Dual Factor Training - Page 4 - UK-Muscle Body Building Community

winger · 31-10-2006, 01:22 AM

Quote:

Originally Posted by big

smolov squat routine. The smolov routine is an eastern european dual factor routine renowned for putting 50-100lbs on people's squats within 3 months... if you can handle it

Click here.

**hackskii** · 31-10-2006, 03:29 AM

Quote:

Originally Posted by winger

Click here.

Damn,
Bumping that.

Magic Torch · 30-01-2007, 04:41 PM

Big,

What happens if you fail in one compound say I bench 4x5 and 1x3, but my other lifts are still on the up?

Do I deload for just that compound, or stay on the same weight until the other compounds fail too? and do 3x3 on everything?

Cheers - the routine is going well BTW

Jamie

crazycacti · 30-01-2007, 06:08 PM

personally i do the following...

if its bench i am concentrating on i will go to 3x3 (and 2x per week) for everything and load everything else up that little bit quicker...

however if its say squats i'm concentrating on - i would then drop only the bench to 3x3 and keep the weight stable untill i need to drop my squat down to 3x3

**big** · 30-01-2007, 06:16 PM

Quote:

Originally Posted by Magic Torch

Big,

What happens if you fail in one compound say I bench 4x5 and 1x3, but my other lifts are still on the up?

Do I deload for just that compound, or stay on the same weight until the other compounds fail too? and do 3x3 on everything?

Cheers - the routine is going well BTW

Jamie

It's your call. You need to let the goals of your program dictate that.

In your case, if your goal is to increase your bench, deload everything around your bench. If however you are going for overall size/strength, it's not worth deloading everything just because one lift is trailing off. The idea of a deload is to back off when you are just on the brink of full overtraining to allow you to recover and grow, and one or two bad sessions on one single lift probably isn't indicative of that.

Assuming everything else is going well, I would shoot for the same 5x5 with bench next session and see how you get on, while increasing everything else. It might have just been a bad session.

Cap is deloading each lift as appropriate and it's working well for him. In the past when I have run this routine, I have always deloaded everything together and it's worked well for me. But you need some trial and error the first time round to estimate when your lifts will start to trail off. No sense in deloading if you're still getting stronger.

Just bear in mind that next training cycle you probably need to start off your bench a bit lighter percentage-wise in order to try to match up your lifts as best as possible.

winger · 31-01-2007, 01:59 AM

Quote:

Originally Posted by big

Just bear in mind that next training cycle you probably need to start off your bench a bit lighter percentage-wise in order to try to match up your lifts as best as possible.

Nice!

Magic Torch · 31-01-2007, 08:08 AM

Quote:

Originally Posted by big

It's your call. You need to let the goals of your program dictate that.

In your case, if your goal is to increase your bench, deload everything around your bench. If however you are going for overall size/strength, it's not worth deloading everything just because one lift is trailing off. The idea of a deload is to back off when you are just on the brink of full overtraining to allow you to recover and grow, and one or two bad sessions on one single lift probably isn't indicative of that.

Assuming everything else is going well, I would shoot for the same 5x5 with bench next session and see how you get on, while increasing everything else. It might have just been a bad session.

Cap is deloading each lift as appropriate and it's working well for him. In the past when I have run this routine, I have always deloaded everything together and it's worked well for me. But you need some trial and error the first time round to estimate when your lifts will start to trail off. No sense in deloading if you're still getting stronger.

Just bear in mind that next training cycle you probably need to start off your bench a bit lighter percentage-wise in order to try to match up your lifts as best as possible.

Cool thanks, I think I will go with the same 5x5 next session next time and fail together and then deload.

Although I am focused on chest (as I do this 2x a week like Crazycati), so maybe next time I'll try that.

I started my Sust and Deca cycle this week too so maybe my failure may go a couple of weeks longer too.....

Crazycati how are you finding your routine? Are your lifts going well?

Thanks guys

Magic Torch · 31-01-2007, 08:08 AM

Quote:

Originally Posted by big

It's your call. You need to let the goals of your program dictate that.

In your case, if your goal is to increase your bench, deload everything around your bench. If however you are going for overall size/strength, it's not worth deloading everything just because one lift is trailing off. The idea of a deload is to back off when you are just on the brink of full overtraining to allow you to recover and grow, and one or two bad sessions on one single lift probably isn't indicative of that.

Assuming everything else is going well, I would shoot for the same 5x5 with bench next session and see how you get on, while increasing everything else. It might have just been a bad session.

