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.
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EXERCISE
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COMMENT
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Wide-grip EZ-bar curls
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5 SETS / 50,40,30,20,10 REPS
Rest periods should be 3 minutes between sets as you add weight and decrease reps.
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Narrow-grip EZ-bar curls
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5 SETS / 10,20,30,40,50 REPS
Rest periods should be 3 minutes between sets as you decrease weight and increase reps..
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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.
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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.
