dual factor training

crazycal1

Dual Factor Training
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Dual Factor training is extremely effective for intermediate/advanced trainees. Dual Factor is essentially about volume loading, then deloading, then intensity loading. The volume loading brings you to the brink of overtraining (over-reaching), the gains of which are seen with a deload and intensity phase. The intensity phase allows the lifter to increase the weight closer and closer to their maximum with lower volume. The rebound effect from the volume phase compounds the effects of a low volume, high intensity training routine during the intensity phase. Dual Factor training is not a specific training program, but rather a methodology of how to work out your training programs.

First of all, let's briefly explain some key elements of Dual Factor training:

Volume - the amount of work you're doing (typically the number of work sets).

Progressive Resistence - the idea of increasing the load over time (either by increased weight, increased reps, increased sets, decreased rest periods or a combination of these).

Periodisation - Changing up your training program (generally with respect to volume and intensity).

Loading - Using progressive resistence to (over a period of time) push yourself to your limits and beyond (i.e. to the brink of overtraining, but without actually overtraining).

Deloading - Backing off, enabling your body to recover.

Intensity - Traditionally speaking, this is purely a percentage of your 1RM. However, typically people refer to intensity as how close to failure you go.

Now let's talk about an example implementation of a Dual Factor routine. I generally go for moderate volume when loading, but keeping volume constant, while increasing the weight each week. I then go for low volume for the deload, and stick to the low volume while increasing the weight for the intensity phase.

An example might be to do this while loading for 4 weeks (any sets listed are work sets only - sufficient warm-ups should be done before this):

Mon-Squats 5x5, Rows 5x5
Wed-Bench 5x5, OHP 5x5
Fri-Squats 5x5, Chins 5x5

As you can see, the volume is moderate (10 sets per workout, 3 times a week) and the work is based purely around core lifts NOT done to failure (this enables us to squat twice a week in the volume phase). After 4 weeks of this, starting off light, increasing the weight each session, you will be at the brink of overtraining. That's the time to deload. We drop down to a lighter volume, keeping the weights the same as the 5x5, but drop down to 3 reps, and drop down to two sessions a week:

Mon-Squats 3x3, Rows 3x3
Thu-Bench 3x3, OHP 1x3, Chins 1x3

You then continue to increase the weights each week, giving you the intensity loading. Once you hit a wall on the intensity phase, you could test your maxes and then go back to the volume phase (or perhaps spend a week doing lighter assistance work if you need an additional deload). The rebound effect from the near-overtraining of the volume phase will multiply the gains you will get from the intensity phase.

So for example, taking the Monday squat session, you might do this:

Volume Phase:
Week 1 - 140kgx5x5 (this should feel fairly easy)
Week 2 - 145kgx5x5
Week 3 - 150kgx5x5 (this will be where your previous 5x5 max was - usually the same as your 8RM)
Week 4 - 155kgx5x5 (this will push you just past your previous best)

Deload:
Week 5 - 155kgx3x3 (keep the weight the same but reduce the overall load and frequency for a deload)

Intensity Phase:
Week 6 - 160kgx3x3
Week 7 - 165kgx3x3
Week 8 - 170kgx3x3

You might then test your maxes, and then start again with the 5x5 with (say) 145-150kg in your first week.

Pick your weights conservatively. It is better to start too light and have to add 10kg the first couple of weeks to your lifts, or to add an extra week or two into the loading phase than to start too heavy and end up hitting failure on the second or third week with nowhere to go. But ensure that by the end of the volume phase you are practically begging for the deload. If you aren't screaming for a deload and aren't close to (or at) failure by the 5th rep of the 5th set on the 4th week, add an extra week to the volume phase. Feel free to adjust the loading too. Some people like to start off quite heavy and load with smaller increments, whereas other people prefer to start lighter and load with heavier increments.

This is dual factor training (incorporating loading, deloading and periodisation). It will give you extremely good strength gains, and if you're eating enough, the mass gains will be huge too. However, it is intended for intermediate-advanced trainees who already have a good strength base. MOST more junior lifters (I class these as people who cannot yet deadlift twice their bodyweight) would be better off on a low volume single factor program which will allow them to increase the weight each week. Extremely advanced trainees should be doing a conjugated periodisation program (such as WSB), as the heavy weights they will be lifting are likely NOT to allow them to do that much volume without killing themselves on week 1 of the volume phase.
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devilsquest

dam good read m8,sounds intrestin i must say,i been playin around in my head with a simlar idea to this,but on a 1 on 1 off routine

Stu21Ldn

this article was written by BIG at uk-muscle.co.uk

give credit where credit is due!

devilsquest

hay stu i like the new signature m8 and soooooo true as well lol

crazycal1

i never said i wrote it-in fact its obvious that i didnt

Stu21Ldn

i know dude, i didnt mean that, its just right that you should credit the author