Ketomaniac - Dual Factor Hypertrophy Training

[KetoManiac]

After some good bulking using the ABCDE diet with a mix of German volume training & Hypertrophy-specific training (HST), I’m finally ready to do some long term bulking. I used the ABCDE dieting methods to get my weight up to a reasonable amount of weight while maintaining my current body fat level (I even dropped a little fat). It will definatly be used in the future for when I come across plateaus (you can check out my journal here http://www.discussfitness.com/forums/showthread.php?t=9253).

Dual Factor Hypertrophy Training (DFHT)
http://www.asylum-strength.com/dual.htm

I recently came across a program called Dual Factor Hypertrophy Training (DFHT) . It incorporates some power lifting methods (like dual factor training hence the name) as opposed to the most frequently used "super compensation/one factor theory" which is used by most bodybuilders. In simple terms, training to failure once a week then resting a week is not a good way to go about training whether your goal is hypertrophy, strength, or anything else. The goals of the program is to produce hypertrophy (and strength gains as well) while doing 3-4 weeks of "loading" followed by 1-2 weeks of deloading. During this time, I’m also going to do some boxing training (plyometrics and weighted/non-weighted GPP) and conditioning.

I'm going to be using the volume and reps that were reccomended, but will change around some exercises to suit my equipment and goals.

Upper Boday Session A (Monday):
* Low Incline Dumbell Bench Press
Close-grip Bench Press
Rack Lockouts
Decline Chest Flyes
Tricep Dips
Dumbell Tricep Extensions
(-)Seated Military Press
Dumbell Overhead Press
Barbell Rows (AM’s Way)
(-)Pulldowns
Upright Rows
(-)Barbell Curls
Dumbell Curls
Superset - Behind Back wrist curls
Reverse Wrist curls
Wrist Curls

Upper Boday Session B (Thursday):
(-)Decline Dumbell Press
Flat Flys
*Push Press
(-)Pull-ups
One Armed Rows
Superset - Rear Lateral Raises
Lateral Raises
Internal Rotation
External Rotation
Front Rotation
Skull Crushers
(-)Barbell Curls
(-)JM Press
Hammer Curls
Superset - Farmers walk
Plate Pinches

Lower Body Session C (Tuesday):
*Barbell Squats
*Goodmornings
*Cleans
Barbell Hack Squats
Straight Leg Deadlifts
Weighted Calf Raises
Dimel Deadlifts
Weighted Crunches
Lying Leg Raises
Weighted Side Crunches

Lower Body Session D (Friday):
Squats (lighter)
*Deadlifts
Trap Shrugs
Front Squats
Glute-Ham Raises
Weighted Calf Raises
Seated Calf Raises
Romanian Deadlifts
Weighted Crunches
Lying Leg Raises
Weighted Side Crunches

- exercises with a (-) will have a eccentric rep done at the end of the set during the last two loading weeks
- exercises with a (*) will be done explosively and I will perform my 1RM every 8 weeks for these exercises
- static stretches will be done after workouts
- and of course, sets will be 1-2 rep(s) short of failure

There will be three weeks of loading, then one week of deloading where I take out some exercises/volume and drop the weights by 10%.

The sets and reps will be done like shown in the link.

On Wednesday, I will be doing this for my boxing training:

Wednesday:
*Heavy Bag Boxing 15 minutes
-Jumping Jacks
-Burpees
-Star Jumps
-Shuffle Splits
Clap-pushups 3 sets of 8 reps
Ballistic Pushups 2 sets of 8 reps
Standing Chest Throw 1 set of 10 reps
Seated Overhead Throw 1 set of 10 reps
Mountain Climbers 2 sets of 12 reps (per leg)
Depth/Box Jumps 2 sets of 6 reps
Singe Leg Hops 2 sets of 8 reps
Wheelbarrow Push 7 minutes

* = done in intervals of 1 minute working, and 30 second resting. Each week adding 1 minute of working and 15 seconds of resting until 3 minutes working and 1 minute resting time is reached.
- = done in a circuit fashion of 30 seconds per exercise for 4 sets

It may seem like a lot, but in reality its quite short since the rest between sets are pretty short.

Diet:

I will be eating at a calorie surplus during this time (bulking). My total calories and ratios will be approximately:

Calories - 2900
Fats - 73 grams (19 saturated)
Carbohydrates - 357 grams (41 fiber)
Protein - 200 grams

It’s a 45/30/25 (carb/pro/fats).

Supplements:

These are the following supplements I will be taking, the dosages, and when:

Vitamin C - 500mg pre workout, 500mg post workout
Vitamin E - 200 IU post workout
Multi Mineral - 1 tablet post workout
Multi Vitamin - 1 tablet in the morning
Zinc - 25 mg 30 minutes before bed

I will get at least 6 hours of sleep during the week and 8+ on the weekends.

