Intensifying VRT Contractions

[Greg Newton]

This is a tip that can help intensify VRT contractions. In another thread Iron Warrior was talking about the Mighty Atom exercising with 25 dumbbells. Truth be known, I've heard this given as everything from 5 pounds to 40 pounds. Only the Atom knows for sure and he is gone.

Personally I wouldn't recommend doing VRT with more than 3-5 pound dumbbells because when you use more than that, the focus goes on the weight rather than self-generated tension. Basically you are gripping the dumbbell to help create a greater contraction.

Now, here is a tip that will make a contraction even more intense and will build your grip as well. Go to the hardware store and buy a piece of pipe insulation. Get the diameter that would fit around your dumbbell handles. Cut them to a size to fit around your dumbbells. Now do VRT exercises with the 3 pound dumbbells. You'll notice that you'll intensify your contractions because of having to sqeeuze the dumbbells even harder to grip them.

Greg Newton

[firefox]

In the past 10 months I've been using isometrics,bodyweight exercises,and John's modified Mike Marvel exercises with excellent results.I haven't been using VRT/DVRs. I want to start incorporating those into my workouts.I had asked a qestion about Greg Mangan's method of practicing VRTS a while back ;but,I don't remember getting a difinitive answer;so,Greg - or anyone practicing these according to his suggested instruction - I remember it being stated to use tension in one direction only;so,for instance,in performing a VRT curl,starting from the arm fully extended (beginning position), I would curl the arm with tension until reaching the end of the contraction,then release tension while quickly returning to starting (fully extended) position.Then immediately reapply tension and perform the next rep. Is this your sugested way of performing VRTs?

[Greg Newton]

Firefox I have pondered the same things. There are no hard and fast rules. In theory if you contract during flexion and relax during the extension of the muscle, you are enhancing blood flow and creating a better pump of the muscles ala Trump Van Diggelen verses tension both ways ala John McSweeney.

I've done it tension both ways, tension only one way, and sometimes I've done lighter tension on the extension and heavier tension on the flexion. I think it is more of an individual thing. What you have to decide and observe is which way works the best for you. For doing higher reps you have to relax tension on the extension, but for lower reps you could go tension both ways.

Greg Newton

[tomman]

I have used both tension in one direction and both. I try to vary it mainly based on the time I have allotted to train. If I want a quick workout, I go with tension in both directions. If I want to really focus the workout on a specific muscle, I go one direction.

Also, yesterday during my VRT dumbell bench press, I tried twisting my wrists to the outside and it seemed to generate a deeper contraction. I like the idea of the light weigts and will have to incorporate those in the future.

tom

[Ironwarrior]

Gentlemen: Yesterday I wrote a short post regarding the Mighty Atom utilizing one pair of 25 lb dumbbells for his training and using his mind to actually produce the desired resistance. In hindsight, I probably should have elaborated that the weight wasn't the important part. It could have been 5, 10, or 15 lb.The key is the mind into the muscle contraction which is greatly enhanced by deep concentration and visualization. When I resumed doing DVRs, I "borrowed" my wife's 2 lb dumbbells and wrapped them each in a wash cloth so that I could create better tension. After lifting weights for many years, at least for me, it was difficult to develop the desired tension without something in my hands. I found that having a wooden dowel or little DB in my hand helped with the process. Newbies may want to try this if they are converting over from the barbell world.

I also recently read in a muscle comic book that bodybuilders become extremely sore and find their muscles hardening up from posing. I know that Mr. Peterson mentioned this in my favorite exercise text, IPR. Larry Scott has also written on this. If you haven't completely been converted to the Transformetrics style of training, you should at least spend some time power flexing and see if you don't see improvements in a few weeks.

Take care and train hard!