dual_factor_hypertrophy_training.doc

8/14/2019 dual_factor_hypertrophy_training.doc

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Dual Factor Hypertrophy Training:

Note: first off, I'd like to thank AngelFace, JohnSith, and !a"in forcontri#uting to this article$

There are #asically t%o accepted theories in the %orld of %eighttraining$ &ne is called Supercopensation or Single Factor

Theory(, and the other is called the Fitness Fatigue Theory or DualFactor Theory($ )ody#uilding tends to follo% the Supercopensation%ay of thinking, %hile "irtually e"ery field of strength andconditioning, athletics, etc$ follo%s the Dual Factor Theory$ Thereasoning that alost e"eryone in"ol"ed in strength training adheresto the Dual Factor Theory is #ecause there is scientific proof that it%orks, not to ention that the eastern #loc countries that ha"eadhered to this theory ha"e kicked Aerica's ass at e"ery &lypicssince the *+-s$

)ody#uilding, for years, has #asically ignored Dual Factor Theory

and opted for Single Factor Theory training$ In the follo%ingparagraphs, I hope to pro"e to you %hy Dual Factor Theory should#e accepted, taught, and adhered to in the %orld of #ody#uilding as%ell as all other athletes concerned %ith strength and conditioning$

Note: The one e.ception to the rule of /all #ody#uilding progras#ased on Supercopensation/ is )ryan Haycock's HST, %hich, fro)ryan's o%n outh, says that it %asn't #ased on dual factor theory,although he hit it dead0on, on all points$ 1hat I didn't care forpersonally %ith HST is that the sae aount of iportance is placedon the *0rep phase and the negati"e rep phase as %ith the *- rep

and rep phases$ The thickness that rep ranges in the 203 rangepro"ide are far ore ipressi"e to e personally than those %hofocus on *40* rep schees and countless negati"es$ I also %asn'te.cited a#out %orking the entire #ody in one %orkout$ The 5NSdrain %as un#elie"a#le$ 6 Ho%e"er, in saying that, HST is the #estI'"e seen copared to e"erything else out there, and I did akegood progress on it$

The Supercopensation Theory has #een, in the #ody#uildingcounity, the ost %idely accepted school of thought$ Ho%e"er,people are #eginning to see it as a #it too siplistic the strength

and conditioning and athletic o"eents ha"e ne"er accepted thispractice($ The theory itself is #ased on the fact that training depletes

certain su#stances like glycogen, and slo%ing protein synthesis($Training is seen as cata#olic, draining the #ody of its necessarynutrients and fun stuff$ So to gro%, according to the theory, the #odyust then #e rested for the appropriate7 optial aount of tie,AND, it the #ody( ust #e supplied %ith all the nutrients it lost$ If#oth of these things are done correctly, then theoretically your #ody%ill increase protein synthesis and store ore nutrients than itoriginally had8 i$e$ 6 your uscles %ill #e #igger8(

So o#"iously the ost iportant part of this theory is TI9IN!8Specifically concerning the rest period($ )ut that's %here thepro#le coes in$ /If the rest period %as too short, then theindi"idual %ould not #e copletely reco"ered and as such thetraining %ould deplete the su#stance e"en ore, %hich o"er aperiod of tie %ould result in o"ertraining and a loss of perforance$If the rest inter"al %ere too long then the training %ould lose itsstiulus property, and the indi"idual %ould reco"er copletely andlose the %indo% of opportunity to pro"ide the stiulus again$ If theinter"al is optial then ipro"eents surely follo%/ AF($

/So, gi"en the one factor theory Supercopensation(, %hich looksat physical a#ility as, of course, one factor, you are left %ith thepro#le of tiing %orkouts to correspond to the supercopensation%a"e$$$ anything sooner or later %ill lead to a useless %orkout/JS($

Another issue concerning the Supercopensation7 Single FactorTheory is that of FAI;


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A )etter 1ay?

