Tip: This article is suitable for professional athletes and avid fitness enthusiasts.
The DTP training program stands for the "Explosive Growth Principle" and it can dramatically change your body shape. DTP is a revolutionary training system that uses different training repetitions, training weights, rest periods between sets and a variety of training techniques to maximize your muscle growth. DTP involves training with heavy weights and high repetitions, and has been proven to be very effective. After 4 weeks, you will experience muscle growth. Your body will be in an anabolic state, but your metabolism will also speed up. DTP will shock your body and grow your muscles!
DTP training overview
This training plan is very effective for people who want to build a large amount of muscle in a short period of time. It is also effective for players who have just competed and want to restore muscle size. If your training level has been stagnant, you can also use the DTP training plan to make changes.
DTP training principles
The principle of DTP is simplicity. You can implement this program in your home gym, and it doesn't require fancy equipment or special training machines. DTP is a pyramid training plan. You will perform cardio training in between weight training days. You'll hit each of your muscle groups with only 1 or 2 exercises, but your total reps may exceed 500.
Pyramid Plan
Typical training repetitions for DTP are 50, 40, 30, 20, and 10 times. As your reps decrease, your training weight will increase, so you need to use as much weight as possible in each rep range. After you complete the first 5 sets, you will use the inverted pyramid training technique of 10, 20, 30, 40, 50 reps.And reduce the training weight as the number of repetitions increases. You will train for a total of 10 sets.
Using 50 reps on the first set may seem like a lot, but be sure to stick to it. It acts as a warm-up set and can push you to complete failure. High repetitions will warm up and lubricate your joints, open up your muscle nerve channels, allow more blood to flow into your muscles, and also completely activate your motor neurons, giving you a strong pump.
You may reach exhaustion before you do 50 reps. If this happens, rest briefly, complete the remaining reps, then rest between sets and move on to the next set. Be sure to complete your first set of 50 reps! After completing your first set, rest for 45 seconds, increase the weight, and perform another 40 reps.
As your training weight increases, your rest time between sets should also increase. The rest time for the first 5 sets can be: 45, 60, 75, 90, 105 seconds. The rest time for the last 5 groups is 120, 105, 90, 75 and 60 seconds. The most important thing is to rest enough to ensure your strength recovery. The above rest time is for reference only.
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