Measurements
measurements will be posted up tommorow.

- thanks to Damien, EAE, and decypheredbeats for helping me set this up.

[KetoManiac]

11.24.03 - Upperbody Day 1, Loading Week 1

Training:

weights(pounds)xreps

Incline Dumbell Bench Press (max out) - 44x1, 48x1
Close-grip Bench Press - 80x8
Rack Lockout - 95x8
Decline Chest Flyes - 20x10, 20x10
Tricep Dips - bodyweightx10
Seated Dumbell Extension - 30x10, 30x10
Seated Military Press - 65x5, 65x5, 65x5
Standing Overhead Press - 25x8, 25x8
Bent Over Barbell Rows - 80x8, 80x8, 80x8
Lat Pulldowns - 90x8, 90x8
Upright Rows - 50x10, 50x10
Barbell Curls - 50x10, 50x10
Dumbell Curls - 15x10, 15x10
*Reverse Wrist Curls - 35x15
*Wrist Curls - 35x15
*Behind Back Wrist Curls 35x15

Since it was my first upperbody workout and I didn't want to reach failure, I started out with low weights. Next week, I'll increase the weights for the exercises in red.

Diet:
Breakfast:1 cup oatmeal, 10 ounces milk (1%), 1 glass orange juice
Snack: 2 slices whole wheat bread
Lunch: Ham/cheese sandwhich, low fat chips, fruit snacks
Pre Workout:1 cup cocoa puffs, 12 ounces milk (2%), 1 tablespoon peanut butter
Post Workout: 3 eggs (1 yolk), 8 ounces milk (2%), 8 ounces orange juice, sweet tarts
Dinner: 1 chicken breast, carrots, french fries
Snack: Atkins morning start bar, 1/2 cup of almonds, slim jim
Before Bed:missed it

Diet went pretty good today. I'm aiming to eat as clean as possible.

Sleep:
5.75 hours

[nickk23]

Quick question, don't you find the DFHT program is very similar to the HST program in principle?

[KetoManiac]

Originally Posted by nickk23

Quick question, don't you find the DFHT program is very similar to the HST program in principle?

In a way it is since both programs don't use the supercompensation method. Although, HST = linear periodization while DFHT = conjugative periodization.

[KetoManiac]

11.25.03 - Lowerbody Day 1, Loading Week 1

Training:

weights(pounds)xreps

Barbell Squats - 90x5, 90x5, 90x5, 90x5, 90x5
Barbell Good Mornings - 70x5, 70x5, 70x5
Cleans - 70x5, 70x5, 70x5
Hack Squats (free weights) - 70x8, 70x8
Straight Legged Deadlifts - 90x8, 90x8, 90x8
Weighted Calf Raises - 100x10, 100x10, 100x10
Dimel Deadlifts - 70x10, 70x10
Weighted Crunches - 25x10, 25x10, 25x10
Weighted Side Crunches 10x10

Same principal as yesterday's workout. I didn't want to hit failure so I took it safe and went a little low with the weights. The exercises in red means I'll increase the weight next workout.

Diet:
Breakfast: 1 cup reeces peanutbutter cup cereal, 10 ounces milk (skim), 1 glass orange juice
Snack: bag of baked lays
Lunch: Ham/cheese sandwhich, low fat chips
Pre Workout: Multi-grain bagel with peanut butter, 10 ounces orange juice,
Post Workout: 24 ounces milk (skim), sweet tarts, 8 ounces orange juice
Dinner: steak, spanish rice (with beef)
Snack: 1/3 cup almonds, 8 ounces milk (skim), atkins cereal, slim jim
Before Bed: slim jim, 10 ounces milk (skim)

Diet wasn't as clean as yesterday, but still okay .

Sleep:
6.5 hours + 1 hour nap

Misc.
These past 2 days have been exhausting. Since its been 10 days since I last worked out, I been pretty tired. I even took a nap today which I haven't taken in awhile. I'm really liking these workouts though. They only take an 50 minutes.

[abarlament]

Looks like you got things solid here hotdog, why don't I ever see you on IM anymore?

[KetoManiac]

Originally Posted by abarlament

Looks like you got things solid here hotdog, why don't I ever see you on IM anymore?

I'm not really on much these days.

