Over the last few years, training systems have started to appear like an alphabet soup. It makes sense because initials are easier to remember. Three letters that have made a serious impact and helped many people improve their physiques and fitness are D, T, and P which stands for Dramatic Transformation Principle. Some programs are great to build muscle while others are optimum for fat loss but DTP can help with both causes.
Many trainers over the years preach lower rep ranges with occasional high reps as a shock technique. DTP requires you to use both low and high rep ranges which means you can take advantage of both light and heavy weights over the course of the ten sets. The beginning sets of 50, 40, and 30 reps serve both as a warm up and a way to pre-exhaust the muscles you’re training. After these three sets are completed, the next sets of 20, 10, 10, and 20 will make weights you wouldn’t normally find to be heavy feel like quite the load. So your type 2A and 2B muscle fibers are challenged. Once you get to the home stretch and work through the last three sets of 30, 40, and 50 reps, your type 1 fibers are forced to join the party and at this point your muscular endurance and willpower shall be challenged. Another benefit is that those 300 reps are forcing more blood to the muscles which means for great pumps in the short term and stretching the fascia around the muscle fibers resulting in more room for growth in the long term.
As if the ten sets of one exercise with all the different rep ranges wasn’t enough, you only get 45 seconds rest between each of those sets. That’s about enough time to sip on some In-Kaged, get your head right, and change weights. You might feel fine after the first couple of sets but as you progress through the DTP sets, you’ll notice that you’re breathing heavier and your heart rate is increasing. Both of those symptoms are associated with aerobic activity. This means you’ll be burning more calories than with a typical weight training program. You should feel like you did a session of cardio by the time your DTP sets are over. You shouldn’t replace your cardio with DTP but it does make a great ally to your work on the treadmill or elliptical.
Kris Gethin was onto something when he created DTP and it has taken the fitness industry by storm since. Give it a try for yourself and you’ll see why so many others have relied on it for their own physique changing goals.