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 |
COMMENT |
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Incline dumbbell bench presses |
5 SETS / 30,25,20,15,10 REPS |
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Decline dumbbell flyes |
5 SETS / 10,15,20,25,30 REPS |
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Dumbbell bench presses |
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.
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Check out my video for detailed tips on how to perform DTP for chest.
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