Do this
Dual Factor Training
The Program:
Loading Weeks: (2-3 weeks)
Upper Body Workout One: (Monday)
1. Barbell Bench Press: 4x10, same weight used for each set.
For this exercise you should do either flat or low incline bench press (preferably alternating each week), and use primarily wide grip. Make sure to use plenty of warm up sets and then pick a weight you can do for 4 sets of 10 reps. The final set should be very hard to complete. The progression might look like this; barx10, 95x10, 135x5, 185x3, 225x10x5sets.
2. Dumbell Bench Press: 3x8-12 same weight for each set.
For this exercise you can choose to do flat, incline, or decline dumbbell press. (I prefer a slight decline.) – Make sure to bring the dumbbells deep into your armpits. The final set should be very hard to complete.
3. Horizontal Lat Work: Preferably Heavy Barbell Rows: 5x5, same weight.
"The best way to do them is to start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows. This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back" (Glenn Pendlay).
4. Shoulders/ Traps
For shoulders/ traps, you’ll want to pick one or two exercises that put an emphasis on medial delts, like heavy shrugs, high pulls, dumbell cleans, lateral raise complex, face pulls, etc. Do a total of 4-6 sets (2-3 per exercise). Reps don’t matter that much, but I prefer something in the 8-12 range.
5. Tricep Extension: 3x8-12, same weight.
For triceps, pick an extension exercise like skull crushers, French presses, JM Presses, rolling dumbbell extensions, Tate Presses, or pushdowns. Pick one exercise and knock out 3 sets of 10-12 reps.
6. Biceps: 3-5 sets of 8-12, same weight
Lord knows that most of you guys don’t need any help here, as most of you would do curls all day long if given the chance. Basically pick one or two curling exercises (I couldn’t care less which ones you do, although the foundation should be some sort of compound bicep movement, like standing barbell or ez bar curls), and knock out 3-5 total sets.
Lower Body Workout One: (Tuesday)
1. Heavy Squats: 5x5 working up each set to a 5rm, or try for an occasional 1-3rm.
Well, if there is any exercise most guys don’t do correctly, its squats. This is pretty simple. If you aren’t a competitive powerlifter (powerlifters squat to parallel), then you have no business squatting anything higher than absolutely rock bottom. Learn how to squat right. Anyone can put 4 or 5 plates on each side and quarter or half squat it. It takes a real man to put on 500 and squat it down until he’s sitting on his calves. Your leg size will thank me for it.
This is our heavy squat day, and typically you’ll want to work up to a 5 rep max. However, you need to make sure you get in 5 good work sets with equal weight jumps between each set. For example, if you best set of 5 is 325x5 (rock bottom), then you might do this; barx10, 95x5, 135x5, 185x3, 225x1, 250x5, 270x5, 290x5, 310x5, 330x5. Occasionally, feel free to try to work up to a 3rm or even a 1rm, but the majority of the work done on this day should be 5x5.
2. Goodmornings: 3x5 same weight or work up to 5rm
There are multiple variations of goodmornings. All have their place. There are wide stance arched back GMs, narrow stance rounded back GMs, suspended GMs, seated GMs, etc. Pick one, push your butt back, bend over at the waist, and work hard to goodmorning the weight up, rather than squatting it up. Usually pick a weight you can do for 3 sets of 5 (after a proper warm-up of course), but occasionally, feel free to work up to a 5 rep max.
3. Pullthroughs: 3-5 sets of 10-12, some arched back, some rounded back.
Dave Tate offers a good explanation of pullthroughs at his site, . Here is how he says to perform them, "The pull through is one of the best movements to use to bring up the glutes, hips and hamstrings. The muscles of the posterior chain are the most important when it comes to squatting and deadlifting. To do this movemnt you will need a low pulley unit (a band will also work). Stand facing away from the machine with the cable between your legs using a medium to wide stance. Begin by letting the cable pull your torso through your legs. Then flex back to the starting position making sure to squeeze your glutes as you rise."
