My New Triumvirate

[VRT Man]

In a mood of contemplation today, I summarized what I consider my new "Triumvirate" of exercises. I've consolidated it down to three major areas, with a fourth as a subsidiary or addendum. How many reps I do, and how often I do them, is completely up to the time and situation that they are done; energy level, how much is time is available, and so on. However, the ideal exercise period is listed below.

The big three, like Pompey, Octavian, and Marc Antony, are VRT, ISO's, and Push-ups, with my 'fourth subsidiary' as jumping rope. The VRT covers major muscular vasocongestion, for an anabolic ideal; Iso's for overall strength training; push-ups for a maximum total body calesthenic, and jumping rope, as a high stage, short duration, short-but-sweet cardio exercise.

VRT takes the most time in my brief but focused workouts (15 minutes); push-ups, often 2 sets of 30 with a brief rest between sets; the CIC Iso's for the whole body, 12 minutes; followed by 2 minutes of intense jumping rope. This does the job. However, I'm looking forward to the Power Belt and working this into the Triumvirate, with all necessary modifications and changes.

--Greg Mangan

[gruntbrain]

Once you have a Power Belt, anchor it in a way that'll allow you to perform cals. using all 4 limbs -eg, rows & squats, dips & squats, standing "pushups" & lunges, ...

Such hybrid moves accomplish a lot with little time spent. "4 limb moves" may be the biggest bang for your exercize buck

[MikeNY]

Nice choices Greg, good idea Gruntbrain! The one advantage to VRT/DVR is you can still get a decent workout anywhere, anytime! Right now I'm doing VRT Monday, Wednesday and Friday and hitting each of the major muscle groups with seven exercises. In Addition doing the M7 daily and my old Dynaflex Isometric Powerflexing routine and pushups.

[douglis]

For me VRT is fine as a stand alone system.
The only extra thing that i like to do from time to time is sprint training and i recommend it especially for those who are interested in athletic performance.

[JoeJustice]

Greg, do you think VRT and/or ISOs work for a good pre-fatigue of muscles before doing PCs? i.e. They should be done first and the followed by PCs. Or do you think the order is irrelevant?

-Joe

[Greg Newton]

HI Joe,

Different Greg and I hope to see Greg M's response on this. But I also had a comment on Greg's New World Order. I am starting my second week of using the powerbelt for Isometrics followed by a VRT version of that movement. I am still doing my various pushup versions throughout the day and exercises like Atlas situps will always be a mainstay, but I am really developing an appreciation for the combination of doing Iso's with the belt, followed by a single VRT set.

I have always liked the classic isometric contractions and DSR's, but they take too long because of being one limbed movements. With the Power Belt you don't have this problem. It is shortening and intensifying my workouts. And, once the muscles are fried, visualizing the tension and resistance for a full range movement comes easy.

[Jon88keys]

I think power cals before VRT/CIC's is a better combo.

Remember JP's Magnificent Seven in IPR?

I like the general notion of working generally before working specifically.

Just my depreciated $.02

Jon

[VRT Man]

Greg, do you think VRT and/or ISOs work for a good pre-fatigue of muscles before doing PCs? i.e. They should be done first and the followed by PCs. Or do you think the order is irrelevant?

-Joe

Joe, as you know my protocol is to do whatever feels best for you. If it feels good, then follow that direction in your exercise. However, since you asked, I myself like to do jump rope first, then the push-ups, followed by ISO's, and my final exercise mode is the VRT. Why? I like to start out with oxygen debt first (getting out of breath, and jumping rope does it best), then proceed into the others retaining this oxygen debt as much as possible until I'm finished. This feels best for me, but I sometimes purposely mix it up on occasion just to create muscle confusion, so the muscles say "Wha-a-at? This is different!! Okay, how do I respond to this?"

--Greg Mangan

[drb01]

I sometimes skip rope first, then move from one exercise to the next without resting, I find that this gives me a cardio workout while doing strength building exercises