The Dual Factor Theory, also called Fitness Fatigue Theory issoe%hat ore cople. than the Supercopensation Theory$ Thetheory is #ased on the fact that an indi"idual's fitness and fatigue aretotally independent of each other$ This theory is entirely dependant

on one's #ase conditioning or physical preparedness or fitness($The thing is, %hen you ha"e a high le"el of fitness or conditioning7preparedness( this le"el changes fairly slo%ly$ This is #ecause o"erthe short ter fitness does not fluctuate often$ Ho%e"er, fatigue canchange increase or decrease( fairly @uickly %hen copared tofitness($

/The theory %orks like an e@uili#riu in that training %ill ha"e aniediate effect on the #ody siilar to supercopensation($ Thiseffect is the co#ination of fatigue and gain again, ree#er thee@uili#riu thing($ So after a %orkout, #ecause of the stiulus that

training pro"ides, preparedness7conditioning7fitness increases gain(#ut at the sae tie %ill decrease due to fatigue fro the training$/

/So, the outcoe of the training session is the result of #oth thepositi"e and negati"e conse@uences of the training session$ Theset%o outcoes depend on tie$ )y striking the correct #alance,fatigue should #e large in e.tent #ut short in ho% long it lasts$ !ainon the other hand should #e oderate, ho%e"er, and is longer induration$ Typically the relationship is *:2 if fatigue lasts . aount oftie, then gain lasts 2. aount of tie$/

/!i"en the t%o factor theory, %hich separates physical fitness orpreparedness and fatigue, you see that the tiing of indi"idual%orkouts is uniportant to long ter gains unlikeSupercopensation($$$ in other %ords regardless of %hether or notfatigue is or is not present, fitness can and %ill still #e increased/%hich is the goal($$$

So %hat you get concerning the t%o0factor theory is a period ofpeaking fatigue ay#e B %eeks(, follo%ed #y a period of restay#e 4 %eeks deloading, then one or t%o %eeks of total rest($ Cou"ie% entire %eeks and ay#e onths as you %ould ha"e "ie%ed

ust one %orkout %ith the single factor theory$ For e.aple, in thesingle factor theory, one %orkout represents a period of fatigue$ )ut,

in the t%o0factor theory, B %eeks %ould represent a period of fatigue$In the single factor theory, a day or t%o up to a %eek( represents aperiod of rest$ )ut in the t%o0factor theory, up to four %eeks ayrepresent a period rest$

/1hat is iportant to note is there is alost uni"ersal agreeentaong scientists and athletes and coaches in all sports =E5=T#ody#uilding that the t%o factor theory is correct and the singlefactor theory is not correct and is in fact suita#le only for #eginnersto follo% %hen planning training$/

/It is also iportant to note that ost athletes in ost sports aree.periencing soe le"el of constant fatigue A1ACS, e.cept foray#e a couple of %eekends a year, %hen they are peaking$Training takes place daily against a #ackdrop of fatigue/$ Therefore,you should #e a#le to see %hy, concerning the single factor theory, it%ould #e "ery hard to e"er fully reco"er, unless you sat on your assfor t%o %eeks and did nothing$/

Applying it to the real %orld?

1hen setting up dual factor periodi>ation for the #ody#uilder, it isiportant to ree#er to plan for periods of fatigue and periods ofrest$ During a fatigue period say, 2 %eeks(, you slo%ly #uild upfatigue, and ne"er fully reco"er$ Then you ha"e a period of reco"eryanother *02 %eeks( %here you train %ith reduced fre@uency,"olue, or intensity$ 9y preference is to keep intensity high, %hiledrastically lo%ering "olue and slightly lo%ering fre@uency$( At anyrate, the fatiguing and reco"ery periods ost likely %on't #e as

drastic for a #ody#uilder as it %ould for a strength athlete #ecausethere %ill #e no peaking phase for perforance at no point are youre@uired as a #ody#uilder to perfor a copetition #ased onstrength($ Additionally, #ody#uilders need less fatigue and orereco"ery present at any gi"en tie outside of the actual trainingsessions( %hen copared to strength athletes$


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So here's %hat I'"e coe up %ith?

