Kris Gethin Vs. Team Grenade: DTP Chest And Back Workout
Beginning in October 2011, Kris Gethin led three Grenade athletes through a brutal week of DTP training sessions. The workouts were all-out war. Each session was a vicious iron brawl. With Gethin coaching every rep and set, the Grenade boys had no choice but to fight through failure and push through pain to complete the workouts.
This is round one of a four-round fight. In it, Kris Gethin puts Grenade athlete Shane Raymond through a brutal chest and back thrash. The workout is a classic combination of push and pull, complicated and intensified by the insane rep ranges and heavy weights of Gethin's signature training style, DTP.
Think you've got what it takes to train with Gethin and Grenade? Watch the video and try the workout for yourself.
Brutal DTP Back & Chest Workout With Kris Gethin
Watch The Video - 28:28
This DTP chest and back workout seems simple. It's only two exercises, dumbbell press and a bent-over row, smashed together in a pyramid superset. The devil, however, is in the details. This pyramid starts at 50 reps per exercise. From there, you add weight and drop the reps until you hit two heavy-ass sets of 10 before climbing to 50 reps again. This wild rep range allows you to train with high volume and heavy weights.
You'll hit both the fast- and slow-twitch muscle fibers for maximum damage and growth potential. The overall volume floods blood into the working muscles, primes the metabolism, burns off a lot of calories, and promotes some serious size gains. If you don't train as intensely as Shane Raymond, you're only cheating your own results.
Always stretch between sets to help prevent injury and stretch the sheaths around your muscles, called fascia. This quite literally gives you more room to grow. Stretching between sets, plus the insane pump DTP delivers, will help you ultimately build more size.
- If you reach failure too early on any set, start hitting rest-pause reps. Meaning, rest, do two reps, rest, do a single rep, rest, and keep going until you finish the set. Never drop the weight. Take as long as you want—as long as you hit the right rep count.
- If you do not reach failure, do not perform more reps. Just adjust the weight for the next set so you reach failure as prescribed.
- If you fatigue too much after your heavy sets, go lighter on the way down. Lactate will build up and you'll lose strength. There are only so many nutrients and carbs in your body to fuel you.
- If your grip fails, use wrist straps for the bent-over rows.
Stay tuned for next month's matchup: Kris Gethin faces off with Grenade athlete Richard Elston for a brutal legs and shoulders workout.
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it is really a badass workout and it can be ridiculous as well for other people in the gym. my 50reps at the the was with 14kg (31lbs approx) dumbbells and after 40th rep, i started screaming because my triceps, chest and underarms were burning hell and people were staring at me like "wtf-30lbs benc and such a big guy screaming". hahaha anyway it is an amazing pump when you finish, i added 2 butterfly to stretch my chest as well.
Hahahaha! same here man, I did a similar workout but ended up roaring and struggling for reps on a 130lb bench! totally worth it, the volume and intensity really hit the muscle hard, big gains!
I like the idea of this style of training but it seems better for endurance/functional muscle rather than hypertrophy. I'd also prefer to hit muscles from different angles using different exercises but this workout would be beneficial in burning a lot of calories no doubt.
This style of training is great for a 4-6 week shape up along with increasing aerobic capacity and endurance enabling you to eventually lift heaver in your normal routine with the ability to handle the extra work load,
Ideally you want to check out Neil Hills Y3T for 8-12 weeks then follow with a 4-6 week DTP then repeat.
When attempting this workout make sure you check your ego at the door. If you don't and you try lifting a fairly heavy weight for 50 reps first set you will fail big time.
Just follow the program like it is. The weight is not what counts... it's more about completing the rep range. Don't worry about impressing anybody with the weight amount in this workout. Do the weight that you can. If you have to do the 50 reps with 5 pound dumbbells, then use the 5 pound dumbbells. It's a beast of a workout and makes you sweat like a pig. Gogo DTP!