VRT=results

[douglis]

For the last 1.5 year i practice VRT only(HIT version).

http://www.transformetrics.com/forum/picture.php?albumid=7&pictureid=33

[gruntbrain]

You probably also practice a mindful diet

[douglis]

Grunt,
I don't really care about my diet and i never do cardio.
I just practice VRT 5-10 min a day and if i want to lose weight i eat less,if i want to put on weight i eat more.

[drb01]

you look great Douglis. Have you a shot to compare with from 1.5 years ago?

[gruntbrain]

Although Douglis doesn't really car about diet, I'm guessing his diet is quite sensible esp. since his training volume is quite low . On the other hand, HIT(any style) may be the key

[EyeDoc]

Doug,

I'm wondering what you do in that 5-10 minutes. Are you doing some sort of a split routine?

[VRT Man]

All I can say, Douglis, is WOW!!:highfive::act-up:

Your post is a great testimonial to the anabolic advantages of the VRT System. I usually take about 15 to 20 minutes to do my workout, but I notice you got it done HIT style in 5 to 10 minutes, which means you made it brief, but intense!

I'm going to keep your picture in my testimonial file. :camera: John, I hope you see this! :act-up:

--Greg Mangan

[Reader]

:act-up:
That's the same way I exercise too.

I'm really sold on DVR and VRT!!

Great physique, Douglis!
You appear to do a great job! :act-up:

[Andy62]

This stuff really works

[douglis]

Thanks guys.

EyeDoc,

I'm definitely doing a split routine.For example after 1-2 sets of VRT wide grip pull ups i can hardly raise my arms.There's no way to do,let's say,VRT bench press or,my new favorite,push ups with DVR tension.
So i do them on separate days.

[EyeDoc]

Cool, that's what I figured. So how many days a week are you working each body part? I'm just curious because I've never tried VRT before and doing some sort of split seems interesting. I might have to try it sometime.

[Hank_Z]

Great results, Douglis.

I've been doing VRTs as part of my workout for several months. I, too, would appreciate your elaborating on your split-routine workouts.

Happy New Year!

Hank

[Andy62]

This just offers more proof that you don't have to spend that much time exercising and that VRT is the perfect method to use to get fit. Laurence E. Morehouse, founder of the human performance laboratory at UCLA and creator of the conditioning program for the Apollo Astronauts, has proved that concept in the laboratory and promoted it in his book " Total Fitness In 30 Minutes A Week."

[Royce]

Greg, you look great! Kudos to you!

You have joined a long list of people who have found success by doing HIT with self resistance protocols.

[douglis]

EyeDoc and Hank,
I really think that Greg and Royce are much more experienced than me to give you workout routines but since you ask me i'll tell you what i was doing the last 1.5 year.

For the first year my routine was like this:

Day one:VRT wide grip pull ups 1-2 sets of 10-12 reps and if i was feeling strong 1set VRT military press 10-12 reps.

Day two:VRT bench press 1-2 sets 10-12 reps or 2 sets push ups with DVR tension to failure.If i was feeling strong 1 set bicep curls 20 reps.

Day three:2-3 sets deep VRT squats.

All sets were positive only with 30 sec rest between sets and each muscle group was trained twice a week.

For the next 3 months i was training with supersets with very good results.You can see about them,if you scroll down,here:

http://www.transformetrics.com/forum/showthread.php?t=119&page=2

The last 2 months i practice isometric VRT (powerflexing) which i think of it as the next and more advanced level of VRT although i kept the DVR push ups.You can see about it here:

http://www.transformetrics.com/forum/showthread.php?t=737

[EyeDoc]

Thanks. I can come up with routines on my own, but was curious how you broke your routine up. I think you're correct about those isometric execises. I've been doing quite a bit of those over the past few years, and they work extremely well.

[Hank_Z]

douglis,
Thanks for sharing the additional info about your routines. I have a good feel for what you've been doing, and it's obviously worked great for you. Seems like you've progressively taken the tension in VRTs/DVRs to a logical conclusion: iso power flexes.
Happy 2009 from Costa Rica to Greece. :)

[Hank_Z]

I just posted on John's forum about my doing two sets of IsoPowerFlexes yesterday for 6 seconds at 100% of perceived maximum contraction. Just biceps and triceps (only one position for each).

Bottom line: That fatigued my muscles so much that there's no way I could do those again today. When I'd been doing the 30+ sets of isometrics (position B of each CIC in John's IPR book), I could easily do those daily.

I'll continue with the Iso Power Flexes as you've recommended.

[THESUPERBEAST]

hey douglis it seems that DVR has given you a solid rugged tough guy kinda build and congrats on your acheivment. but I want to know what type of strength increases did experience personally?

[douglis]

Thanks Superbeast.
I only have tested myself in pull ups.Two years ago i could do 20 pull ups.After doing nothing but VRT pull ups for 1,5 year, i managed to do 19 reps but i'm also 10 pounds heavier.
Specificity always plays a role.I mean if you want to be better at pull ups just do pull ups.But if your goal is muscle building VRT pull ups are at least equaly effective.

[THESUPERBEAST]

well I say they increased your strength then if you virtually maintianed your max rep with 10 pounds of added weight. and only 5-10 min of excercise aday. and also to think if you performed a couple of workouts to get neurologically in the groove your best would be even higher within a couple workouts I beleive.