G The general layout of the progra %ill #e to train upper #ody t%iceper %eek and lo%er #ody t%ice per %eek so, %e'll #e pro"idingdou#le the training stiulus of typical one #odypart per dayprogras($ The %orkouts %ill #e fairly intense, hea"y on free %eight

copound e.ercises, lo%er "olue per %orkout, and drasticallylo%er "olue per #odypart(, and higher fre@uency than noral#ody#uilding %orkouts$ No%, again, this is indi"idual($ Soe of you%on't #e a#le to handle this aount of fre@uency yet, #ecause yourfitness le"el sucks$ Soe po%erlifters, &C lifters, and otherstrength athletes train up to 4- or 2- ties each %eek and ost ofthe a iniu of *- ties per %eek( #ecause their fitness le"el isso high$ 6 If you find this le"el of fre@uency is too high, shorten theloading period and lengthen the reco"ery period, at first$ &r, reducethe fre@uency to training three ties per %eek, on a 9on, 1ed, Fri,schee, etc$ 6 until your preparedness is increased, and your #ody

can handle the fre@uency$(

The real difference is in failure and periodi>ation this is so each#ody part can #e trained t%ice per %eek as opposed to only once(?

G No e.ercise should #e taken to failure %hen using su#a.ialreps, ho%e"er, all e.ercises should #e taken to %ithin one or t%oreps of failure #y the final set of the e.ercise$ If uscular failure isreached, there is no %ay you can train %ith an increased fre@uency%ithout o"ertraining$

G eriodi>ation %ill #e indi"idual to the lifter$ Ho%e"er, for the sake ofthis progra a 20%eek period of loading follo%ed #y one %eek ofreco"ery is gi"en$ Additionally, if one isn't fully reco"ered after theone %eek reco"ery period, and fatigue still #uilds, increase thereco"ery period to t%o %eeks, or ha"e a /reco"ery onth/ e"ery or onths %here you'll ha"e one %eek of loading and three %eeks ofreco"ery during that onth to allo% your #ody to fully reco"er$(

G rogressi"e &"erload is a#solutely iperati"e in e"ery e.ercise,aking sure that load or reps are increased, or that rest periods aredecreased to keep intensity high during loading phases($ &f

course, during the reco"ery phases, if "olue is lo%ered, andfre@uency reduced slightly, then intensity can and should still #e kept

high, although the load should #e reduced ust slightly appro.$ *-(as there is no reason to attept to set records through progressi"eo"erload during this tie of reco"ery$(

G 9any different rep ranges %ill #e used$ I a partial to the use ofrep ranges in the 20*- range, as it tends to gi"e the lifter a great#alance of e.tree uscle thickness like the look of a #ody#uilder%ith a po%erlifting #ackground( as %ell as great neural efficiency$

A$ ;se of Neural =fficiency as %ell as soe 9yofi#ral Hypertrophy(occurs in rep ranges of *02$ Neural =fficiency increases thepercentage of otor units that can #e acti"ated at any gi"en tie$There is little to no effect on si>e #ut increases strength %ill #e great$ittle to no protein turno"er occurs in this rep range as load is toohigh and echanical %ork is too lo%$(

)$ 9ostly 9yofi#ral and Sarcoere Hypertrophy and "ery littleSarcoplasic Hypertrophy occur %ith rep ranges of 20$ Sarcoere

hypertrophy increases contractile proteins in uscle there#yincreasing strength directly and also si>e$ )ook kno%ledge suggeststhat gro%th here %ill #e ostly yofi#ral7 sarcoere hypertrophyand %ill #e accopanied %ith strength gains in other rep ranges andipro"eents in neural efficiency$ Therefore this is perhaps the #estrep range for increasing strength$ )etter #alance of load 7 %ork donefor hypertrophy so no surprises there$(

5$ 9yofi#ral, Sarcoere, and Sarcoplasic Hypertrophy lots ofgro%th as %ell strength gain %ithin this rep range %ith little transferto *r( occur %ith rep ranges of 0*-$ Sarcoplasic Hypertrophy

does not directly increase strength #ut can affect it #y increasingtendon angle at the attachent 0 #ut of course it increases si>e$(

D$ Soe Sarcoplasic %ith little 9yofi#ral and SarcoereHypertrophy occur in rep ranges of *-0*$ 9ore fatigue and agreater e.tent of %aste products are associated %ith this rep range$ossi#le increase in capillary density$(

