Check out my original post explaining the DTP program first!
After 4 intense weeks I finally finished the DTP program. It was very different from my previous routine but I loved it! I gained muscle and lost fat resulting in
What I liked about the program:
- The workouts were short but very intense
- I could see improvements after each week (increasing weights for exercises)
- Very simple to follow, and minimal equipment was required
- Foam rolling significantly improved my legs, specifically calf definition which has always been a problem for me
- Leg day was my favourite day, just because I have never pushed myself that hard even when I was doing squats
- The cardio sessions significantly increased my appetite, I woke up and ate 1 or 2 times in the middle of the night almost every night. This got a little annoying…
- I don’t like going to the gym just for 20 minutes of cardio and not lifting weights, I felt like I could do so much more since I was already there but I didn’t
- Chest and back on the same day, I did see results in the end, but I am stubborn and will return to splitting them
Before DTP, I was lifting heavy, with long rest times. DTP is a mix of lifting heavy, with high reps and short rest times. The whole idea behind DTP is to put your body into shock, making it adjust and grow in response to the shock. Let me explain:
Essentially, muscles contain two types of fibers, slow-twitch (Type 1) and fast-twitch (Type 2a + 2b)
Slow-twitch fibers help to sustain your muscles over a long activity period, these provide fatigue resistance. ex. marathon runners.
Fast-twitch fibers generate a high amount of force in a short period of time. ex. sprinters
If like me, you constantly do a high weight and low number of reps with a long break, the primary fibers strained are the fast-twitch fibers. This leaves the slow-twitched fibers unstressed. So why train the slow-twitch fibers? Well, training more muscle fibers means greater overall gains in strength and muscle mass. That is the goal of this program. By increasing the amount of reps, and decreasing the rest time, you start to strain your slow-twitched fibers. This will allow them to grow along side your fast-twitch fibers.
Overall I would give this a program a 9/10 rating, just because nothing is perfect. I will definitely be doing this again, but for now it’s time to get cutting, Ibiza in 3 weeks!