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 my programs, especially when I want to bring up a weakness. Check out the video to see how I use it to improve chest development.
NOTES:
* For incline dumbbell bench presses, you’ll choose a weight that allows you to reach failure with 30 reps. You can perform a warm-up set or two before, if needed. Then you’ll choose a heavier weight that allows you to reach failure at 25 reps. Continue dropping reps and increasing weight until you’ve completed 5 sets.
* For decline dumbbell flyes, you’ll reverse the order. You’ll begin with a heavier weight for 10 reps to failure. Then, you’ll rest for 3 minutes before performing your next set with a lighter weight for 15 reps to failure, continuing this pattern until you’ve performed 5 sets.
* For your last exercise—dumbbell bench presses—you’re going to perform 10 sets, going up in weight and then back down. Check out my video for more details on DTP.
* This workout is really going to tax your pecs. Don’t forget to get in your RE-KAGED® at the end of your workout to help kickstart the recovery process.
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EXERCISE
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COMMENT
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Incline dumbbell bench presses
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5 SETS / 30,25,20,15,10 REPS
Rest 3 minutes between sets
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Decline dumbbell flyes
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5 SETS / 10,15,20,25,30 REPS
Rest 3 minutes between sets.
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Dumbbell bench presses
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10 SETS / 30,25,20,15,10,10,15,20,25,30 REPS
Rest 1-3 minutes between sets, resting longer before performing sets with heavier weights.
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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. That’s what DTP addresses.
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 it before and during workouts.
Check out my video for detailed tips on how to perform DTP for chest.
