Dual Factor Hypertrophy Training [A complete breakdown]

[phoenixcor]

This is very helpful, should be sticky

[Freddy]

Very good, thorough post.

And like Phreezer said, board presses are very different than lockouts.

I would bother AnimalMass all the time about this subject...and he can give you the in depth answer if he wants (I could too...but this will save us both time):

Just try both. You will see how different they are.

[lionel]

Hey! thank you so much for this great article. butwhy does the attachment for the 8 week breakdown of 1 cycle only consist of 1 upper body and 2 lower body workouts? There is no session c.

[Phreezer]

Originally Posted by lionel

Hey! thank you so much for this great article. butwhy does the attachment for the 8 week breakdown of 1 cycle only consist of 1 upper body and 2 lower body workouts? There is no session c.

You're correct..somehow session B didn't make it in the cell I cut out...I'll try and dig it up and edit it for you guys...

Maybe if we're lucky...AnimalMass will post it for us....With some of the changes he's talked about making....

[lionel]

Hey phreezer! Thanks for helping to try and get that training log fixed.. Real excited bout embarking on this new training split. Was on the normal mon:chest,tris wed:back fri: legs.. etc. Whats wrong with this kinda training split anyway? Tried out session A of the workout attached today and have some problems. 1) how long should the rest period be? i did it with bout 45-60s rest. 2) What do you mean by max? As in the max effort method used by the westside lifters? eg the one mentioned here:http://www.t-mag.com/html/body_133per.html Thanks a lot!

[lionel]

Hey, c'mon.. somebody help me please!

[Phreezer]

Hey, I'm sorry... I forgot all about this post...I'll post workout b right now..


Decline Dumbell Press 3x8 (-) 3x8(-) 3x8(-) 3x8(-) 3x8(-) 2x8 2x15 3x8(-)

Flat Flys ------------ 2x8 2x8 2x8 2x8 2x8 1x8 1x15 2x8

Push Press ----------3x3-5 3x3-5 3x3-5 3x3-5 max 3x3 2x12 3x3-5

pullups (widegrip) 3xfail 3xfail 3xfail 3xfail 3xfail 2xfail 3xfail 3xfail

Low Cable Rows 2x8 2x8 2x8 2x8 2x8 (off) 2x15 2x8

Lat Raises (rear side) SUPERSET x10 x10 x10 x10 x10 (off) 1x15 x10

Rotator work 2x10 2x10 2x10 2x10 2x10 (off) 1x15 2x10

Skull Crushers 2x8 2x8 2x8 2x8 2x8 2x8 2x15 2x8

Barbell Curls 3x5 3x5 3x5 3x5 3x5 3x5 2x15 3x5

Pushdowns 2x10 2x10 2x10 2x10 2x10 (off) 2x15 2x10

Hammer Curls 2x8 2x8 2x8 2x8 2x8 (off) 1x15 2x8

Forearms 1x45 1x45 1x45 1x45 1x45 (off) 1x45 1x45


Okay that's it...

[Phreezer]

Originally Posted by lionel

Hey phreezer! Thanks for helping to try and get that training log fixed.. Real excited bout embarking on this new training split. Was on the normal mon:chest,tris wed:back fri: legs.. etc. Whats wrong with this kinda training split anyway? Tried out session A of the workout attached today and have some problems. 1) how long should the rest period be? i did it with bout 45-60s rest. 2) What do you mean by max? As in the max effort method used by the westside lifters? eg the one mentioned here:http://www.t-mag.com/html/body_133per.html Thanks a lot!

1) The rest period varies a little but I think about 1.5 - 3 minutes is about right...You should try and keep the workout around 1 hr - 1.5 hours... I talked to Animal Mass on the phone the other night, and he is going to tweak the program a little and back off the overall volume..I believe he wants to be able to finish each session in about an hour..

2) It's Max..as in 1 Rep Max. Although Dual factor and West side have similarity, they are differant workouts. Max Effort days with West side are Heavy Singles, Doubles or Triples with lots of rest in between...Where Dynamic effort will focus primarily on speed like 8X2 @ 70% 1rm with only 45 seconds to one minute between sets...

I like West Side...and am Definatly an advocate of the program. If you want to learn more about West Side..post something here, and I'm sure that between AM, Freddy, Gavin and Myself,,,we'll be able to give you the in's and out's of the program


Take care,

Phreezer

[lionel]

Thanks phreeze! Didin't expect a reply after so long but i appreciated it. Will try to start a post once i get freed up from school work.

[rjl296]

i cant seeem to open the file , i have winzip though ???