Royce's Routine - The Forum - All - Zen in the Art of Self-Resistance - Message Board - YukuYuku free message boardsWelcome Christianiron!Account Images Logout (3) (0) (0) Getting Started Find Navigation RSS Email Zen in the Art of Self-Resistance > The Forum > Royce's Routine 0 KudoSearch this Topic: Forum JumpThe Forum Archive 2 Archive 1 Personal Training Logs << Previous Topic Next Topic >> Royce's RoutineAuthorComment Shenandoah 1Royce's RoutineLead[-] Posts: 2641 (11/19/08 14:24:28) Captain Caneguru Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts Tags : None What follows nicely describes my current workout. It's quite tough since I'm also doing a lot of hard style Qi Gong. This means I'm doing progressive resistance exercises four days a week. And Qi Gong on the remaining three days. It kicks my ass. After six to eight weeks of this, I will probably drop back to do doing two full body workouts a week with DSHD, DVR/VRTS. (God we sure do have a lot of capital letters in a row!!!!!) KSHD,DVR/VRT Primer The following program will net results. Most of the exercises are DVRs, although there are a couple of DSRs and one power cal. This program can be done in a relatively short period of time under just about any circumstances that I can conceive of. However, there are two vitally important things to remember if you are to get the most out of this program. First, you must apply maximum tension in all of these exercises. Second, you must not do more sets or repetitions than suggested. Certainly, you should not add extra training days with other kinds of exercises, such as weights, DSRs, calisthenics, etc. Anyway, let's focus on some exercises: Let's start out with a four day per week training program. You will work the upper body twice a week and the lower body twice a week. (Important note: Many people like to turn this into a two day a week, split routine. In that case, you would do work the upper body once per week and the lower body once per week. For high percentage of people this is more effective than a four day program!) Although the "tiger moves" are great in their own right, I think it will be more productive to focus on simulated barbell exercises. In short, you will, in most instances, be replicating standard barbell exercises with DVRs. In plain terms, you will be pretending to lift a barbell while generating DVR tension. All exercises must be done at maximum tension. You will do but one set of each exercise for ten repetitions. You will not attempt to do a negative contraction after the concentric-that is, tension will be applied going in only one direction. Here's the basic routine: Upper Body Monday and Thursday: (The same for both days except that I suggest you alternate between the bench press and the overhead press.) Neck: Hand resistance. Push forwards, backwards and to both sides using your hands for resistance. Do one set of ten repetitions for each movement. ( This is, of course, a DSR, the only one listed here.) Back: Bent over rows-- one set of ten repetitions. Biceps and lats: Pull downs-one set of ten repetitions. Biceps: Curls (Palms up) one set of ten repetitions. Triceps: French curls-one set of ten repetitions. Chest: Bench press on Monday. (Vary the hand positions from week to week.) One set of ten repetitions. Upper shoulders: Overhead press on Thursday. One set of ten repetitions Chest:Flies-- One set ten repetitions. Deltoids: Side lateral raises-One set ten repetitions. Deltoids: Front raises-one set ten repetitions. Wrists: wrist curls (Imagine winding a weight attached to a handle and piece of rope." One set ten repetitions. Traps: Shoulder shrug-One set ten repetitions. Lower body: Tuesdays and Fridays Tuesday: Flat footed Squats: One set and ten repetitions Knee extensions: One set ten repetitions Leg curls: One set ten repetitions. Hindu squats: one set of as many as you can do. Friday: Lunges: One set of ten repetitions for each leg Knee extensions: One set ten repetitions Leg curls: One set ten repetitions On your off days make sure you take a brisk half hour walk. As I have stated in the past, Qi Gong is fine, too. Just don't over do it. If you aren't sure how to do the exercises listed, you can find them illustrated here: http://www.thetrainingstationinc.com/exercises.html Training variations for the legs, including power flexing: Anyway, let's get to the issue of power flexing for the legs. Standard DVR leg presses and power flexing are combined in my current workout. I do the leg press while lying on my back. I do each leg separately. My first flex is done with the knee of my leg pulled close to my chest. If I were standing, this would equate to the full squat position. I apply full DVR braking action to keep my leg from moving. After a ten second count, I release the tension just enough to allow my leg to be straightened. I then do nine more regular leg press movements with DVR resistance. After that, I do the same with my other leg. This is a most important exercise, since many people are weak in this deep position. I have tried doing a flex from a very deep squat position, but I found that it caused me some discomfort in my knee. And my motto has always been: "If it hurts, don't do it!" This is followed by DVR squats-- one set of ten reps. After the squats, I do power flexes for a ten second count in three positions. I choose to do them at the half position, three quarter position and then the third at a point just a little before a full standing position. I guess we could call it the 7/8ths position. Ha, ha! At that last position, I take care to get an extremely hard flex in my "glutes"-that is, my butt. Interestingly, one gentleman has suggested that flexing the butt very hard has had a beneficial effect on his urinary function. He says it helps reduce his need to run to the bathroom at night. Consequently, he flexes throughout the day at various tension levels. I was a bit surprised to hear his claim about the flexing impacting urinary function, but hey…………………we will take whatever benefits we are offered! Right??????? Anyway, all of the above exercises are done with INTENTION. And they are done on in one direction. In recent months, I usually make a point to send a message of INTENTION to my muscles during the flexing. Although the DVR braking action is sufficiently intense to prevent any movement, my mental message to my limbs is to move. That constitutes INTENTION. I have also found the knee extension movements and leg curl movements to be very useful, and in some routines add them. Like the other movements listed here, I flex in three positions at maximum tension for a ten second count. INTENTION is added to both the knee extension and leg curl. If you think about it, you will understand that a flexing routine for the leg curl and knee extension would be indistinguishable if one weren't differentiating with INTENTION. That's a neat subtlety. All readers should keep in mind that all of these exercises put an extreme work load on one's muscles. So it is easy to "burn out" if you do them too often. Once or twice a week should suffice. Although not absolutely necessary, I like to add a few "pistols" to my workouts, primarily because they require good balance. And working on balance is important to all of us. ================================================================================= Beer! That frothy, golden nectar of the Germanic gods! Zen in the Art of Self-Resistance grunt & Shen's Workshop Fatman 2.strandpulling#1 [-] Posts: 19 (11/20/08 00:47:18) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts If questions are allowed, may I ask why no "negative" phase? heavyasareallyheavything.blogspot.com << Previous Topic Next Topic >> Forum JumpThe Forum Archive 2 Archive 1 Personal Training Logs Share ThisEmail to Friend del.icio.us Digg it Facebook Blogger Yahoo MyWeb Quick Replybbcode help Shortcuts: bold: CTRL-b, italic: CTRL-i, underline: CTRL-u, image: CTRL-ALT-i, link: CTRL-l, spoiler: CTRL-s (Pressing shortcut a second time will move the caret out of the inserted bbcode.) 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