Magic Torch

I have been training for a while now - about three years, I have a good diet and have used AAS for 2 cycles and gained well on them. I now thinking about Dual Factor Training as I havent yet tried it and I've heard a lot about.

Now to the point does anyone know any decent examples of a workout that has worked for them in the past? or where I can find some journals etc on the web?

:lift:

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Nameless

Hey mate,

I have used the dual factor method of training in the past and i must say it beats the hell out of single factor in terms of gains from my experience - if you use it correctly ofcourse...

Here is a sample workout that i used in the past. The workouts concist of 2 weeks of regular training, 4 weeks of loading and 2 weeks of de-loading. And the workout schedule will look like this -

Regular Training -

Monday - Lower Body 1
Tuesday - Upper Body 1
Wednesday - Off
Thursday - Upper Body 2
Friday - Off
Saturday - Lower Body 2
Sunday - Off

This will be used for 2 weeks - you can create your own workouts for LB 1, and a different workout for LB 2 (for example, on the second day you could substitute leg press for squat, and/or laying leg curls for SLDL) - and the asme rules apply for upper body training

The loading phase will look something like this -

Monday - Upper body 1
Tuesday - Lower body 1
Wednesday - Upper body 2
Thursday - Lower Body 2
Friday - Off
Saturday - Upper Body 1/2
Sunday - Lower Body 1/2

The loading phase will take a **** load out of you and you will be very tired and at the end of this phase, volume should be low/medium and high intensity workouts are essential

The De-Loading phase will be outlined like this -

Monday - Upper Body 1
Tuesday - Off
Wednesday - Off
THursday - Off
Friday - Lower Body 1
Saturdy - Off
Sunday - Off

This phase will allow your body to rest and repair itself, most gains in the program will occur during this phase...

From my experience i find that it is also good to strategic condition before you use a program like this...

If you dont know what this means then it basically works like this...

Before you use a highly demending program you should take between 9 - 11 days off from training.

During this phase it is important to eat to maintain the mass you have gained in the past, it is essential that you do not let your calories or protein drop below maintainence (sp?) level as you may lose some of your previous gains.

This condition will allow your body to get lazy, basically. You will not be stimulating your muscles anymore and your body should get used to it.

Then when you jump into a program with principles like dual factor has your body will be shocked into growth.

Hope this helps mate and have fun training

Nameless

Ps - i wrote this kinda quickly (off the top of my head) so if anyone can correct anything i have said that maybe incorrect i would appreciate it

Magic Torch

Thanks mate that's great, what sort of rep range 6-8? Excercises i'm thinking:

Lower Body 1:
Squat
SLDL
Calf Raises

Lower Body 2:
Leg Press
Leg Ext
Dead Lift

And when I do 1 and 2 during loading:
Leg Ext
Good Morning
Squat
DLift

Upper Body 1:
Bench Flat
Dips
Barbell Curl
Close Grip BP

Upper Body 2:
Incline Press
Pull Overs
Hammer Curls
Skull Crusher's

What do you reckon?

Big time thanks for your help

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Nameless

Yeah mate that looks on target!!!

These exercises are key though if you want major hypertrophy gains -

Essential -
Wide Grip Pull Ups
Bench Press (flat, Incline or Decline) / Flat & Incline Preferred
Military Press
Some Leg Pressing movement (squat/leg press)
Seated rows/t-Bar rows (which ever one you prefer)
SLDL/Hamstring Curl (which ever one again)
Weighted Dips
Donkley Calf Raises

Unnecessary -
Barbell Curl
Tricep Extension
Hammer Curls
Preacher Curls
Side/Lateral/Front Raises
Shrugs


If i would change anything about the routine when i did it i would deffinetaly use more dumbbells than barbell - i find i can hit my chest really well when i use dumbbells, same with shoulders but not as much as with chest - i just basically stuck with all main compound movements and added in barbell curls and an extension movement.

I am only 17 though and i used this a year ago - i am sure there are more experienced users on the board that could help you out alot more extensively then i can - i havent had the experience you see , but im glad you found my info useful.

See you later & have a good day - good luck w/ the workout

Nameless