PDA

Επιστροφή στο Forum : DTP & Y3T training



thegravijia
20-01-14, 05:40
τα εχει δοκιμασει κανεις??

DTP
DTP is the Dramatic Transformation Principle. It was designed to shock the muscles into growth and definition via fat loss. This method is flexible in the sense it can be used whenever you feel like it but it usually is implemented in the last month of ones training programme. For example if you plan to do a 12 week (3 month) programme you would begin implementing DTP into your workouts in the last 4 weeks. However it can be used earlier or later depending on your progress, goals and physical capability. The DTP method works by using high reps and low weight combined with low reps and high weight all in one hardcore workout to target both fast and slow twitch fibres. The extreme intensity will also burn more fat than most regular workouts meaning you will have a leaner look by the end of your programme.
The breakdown: DTP is a 10 set routine. Sets 1-5 are: 50,40,30,20,10 reps with increasing weight for each set hitting max weight at set 5 for 10 reps. Rest of 45secs-1min between sets.
Sets 6-10 are: 10,20,30,40,50 reps. Maintain max weight at set 6 for 10 reps. Decrease weight for each remaining set and 45secs-1min rests.
Overall you will complete 10 sets and 300 reps. There is only a 1 min rest between sets 1-5 and 5-10. It is done as a whole.
Sample workout: Smith Machine Military Press for shoulders. 10 sets, 50,40,30,20,10,10,20,30,40,50 reps.
DTP can be used in a superset. For example: Dumbbell Bicep Curls [SUPERSET] Skull Crushers. 10 sets for each, 50,40,30,20,10,10,20,30,40,50 reps.
Only rest after doing BOTH exercises. E.g. Dumbbell Curls 50 reps followed immediately by Skull Crushers 50 reps, rest 1 min then 40 reps etc.
So there you have it. It can be done for as many workouts in the week you want. You only need one exercise per muscle. I recommend using it for only 2-3 bodyparts per week using your normal workouts on the remaining bodyparts. Remember you can use DTP for any exercise. Get creative and mix it up each week. Rest 1 week for every 4 weeks of DTP training. Good luck.
Y3T
Y3T stands for Yoda 3 week Training. Yoda is the nickname of master trainer Neil Hill. The training is a 3 week cycle. You can do as many cycles as you want, so you could do 4 cycles to complete a 3 month programme. This method like DTP trains both fast and slow twitch fibres but over 3 weeks as opposed to 1 workout.
Week 1 is the heavy compound week. Every workout should follow this rule. 3 compound exercises for 3 sets and 6-8 reps.
Sample workout
Chest Day: Bench Press 3 sets, 6-8 reps
Incline Bench Press 3 sets, 6-8 reps
Dips 3 sets, 6-8 reps
Back Day: Bent Over Row 3 sets, 6-8 reps
Seated Row 3 sets, 6-8 reps
Deadlifts 3 sets, 6-8 reps
Wide or Hammer Grip Pull-Ups 3 sets, 6-8 reps
Arm Day: Barbell Curl 3 sets, 6-8 reps
Hammer Curl 3 sets, 6-8 reps
Close Grip Bench Press 3 sets, 6-8 reps
Skull Crushers 3 sets, 6-8 reps
Leg Day: Squats 3 sets, 6-8 reps
Hack Squats or Leg Press 3 sets, 6-8 reps
Stiff Leg Deadlifts 3 sets, 6-8 reps
Barbell Lunges 3 sets, 6-8 reps
Shoulders, Calves & Abs Day: Military press 3 sets, 6-8 reps
Side Laterals 3 sets, 6-8 reps
Upright Rows 3 sets, 6-8 reps
Standing Calf Press 3 sets, 6-8 reps
Weighted Sit-Ups 3 sets, 6-8 reps
Every workout must be like this for week 1. Make sure you use compound exercises only. Hit failure on each set. Do a warmup set for each exercise for 10-12 reps.
Week 2 is the same as week 1 but you use 10-12 reps and add 1 isolation exercise for each workout.
E.g. Chest Day: Bench Press 3 sets, 10-12 reps
Incline Bench Press 3 sets, 10-12 reps
Dips 3 sets, 10-12 reps
Flat or Incline Flyers 3 sets, 10-12 reps
Again, hit failure for each set. Warmup up for each exercise.

