I've read it over and over, but it doesn't seem to guide you through it so that you know how to utilize the program. maybe someone can help me with some examples. Fir instance, it doesn't tell you whether or not 1 workout a week is done to failure, or if it's only every couple of weeks. I'd appreciate it if someone could explian it to me like I was reading "DFHT for Dummies." I really wanna start this program, but I'm lost. can someone give me a breakdown of say an 8 week cycle? Which reps are performed to failure, which are fatigue weeks and recovery weeks....I'm lost
MESO-Rx
Anabolic Steroids
I just don't undrstand DFHT
- Thread starter Slyder190
- Start date
Grizzly
New Member
If I'm not mistaken, none of them should be taken to failure.
eleven11
New Member
Slyder190 said:
You might have to wait for B.H for an answer.
AnimalMass or Phreezer would also be aptly qualified to answer.
Ramstein II
New Member
DFHT confusion
Hopefully someone who uses duel factor training will explain. I would recommend reading about muscle physiology and the way in which muscles grow. Let me just say this for those who may not know. “Hypertrophy” means what we commonly call muscle growth. It specifically means that the muscle fibers you have get larger, not that you get more muscle fibers. Growing more muscle fibers is “hyperplasia” and is not proven in humans and would require extreme tensions. I wouldn’t even worry about hyperplasia. Muscle fibers have various parts. Think of them like tiny water balloons–the long tubular kind. The rubber part would be the structural part that is made up of proteins. The sarcomere. The water in the balloon is the goo that is in your muscles and contains organelles, such as mitochondria (these process substances ie. “food” for energy), ATP which is muscle food, and CP (creatine phospate) which is also used in the process of using food for energy. The goo in the muscle is “sarcoplasm.”
The muscle hypertrophies in two ways: 1. the protein part gets bigger (sarcomere hypertophy) and hence stronger. This would be the skin of the water balloon getting thicker and 2. the sarcoplasm gets fuller or denser (with fluid and with the various constituents). This would be like adding more water to the balloon.
Sarcomere hypertrophy occurs from tension busting up or damaging the protein constituents of your muscle (mostly myosin and actin) which repair in greater numbers. Sarcomplasm hypertropy occurs from fatigue which exhausts food stores in the muscle. The body says “we need to store more stuff in the muscle.” Thus, increasing tension is necessary for sarcomere hypertophy. This dictates progressive loading. Volume and repetitive bouts of anaerobic work (at least using 60% of your 1 rep max) causes fatigue in the muscle and the increase in sarcomere hypertophy.
Your muscles have hormones in them, such as IGF 1, Testosterone, and GH. When you bust them up through training, the fibers spill their contents all over the muscle, bathing them with these hormones which are then used to repair very muscle from which they spilled. Your body may also detect the damage and release more of these anabolic agents to repair the muscle–hence why weight lifting is said to increase testosterone levels.
What I’ve just described to you is “supercompensation” theory. This theory also holds that working the muscle beyond what is required to induce the maximum growth rate is a waste of time. This theory also holds that training a muscle before it is supercompensated is detrimental for a variety of reasons, including poor workout, and break down of damaged tissue leading to overtraining.
The other factor not mentioned so far is the CNS. When you workout, your CNS (nervous system) takes a beating too. This requires more time to “heal” than your muscles, which repair quickly. Thus, under supercompensation theory your workouts should be designed to allow adequate time for your CNS to recover, but not so long that your muscles lose their supercompensation. What I’m stressing here is the importance of TIMING under supercompensation theory.
Duel factor training arises out of the Eastern Bloc countries which found that their weight lifters could train like crazy, I mean really push it with extreme workouts–perhaps even multiple times a day and still progress. However, after about 3 weeks of this hammering their performance would go down. They needed a break. So, they designed these programs to vary volume with it high and increasing for 3 weeks and then a 4th week of rest.
Now, I’m not so sure that supercompensation theory and this duel factor idea are mutually exclusive. I actually reconcile them and frankly disregard this duel factor phenom for the most part. I think what we really have is training phenomenon showing when overtraining occurs and when you should rest when your adaptive capacity is being exceed for short times. I do the same thing instinctively by simply resting for a week if I need it or by reducing my volume for several times. The differnence is that I don’t intentionally overtrain for 3 week increments.
Hopefully someone who uses duel factor training will explain. I would recommend reading about muscle physiology and the way in which muscles grow. Let me just say this for those who may not know. “Hypertrophy” means what we commonly call muscle growth. It specifically means that the muscle fibers you have get larger, not that you get more muscle fibers. Growing more muscle fibers is “hyperplasia” and is not proven in humans and would require extreme tensions. I wouldn’t even worry about hyperplasia. Muscle fibers have various parts. Think of them like tiny water balloons–the long tubular kind. The rubber part would be the structural part that is made up of proteins. The sarcomere. The water in the balloon is the goo that is in your muscles and contains organelles, such as mitochondria (these process substances ie. “food” for energy), ATP which is muscle food, and CP (creatine phospate) which is also used in the process of using food for energy. The goo in the muscle is “sarcoplasm.”
