Triceps: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. Check out the video to see how I use it to improve triceps development.

NOTES:

* You’ll only perform one exercise using DTP, and today that is lying EZ-bar triceps extensions. Check out my video for more about how to perform this one-exercise workout.

* Dig deep to perform every rep of every set—and use rest-pause to complete all reps with good form.

* Realize that this workout is going to create more soreness than you’ll expect. Make sure to get in your recovery meals and supplements such as RE-KAGED® and Kasein® before bedtime.

EXERCISE

COMMENT

Lying EZ-bar triceps extensions

10 SETS / 50,40,30,20,10,10,20,30,40,50 Reps

Use DTP and rest 3 minutes between sets

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 pure 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 DTP for triceps.