Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout
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."
"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.
- Keep tension on the biceps the whole time. Don't let them slack.
- If you hit failure early, use the rest-pause technique to finish your set.
- Extend your arms behind your head as if there was a wall behind you that you're trying to hit.
- 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.
- Bring the weight down to your forehead, and then bring it straight up vertically.
- Keep your elbows in tight.
- Control the eccentric so you don't actually crush your skull!
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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.
Has it helped in size? I mean that's too many reps. What are the benefits you're noticing physically?
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.
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 :)
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.)
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.
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.