[KetoManiac]

11.26.03 - Boxing Conditioning Workout

Training:

sets x reps

Shadow Boxing 1 minute working, 30 seconds rest x 10

-Jumping Jacks
-Burpees
-Star Jumps
-Shuffle Splits

Clap-pushups: 1x8, 1x8, 1x7
Ballistic Pushups: 1x7, 1x6, 1x5
Mountain Climbers (per each leg): 1x12, 1x12
Depth Jumps: 1x6, 1x6
Singe Leg Hops: 1x8, 1x8

The workout was more exhausting then I thought it would be. I took out wheelbarrow pushes, standing chest throw, and seated overhead throw. In the future, I'll probably put them back in, but for now I will have to stick with what I have, so I can condition myself.

For the circuit exercises, I was only able to do 30 seconds of everything on the first circuit (there are 4 circuits). For the rest of the circuits, I would rest for the remanding time once I did all I could.

I also decided to stick with the boxing intervals for one more week so I can get used to it.

Diet:

Breakfast: 1 cup rieces peanutbutter cups, 10 ounces milk (skim), 2 slices bread
Lunch: ham/cheese sandwich, low fat chips
Pre workout: 1 cup captain crunch berries, 10 ounces milk (2%), .5 tablespoon peanut butter
Post workout: 10 ounces fruit juice, sweet tarts, 8 ouces milk (2%), 1/2 cup cottage cheese
Snack: peanut butter, multi-grain bagel, 10 ounces gatorade
Dinner: Hamburger on bun
Before bed: hamburger, spanish rice (with meat)

Sleep:
5 hours

Misc.

Today's workout was alot harder then I expected. Becuase of that, dropping a few exercises was neccesary. Hopefully next week, this workout will be a bit easier.

[KetoManiac]

11.27.03 - Upperbody Day 2, Loading Week 1

Training:

weights(pounds)xreps

Decline Dumbell Bench Press - 40x8, 40x8, 40x8
Flat Flyes - 25x8, 25x8
Push Press - 90x4, 90x4, 90x4
Pullups - bodyweightx3, bodyweightx2, bodyweightx2
One Armed Rows - 45x8, 45x8
Bent Over Lateral Raises - 15x10, 15x10
Lateral Raises - 20x10, 20x10,
Interal Rotation - 10x10, 10x10
External Rotation - 10x10, 10x10
Front Rotation - 10x10, 10x10
Barbell Curls - 70x5, 70x5
JM Press - 40x10, 40x10
Hammer Curls - 25x8, 25x8
*Static Holds (per dumbell) - 70lbsxfailure, 70lbsxfailure
*Plate Pinches- 45xfailure, 45xfailure

Some exercises here I have never done before so I went real light (like JM press and Push Press). For static holds and plate pinches, failure means until I can't hold it anymore.

Diet:
Breakfast:1 cup oatmeal, 10 ounces milk (1%), 1 glass orange juice
Snack: spanish rice (with meat), slice whole wheat bread
Lunch: Turkey, yams (with marshmellows), mashed potatoes, peas with onions, regular soda
Snack: 1.5 cups frosted cheerios, 10 ounces milk (1%)
Pre Workout:2 nature valley bars (oats & honey), 1 1/2 slices bread, 8 ounces orange juice
Post Workout: 16 ounces orange juice, 8 ounces milk (2%), 1 cup yogurt (lowfat)
Snack:slim jim
Before bed: nothing

I snacked on little goodies like crackers, pepperoni, fruits/veggies, salomi, etc throughout the day.

Sleep:
10.25 hours

Misc.
Happy thanksgiving everyone. Thanks to vacation, I got plenty of sleep today and I feel I need it. I have a bad case of DOMS from yesterday's boxing workout.

[gdawg0987]

Looks like a pretty good w/o routine. You ever get your starting stats measured so you can track progress?

[KetoManiac]

Originally Posted by gdawg0987

Looks like a pretty good w/o routine. You ever get your starting stats measured so you can track progress?

Yuh, I just keep forgetting to put them up.

[KetoManiac]

11.28.03 - rest/ weighted GPP

Training:

I was supposed to do lowerbody workout 2 today. I couldn't though, becuase my schedule today was too full. All day i was moving around furniture and packing/unpacking things since were moving. At least its a good form of weighted GPP (general physical prepardness).

Diet:
Breakfast:1 cup cap'n crunch berries, 8 ounces milk (2%), 13 ounces orange juice
Snack: 2 slices pizza
Lunch: 1 slice of pizza, 8 ounces milk (2%)
Snack: 1.5 cups frosted cheerios, 12 ounces milk (1%)
Dinner: peanut butter sandwich, lean pocket
Snack:slim jim, 1/3 cup almonds, protein shake
Before bed:

Diet was a little off today due to all the moving I did (packing, unpacking, etc). I was to busy for "real" meals as you can see.

Sleep:
8.5

Misc.
I'm pretty mad I had to miss leg day today. On another note, I'm really sore. I was hoping I could rest today, but instead I had to lift around heavy furniture.

