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.

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.

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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.