I started this program yesterday doing legs and upper abs.. I don't have a leg press machine or a squat rack so I did deadlifts instead. My lower back had some pain when doing it. I think my form was correct. Maybe my femur is too long and i cant really do squats/deadlifts effectively. It doesn't seem like deadlifts are very safe for doing this many reps. Any thoughts on this? I may have to get a gym membership.
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09-30-2012, 10:11 AM #271
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10-01-2012, 04:15 AM #272
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10-01-2012, 05:18 AM #273
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10-01-2012, 07:36 PM #274
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10-01-2012, 10:53 PM #275
thanks for the tip! I just watched some videos on youtube of dumbell squats. I never knew you can do squats using dumbells. I am new to squatting so I use low weight anyways... a dumbell would be enough weight for my level. I can see issues with higher weights though.
I did the chest/back workout today and dam, I've never felt such a a workout before. I never followed program in the past; just did 3 days a week of random 5x5 exercises. This DTP program is taking me to my limits.
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10-03-2012, 07:17 AM #276
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10-04-2012, 04:25 PM #277
I have a question...I'm finishing the 12 week Hardcore series in 9 days...should I wait a week or two and reintroduce fruits nuts dairy etc back into my diet gradually or should I just go right into the DTP 4 week Trainer. I have lost 41 pounds on the hardcore and don't wanna blow back up. However, I just don't know if the body will be immediately ready for 5500 calories immediately.
Thanks Kris for these killer workouts...You're truly an inspiration!Grinding out a second consecutive Kris Gethin 12 week trainer
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10-05-2012, 03:12 PM #278
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10-06-2012, 04:36 PM #279
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10-14-2012, 11:56 PM #280
Kris-Need advice
I am 28 years old, never done any body building or weight training apart from couple of ab exercise in home. I weigh at 130 pounds 5'3" inches, I am not fat but does not have mass as well, I work in a corporate and does not have much time, but now I want to dedicate time to this after I stumbled upon your site, seriously I plan whole night and not able to decide how to start it, wanted to start with DTP 4 weeks, but worried that since I do not have much training, will I be able to do the kind of workout shown in DTP as I am only 130 pounds, I am worried that I might sustain injuries, should I even start with DTP or some other program if you can suggest, I want to gain some mass , have some weight in bisceps and work on my abs. I am ready to start, believe me for the first time in my life I am excited about muscle only because of your site.
Thanks
Shreesh
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10-16-2012, 02:34 AM #281
Tomorrow starts my last week of the program. This thing is nuts. I have been doing this along with taking Animal M-Stak and the results are phenomenal. The weight that I have been able to push has skyrocketed and I have put on about 13 pounds so far with minimal fat gain. People keep coming up to me and talking about how big I have gotten lately! I am loving it. Thanks for putting this routine together, Kris!
The best part...I finally have a chest that looks developed. HECK YES!
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10-16-2012, 11:50 AM #282
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10-17-2012, 09:26 PM #283
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10-21-2012, 10:15 AM #284
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10-21-2012, 05:39 PM #285
- Join Date: Sep 2012
- Location: Corpus Christi, Texas, United States
- Posts: 61
- Rep Power: 168
Well I just completed the 4 week program. I've been going the the gym for a few months but haven't been putting in the work. I think the scientific term is "pussy-footing"....anyway this was the 1st time in my life I've EVER worked out legs, shoulders, and arms. I would usually just bench press and call it a day.
I followed the workout routines spot on, the cardio spot on, the diet is was unable to follow to the T. I work shift work and was able to cut out cokes, fried foods, pizza, etc from my diet
I'll be jumping into the 12 week program, because I love that my pants fit for the 1st time in my life
This morning I woke up @ 197lbs.January 1st, 2011 - 255 Lbs
September 25, 2012 - 209 Lbs
October 21, 2012 - 198 lbs
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10-21-2012, 06:03 PM #286
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10-22-2012, 11:04 AM #287
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10-23-2012, 07:33 AM #288
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10-24-2012, 11:01 AM #289
Hi kris, first of all thanks for these nice workouts, i want to start your 12 week training, but i have a question about the days i can train. In your 12 week training program i see that there are also workouts in the weekend. Thats going to be a problem for me, because i cant train in the weekend. So only midweek, right now i do a split program on mo - teu - wed off - thurs - fri - weekend off, can i do this 12 week program midweek?
