DTP Overview

GYM : From January 23rd : DTP Program : Dramatic Transformation Principle by Kris Gethin : 12 weeks

DTP Principles 

The principles of DTP are simple. You can do this trainer in your home gym. There's no need for fancy equipment or specialized machines. If you follow the principles as they're laid out, there's no reason you won't see amazing results.

DTP is a pyramid trainer. You lift four days per week with cardio days between each weight session. You'll only be doing one or two exercises for each muscle group or body part, but you might hit 500 reps across multiple sets.

• Day 1: Legs, Upper Abs
• Day 2: Cardio
• Day 3: Chest, Back
• Day 4: Cardio
• Day 5: Arms, Lower Abs
• Day 6: Cardio
• Day 7: Shoulders, Upper Traps

Pyramid Scheme ///

DTP sets are typically 50, 40, 30, 20, 10 reps. You increase weight as you go up the pyramid, so you're always lifting as heavy as possible in a given rep range. When you've completed the first 5 sets, you'll go back down the pyramid -- 10, 20, 30, 40, 50 reps -- decreasing weight as you go. All told, you'll do ten sets.

50 reps for the first set might seem like a lot, but stick to it. It'll serve to act as your warm-up set, and it will take you to absolute failure. This high amount of reps promotes the flow of synovial fluid to your joints, opens up neuromuscular pathways, gets more blood to your muscles, and activates nerve endings to get those motor-neurons firing for proper muscle-fiber contraction.

You may hit failure before 50. If that's the case, take a rest, do a couple reps, take another rest, and continue. Make sure you get to 50 reps! After you've hit 50, rest for 45 seconds, up the weight, and go for 40.

As the weight goes up, take longer rest periods between sets. The rest intervals for the first 5 sets look like this: 45, 60, 75, 90, 105 seconds. When you go back down, you'll rest for 120, 105, 90, 75, 60 seconds. Most importantly, rest as long as you need to recover your strength, and not a moment longer.