My New DVR 'Super Squats' time crunch routine

[kenpopaul]

Hi All,

Further to my recent thread 'How do you all find the time' I've been thinking about my training etc and today started my DVR Super Squats routine.

Since my shoulder injury in July I've mainly been concentrating on rehab for it using various exercises given by my Physio and the M7 workout.

Today, however I started my DVR only routine which I plan to follow for the next 12 weeks (perhaps having a rest after 6 weeks).

I'm going to be doing an old 20 rep squat routine that I used in my weight training days, but this time doing it DVR style.

3 Times a week medium to high intensity (depending on energy levels etc. Perhaps once or twice High and once low to medium - I'll have to monitor my recovery after each workout).

The Routine

Squats 1 x 20 Reps
Pullovers 1 x 20 Reps
Deadlifts 1 x 15 Reps

1 Min rest of Deep Breathing! followed by 2 circuits of the following

Bench Press 10 Reps
Bent Over Rows 15 Reps
Shoulder Press 12 Reps

I've just done my first workout and feel fantastic (it took 15 mins including a warm up) which is fantastic. My body is totally pumped, looks fantastic and I feel great.

One of the major benifits of this workout is the deep breathing you do whilst doing the Squats. I've been making sure I do at least 1-2 deep breaths in between each Squat

I've just bought some protein powder and lots of healthy food (Fruit, veggies, whole grain rice etc etc) and really excited that I'm back training properly.

I also think I'll still continue with my High Reach and some isometrics on my non training days.

I also may change the Squats & Deadlifts in the same workout if this effects my energy levels (ie. over training). Perhaps alternating the two each workout. Also might have to add an Abs exercise to the end. Perhaps crunches one workout followed by hanging leg raises the next. Watch this space :)

Wil keep you all posted and think I'll start a thread in 'My workouts' section of the forum

All the best

- Kenpopaul

[DT man]

Good luck, your workout appears to be an excellent conditioner and muscle builder. The varying intensity and chaging of routine will help to prevent a plateau effect. This has recently been called muscle confusion by one system which has produced good results. How will you vary intensity on the squats, increase speed or resistance through DVR?

[vegetus25]

Kenpopaul,

You got me thinking about my 20 Rep Squat days. It reminded me of Roger Eels. He suggested a light barbell (BW on the bar) and performing high rep Squats. He claimed great gains from this program. He repeatedly said it was not the weight used, but how the reps were performed (three or more huge breaths between reps). I liked these squats better than the heavy weight ones, but I don't like the idea of holding one's breath during the rep (unless I am reading him worng and the breath is not held through the entire rep).

I think his program could easily be adaped to DVR.

I found an article of his. It is posted below.. I seem to remember doing a workout of his where you keep increasing the number of breaths per rep as the reps increased. For example, three breaths between the first five reps, six between the next five, etc. I also remember him suggesting 30-40 reps in a set of breathing squats.

http://ditillo2.blogspot.com/2008/02/developing-chest-roger-eels-1937.html

I will be interested to see what your results are from the Squats.

[kenpopaul]

Wow Vegetus what a gt article!! I've been applying the breathing to my Squats but not like that. I think I'll give it a try! Also on the pullovers too!

As far as varying the Squat intensity etc, DT Man, I'm going to change the way I do each exercise every workout. For example on the DVR Chest Press I'll be using a wooden pole one workout to simulate a bar, another workout I won't, again another workout I'll do a DVR Incline press, a DVR Decline press the next etc etc. DVR Stiff leg deadlifts instead of ergular one's etc etc.

that's the beauty of DVR workouts, the angles, intensity, speed etc etc can be changed every time in order to confuse the muscles. I'm not sure if I believe the muscle confusion thing or not but I like varying the angles etc each workout as it stops me from getting bored.

After around week 6 I'll have a few days off and then change the exercises slightly. Perhaps doing DVR Chins instead of Shoulder Press etc.

Now I've got my workout in order I'm concentrating on my Diet too. I've been drinking beer every few days (not a lot just a can), so have knocked that on the head. Started the protein powder & creatine again etc.

I can already feel my workout this morning. A nice aching feeling but not lacking in energy (actually feel better for it!). That's another good carryover from DVR's.

All the best

- Kenpopaul

[John Peterson]

Hey Guys,

I have enjoyed this thread a great deal. The most important element in achieving superior results with DVR/VRT training is Mind/Muscle focus. By keeping the mind focused intensely on the muscular contraction itself throughout the entire range of motion of any given exercise one can develop strength and size very quickly. The secret (if you will) has to do with the intensity of the muscular contraction itself. By focusing on the contraction itself and maximizing the contractile power of both agonist and antagonist muscle groups one can train with a level of intensity that literally feels as though one is performing a moving Isometric contraction.

Let me also explain for those that don't know or understand what I am referring to in the agonist/antagonist muscle relationship. It's like this: For every muscle in the body, there is another muscle capable of resisting its force. If this were not the case, controlled human movement would not be possible.It is by intentionally activating both agonist and antagonist muscle groups against each other through various ranges of motion (that we call exercises) that one creates the resistance necessary for superior muscular strength and development with DVR/VRT training. This is exactly what Alois P Swoboda taught with his series of "Muscle Control" Exercises. And yes friends, Swoboda was the first to coin the term "Muscle Control" in 1895. It is the most direct method to achieve fantastic strength and development. Not only that, but with DVR/VRT it is possible to exercise the muscles with great intensity from angles that could not be achieved safely with any form of apparatus training. Granted, it takes time to learn how to fully contract and relax one's muscles at will but once it is achieved one is free from that point forward and never has to rely on apparatus again for a great muscle strengthening/sculpting workout.