[KetoManiac]

11.29.03 - Lowerbody Day 2, Loading Week 1

Training:

weights(pounds)xreps

Squats (light) - 70x10, 70x10, 70x10
Deadlifts - 105x5, 105x5, 105x5, 105x5
Shrugs - 70x20, 70x20
Front Squats - 70x8, 70x8
Ham/Glute Raises - bodyweightx10, bodyweightx10, bodyweightx10
Weighted Calf Raises - 100x10, 100x10
Seated Calf Raises - 70x12
Romanian Deadlifts - 70x10, 70x10
Weighed Ab crunches - 25x10, 25x10, 25x10
Side Crunches - 10x10

I was at my dads house where my weight is limited only to 105 lbs. So on deadlifts, i couldn't use a high enough weight but thats okay. Exercises that are italized means that I shortened the rest between sets ( a form of progressive load) since I knew I wasn't going to be able to increase weight, but I had to use the progressive load principal somehow.

Diet:
Breakfast:1.5 cups waffle crsip, 12 ounces milk (1%), 8 ounces fruit juice
Lunch: Turkey, lettuce, tomatoe sandwhich, Diet snapple
Pre Workout: spanish rice (with meat), 3 ounces fruit juice, 1/4 cup almonds
Post Workout: 16 ounces milk (1%), 12 ounces gatorade, half baked potatoe
Dinner: spicy chicken sandwich, half baked potatoe, small chili, diet coke
Snack: 1/3 cup almonds, candy, slim jim, half peanutbutter sandwich
Before Bed: atkins bar, 8 ounces milk (1%)

Diet went pretty good today. I'm aiming to eat as clean as possible.

Sleep:
10 hours

Misc.

Today went really well. I was happy that I did my leg workout today. MY upperbody feels alot better today. Only my lats are sore still from that boxing conditioning workout.

[KetoManiac]

11.30.03 - rest


Diet:
Breakfast: lean pocket, 1.25 cups waffle crisp
Snack: 3 buffalo wings, 2 cups chicken with wild rice soup
Snack: peanut butter sandwich on whole wheat bread
Lunch: Spicy chicken sandwich french fries (w/ ketchup), diet coke
Dinner: 2 slices whole wheat bread, lean pocket
Snack: 3 cups air popped natural popcorn, 1 slim jim, 28 grams peanuts
Before Bed:

I ran out of practically everything. I need to do some good shopping.

Sleep:
10.5 hours

Misc.

Vacation ends here. So once again, sleep will suffer a bit. Also, we recently moved and of course had to move our weight machine/weight bench. I'm not sure if it has been set up yet so my workout tommorow might have to be put on hold. Exercises like pulldowns, flyes and bench press won't be able to be done .

[KetoManiac]

12.01.03 - Upperbody Day 1, Loading Week 2

Training:

weights(pounds)xreps

Incline Dumbell Bench Press - 40x5, 40x5, 40x5
Close-grip Bench Press - 80x8
Rack Lockout - 105x8
Decline Chest Flyes - 20x10, 20x10
Tricep Dips - bodyweight(+10)x10
Seated Dumbell Extension - 30x10, 30x10
Seated Military Press - 65x5, 65x5, 65x5
Standing Overhead Press - 25x8, 25x8
Bent Over Barbell Rows - 85x8, 85x8, 85x8
Pullups - bodyweightx4, bodyweightx3
Upright Rows - 50x10, 50x10
Barbell Curls - 50x10, 50x10
Dumbell Curls - 15x10, 15x10
*Reverse Wrist Curls - 35x15, 35x15
*Wrist Curls - 45x15, 45x15
*Behind Back Wrist Curls[/color] 45x15, 45x15

Exercises in red means to increase weight and exercises in italics means I shortened the rest betwen sets. Workout today was really good. I replaced pullups with pulldowns today though since my machine still isn't set up yet. I also added in an extra superset today for forearms for some reason.

Diet:
Breakfast: 5 slices bacon, 1 cheese bagel
Lunch: Ham/cheese sandwhich, snapple
Snack: 1/2 turkey, lettuce, tomatoe sub
Dinner: 1/2 turkey, lettuce, tomatoe sub, cooked turkey, yams (w/ marshmellows), salad, spanish rice (with meat)
Pre Workout: 2 ego waffles, peanut butter sandwich on whole wheat bread
Post Workout: 1 cup fat free chocolate milk, 1 cup milk (2%), 1 cup orange juice
Before Bed: slim jim, 1/3 cup almonds, 28g peanuts, 4 ounces milk (2%)

I'm not sure if I got in enough calories today. In any event, I went shopping and got some more food.

Sleep:
5 hours

Misc.
I watched both pumping iron and ronnie coleman the unbelievable today. Both great movies.