=$ 5apillary density increases %ith little Sarcoplasic gro%th %ithrep ranges a#o"e *$ 9uscle endurace #egins to #ecoe a factor#ut %ho needs that($ Also, %aste products are intense 6 lactic acid

#uildup to the point of aking soe indi"iduals sick$(


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Here's the #reakdo%n:

Session A 9onday(:

K 0(o% Incline )ar#ell ress7 5losegrip7 )oard 5losegripDips o% 5hest Dips Follo%ed #y one set of Tricep Dips(Du#ell =.tensions0(Seated 9ilitary ressDu#ell &"erhead ress)ar#ell


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o%er )ody:

!lutesHastringsLuads5al"eso%er )ackTrapsA#s, li@ues

Session 5 Tuesday(:

KS@uatsK!oodorningsK5leansHack S@uats &ld school #ar#ell style are y fa"orite(Straight eg Deadlifts5al"es


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Here's the spreadsheet layout of the program set up on an 8 weekperiodization schedule; 3 weeks of loading, followed by a week of

deloading, followed by three more weeks of loading, followed by anotherweek of deloading...

Session A: 9onday Typical 1eek A 1eek ) 1eek 51eek e the progra$ It is %ellput together and %ill put solid ass on your #ody in a relati"ely shortaount of tie$ The e.ercises ha"e #een carefully chosen, so if youchange the e.ercises at all, ake dan sure you kno% e.actly %hatyou are doing i$e$ 0 don't su#stitute an anterior deltoid e.ercise for aedial deltoid e.ercise ust /#ecause they #oth %ork the shoulders$/This %ould #e a aor istake$ Meep the #alance there$

G 1orkouts should #e kept #rief a#out * hour($ !et in there and getout$ Additionally, %orking saller, antagonistic #odyparts togethercan #e #eneficial$ i$e$ 6 during #ar#ell curls, instead of resting for acouple inutes #et%een sets, do sets of tricep pushdo%ns$(

G Cou ust continually adapt your %orkout #y changing repschees, rest periods, "olue, intensity, etc$ occasionally changingan e.ercise or t%o( in order to a"oid accoodation #y the #ody$

G 5hest and Tricep e.ercises can #e left to the discretion of the lifter$ick e.ercises you like, #ut ake sure you pick copounde.ercises, as %ell as e.ercises that %ork your %eak areas$ Insaying that, I ha"e coe up %ith a "ery %ell0rounded chest and

tricep routine(

G Incline )ar#ell press should #e perfored %ith a %ide grip, el#o%sout$ 5losegrip and )oard should #e perfored %ith close grip andel#o%s in$ #oard press is %here you glue or nail 4/.B/ #oardstogether a#out *3/ long( and #ench press %ith soeone holding the#oards on your chest$ The range of otion is short 20 inchespro#a#ly(, #ut the strength of the triceps and el#o% oint e.plode8(

G I "ie% Incline )ar#ell ress, 5lose0grip #ench, and )oard pressas one e.ercise that #asically %orks #oth the chest and the triceps

siultaneously$ The lifter starts %ith 2 sets of Inclines, and thenfinishes off %ith a set of close0grips and a set of #oard$

G 5hest Dips and Tricep Dips are also "ie%ed as one e.ercise that%orks #oth the chest and triceps$ Start %ith 4 sets of deep chestdips, and finish %ith a set of triceps dips, %here you only perfor theupper part of the dip$

G Cou can su#stitute pull0throughs for re"erse hypers if you don'tha"e access to a re"erse hyper achine$ if you don't kno% %hat apull0through or a re"erse hyper is, go to %%%$elitefts$co and checkthe /ask Da"e/ section, and go to the FAL$ Cou'll find a descriptionthere$ Additional descriptions are http:77%%%$t0ag$co7articles7*34s@uat4$htl

G !lute7 Ha raises are a ust$ If you don't ha"e access to a gluteha achine, go to http:77%%%$t0ag$co7nationarticles744Brene$htl and find out ho%8(

G 1ork forears any %ay you %ant to$ The gi"en set and repschee is %hat I use ore for preha# #ecause I struggle %ith

tendonitis$

G )ar#ell


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G

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