The big 3 of VRT

[douglis]

1.wide grip pullups
2.bench press
3.squat
All done one directional.
These 3 exercises hit the whole body.I don't think you need anything else in the beginning at least.
In pullups,for example,you hit your lats at first place but the braking force gives your delts a perfect workout at the same time.In fact the delts the other day have some serious DOMS.
Same with bench press where besides the chest the middle back gets a nice workout too.
I repeat,I don't mean bi directional motion in which Royce refers as superseting.I mean one directional only.
This was my training for the last year and I gained 4kgr(9 pounds I think)of lean muscle although after 12 years of weight lifting I couldn't gain a pound no matter what i did.
I prefer the HIT version of these big 3(1-2 sets of 10 reps).Training 3 times a week is fine for me since you can't reach true failure with VRT.
Lately I have replaced bench press with pushups with DVR tension which works amazingly well and also added some direct arm workout.

[Alan_OldStudent]

1.wide grip pullups
2.bench press
3.squat
All done one directional.
These 3 exercises hit the whole body.I don't think you need anything else in the beginning at least.
In pullups,for example,you hit your lats at first place but the braking force gives your delts a perfect workout at the same time.In fact the delts the other day have some serious DOMS.
Same with bench press where besides the chest the middle back gets a nice workout too.
I repeat,I don't mean bi directional motion in which Royce refers as superseting.I mean one directional only.
This was my training for the last year and I gained 4kgr(9 pounds I think)of lean muscle although after 12 years of weight lifting I couldn't gain a pound no matter what i did.
I prefer the HIT version of these big 3(1-2 sets of 10 reps).Training 3 times a week is fine for me since you can't reach true failure with VRT.
Lately I have replaced bench press with pushups with DVR tension which works amazingly well and also added some direct arm workout.

Thanks for that interesting idea, Doug.

I have played a bit with VRT clean-and-jerks, one way.

When I was young, I used to clean-and-jerks as an aerobic exercise, using just a 25-pound bar. After about 50 or 60 continuous reps, I was breathing pretty hard.

Regards,

Alan

[MikeNY]

Interesting comments guys, VRT is fascinating. VRT/DVR is cutting edge and works.

[Hank_Z]

1.wide grip pullups
2.bench press
3.squat
All done one directional.
These 3 exercises hit the whole body.I don't think you need anything else in the beginning at least.
In pullups,for example,you hit your lats at first place but the braking force gives your delts a perfect workout at the same time.In fact the delts the other day have some serious DOMS.
Same with bench press where besides the chest the middle back gets a nice workout too.
I repeat,I don't mean bi directional motion in which Royce refers as superseting.I mean one directional only.
This was my training for the last year and I gained 4kgr(9 pounds I think)of lean muscle although after 12 years of weight lifting I couldn't gain a pound no matter what i did.
I prefer the HIT version of these big 3(1-2 sets of 10 reps).Training 3 times a week is fine for me since you can't reach true failure with VRT.
Lately I have replaced bench press with pushups with DVR tension which works amazingly well and also added some direct arm workout.

douglis,

Thanks for the information and ideas. I'll work these in and see what happens.

- Hank

[THESUPERBEAST]

by true failure you mean not being able to generate no tension what so ever, or in weight lifting terms not being able to lift a weight no more. we will always be able to generate a level of tension but as we use vrt the ability to generate great tension levels off, as we exhaust the muscles the contractile power dissapitates. Hence then we know the muscle has been excercised throughly. This my thinking any ways

[Royce]

The following is a post that appeared here a couple of years ago. It's my Mighty Mite program, which has served quite a number of people very well. I hope it will be of use to some of you.

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. Jusp 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.

[drb01]

Thanks Douglis, you do make alot of sense and your perfect build suggests that it does work.
Question however, how manyn reps, how many sets?

I know from one of your other posts that you only train between 5 and 10 minutes per day with no diet or cardio considerations.

Also what are your thoughts on abs as you appear to be perfect in that area also but appear to do nothing in either exercise or diet to target them?

[douglis]

Thanks drb01and sorry for the late answer.

For my first VRT year i was only doing 1-2 sets of the above exercises of 10-12 reps 2 or 3 times a week.The last months i added more exercises (VRT military press,rows,deadlifts etc.) and now i do 3-4 sets per bodypart(1-2 exercises) of 10-12 reps twice a week.

I really don't think is necessary to do direct abs workout because everything that targets the lower back (squats,deadlifts) also targets the abs as the antagonist muscle.

But to look good in the abs area is more a matter of low body fat(BF).
When i was lifting weights i also didn't have any cardio and diet considarations and my BF was 16%.The last two years that i do VRT only my BF dropped to 13%.I really believe that VRT has some special anabolic advantages due to the many muscle groups involved(agonist+antagonist) and pushes the body to burn more calories.

Another reason that i believe my body responded better to VRT is because now i can train each body part HIT style twice a week with no problem.When i was lifting weights anything more than once a week was overtraining.

[MikeNY]

Great thread thank you all guys! Very informative and great information!

Douglis tried your workout, nice! Royce and Douglis Thank you both!