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DTP, inaczej Przerażająca Przemiana!
Budowanie Sylwetki
Olivia Davis
Autor
2026-03-23
Data
3 min. czytania
article.read_time
5
Rozdziały
Metoda DTP nie jest powszechnie znana w Polsce, jednak z entuzjazmem wykorzystywana jest za granicą. Dlaczego nie zdobywa popularności w naszym kraju? Z powodu naszego skupienia na ugruntowanych normach i obaw przed eksperymentowaniem oraz poznawaniem nowych metod, technik itp. System szkoleniowy DTP został stworzony przez głównego redaktora portalu Bodybuilding - Krisa Gethina.
What is DTP training?
DTP is an innovative training system that leverages a variety of repetitions, loads, timeframes, and techniques to optimally harness the body's potential for muscle building. DTP training stimulates both slow- and fast-twitch muscle fibers, impacting both volume growth and muscle definition. The primary objective of this approach is to increase blood flow to the muscles, which means more nutrients reach them.
What exactly does the DTP training system involve?
Training using the DTP system entails completing 10 repetition sets of a specific exercise: 50/40/30/20/10, followed by 10/20/30/40/50.. Typically, it is assumed that intervals between sets should be 45 seconds.. However, in my opinion, during the weight increase phase (first five sets), they should be 45/60/75/90/105 seconds, while with weight regression: 120/105/90/75/60 seconds. It is essential to individually tailor the exact intervals according to one's body's capacity. This method can also be combined with super-sets, drop-sets, as well as the rest-pause method. Example workout - bench press: - Set 20 kg - 50 repetitions; - Set 25 kg - 40 repetitions; - Set 30 kg - 30 repetitions; - Set 35 kg - 20 repetitions; - Set 40 kg - 10 repetitions; - Set 40 kg - 10 repetitions; - Set 35 kg - 20 repetitions; - Set 30 kg - 30 repetitions; - Set 25 kg - 40 repetitions; - Set 20 kg - 50 repetitions.
Benefits stemming from training by this method
The following are the advantages of DTP training: – muscle warm-up can be counted as the first round due to the high number of repetitions; – it enables a significant enhancement in muscle definition; – DTP stimulates both slow- and fast-twitch muscle fibers; – the use of a large number of repetitions before a smaller number with a greater weight reduces the probability of injuries to joints and tendons; – thanks to the high training intensity, we accelerate the burning of adipose tissue; – shortening the duration of a training session; – the training can be conducted without the use of advanced technology and without the presence of heavy weights.
The myth surrounding high repetition training
It's possible that you've heard that you can't build muscle with a high number of repetitions, that you can burn it, or you can experience a regression of strength -- nothing more mistaken than that -- that's not true! With this method, you're definitely going to build the same muscle mass as in the traditional way. And more importantly, by training with this method, you are also building the density of your muscles. The issue may be about building strength, but we need to ask ourselves one key question: What do we want to focus on the most -- on expanding and tightening our body and saving our joints through less stress (less risk of injury) or, above all, on increasing our strength?
How can one implement the DTP method in training?
The DTP method can be incorporated into our training plan in two ways. The first option involves applying it to every exercise (for the whole body) for a maximum period of about 4 weeks, after which a break of at least two weeks should be taken. The second option involves using this method for one or two muscle groups for a certain period of time.
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