Cap is deloading each lift as appropriate and it's working well for him. In the past when I have run this routine, I have always deloaded everything together and it's worked well for me. But you need some trial and error the first time round to estimate when your lifts will start to trail off. No sense in deloading if you're still getting stronger.

Just bear in mind that next training cycle you probably need to start off your bench a bit lighter percentage-wise in order to try to match up your lifts as best as possible.

Cool thanks, I think I will go with the same 5x5 next session next time and fail together and then deload.

Although I am focused on chest (as I do this 2x a week like Crazycati), so maybe next time I'll try that.

I started my Sust and Deca cycle this week too so maybe my failure may go a couple of weeks longer too.....

Crazycati how are you finding your routine? Are your lifts going well?

Thanks guys

crazycacti · 31-01-2007, 10:43 AM

4 weeks of PCT gone... (it was a harder recovery than normal for some reason too - possibly the tren me thinks...)

and my strength is still holding ... my weight is going down slowly (240lbs atm), but so is my waist too... happy days!!!

My squat is starting to fail though... always my weak point :( cest la vie

I'm actually enjoying training more whilst off atm

Magic Torch · 31-01-2007, 11:45 AM

Quote:

Originally Posted by crazycacti

4 weeks of PCT gone... (it was a harder recovery than normal for some reason too - possibly the tren me thinks...)

and my strength is still holding ... my weight is going down slowly (240lbs atm), but so is my waist too... happy days!!!

My squat is starting to fail though... always my weak point :( cest la vie

I'm actually enjoying training more whilst off atm

How about throwin some partials in there once you stall and make your routine Tri Factor training

I know what you mean tho, before I started my cycle I was enjoying my gym time more too, I think its the big compounds that do it - cause you KNOW you have trained the day after!

Keep it up mate

I'm keeping a log of this one now and i'll post my results in 8 weeks!

crazycacti · 31-01-2007, 12:02 PM

look forward to see the results!

I gained a lot of strength this last cycle - about 20kg on my bench/10kg on to the squat/10kg Deadlift/20kg Military Press...

i'm taking it easy this next two weeks and not going near failure... it feels soooo good for a change, no doms, no feeling drained after doing bench and deads on the same day ect....

Magic Torch · 31-01-2007, 12:18 PM

20kg on military press and bench is very good going mate, well done

Enjoy the next two weeks, you know its back to the grind stone after!

winger · 31-01-2007, 01:26 PM

Nice gains Crazy.

crazycacti · 31-01-2007, 06:32 PM

Quote:

Originally Posted by winger

Nice gains Crazy.

cheers bigman ;)

30-01-2007, 04:41 PM	#48 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,175 Blog Entries: 5	Re: Dual Factor Training Big, What happens if you fail in one compound say I bench 4x5 and 1x3, but my other lifts are still on the up? Do I deload for just that compound, or stay on the same weight until the other compounds fail too? and do 3x3 on everything? Cheers - the routine is going well BTW Jamie __________________ intentionally blank

30-01-2007, 06:08 PM	#49 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Re: Dual Factor Training personally i do the following... if its bench i am concentrating on i will go to 3x3 (and 2x per week) for everything and load everything else up that little bit quicker... however if its say squats i'm concentrating on - i would then drop only the bench to 3x3 and keep the weight stable untill i need to drop my squat down to 3x3 __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

31-01-2007, 10:43 AM	#54 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Re: Dual Factor Training 4 weeks of PCT gone... (it was a harder recovery than normal for some reason too - possibly the tren me thinks...) and my strength is still holding ... my weight is going down slowly (240lbs atm), but so is my waist too... happy days!!! My squat is starting to fail though... always my weak point :( cest la vie I'm actually enjoying training more whilst off atm __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

31-01-2007, 12:02 PM	#56 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Re: Dual Factor Training look forward to see the results! I gained a lot of strength this last cycle - about 20kg on my bench/10kg on to the squat/10kg Deadlift/20kg Military Press... i'm taking it easy this next two weeks and not going near failure... it feels soooo good for a change, no doms, no feeling drained after doing bench and deads on the same day ect.... __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

31-01-2007, 12:18 PM	#57 (permalink)
Magic Torch UK-M Swimsuit model Join Date: May 2005 Location: Essex Posts: 5,175 Blog Entries: 5	Re: Dual Factor Training 20kg on military press and bench is very good going mate, well done Enjoy the next two weeks, you know its back to the grind stone after! __________________ intentionally blank

31-01-2007, 01:26 PM	#58 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,332 Blog Entries: 1	Re: Dual Factor Training Nice gains Crazy. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.