VRT Core Rountine

[MikeNY]

VRT Core Routine: that hits all the seven major muscle groups. Pick one exercise for each muscle group, this allows you to use differnt exercises for a change of pace. 10 reps, one or two sets, one way direction. Exercise 3 times per week or twice per week and allow day of rest between days used. You can use supersets/HIT. This is just a core rountine, I'd add the M7 to it, Isometrics and or Isometric Powerflexing.

1. Squat with VRT Barbell (same range as the M7 squat)
VRT dumbell Squat
VRT Machine Leg Press

2. VRT Bench Press
VRT Machine Bench Press:

3. One-arm VRT dumbell Rows
VRT Machine seated rowing
VRT barbell rows

4. Alternating VRT dumbell press
VRT Machine Lateral Raises

5. Curls with a VRT barbell
Seated Consentration curls with VRT dumbell
VRT Machine Biceps curls

6. VRT barbell overhead triceps extentions
VRT Machine cable Pushdowns
French curls.

7. Crunches
stomach vacum
the M7 stomach exercise;
VRT Machine abdominal curl

[Big Bear]

Excellent routine Mike!Thank you!

What do you think about VRT benchpress from stability balls?I have been doing them as of late and like them!

peace,
jason

[Royce]

A few years ago, I first posted my Mighty Mite routine. Since then lot’s of people have come and gone. I like Mike’s, approach, but below you will see my early posts about care routines.

Incidentally, plenty of people have had good success with the program, so it may work very well for you new forum members.

Mighty Mite
The Mighty Mite Routine!


I have been holding off posting my Mighty Mite program since there has been so much other stuff going on here at the forum. But maybe this is a good time. The program listed below is probably not one that you will want to use for the long term, since it doesn’t work all of the minor muscle groups to maximum. But it is a GREAT six week program to give your body a rest.

And it WILL build great core strength

The Mighty Mite program is for two………..count’em TWO groups: Those looking to back off from their regular training in order to get a much deserved rest and for the “hard gainer” who wants to train for endurance.

Well…………………..how can that be possible you ask? It’s easy.

The person looking for a rest need only practice the Mighty Mite program twice per week. He or she needs to do nothing else. But the hard-gainer who is training for endurance will have another project to combine with the Mighty Mite program. His or her assignment is to procure a “heavy bag”—the big bag that fighters and martial artists use and to start training with that bag.

The goal, pure and simple, is to kick or punch the bag in anyway one desires, continuously for a full five minutes. The hard gainer is punch and kick the bag for a full five minutes three times per week for six weeks. One day per week they will do the Mighty Mite DVR program.

There is something for everyone.

So now have a look at the Mighty Mite program. As I indicated, I was going to post the program some time ago, but then decided to hold off.

Here is the original post:

Are you just plain tired of long boring routines? Do you want to build size and strength and still have time for your girlfriend/boyfriend and other activities.

Then consider the briefest of brief routines. I call it the Mighty Mite Workout.

I have always advocated tightly scripted workouts. This is especially important for anyone doing HIT.

As I have said for years, you can never work out too hard, but you can workout too much. Brief, intense and infrequent workouts are the rule.

But choosing the right exercises is vital. There are only a few key exercises and they must not be neglected if you want maximum power and size.

And here are the key exercises:

Dead lifts
Leg press
Squats
Bench press
Rows

And here are some combinations that will net maximum size and strength:



Combination 1
Dead lifts
Bench press
Rows

Combination 2
Squats
Bench press
Rows

Combination3
Leg press
Bench press
Rows

Sure you can add lot’s of other stuff. But don't do it. Just perform one set of ten repetitions at maximum tension.

Take one of the above combinations and do each exercise with one set of DVRs at maximum tension.

[MikeNY]

Jason I think that is a great idea! An improvement and that stablity swiss ball will build core strength.

With VRT you can have any machine or Gym Toy, the VRT Smith Machine, VRT Vertical Pull Machine or VRT Butterfly Machine you want. Royce thank you for the compliment! From you Royce that is an honor.

Royce and I have been telling the forum about using DVR/VRT Chest Expander's, Strand Pulling for health and fitness for awhile. All you guys that want a private Home Gym, VRT solid gold and ivory machines available on demand, your wish's can come true with VRT.

PS Royce the "Mighty Mite" is a nice rountine!

[gruntbrain]

Stability challenges( eg BOSU Balls , Stability Balls, T handles, rings, ...) are worthwhile even though they run at least slightly counter to the notion that you're in TOTAL control of the resistive forces

[GB]

Grunt,

Well said.

