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after years of research, application, and analysis of its e ectiveness.

DTP, as it is better known, has played a fundamental role in


transforming over 150 million lives, a statistic which thoroughly
supports the undeniable impact of this training approach. Even
though the reach of DTP spans across the globe, many people still
have questions about this training strategy. Every day on the Kaged
Muscle social media pages, people request more information on DTP,
which is what led me to write this article. After reading this, you’ll have
no uncertainties around the bene ts of DTP training; furthermore,
you’ll be able to apply it to your own training for maximum e ects.

DTP TRAINING FORMAT


To help you understand exactly what a DTP workout looks like, the
following example has been provided. Two quad exercises have been
used to demonstrate the set and rep format.

LEG PRESS
Set 1: 50 repetitions
Set 2: 40 repetitions
Set 3: 30 repetitions
Set 4: 20 repetitions
Set 5: 10 repetitions

LEG EXTENSIONS
Set 1: 10 repetitions
Set 2: 20 repetitions
Set 3: 30 repetitions
Set 4: 40 repetitions
Set 5: 50 repetitions

Rest intervals will be shorter between the lighter, high rep sets as the
slow twitch muscle bers recover quickly. Approximately 60 seconds
between these sets will su ce. For the heavier and lower rep sets,
where fast twitch muscle bers do the majority of work, taking up to
120 seconds is recommended to ensure you’re adequately rested for
maximal performance. When following DTP, applying the correct
amount of rest between sets ensures training tempo is maintained.
An application where DTP shines is when you have limited training
equipment. If DTP is executed properly, you can annihilate a muscle
group with very few exercises – anywhere between one to four should
su ce. In the quad example provided, two exercises were used, but
you can complete the entire pyramid with one exercise if necessary.

**There are other variations of DTP, such as DTPXtreme which


employs a superset format. Both approaches will be discussed in this
article to thoroughly demonstrate the application of these
principles.**

OPTIMIZING MUSCLE FIBER ACTIVITY


The most signi cant bene t of using DTP training is the way it engages
every type of muscle ber in the same workout. No other form of
resistance training is as comprehensive. Leveraging the impact of high,
moderate, and low repetition ranges means that every muscle ber is
stimulated. The advantage of this is accelerated sarcoplasmic and
myo brillar hypertrophy, both of which are essential for growth
(https://www.kagedmuscle.com/blogs/training/shock-your-chest-
into-growth).

MELTING FAT QUICKLY


As DTP’s unique training pyramid engages every type of muscle ber,
extreme amounts of energy are required, not only during but also
after the workout is complete. During the workout, fuel is expended at
an alarming rate to sustain performance and support recovery.
However, after the workout is complete, the oxygen debt created is so
dramatic that heightened energy expenditure continues for
approximately 24 hours! Scienti cally, this is known as excess post-
exercise oxygen consumption, whereby the body must repay the
oxygen debt incurred during training. All intense training can trigger
this response, but due to the extreme nature of DTP, it can elevate this
response to new levels. The outcome for you is accelerated fat loss,
healthier blood sugar management, and improved insulin sensitivity.
ENHANCING HEALTH & FITNESS METRICS
Looking good in the mirror isn’t enough - health should always remain
the priority. DTP addresses and improves health through a variety of
facets. Cardiovascular tness quickly improves when using DTP
(https://www.kagedmuscle.com/blogs/training/dtp-why-it-s-so-
e ective-for-muscle-building-fat-loss) regularly. Speci cally, the heart
becomes more e cient as it has to work hard to distribute
oxygenated blood around the body. When the heart becomes more
e cient at distributing blood, improved blood pressure is a common
outcome.

TIME EFFICIENT RESULTS


Having had the opportunity to work with millions of people as they
transform their body and health, one of the biggest obstacles
individuals face is a lack of time. This excuse is continually used to
explain a lack of progress, which is why I made sure DTP would yield
results in a very time e cient manner. It’s possible to get a DTP
workout complete in just 40 minutes, which answers this common
barrier.

UTILIZING DTP YOURSELF


Any new workout program can be daunting if you’re unsure how to
apply it correctly. For this reason, I’ve provided a sample week of DTP
training for your reference. Additionally, I have included more tips on
how to get the most from your DTP workouts, as well as common
mistakes you must avoid maximizing your progress.

