If you regularly attend the gym to undertake resistance training then you’ll appreciate that variety really is the spice of life. There are numerous ways to alter your training sessions: different body parts, resistance utilised, sets and repetitions to name but a few.

So why bother changing your training routine? Didn’t someone else say “if it ain’t broke then don’t fix it”? With regards to this saying, resistance training might just be the exception to the rule. Your training regime should be altered every 6-8 weeks in order to keep your muscles guessing and to continually shock your system. Failing to do this will ultimately result in a plateau of your training performance. Inevitably, it will also lead to boredom and a lack of motivation.

With all this in mind, how can you switch up your training and place a completely different emphasis on your body and the systems utilised? One popular method currently sweeping gyms up and down the country, as well as further afield, is a training technique known as the Dramatic Transformation Principle, or DTP for short.

For those of you that haven’t previously heard of DTP or are unsure how to incorporate this into your current training, read on; the purpose of this article is to take a closer look at this current craze and see what all the fuss it about.

Dramatic Transformation Principle

DTP has the ability to completely transform the way you undertake your resistance training whilst at the same time creating the physique you’ve always dreamt of.

So how does it work? Rather than traditional weight training methods that only target your fast twitch muscle fibres, DTP targets both fast and slow twitch. This additional recruitment allows for both enhancements and definition to your target muscles like never before.

If that isn’t enough, the DTP method of training also elevates your heart rate, and therefore the intensity at which you train, allowing for increased fat burning as well as muscle growth and development. It really does create an environment where you simply cannot lose.

Implementing DTP Into A Workout

So how do you implement DTP into your workout? Rather than traditional weight lifting techniques, which might have involved 3-4 sets of 10-12 repetitions on a particular exercise, DTP requires you to perform 10 sets with the repetition range for the first 5 sets dropping from 50 to 10 in equal increments – i.e. 50, 40, 30, 20 and 10.

When you reach the fifth set and have completed your 10 repetitions you are then required to reverse this process and work in the opposite direction for a further 5 sets – i.e. 10, 20, 30, 40 and 50.

Allow for approximately 45 seconds rest only between each set. It should also be noted that the resistance will be required to be altered throughout, increasing as the repetitions diminish. Consider the below example, which demonstrates how you could utilise the DTP process to target your chest through a flat bench press:

DTP Flat Bench Press Workout Example
  • 50 repetitions with 20kg
  • 40 repetitions with 25kg
  • 30 repetitions with 30kg
  • 20 repetitions with 35kg
  • 10 repetitions with 40kg
  • 10 repetitions with 40kg
  • 20 repetitions with 35kg
  • 30 repetitions with 30kg
  • 40 repetitions with 25kg
  • 50 repetitions with 20kg

The resistance utilised above is for the purpose of an example only. Always lift within your capabilities and never substitute resistance for strict form.

Due to the intensity requirements of this training method you should develop a base foundation of strength initially and it is advised where possible to always have a spotter on standby.

Introducing DTP Into Your Training

DTP is a truly remarkable means of achieving your fitness goals without spending hours upon hours in the gym. Due to its intensity, if utilised solely on all body parts it is recommended that you take structured breaks and adopt other training methods every 3-4 weeks. Alternatively, you could just throw DTP into your normal training regimes every so often to truly shock your system.

Not only is DTP a highly effective and efficient means of training but it is also adaptable to your own unique needs and requirements. There are so many ways to apply DTP to your training sessions and as long as you always follow the 10 sets and 50-10 repetition range in the specific order highlighted above then you can never go too far wrong.

DTP could also be applied to various muscle groups within a single session. For example, you could complete a chest exercise followed by a back exercise. Alternatively, if you wanted to concentrate on a single body part, such as the chest region, you could complete the flat bench press example given above followed by the pec dec machine.

Remember DTP can be applied to both free weights and machines. You could even utilise DTP methods at the end of a traditional training session to ensure the target muscle is well and truly exhausted.

Final Word

So there you have the ins and outs of the Dramatic Transformation Principle. Before signing off let us briefly recap and summarise some of the key benefits that this method of training allows:

  • The progressive training manner in which you initially start with a low resistance and high repetition can be utilised as part of an active warm-up.
  • DTP targets both the slow twitch and fast twitch muscle fibres. This additional recruitment allows for both muscular enhancements and definition like never before.
  • The intensity levels offered through DTP allow for an elevated heart rate and accelerated method of fat burning.
  • Due to the limited rest intervals and nature of DTP training, you can complete a thorough workout in a short space of time and with limited equipment.

If your current training regime is long overdue an update or you’ve simply run out of ideas to shock your mind and body in the gym, then why not utilise DTP to add that variety you’ve been looking for? Consider your specific needs and requirements and adapt these incredible training principles to suit you.

Once you’ve trained the DTP way, you’ll wonder why you didn’t make the change earlier.