VRT Dumbbell routine.

[MikeNY]

Re-started exercising, using the M7 and now will add a VRT dumbbell routine. Missed being able to do VRT after my surgery; and will try something new, VRT Dumbbells.

[Greg Newton]

HI Mike,

Will you use small weights or bars to simulate the feel of a dumbbell?

[MikeNY]

Greg when I first started with VRT I'd used two (new & clean) oak foot rollers as dumbbells, I just couldn't seem to be able to do VRT without using something to focus; for a barbell a five foot oak fighting staff and the two foot rollers as the dumbbells, then it just seemed to fall into place and I didn't need the oak staff or foot rollers.

I get the same pump with VRT as with weights and the same muscle development. Now am using virtual dumbbells, the exercises remain the same. Always liked dumbbell exercises and now can lift virtual weights. I figure for someone still under the medical restriction of "light exercise" (for the next two weeks) this is perfect and I'd missed VRT. I want to get back where I was, VRT/DVR really will make this easy for me.

[MikeNY]

Here is a link to a VRT Thread & the core Routine from it. Royce has a fantastic Mighty Mite Routine in it! http://www.transformetrics.com/forum/showthread.php?t=1208 Follow the link for Royce's Routine.
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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

[firefox]

Hi Mike,

I find it interesting that you get the same pump using VRT as you do with weights - or even bodyweight resistance - especially, that you use resistance in only one direction.When I do DVRs,using tension in both directions,I put maximum tension into it;and,that muscle feels really worked;but,for instance,if I do a DVR triceps extension,I don't feel anywhere near the pump in the triceps as compared to doing pushups.To my thinking,you would have to maintain tension in the eccentric phase of the movement as well as the concentric in order to get a significant pump;and, you can't really do this without the tension of the gravitational pull of the weight or body resistance in the negative phase.

[MikeNY]

firefox I can not explain the why, just know it works. I love DVR exercises, and the M7 is a favorite along with VRT; I see VRT as the twin of DVR. DVRs make us more muscular but as you, no pump. The best thing to do is try VRT, others get pumped also, not just me. Possibly it is the mechanical actions and movements used, mimic exactly the movements of weight lifting. Yours is a good question, I don't have an answer for, maybe the guys can contribute.

[HE LIVES IN MY HEART]

Firefox:

Try easing up on the tension a little bit.

I don't get a pump with very heavy tension. But with moderate to moderately heavy tension I do.

I have found that the train don't strain philosphy applies to VRT/DVRs as much as it does to other forms of exercise.