Introduction

In recent weeks DTP training has been grabbing the headlines and attracting attention as an incredible training alternative. Consequently, here at FitnessBeans we thought we’d introduce it to our readers and see what your thoughts and experiences were.

DTP has quickly built itself a reputation as being able to bring about rapid alterations to a physique. Nothing comes easy though and for those of you that have already experienced this training alternative, we’re sure you can vouch that this is one of, if not, the most intense workouts you’ll ever subject your body to.

In a nutshell, DTP training targets both the fast and slow twitch muscle fibres within your body. Most traditional weightlifting workouts predominantly target the fast twitch fibres, but the inclusion of slow twitch in this method is said to enhance definition and tone. Due to the principles and requirements of DTP training, you create an environment where an incredible muscular pump is achieved whilst at the same time reducing excess body fat levels.

DTP training can be utilised on any muscle group and applied to any workout. One of the most common forms of application of this training method is through super-setting. Super-setting allows you to work two muscle groups back to back and not only enhances your workout intensity, but reduces your overall workout time too. For the purpose of this article we will apply DTP in a super-setting format and utilise the Biceps and Triceps muscle groups to offer a working example.

The most important factor relating to DTP training is the repetitions you are required to perform. You are required to be strict and achieve the repetitions stated; otherwise the effectiveness of the exercise can be dramatically reduced. You are required to complete repetitions from 50-10 dropping by 10 each time before reversing the process and going back up to 50. Here is a working example for the Biceps and Triceps in a super-setting format;

DTP Arm Workout Example
Bicep Curl Exercise

50 repetitions with 5kg
40 repetitions with 10kg
30 repetitions with 15kg
20 repetitions with 20kg
10 repetitions with 25kg
10 repetitions with 25kg
20 repetitions with 20kg
30 repetitions with 15kg
40 repetitions with 10kg
50 repetitions with 5kg

Triceps Rope Extension Exercise

50 repetitions with 5kg
40 repetitions with 10kg
30 repetitions with 15kg
20 repetitions with 20kg
10 repetitions with 25kg
10 repetitions with 25kg
20 repetitions with 20kg
30 repetitions with 15kg
40 repetitions with 10kg
50 repetitions with 5kg

As you can see from the above training plan for both the Biceps and Triceps muscle group, the DTP training method is extremely intense. You should notice that as the repetitions get smaller the load becomes heavier. Always remain strict with your repetitions and select your load appropriately based on strength levels. The loads shown above are meant as an example only.

Final Word

All that’s left now is for you to give it a go and let us know how you get on with it. The FitnessBeans team have sampled this technique recently and it really is a killer! Why not give it a go today.