And Kenpopaul, I anxiously await reading about your results.

---John Peterson

[vegetus25]

I forgot about Marvin


http://www.irongarmx.net/phpBB2/viewtopic.php?f=5&t=207900&sid=3985393964bb024ad1d21a484721ed25&p=399360

I hope your experiment goes well.

[ShrinkingGuy]

I am going to give this a try. I hurt my left knee somehow on some hindu squats. It is odd...it doens't hurt all the time, but after unassisted hindu squats if i move it just right it, bone touches bone and the pain is absolute...for like 10 seconds then it fades away and may not happen again that day.

Anyway, I went back to assisted squats on the machine, effectively cutting my weight in half, and am having no further troubles.

Adding DVR resistance to the assisted squats, and doing reps instead of aerobically is actually a great idea. I think I am going to mix it up with what I am doing now, every other day.

I cycle through the upper body power-flexes (among other things) during the evening news now, and I have been meaning to delve into the leg sequences as well. I bet that would be a great combo.

[gruntbrain]

Isometric squats & leg presses would be a good addition; use an ISO Belt

[ShrinkingGuy]

Trajectory correction...I will use the DVR squats on my last circuit.

So I do 20 Atlas pushups, five minutes of squats back and fourth until I hit 100 pushups then I hit the shower and go to work. Great pre-coffee routine, right?

Well after reading this thread I go off and do 20 Atlas pushups, 2 sets of 10 DVR squats at heavy intensity, 20 more Altals pushups....and yeah I am done. Holy cow...

[keith james]

Hi Kenpopaul

I just wanted to let you know that you have stirred an imagination on us for this routine( in a good way, of course) what i may do is look at the exercises and maybe try my own and see how it goes, if i do i shall let you know how it goes.

Please keep us posted.

Thanks.

KEITH JAMES.

[gruntbrain]

ShrinkingGuy

You may want to try assisted squats by grabbing onto an anchored Power Belt( or an equivalent). Your arms will assist your legs & MAY allow for the performance of safe, perfect form squats. Note you can easily vary the assistance as needed; in addition your upperbody simultaneously gets worked.

[ShrinkingGuy]

I can do unassisted squats for 20 minutes, so aerobically. And it doesn't even hurt. It feels warm in my left knee like tobasco sauce after a few... but then later when I go to sit down at the dinner table, or pull my leg into my truck, and hit that angle just right, I am transported to the land divine retribution for 10 seconds at the max and then it goes away....usually for a day or so before I find that anti-sweet spot again. Since going back to the Rocket, I haven't had another problem.

Long story short, I am scared to move away from the Rocket...I am not sure I could self-guage the level of assisted assist I need to not hurt randomly later. I don't get appropriate body feedback during the workout. But I thank you for keeping me in mind, and I am going to study this issue again, when I get some level of joint-confidence back. :)

[gruntbrain]

It's fine to experiment with Forum advice but needless to say, we're experiments of ONE

I only use my Rockit for a few intensity reps with a several second Iso hold as a finisher. However, in the past I used it aerobically & I believe it's a safe & useful protocol.

[kenpopaul]

Hi All,

Just a quick update on my training. I'm now in week 3 and all's going well (except I've had to miss my last workout due to pulling my neck at work - bent over in a freezer moving meat around!! - the pain only lasted for a few days. I could still do the squats and did some walking instead).

I'm feeling a lot stronger all round. My legs especially!! I also feel a sence of power in my upper body like nothing I've felt before. I can't explain what I mean really, it's almost like I feel I could rip somebody's head off should I need to haha - hard to explain, a kind of raw animal power within me.

I've also been taking Tribulus Terrestris for a week now which is an excellent supplement, I'm not big on supplements except protein powder & creatine (and I don't take them that often), but I'd recommend the Tribulus if you feel you need that extra 'edge' - naturally!

I've not taken any measurements so I can't tell if my body has got any bigger but I can feel the difference (which is the most important for me really).

My diet could do with a looking at which I plan to soon. I also need to start my isometrics too. Since my 'Chain Isometrics' thread I've now got some great 'stretchy' roap that I plan to use. It's a bit like rock climbing rope but it stretches slightly too, only a little but it's great for iso's.

Hope you are all doing well my friends :)

All the best

- Kenpopaul

[gruntbrain]

ShrinkingGuy
Although you're able to perform unassisted squats nonstop for 20 minutes, you may still want to try assisted ones to see if you can avoid the subsequent pain. Don't worry about using "cheating", you wont cheat your heart if you use a heartrate monitor to adjust rep speed. Holding onto something while squatting may create a pain free ROM esp if full ROM squats are performed

As an aside, I ordered Trib powder & the taste is horrible but manageable when taken with xylitol in water

[tom]

Anything strong enough to have an effect is also strong enough to have a side effect.

Tom

[gruntbrain]

My placebos seem to exhibit strong effects with unknown side effects; aint ignorance blissful? Sugar pills can eliminate one's sense of hopelessness & yield a sense of self control; both can be strong effects but the side effect may be not doin' a reality based remedy