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DTP ARMS ASSAULT

Smash your biceps and triceps with
Kris Gethin and Team Grenade!
Try it, if you dare!

Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout

If you've never tried DTP, Kris Gethin's brutal training system, this is the perfect place to start. Attack your arms with Gethin and Team Grenade!
Main | Chest & Back | Legs & Shoulders | Biceps & Triceps | Abs

In a moment of insanity, the brave athletes of Team Grenade challenged Kris Gethin to a weeklong, knock-down, no-holds-barred DTP duel. In case you're unfamiliar with DTP, it's Kris Gethin's intense training system designed to build maximum mass by torching every muscle fiber in a given training session. Gethin put each Grenadier through some of the toughest workouts DTP has to offer.

In this third installment of the brutal battle, Kris Gethin pushes James St. Leger through 300 reps of biceps and triceps exercises sprawled across two high-intensity supersets. The result: a shirt-splitting pump and extreme muscle growth. If you think your arms can handle the load, try the workout yourself!

Round 3 Biceps and Triceps Smash
Watch The Video - 26:14


James St. Leger

"It's payback time."
 

Kris Gethin

"I came here to
demolish Team Grenade."

James St. Leger is accustomed to endurance lifting. In 2010 he won the Dragan Challenge and was named England's National Endurance Weightlifting Champion. To take the title he performed a 15-kg (33 pound) curl and press 953 times! He was more than ready for Gethin's DTP challenge.

The secret to DTP is the massive pyramid of reps and loads. By lifting heavy and light, with low reps and high, you work all the muscle fibers in a target area. In this case, the target is biceps and triceps. Over the course of two painful supersets, you'll go from 50 reps to 10 reps and then all the way back up, adjusting the weight as you go.

St. Leger starts with close-grip curls for biceps, which he supersets with Gethin's signature triceps "head smackers." The next superset starts with wide-grip curls and moves to skull crushers. It's an all-out arms assault.

Use the same weight for both exercises in the superset. When you hit fatigue, take a short rest, a few breaths, and then keep going. Do not put the weight down. If you hit fatigue too early, don't increase the weight as much for the next set. You may stretch between supersets, but do not rest during a superset.

DTP Biceps & Triceps
Superset

Pro Tips

Biceps Curl
  1. Keep tension on the biceps the whole time. Don't let them slack.
  2. If you hit failure early, use the rest-pause technique to finish your set.
Head Smacker
  1. Extend your arms behind your head as if there was a wall behind you that you're trying to hit.
  2. To mix up your head smacker sets, do 10 reps as skullcrushers, 10 as head smackers, 10 as rockers, and 10 as a close-grip press.
Skull-Crusher
  1. Bring the weight down to your forehead, and then bring it straight up vertically.
  2. Keep your elbows in tight.
  3. Control the eccentric so you don't actually crush your skull!
Main | Chest & Back | Legs & Shoulders | Biceps & Triceps | Abs

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vsniperviperv

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vsniperviperv

Wow Kris destroyed him... Great knowledge. DTP is great to do once in a while if you need to break some plateaus.

Sep 17, 2013 8:09pm | report
 
vsniperviperv

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vsniperviperv

James is cheating a bit haha.

Sep 17, 2013 8:10pm | report
derrickjr

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derrickjr

Looks like some serious stuff, I am up for the challenge though.

Sep 17, 2013 9:58pm | report
 
samerym

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samerym

I'm now in week 3 of the 4-week DTP program (I did DTP once before, when I did Gethin's 12-week trainer.) It's hard work, but after 45-50 minutes, you feel like a champion, and the muscular and cardiovascular benefits are undeniable.

Sep 18, 2013 9:23am | report
 
El_ganso

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El_ganso

Has it helped in size? I mean that's too many reps. What are the benefits you're noticing physically?
Thanks

Sep 19, 2013 1:00pm | report
samerym

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samerym

Hi, El_ganso
It certainly does help with size, for two reasons:
1. It targets the entire spectrum of muscle fibers, fast and slow.
2. You reach failure in most if not all sets (I have to rest-pause two or three times in the high-rep sets;) recent research has shown that reaching failure is paramount for increasing size, even if you use light weights and high reps.

I believe there's another benefit that, although now directly related to size, but will help down the road, and that is muscular endurance. Sometimes you can't finish heavier sets because of poor endurance, rather than strength decline or ATP depletion.

