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 hamstrings development.
NOTES:
* You’ll perform 30 reps for your first set of lying leg curls, and then you’ll increase weight slightly for your next set, where you’ll perform 25 reps.
* Keep rest periods to 2 minutes between sets, but note that you’ll begin with heavy weights for the second move (stiff-legged deadlifts), increasing reps as you decrease weight.
* You can use the rest-pause principle for DTP work. Rest-pause is a technique where you rack the weight, taking the action off your target muscle group for a few seconds to allow your adenosine triphosphate (ATP) to regenerate. You’ll only use rest-pause when you’ve reached failure near the end of a set.
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EXERCISE |
COMMENT |
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Lying leg curls |
5 SETS / 30,25,20,15,10 Reps Rest 2 minutes between each DTP set. |
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Stiff-legged barbell deadlifts |
5 SETS / 10,15,20,25,30 Reps Rest 2 minutes between each DTP set. |
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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 hamstrings.
