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 programs, especially when I want to bring up a weakness. Check out the video to see how I use it to improve shoulders development.
NOTES:
* You’re going to perform 50 reps for the first set of rear delts raises, followed by 3 minutes of rest between each set.
* For front/side raises you’ll make a few adjustments:
* First, you’ll start with a heavier weight and fewer reps. You’ll pyramid up in reps, adding 10 per set as you decrease weight.
* Second, you’ll alternate the rhythm of each alternating rep. Bring the weight out and in and then down. Then bring the weight up and out and then down. Check out my video to see how this combo works.
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EXERCISE |
COMMENT |
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Bent-over rear dumbbell raises |
5 SETS / 50,40,30,20,10 REPS Rest 3 minutes between sets. |
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side laterals to front raises |
5 SETS / 10,20,30,40,50 REPS Rest 3 minutes between sets. |
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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.
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Check out my video for detailed tips on how to perform DTP for shoulders, paying particular attention to how my combo front/side raises work.
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