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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!

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 Chest & Back Attack
Stretch between sets.
Dumbbell Bench Press
10 sets, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps
Bent Over Barbell Row
10 sets, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps

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.
  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!

About the Author

Contributing Writer

Contributing Writer’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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