Week 3 is called 'Total Annihilation'. This week is high reps and long sets that will annihilate the muscles. It is not for the weak minded! Sets can last 1-3 minutes and can have up to 100 reps!
Chest Day: Bench Press: 2 warmup sets 15 reps, 3 drop sets 15 reps
Dips: 3 drop sets, 20 reps
Cable Crossovers or Incline Flyers: 1 rest pause set to failure, 80-100 reps. (Rest 5 secs every time you hit failure in the set but complete the reps no matter what!)
Back Day: Seated Cable Row: 2 warmup sets, 15 reps. 3 Supersets of wide and narrow grip rows using lateral pulldown bar, 15 reps each
Lateral Pulldowns: 3 supersets of wide and narrow grip pulldowns, 15 reps each
Dumbbell Rows: 3 drop sets, 15 reps
Straight Arm Pulldowns: 3 sets, 20 reps
Arm Day: Tricep Pushdowns: 2 warmup sets, 12-15 reps, 3 drop sets 15 reps
Skull Crushers: 3 drop sets, 12 reps
Barbell Curl: 2 sets, 15 reps then add weight, 15 reps add weight, 15 reps add weight, 15 reps drop weight, 15 reps drop weight, 15 reps (this is one set of 90 total reps. Use rest/pause. By the half way point you will only be getting 2-3 reps out before needing a quick 5 sec rest/pause but get the reps done no matter what even if its 1 rep at a time!)
Shoulders, Calves and Abs Day: Machine Shoulder Press: 2 sets, 50 reps
Front Barbell Raise: 3 sets, 15 reps + partials to failure
Side Laterals: 3 drop sets, 15 reps + partials to failure
Seated Rear Raises: 3 drop sets, 15 reps + partials too failure
Standing Calf Press: 3 sets, 50 reps
Crunches: 3 sets, 30 reps (10 partial reps at top, 10 partial reps at bottom, 10 full reps)
Leg Day: Leg Press: 2 sets, 80 reps (start at bottom of plate and move up 2-3 inches every 20 reps)
Hack Squats: 2 sets, 60 reps ( start narrow and move feet apart by 2-3 inches every 20 reps)
Leg Extentions: 2 triple drop sets, 15 reps + 10 reps + 5 reps + partials to failure
Stiff Leg Deadlifts: 2 sets, 50 reps
Leg Press (again): 1 drop set, 40 reps (feet at top for hamstring recruitment)
Lying Leg Curls: 2 sets, 30 reps + 20 partials to failure
That is Y3T. It is scary. The best way to complete week 3 is by using rest/pause during sets. You will not be able to do all the reps at once so get a partner to count 5 sec rest/pause then bang out another bunch of reps until eventually you finish the set. You need a partner to keep you repping or you will give up! Your mind will say stop, your muscles will scream with pain but you must push through. This can be used to bulk or cut depending on your diet. Week 1: heavy compound, Week 2: heavy compound & isolation, Week 3: Total Annihilation. Good luck!

grtech
21-01-14, 23:59
Γεια σου thegravijia :welcome:, απο μέρος μου δεν έχω πράξη προπόνηση με καμιά απο τις δύο ρουτίνες.

Για την δεύτερη ρουτίνα υπάρχει ήδη θέμα στα Ελληνικά εδώ Y3T απο Neil Hill (http://www.bodybuilding.gr/forum/showthread.php?20542-Y3T-%CE%B1%CF%80%CE%BF-Neil-Hill)για την πρώτη ρουτίνα, υπάρχει δυνατότητα να γίνει μια περίληψη για τα μέλη που δεν γνωρίζουν Αγγλικά ώστε να μην κλειδώσει το θέμα λόγο κανονισμών;