Movin' on

[hpmer]

For the past couple of years I have focused on pushups and now am ready to try something different.

I set a goal of 65,000 pushups this year (53,000 was my previous best) and had to raise the goal to 75,000 and then finally to 85,000 which I will accumulate by year end.

It's been a good workout but, since my max in a set is only 25, it takes me the better part of the day to get the 700-800 I do three days per week.

So....., I am ready for a change and am going to move to more of a VRT type workout with a more moderate amount of pushups thrown in.

I'll throw in some Powerflex moves and a few CIC's, but I think the foundation will be the VRT type of exercise since it is quickly becoming a favorite way to train.

[JoeJustice]

hpmer, you should change the subject to "Movin' on to VRT"

I think you'll enjoy focusing on VRT for awhile, it's a really great training modality. I've gotten to the point where I do VRT and DSR movements every single morning and it's really a fantastic way to wake up. 30 minutes of self resistance training doesn't overly tax your body while still giving you a good pump and getting you wide away for the day!

-Joe

[MikeNY]

Joe that is interesting, you do a whole VRT routine daily? I've stuck to VRT 3 days a week, never experimented with daily VRT?

I'm with you and love DSRs. DSRs were popular in the 1960's and 1970's, ten reps of one set for the Commander Set and Dynaflex was a popular then as a daily thing. Macfadden books are still fantastic; he was a DSR guy, and people have been using 10 reps to a set, doing a single set of his exercises forever.

Joe great topic! Your reply will be interesting.

[JoeJustice]

I do a handful of VRT and DSR exercises every morning, not really a specific routine. I enjoy it.

-Joe

[MikeNY]

Anyone that likes DSRs should look at Macfadden here is a link for the Sandow Plus Macfadden course from 1900 http://www.sandowplus.co.uk/Macfadden/pc-resisting/pc-resisting.htm that appeared in his magazine. I have new paperback copies of Muscular Power and Beauty by Macfadden, a DSR course; and Vitality Surpeme. Soon they'll have Vitality Supreme on the Sandow Plus site. I preferr Muscular Power & Beauty, great book!

Joe sounds good, I've been thinking DSRs on the off days between the VRT days. Right now I'm doing the M7 daily and VRT 3 days a week. Soon I'll be able to expand that into adding PUs and Situps.

I always wanted John to write a DSR Book. Been thinking about doing Isometric Powerflex exercises daily using 10 reps per exercise and also the Commander Set with 10 reps per exercise. Old School but it works great. Years ago a bodybuilder once commented; he thought some bodybuilder's using the 10 reps of Dynaflex and the Commander Set got better results than tier lifting; I'm come to think he was right.

[MikeNY]

Here is the link for Muscular Power & Beauty at the Sandow Site, forgot to post it http://www.sandowplus.co.uk/Macfadden/MPB/mpb-intro.htm Preview it, and buy it.

[Newman]

Hey Mike,

I have seen Dynaflex at this site but what is a commander set?

Thanks in advance.

[MikeNY]

Newman the Commander Set is a series of Isometrics in the booklet How To Keep Fit & Like It
by Arthur H. Steinhaus Published 1957 and is online at Sandow Plus here http://www.sandowplus.co.uk/Competition/HowToKeepFit/How%20To%20Keep%20Fit%20&%20Like%20It/album/index.html and is avilable as a pdf here http://www.sandowplus.co.uk/Competition/compindex.htm#joe scroll down to the booklet.

The Commander Set is on page 40 & 41 and are 13 Isometric Exercises that were quite popular in the 60's and 70's and were used by the SEALS.

[Newman]

Mike,

Thanks a lot for pointing me towards Commander set. It sure looks interesting, I'll read it & give it a try.

[MikeNY]

Newman I forgot to note that in later editions of the Commander Set (in the mid 1960's) they changed the protocol to a 7 to 10 second isometric and recommended you breath during the entire isometric. People were holding thier breath and that was warned about.

[Newman]

I'll keep that in mind & I appreciate your help.