There is one more thing, on sundays i have soccer matches so leg day for me would be best somewhere in the beginning of the week like monday or teusday, i hope u can give me some directions on how to schedule your 12 week program for me, i would greatly appreciate it.
Thanks in advance..Last edited by Basslover; 10-24-2012 at 11:44 AM.
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10-25-2012, 06:56 PM #290
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10-27-2012, 04:35 PM #291
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10-28-2012, 03:40 PM #292
This program is awesome. I must admit, I did not do much of the cardio stuff. My bench max went up from 165 (not touching chest)--> 205lbs+ (touching chest) in 4 weeks. I am still finishing up my 4th week. That is just ridiculous compared to my regular 5x5 routine. I gained about 1-2 lb with minimal fat gain.
Will post before/after pics when I am done.
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10-28-2012, 09:51 PM #293
- Join Date: Jan 2007
- Location: Boise, Idaho, United States
- Posts: 618
- Rep Power: 6209
Thank you all for the interaction. If anyone has a question for me, please ask on the 'Ask DTP a Question' thread in the Physiqueelite BodyGroup. In the meantime, if any of you have been using my Nutrition by Design food on this program http://www.bodybuilding.com/store/nu...fit-meals.html , please add your HONEST review and rating on the review section. Cheers - Kris
Kris Gethin
KAGED MUSCLE CEO
https://www.instagram.com/krisgethin/
www.kagedmuscle.com
www.KrisGethin.com
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10-30-2012, 06:23 PM #294
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10-31-2012, 01:47 PM #295
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Age: 51
- Posts: 12
- Rep Power: 0
I finished this course about four weeks ago, it;s really challenging but gives you great gains in strength. I put on about 3lbs muscle not too much fat. I have done Kris's hardcore trainer previously and find his plans really productive.
Currently doing Jim Stoppanis shortcut to size, again another challengging routine, would recommend it as a follow on from DTP, that or Y3t.
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10-31-2012, 09:17 PM #296
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11-04-2012, 05:41 PM #297
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11-05-2012, 06:45 AM #298
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11-05-2012, 11:15 AM #299
hi Kris, i have recently completed the DTP trainer i didn't do your 12 week programme because i was only 8 or 9 stone when i started the 4 week plan now i am nearly hitting 11 and a half stone thank you for that i never thought i could gain weight this quick after 6 month of getting no where i nearly gave up my goal is to hit 15 stone and ultimately enter a bodybuilding contest the 70kg or 80kg weight class my question is what do you recomend i do next should i carry on doing the DTP till i am near 15 stone then do your 12 week trainer or shall i try another program i was thinking doing the y3t trainer but i would rather stay with your programs i will take what ever is thrown at me to reach my goal and i dont care how long it takes thank you for any advice
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11-06-2012, 04:03 PM #300
The DTP workout routine calls for
Monday: Legs/Abs
Tuesday: Cardio
Wednesday: Chest/Back
Thursday: Cardio
Friday: Arms/Abs
Saturday: Cardio
Sunday: Shoulder/Traps
Then Repeat..
However my question is..Is it okay to do these workouts back to back? Also, is cardio a must for this routine? I go to the gym every morning before school at 4:45AM Monday-Friday and take the weekends off to rest. Could I split it like this?:
Monday:Legs/Abs
Tueday:Chest/Back
Wednesday:Arms/Abs
Thursday:Shoulder/Traps
Friday:Legs/Cardio or any other body part that is lagging.
Saturday/Sunday rest?
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