WORKOUT ONE: SHOULDERS & CALVES

MACHINE SHOULDER PRESS


Set 1: 50 repetitions
Set 2: 40 repetitions
Set 3: 30 repetitions
Set 4: 20 repetitions
Set 5: 10 repetitions
CABLE UPRIGHT ROWS
Set 1: 10 repetitions
Set 2: 20 repetitions
Set 3: 30 repetitions
Set 4: 40 repetitions
Set 5: 50 repetitions

STANDING CALF RAISES


Set 1: 50 repetitions
Set 2: 40 repetitions
Set 3: 30 repetitions
Set 4: 20 repetitions
Set 5: 10 repetitions

SEATED CALF RAISES


Set 1: 10 repetitions
Set 2: 20 repetitions
Set 3: 30 repetitions
Set 4: 40 repetitions
Set 5: 50 repetitions

WORKOUT TWO: LEGS

HACK SQUATS
Set 1: 50 repetitions
Set 2: 40 repetitions
Set 3: 30 repetitions
Set 4: 20 repetitions
Set 5: 10 repetitions

WALKING LUNGES
Set 1: 10 repetitions
Set 2: 20 repetitions
Set 3: 30 repetitions
Set 4: 40 repetitions
Set 5: 50 repetitions
WORKOUT THREE: BACK

SEATED CABLE ROWS


Set 1: 35 repetitions
Set 2: 30 repetitions
Set 3: 25 repetitions
Set 4: 20 repetitions
Set 5: 15 repetitions
Set 6: 10 repetitions

NARROW GRIP PULLDOWNS


Set 1: 10 repetitions
Set 2: 15 repetitions
Set 3: 20 repetitions
Set 4: 25 repetitions
Set 5: 30 repetitions
Set 6: 35 repetitions

WORKOUT FOUR: CHEST


INCLINE DUMBBELL PRESS
Set 1: 35 repetitions
Set 2: 30 repetitions
Set 3: 25 repetitions
Set 4: 20 repetitions
Set 5: 15 repetitions
Set 6: 10 repetitions

INCLINE CABLE FLYS


Set 1: 10 repetitions
Set 2: 15 repetitions
Set 3: 20 repetitions
Set 4: 25 repetitions
Set 5: 30 repetitions
Set 6: 35 repetitions
WORKOUT FIVE: ARMS
SUPERSET: BARBELL CURLS & SKULL CRUSHERS
Set 1: 50 repetitions / 50 repetitions
Set 2: 40 repetitions / 40 repetitions
Set 3: 30 repetitions / 30 repetitions
Set 4: 20 repetitions / 20 repetitions
Set 5: 10 repetitions / 10 repetitions

SUPERSET: SEATED DUMBBELL CURLS & CABLE


PUSHDOWNS
Set 1: 10 repetitions / 10 repetitions
Set 2: 20 repetitions / 20 repetitions
Set 3: 30 repetitions / 30 repetitions
Set 4: 40 repetitions / 40 repetitions
Set 5: 50 repetitions / 50 repetitions

It’s important to note two things from the above workouts. For the
back and chest workouts, there are di erent rep schemes used. This
format is DTPXtreme, a variant which has similar principles to the
original DTP protocol. This is my favored approach for chest and back
because it helps prevent fatigue at the shoulder joint and forearms,
two weak points which can hinder progress when training these
muscle groups.

Secondly, notice that supersets are used on the arm workouts.


Supersetting exercises is the perfect way to add more intensity using
DTP, especially when training antagonistic muscle groups together.
Hopefully, by demonstrating these variations of the DTP training
strategy, it shows how versatile these training philosophies can be,
and how they can be applied to enhance your progress.

DO’S AND DON’TS


The impact of DTP depends on your application, which is why I’m
explicitly telling you how to employ it with precision. I want you to
avoid making any mistakes which could sabotage your progress!
Do not be fooled into thinking 10 or 12 sets is easy. If done correctly,
you will be begging for the pain to end. This all comes down to two
factors, ensuring your rest periods are carefully monitored, and that
the weight chosen is appropriate to the rep range being used. For
example, on the 50 rep sets, you should be reaching failure by 25-30
repetitions, after which you should be ghting your way to the nish
line using rest-pauses. If you reach 50 reps without stopping, the
weight was far too light!
The burn within the muscle will surpass anything you have
experienced before. This uncomfortable and painful feeling might lead
you to think of short-cuts such as using sloppy form or even quitting
early. Do not allow either to happen! It’s imperative that good exercise
technique is maintained to yield the best results, and cutting out reps
are only cheating your results. I suggest using PRE-KAGED
(https://www.kagedmuscle.com/collections/pre-workout-
supplements/products/pre-kaged) before training and IN-KAGED
during the workout.
Stay completely focused at all times, even during the rest intervals, to
maintain peak performance. This training is so challenging that you
cannot a ord to be complacent, as such, it’s paramount to maintain
mental engagement at all times. Keep your headphones on and avoid
discussion between sets, otherwise, the intensity will quickly be lost.
 
SUMMARY
Hopefully, this article clears up any questions you may have had
regarding DTP and can serve as your DTP guide at all times. Employing
this training approach will open the door to new levels of progress and
physical growth. Using this training system for four weeks will help
shatter any plateau you may have hit, and enable you to see results
quickly.

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