GB

[Viking Dan]

I'd like to throw in a vote for doing pullovers VRT style. I tried this once or twice imagining the old Nautlius pullovers and it hit the lats pretty well.

[Royce]

I'd like to throw in a vote for doing pullovers VRT style. I tried this once or twice imagining the old Nautlius pullovers and it hit the lats pretty well.

Thanks for mentioning that great exercise. Like you, I loved the exercise when I was using the Nautilus pullover machine. And I have been doing DVR pullovers. But for some crazy reason I haven't posted much about the exercise. Thanks very much for bringing up the topic.

Someone years ago in one of the old Muscular Development magazines, the one published by Bob Hoffman, called the pullover a "squat for the upper body." What he meant, of course, was that it impacted the upper body in a very powerful fashion. I'm sure such a pronouncement irritated those who were bench press fanatics.

[douglis]

It was very stupid of me that i forgot this great exercise!
I tried today for the first time in VRT style and hit the lats really hard.Nautilus pullover will definitely be a part of my workout from now.
Thanks very much Viking.

P.S. For those who want to give it a try,remember not to tense your biceps.Just imagine that you're pushing with your elbows down.

[Viking Dan]

Yeah. To take the biceps out of the movement, keep the arms rigid like your doing a straight arm pullover with a lat machine.

[Alan_OldStudent]

Hello brothers and sisters,

When I do VRT style exercises, I love visualizing Nautilus machines too. I find it helps because the old Nautilus machines had resistance through the entire range of motion as opposed to the straight vector pull to the earth's center.

About 6 weeks ago, I changed the way I grip with my hands when doing VRTs. I used to either make a tight fist or hold onto a dowel. Now, I often visualize that dowel, not closing my hand entirely but visualizing that I'm squeezing down hard on it.

That seems to have helped me exercise my forearms a lot. It hits the finger extensors in a way that making a tight fist or gripping a dowel does not.


Regards,

Alan OldStudent

[MikeNY]

Alan I was using a long four foot oak staff as a barbell and two wooden foot rollers (new and clean) as dumbells. I found that I gripped the staff and rollers so hard it made the backs on my hands hurt. So I went to doing VRT the old way and just visualized the barbell and dumbells, that immediatly ended the pain in the backs of the hands too. I'd known it was the exercise that caused the pain, skip the gripping the wooden barbell and dumbells and no pain immediatly!

Guys any machine you want is yours, just visualize it, VRT is a GYM that goes where ever you are and whatever you want in it. VRT/DVR are Dynamite!

Contact us; solid Gold or Ivory VRT barbells, dumbells or any exercise machine on demand; buy now or we will soon be out. Contact JP, Greg , Royce or me for the price list. Remember you can have the best either for free; or pay us lol! No Refunds given on VRT Gym Products and Shipping is free.

[Alan_OldStudent]

.......Guys any machine you want is yours, just visualize it, VRT is a GYM that goes where ever you are and whatever you want in it. VRT/DVR are Dynamite!

Contact us; solid Gold or Ivory VRT barbells, dumbells or any exercise machine on demand; buy now or we will soon be out. Contact JP, Greg , Royce or me for the price list. Remember you can have the best either for free; or pay us lol! No Refunds given on VRT Gym Products and Shipping is free.

What!!!

No money-back guarantee!!!???

Regards,

Alan OldStudent

[VRT Man]

Glad you guys are seeing the unlimited potential of the human imagination! That's what made it fun for me when I developed it. In my sales literature, I used to say "it is truly a FUN way to exercise! You will love it!" and lines of that nature.

You should see (well no, you can't see!) MY Nautilus!!

Alan and everyone, I have it chrome plated. Can see myself in it, it's so darn shiny, and the controls on it are out of this world! (Really! Looks like a contraption out of a Star Wars movie.) I can do hundreds of exercises on it that no man who ever built a real machine could ever do! (Not yet, at least!)

I honestly believe that practicing the visualizations of VRT is a highly specific form of mental exercise, in and of itself. Much like "Silva Mind Control" is for developing young students. I serendipitously came across their information years after developing VRT, and much of the visualization exercises they teach are very similar; except they have nothing to do with exercise, just expanding and increasing learning ability.

--Greg Mangan

[MikeNY]

Greg chrome? Go for the gold lol! Alan since you paid in Visualized money, your refund is in the Visualized; an exception was made for you :rotfl:

All jokes aside, VRT gives us a pump and is literally a go anywhere GYM. Greg we have School Systems strapped for cash and VRT could be an important part of thier fitness programs. Even more so in the Third World.