And don't forget the cardiovascular benefits. In each workout, I start panting and dripping sweat after the first superset, and it continues for the duration of the workout. It feels awesome.

Sep 19, 2013 2:31pm | report
estin1981

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estin1981

DTP basically utilizes the principle of time under tension and definitely leads to bigger fuller muscles if you eat to grow.

Sep 18, 2013 11:41am | report
 
samerym

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samerym

and hitting slow-twitch fibers (hey, every fiber counts) and then, of course, there's muscular endurance and cardiovascular fitness.

BTW, nice back, especially considering you are all fat :)

Sep 18, 2013 1:58pm | report
XxmetallicaxX

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XxmetallicaxX

just completed this workout, best pump out of a workout ever, 600 reps total if you add it up, ridiculous

Sep 18, 2013 2:33pm | report
 
El_ganso

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El_ganso

Did it help you to get size? or what difference did you notice physically?
Thanks.

Sep 19, 2013 1:01pm | report
Dracid

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Dracid

Love DTP. Have done his 12 week program and at the end you do it for 3 weeks. Awesome pump

Sep 18, 2013 3:55pm | report
 
bdizzle99

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bdizzle99

How much rest in between??

Sep 18, 2013 6:33pm | report
 
Anchovy007

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Anchovy007

Might be a dumb question.. but could you explain the difference between "head smackers" and "skull crushers"? Is it just aiming towards behind your head rather than your forehead?

Sep 18, 2013 8:24pm | report
 
samerym

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samerym

No man, there are no dumb questions, especially when it comes to an activity in which you could easily get hurt with improper form.

With head smackers, your elbows are pushed far behind your head, and you pull the bar to the top of your head and push out away from the top of your head (you'll quickly discover that this keeps your triceps under tension the entire time because they have to keep your arms suspended against gravity, not to mention the work asked of your lats, chest, and other stabilizers.) With skull crushers, your elbows are directly above your forehead (a little back is actually a bit better) and the weight moves up and down toward your forehead (or, if you do take your elbows a little farther back like I suggested above, a little behind your forehead and down behind your head.)

Sep 19, 2013 8:24am | report
alexsano

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alexsano

i tried this yesterday but i started like 40, 30, 20, 10 and vice versa and i felt like i killed myself haha

i like this very much and will include in my next month program

Sep 18, 2013 11:26pm | report
 
animal182

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animal182

WELL DONE JAMES!!!

Sep 19, 2013 6:46am | report
 
RelaxImJoking

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RelaxImJoking

I tried doing these to failure but unfortunately being a decendant of the Chuck Norris blood line made it impossible for my muscles to understand that word.

Sep 19, 2013 9:08am | report
 
evo_dom

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evo_dom

I used to read articles to get more smarterier, but now I just read them to see what YOU are going to say!

Sep 19, 2013 12:12pm | report
MellBear

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MellBear

trying this tomorrow, looks good

Sep 19, 2013 9:55am | report
 
jwethall

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jwethall

The high rep scheme is ok, if you're using heavy weight the whole time. John Meadows endorses this idea, and its a monster. You'd do your normal set of 10 on curls for example, but instead of 10 you'd do 20, either by rest pause or by doing partials until you hit 20 reps. You work up by 5 lb increments and add 5-10 reps every week. It really eff's you up.

Sep 19, 2013 1:13pm | report
 
DimeN3Pennys

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DimeN3Pennys

How many sets of that should be done?

Sep 19, 2013 10:38pm | report
DimeN3Pennys

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DimeN3Pennys

How many sets of that should be done?

Sep 19, 2013 10:38pm | report
jwethall

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jwethall

Well today I did arms so I used it on skull crushers: 45lb plates on an EZ bar for 3 sets of 20 (10 good, 10 partials). Then on biceps I did it on EZ bar curls and only made it through 2 sets before hitting absolute failure. It's freakin brutal.

Sep 19, 2013 10:52pm | report
spencermjs

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spencermjs

how heavy is heavy? what %1rm would you recommend?

Oct 9, 2013 9:56am | report
jwethall

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jwethall

Whatever your normal set of 10 is. I'm not sure what % of 1RM that is.

Oct 9, 2013 7:45pm | report
Showing 1 - 25 of 43 Comments

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