successfully complete the 4x10 a couple times, you can start to add a bit of weight (5-10 pounds). E.g.
week one:250, week two:250, week three: 255-60 and so forth

hope this helps a bit.

Pax,
GS

PS: if you haven't already been told, check the ego at the door and do what you should do.
PPS: remember that even a 5 pound increase, will result in 200 pounds extra lifted......

Well I wouldn't find my 10RM, I'd find out what my 4 seet 10RM would be before I begin. Then I would use a percentage of the number. So say i can do 300 for 4 sets of 10, and rep #10 being the absolut final rep I can grind out, I would pick then a lower weight, say 260ls(for example) and start with this and work my way up each week correct?

 

[getswoll]

Well I wouldn't find my 10RM, I'd find out what my 4 seet 10RM would be before I begin. Then I would use a percentage of the number. So say i can do 300 for 4 sets of 10, and rep #10 being the absolut final rep I can grind out, I would pick then a lower weight, say 260ls(for example) and start with this and work my way up each week correct?

no, if you could do 4 sets of 10 reps at 300, then that is what you would do. Like I said earlier, don't go on abstract percentages, do what you can do.

Pax,
GS

 

[Slyder]

no, if you could do 4 sets of 10 reps at 300, then that is what you would do. Like I said earlier, don't go on abstract percentages, do what you can do.

Pax,
GS

Okay, I understand that, but I thought we weren't supposed to be working to failure too often at all on this program.

 

[getswoll]

Okay, I understand that, but I thought we weren't supposed to be working to failure too often at all on this program.

that's not technically absolute failure, you are still getting the rep, you are not failing on it.

Pax,
GS

 

[Slyder]

that's not technically absolute failure, you are still getting the rep, you are not failing on it.

Pax,
GS

so I'd use a weight that is less than my 4 set 10Rm is what you're still saying? Tie in week 3 and break by week 4?

 

[getswoll]

I really don't know any clearer way to state what you should do...... As was said before, regardless of what you think you should do, quit trying to overthink the program. Go with a weight your first time in. If it is too light, add to it your next time; just make sure you are completing all the assigned reps.

GS

 

[combat_action]

Slyder, I read your other post over at elitefitness and everyone is saying the same thing...

1. You are not training to absolute failure.
2. Don't be so damn mathematic!! 60% +12.5% of three weeks ago...
2. For your 4x10, pick a weight that you can do ALL the reps on. If you happen to fail on #10 of the fourth set, good job, you still did it. I'm almost starting on my DFHT training, and I'm probably going very conservative on my first week. If it's too light, I'll bump the weight to where it's needed and add an extra week. BTW, if your 4x10 is too light for you, try decreasing your rest periods or slow down the tempo. I hope this will help you. It's the same thing everyone else on this and the other board already said, I just simplified it. Good Luck!!!!

 

[s-reflex]

rest with standard 5x5

sorry for this, but I just want to ask, how much rest between sets someone need in original 5x5 program? is thi 1.5 minute or 2 minute or powerlifting 3-5 minute?

thx

 

[Grizzly]

I don't think there is a set quantity of rest. Lift when you are ready. I like to keep my rests a little shorter so my weights probably suffer as a result, but I don't mind. In some respects I think that difficult is difficult regardless of the actual resistance. Therefore, results are similar.

 

[s-reflex]

But it is a lot of difference between 1.5 minute and 4 minutes rest

 

[getswoll]

But it is a lot of difference between 1.5 minute and 4 minutes rest

Alot of it depends on what you are shooting for. If you are leaning more to the aerobic/endurance end, 1.5 (well, idealy you would be around 45sec, but anyway). I do the DFHT and on my working sets it is very normal to rest upwards of 3:45 between sets. As Grizzly said, it really is up to what your body will allow you to do, there is no concrete solution.

Pax,
GS

 

[Grizzly]

But it is a lot of difference between 1.5 minute and 4 minutes rest

Ok, the absolute magic number for rest is 1 minute and 58 seconds. You dragged it out of me. You should think about being an interrogator for the gov't.

 

[combat_action]

But it is a lot of difference between 1.5 minute and 4 minutes rest

I've just finished week 4 of the 5x5 (volume). I have to say, the first week or two I tried to keep my rest periods fairly short (1-2 minutes). This is mostly because these initial weeks should be pretty easy in regards to weight. The last two weeks had me resting for 2-3 minutes easy. I tried not to go beyond that because I'd be in the gym forever. My workout time increased with every week. Definately no set formula, but this should help.

 

[s-reflex]

Ok, the absolute magic number for rest is 1 minute and 58 seconds. You dragged it out of me. You should think about being an interrogator for the gov't.

Bro I'm not joke with rest question. Fiziologically, rest longer then 3 minutes, has ATP elements and don't decrease next set strenght like 2 minutes rest.

Supercompenzation powerlifting programs with linear strenght increase (progressive loading on every set on training) has rest on main exercises between 4 - 10 (!) minutes. That's why I'm asking.

 

[getswoll]

Bro I'm not joke with rest question. Fiziologically, rest longer then 3 minutes, has ATP elements and don't decrease next set strenght like 2 minutes rest.

Supercompenzation powerlifting programs with linear strenght increase (progressive loading on every set on training) has rest on main exercises between 4 - 10 (!) minutes. That's why I'm asking.

You're overthinking this, just like slyder was. Physiologically, it depends on your own person as to what rest length is the best. Most of your ATP is replaced within the first minute; also most of the lactic acid is removed. However, as you pointed out, the longer you wait, the closer to 100% you will get (closer, not all the way) which is way PL workouts that might have max effort sets in them usually require more rest.

Pax,
GS

PS: you have to tinker with your own rest times. No abstract number me, or Grizzly, or AM, or CA feeds you will do you any good if it is not what you need physiologically.