The muscle hypertrophies in two ways: 1. the protein part gets bigger (sarcomere hypertophy) and hence stronger. This would be the skin of the water balloon getting thicker and 2. the sarcoplasm gets fuller or denser (with fluid and with the various constituents). This would be like adding more water to the balloon.
Sarcomere hypertrophy occurs from tension busting up or damaging the protein constituents of your muscle (mostly myosin and actin) which repair in greater numbers. Sarcomplasm hypertropy occurs from fatigue which exhausts food stores in the muscle. The body says “we need to store more stuff in the muscle.” Thus, increasing tension is necessary for sarcomere hypertophy. This dictates progressive loading. Volume and repetitive bouts of anaerobic work (at least using 60% of your 1 rep max) causes fatigue in the muscle and the increase in sarcomere hypertophy.
Your muscles have hormones in them, such as IGF 1, Testosterone, and GH. When you bust them up through training, the fibers spill their contents all over the muscle, bathing them with these hormones which are then used to repair very muscle from which they spilled. Your body may also detect the damage and release more of these anabolic agents to repair the muscle–hence why weight lifting is said to increase testosterone levels.
What I’ve just described to you is “supercompensation” theory. This theory also holds that working the muscle beyond what is required to induce the maximum growth rate is a waste of time. This theory also holds that training a muscle before it is supercompensated is detrimental for a variety of reasons, including poor workout, and break down of damaged tissue leading to overtraining.
The other factor not mentioned so far is the CNS. When you workout, your CNS (nervous system) takes a beating too. This requires more time to “heal” than your muscles, which repair quickly. Thus, under supercompensation theory your workouts should be designed to allow adequate time for your CNS to recover, but not so long that your muscles lose their supercompensation. What I’m stressing here is the importance of TIMING under supercompensation theory.
Duel factor training arises out of the Eastern Bloc countries which found that their weight lifters could train like crazy, I mean really push it with extreme workouts–perhaps even multiple times a day and still progress. However, after about 3 weeks of this hammering their performance would go down. They needed a break. So, they designed these programs to vary volume with it high and increasing for 3 weeks and then a 4th week of rest.
Now, I’m not so sure that supercompensation theory and this duel factor idea are mutually exclusive. I actually reconcile them and frankly disregard this duel factor phenom for the most part. I think what we really have is training phenomenon showing when overtraining occurs and when you should rest when your adaptive capacity is being exceed for short times. I do the same thing instinctively by simply resting for a week if I need it or by reducing my volume for several times. The differnence is that I don’t intentionally overtrain for 3 week increments.
You should read some of Bryan Haycock's articles.
Grizzly
New Member
IIRC, there shouldn't be a question like this. I don't have Word on this machine, so I can't read the DFHT documents, but I believe Animal Mass made a fuck up proof program. The sets/reps/weights? are already laid out. You simply print the document and follow it.
You need to read the article bro.. Start with the Loading phase... It will take a couple of weeks to get a good understanding on what your max weight for total amount of weight will be.. BUT YOU DO NOT GO TO FAILURE! There's no need to go to failure. .the goal is to use a weight that is challanging, but not to the point of total muscular failure....Like if a set is 2X5 you will want to use a weight that allows you to get all 5 reps but would be difficult to get maybe 6 or 7 reps with.. Say you can do 315lbs on bench for 4 reps.. and that's it..you fail on the 5th rep.. you would then want to drop the weight down enough that you could do a full 5 reps... focus on using somewhere around 295-305.. this way you can get that 5th rep, but probably not a 6th..and certainly not a 7th.. and this holds true the other way.. DO not use a weight that you can do for 10 reps for a set of 2x5. that's the point.. YOU never go to failure but you always train close to the threshold.. this allows for better recovery while still working the muscle to nearly the same level of fatigue.
Perhaps we can get Animal Mass to re-post his DFHT workout .. but you can follow this link and get some more answers about the program.. IT's pretty idiot proof.
http://boards.elitefitness.com/forum/showthread.php?threadid=231467&highlight=DFHT
Perhaps we can get Animal Mass to re-post his DFHT workout .. but you can follow this link and get some more answers about the program.. IT's pretty idiot proof.
http://boards.elitefitness.com/forum/showthread.php?threadid=231467&highlight=DFHT
Last edited:
AnimalMass
New Member
whew, Look what all I missed while I was gone! I don't have time to answer this thread in detial right now, but I want this repsonse to bump it up so I can dive into it.
I will repost DFHT, with a few changes and revisions (nothing major), and I'll try to orient it more "for dummies" as you say.
AnimalMass
I will repost DFHT, with a few changes and revisions (nothing major), and I'll try to orient it more "for dummies" as you say.
AnimalMass
Similar threads