4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
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4. Leg Presses (3-4 sets of 10-12) –or- Occasionally a Hack Squat (for 3-4x10-12)
Basically after your squats, goodmornings, and pullthroughs, find a leg exercise you like to do and knock it out. I think glute ham raises are top notch, but many of you won’t have a glute ham raise bench, so feel free to knock out a few sets of leg presses or hack squats, or some other good compound leg movement.
5. Weighted Abs/ Obliques 5x10, same weight.
Pick one or two weighted exercises for abs and do approximately 5 total sets. You could choose from weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.
6. Calves: 5 sets of 12-20, same weight.
Pick one or two heavy calf exercises (standing calf raises, donkey calf raises, seated calf raises, or calf raises on the leg press machine) and knock out approximately 5 sets of 12-20 reps.
Upper Body Workout Two: (Thursday)
1. Flat Barbell Bench Press: 5x5, or occasionally a 1-5rm.
This is our heavy bench press day. Use a regular or medium-close grip and typically perform 5 sets of 5 reps, using the same weight for each set. Occasionally feel free to work up to a 1-5 rep max.
2. Board Press/ Floor Press: 5 rep max.
Usually start where you left off on bench press, (or drop 10-20%) and do sets of 5 reps, working up to a 5 rep max on either a 2-3 board press or a floor press.
3. Overhead Press: 5rm, 5x5, or 4x10
For overhead pressing, pick a standing exercise that meets your needs. My personal favorite is strict standing military press, but push presses or standing dumbbell overhead press will do as well. If you are looking to add strength, work up to a 5 rep max. If hypertrophy is your main goal, then do 4x10 with the same weight. If you want a good combo of both, do 5x5 with the same weight.
4. Dips (2-3 sets)
5. Vertical Lat Work: 5 sets of 10-12
For vertical lat work, choose either pull-ups for 5 sets of failure, or lat pull-downs for 5+ sets of 10-12 using different bars and working on different planes
6. Triceps Extension (same as workout one)
7. Biceps (same as workout one)
Lower Body Workout Two: (Friday)
1. Squats: 5x5 or 4x10, same weight
Choose either back squats or front squats (I think for most guys 2 weeks of back squats followed by one week of front squats would be optimal). Do 5 sets of 5 or 4 sets of 10 using the same weight for each set. SQUAT ROCK BOTTOM.
2. Deadlifts: 3x5, same weight or 1-5 rep max.
Choose either conventional deadlifts or deadlifts standing on 2-3" box, mat, or 100lb plate. If you can’t deadlift at least 2x your bodyweight, then don’t use a belt. Keep good form.
3. Pullthroughs (same as workout one)
4. Glute Ham Raises or Hamstring Curls followed by Leg Extensions (2 sets each)
5. Weighted Hyperextensions: 2-3 sets of 10-12 reps
6. Weighted Abs/ Obliques (same as workout one)
7. Calves: (same as workout one)
A few quick notes about the program:
Rest and Tempo should be natural. For big compound movements you’ll need more rest. For smaller ones you’ll need less. Tempo of the concentric (raising) and eccentric (lowering) of the movement should be natural as well. You should just about always try to lift the weight as fast as you can, and lower it under control.
Progressive Overload: This is a simple term to understand, most guys make it too complicated. Simply stated, if you complete all your reps for a given exercise, then next time bump up the weight 5-10 pounds. If you don’t complete all the reps, then keep the weight the same until you do. Now was that hard?
Remember, the workouts listed are for loading weeks. It’s a good amount of volume and lots of gut busting sets. Your body will build up fatigue training this way, and every couple weeks or so, you will need to unload and allow your body to recover.
For unloading weeks, reduce volume drastically by completing only the first two exercises on lower body days, and the first three exercises on upper body days. Slightly reduce intensity/load (with regards to one rep max – ie. – drop your weights down just a tad), and keep frequency the same (four workouts per week).
