Back:Week 7

Today, I’m introducing my Dramatic Transformation Principle (DTP). This principle targets all the differing types of muscles fibers we all have: Type 1 and Type 2- A and B. These differing types of muscle fibers serve different purposes—encouraging heavier lifting for fewer reps as well as helping you increase the number of reps you can perform with lighter weights. DTP works all these fibers for more complete development in your lagging body part.

NOTES:

* Rest for 3 minutes between all sets, reaching failure with each set, regardless of the weights and reps

* Decrease weight as you increase reps; and increase weight as you decrease reps.

* For straight-arm pulldowns, you’ll choose the bar you prefer—straight or cambered. Emphasize the contraction in your lats for this move.

EXERCISE	COMMENT
Reverse-grip pulldowns	5 SETS / 30,25,20,15,10 REPS Use DTP and rest 3 minutes between sets
Bent-over barbell rows	5 SETS / 10,15,20,25,30 REPS Use DTP and rest 3 minutes between sets
Straight-arm pulldowns	5 SETS / 30,25,20,15,10,10,15,20,25,30 REPS Use DTP and rest 3 minutes between sets

TIP: DTP works your muscle fibers in ways that you may not typically target. Make sure you work to failure with each set and focus on the muscle group you’re targeting for each set; keep in mind that you’ll be emphasizing different types of muscle fibers with the varying weights-and-reps schemes.

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