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Biceps Week 7

Week 7 introduces Dramatic Transformation Principle (DTP), a training technique that I developed. DTP allows you to obliterate a muscle group with only one or two exercises. It was very beneficial when I was training through injury, and I couldn’t perform a large variety of exercises for my target body part. What I learned was that this intensity technique could then be applied to any muscle group for (you guessed it) dramatic transformation. I now include it in virtually all of my Trainer programs, especially when I want to bring up a weakness.

NOTES:

* You’ll perform two exercises using DTP, the first beginning with very high reps and low weights; the second beginning with heavier weights and lower reps.

* DTP targets both your slow- and fast-twitch muscle fibers, which allows for more complete muscle development.

* Note that I do not lock out — or even straighten —  my arms at the bottom of the movement. That increases time under tension.

* Get your rest tonight—as well as every night.

EXERCISE

COMMENT

Wide-grip EZ-bar curls

5 SETS / 50,40,30,20,10 REPS

Rest periods should be 3 minutes between sets as you add weight and decrease reps.

Narrow-grip EZ-bar curls

5 SETS / 10,20,30,40,50 REPS

Rest periods should be 3 minutes between sets as you decrease weight and increase reps..


TIP:
Each of us has a different ratio of slow- to fast-twitch muscle fibers. Those who have more fast-twitch fibers grow better with heavy weights and fewer reps. Those who have more slow-twitch fibers grow better with higher reps. And yet we all have a mix of both types of fibers, so it’s crucial to train both types.

PURE CITRULLINE

This product contains citrulline, an amino acid that helps your body increase production of arginine (another amino acid) that ultimately increases nitric oxide (NO) production. The last is a gas molecule that promotes vasodilation (expanse of your veins), promoting normal delivery of blood, oxygen and nutrients to the muscles you’re training. I take Pure Citrulline before and during workouts.

 

Check out my video for detailed tips on how to perform each exercise to learn more about how DTP works.

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