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Hamstrings:Week 7

Week 7 introduces Dramatic Transformation Principle (DTP), a training technique that I developed. DTP allows you to obliterate a muscle group with only one or two exercises. It was very beneficial when I was training through injury, and I couldn’t perform a large variety of exercises for my target body part. What I learned was that this intensity technique could then be applied to any muscle group for (you guessed it) dramatic transformation. I now include it in virtually all my programs, especially when I want to bring up a weakness. Check out the video to see how I use it to improve hamstrings development.

NOTES:

* You’ll perform 30 reps for your first set of lying leg curls, and then you’ll increase weight slightly for your next set, where you’ll perform 25 reps.

* Keep rest periods to 2 minutes between sets, but note that you’ll begin with heavy weights for the second move (stiff-legged deadlifts), increasing reps as you decrease weight.

* You can use the rest-pause principle for DTP work. Rest-pause is a technique where you rack the weight, taking the action off your target muscle group for a few seconds to allow your adenosine triphosphate (ATP) to regenerate. You’ll only use rest-pause when you’ve reached failure near the end of a set.

EXERCISE

COMMENT

Lying leg curls

5 SETS / 30,25,20,15,10 Reps

Rest 2 minutes between each DTP set.

Stiff-legged barbell deadlifts

5 SETS / 10,15,20,25,30 Reps

Rest 2 minutes between each DTP set.

 

TIP: Each of us has a different ratio of slow- to fast-twitch muscle fibers. Those who have more fast-twitch fibers grow better with heavy weights and fewer reps. Those who have more slow-twitch fibers grow better with higher reps. And yet we all have a mix of both types of fibers, so it’s crucial to train both types. That’s what DTP addresses.

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This product contains citrulline, an amino acid that helps your body increase production of arginine (another amino acid) that ultimately increases nitric oxide (NO) production. The last is a gas molecule that promotes vasodilation (expanse of your veins), promoting normal delivery of blood, oxygen and nutrients to the muscles you’re training. I take Pure Citrulline before and during workouts.

Check out my video for detailed tips on how to perform DTP for hamstrings.

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