Royce
03-01-2009, 07:12 PM
Although I posted the following some time ago, lot’s of people have come and gone, so It think it might be time to revisit a protocol that I call Power Flexing with limited movement.
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Power flexing with limited movement.
In effort to evolve new applications for VRTs/ DVRs and related protocols, I have been experimenting with a variety of DVR modifications and sharing them with a few folks in my Qi Gong group, along with a couple of my PM correspondents.
One technique that we are discovering to be quite productive is a combination of power flexing and VRT/DVR based resistance.
Here’s the essence of the procedure, which can be modified for a wide range of exercises.
To illustrate the protocol, let’s focus on a VRT/DVR pull-up and plan on establishing three static points within the course of the movement. We start with our arms above our heads, which is position one. We will be combining movement with power flexing—that is, static holds.
In fact, the first part of the exercise will be a static hold. Hers’ how it goes:
In position one—hands above your head--create absolute maximum VRT/DVR tension—that is, so much tension that you simply can’t get your arms moving. Keep that tension for six seconds and then let up ever so slightly so that you can pull your arms down to the second position.
As soon as you reach the second position, relax you muscles, but hold the arm position. (Take a breath.) Now apply six seconds of maximum tension at the number two position. Let up ever so slightly, just enough to allow your arms to move slowly down to the position of a completed pull up. Relax your muscles again; then do a final six second flex.
A few comments:
Some people seem to have trouble creating maximum tension with VRTs/DVRs. They just don’t seem to be generating adequate resistance. Starting from a static position gives them time to more slowly increase the tension. And when they finally start to add movement, the mental feedback is ideal. The body “knows” what maximum tension feels like due to the feedback from the static hold and keeps high tension even when the arms start to move.
How many reps are necessary? Just do one rep! That’s right just do one rep. Now I know that a lot of you won’t be satisfied with that, so let’s figure on some leeway. If you are an advanced man and itching to turn on your “afterburners,” do three repetitions of each exercise.
This is an outstanding technique and I’m anxious to hear how some of the rest of you like this sort of exercise. Now I, obviously, intend to use this technique within the parameters of a HIT regimen. It’s just as obvious that some of you will want to do it with a volume approach. That’s all right, but let’s shares the results and compare notes.
-------------------------------------------------------------------------------------------------
Power flexing with limited movement.
In effort to evolve new applications for VRTs/ DVRs and related protocols, I have been experimenting with a variety of DVR modifications and sharing them with a few folks in my Qi Gong group, along with a couple of my PM correspondents.
One technique that we are discovering to be quite productive is a combination of power flexing and VRT/DVR based resistance.
Here’s the essence of the procedure, which can be modified for a wide range of exercises.
To illustrate the protocol, let’s focus on a VRT/DVR pull-up and plan on establishing three static points within the course of the movement. We start with our arms above our heads, which is position one. We will be combining movement with power flexing—that is, static holds.
In fact, the first part of the exercise will be a static hold. Hers’ how it goes:
In position one—hands above your head--create absolute maximum VRT/DVR tension—that is, so much tension that you simply can’t get your arms moving. Keep that tension for six seconds and then let up ever so slightly so that you can pull your arms down to the second position.
As soon as you reach the second position, relax you muscles, but hold the arm position. (Take a breath.) Now apply six seconds of maximum tension at the number two position. Let up ever so slightly, just enough to allow your arms to move slowly down to the position of a completed pull up. Relax your muscles again; then do a final six second flex.
A few comments:
Some people seem to have trouble creating maximum tension with VRTs/DVRs. They just don’t seem to be generating adequate resistance. Starting from a static position gives them time to more slowly increase the tension. And when they finally start to add movement, the mental feedback is ideal. The body “knows” what maximum tension feels like due to the feedback from the static hold and keeps high tension even when the arms start to move.
How many reps are necessary? Just do one rep! That’s right just do one rep. Now I know that a lot of you won’t be satisfied with that, so let’s figure on some leeway. If you are an advanced man and itching to turn on your “afterburners,” do three repetitions of each exercise.
This is an outstanding technique and I’m anxious to hear how some of the rest of you like this sort of exercise. Now I, obviously, intend to use this technique within the parameters of a HIT regimen. It’s just as obvious that some of you will want to do it with a volume approach. That’s all right, but let’s shares the results and compare notes.