This article is part of a series on physical fitness and physical culture that I’m working on. To see a convenient summary and listing of my previous articles, please click here.
The VRT system takes a similar approach to exercise that of John Peterson’s Transformetrics. But it adds a few wrinkles and comes from a somewhat different starting point.
John Peterson never involved himself in weight lifting, and his whole approach to fitness rests on the principles of bodyweight exercises, Charles Atlas’s dynamic tension, isometrics, and calisthenics, mixed in with a lot of other similar disciplines.
Peterson then reworks and repackages this into his own system that he calls Transformetrics.
Elsewhere on this site, I have reviewed what I consider to be Peterson’s best book, the well laid-out Pushing Yourself To Power. You can read that review by clicking here. This book is an expansion on Charles Atlas and has many parallels, but in my opinion, it is more accessible and is modernized.
Greg Mangan is the independent creator of the VRT Megapump system. He comes at his system from a background of body building and weight training, and his discovery of this system was very much his own.
In high school in the 1960s, Greg became involved in body building, utilizing weights. He did this for about a year and, being a young developing teen, had some real development. His development was rapid and satisfying, but then other interests distracted him for many years. He held several jobs, studied premed zoology in college, and developed his illustration skills.
Later, at about the age of 24, he decided to work out again and try some bodybuilding. Instead of weights or a gym, he used a Bullworker. The Bullworker is a device invented by a German named Gert F. Kölbel. It has two telescoping spring-loaded tubes with handles on each end of the device. There are also cables or cords attached to the handles, and one can use this device for a variety of both isometric and resistance exercises. The Bullworker was very popular in the 1960s and 1970s. Here is a link to their site. One sometimes can find it at garage sales or order a new one from their site. I have heard some people complain about pain in their elbows using the Bullworker, but that may be because of faulty training methods.
Later, Greg also worked out at a gym with weights for a while, and the Bullworker and weights were his mainstay for around 6 or 7 years.
Once, when he was waiting his turn to use a piece of equipment in the gym, he noticed that if he did a bit of posing, stiffening up his muscles and flexing his arm mimicking a Bullworker exercise or a weight lifting move, he got a bit of “a pump.”
A pump is a feeling of warmth and fullness that a muscle gets when blood engorges it as the muscle moves against resistance when exercising. For example, if one does a set of dumbbell curls with a demanding weight so that 10th rep (repetition) is almost at the point of failure, blood engorges the biceps muscle and puffs it up a bit. That is what is called a pump. If you are not sure what I’m talking about when I refer to dumbbell curls, check out this explanation in one of my previous articles.
What Mr. Mangan had discovered was that if he stiffened his arm as hard as he could, visualized a very heavy dumbbell in his hand, and did the curl, he got that pump. He kept maximum stiffness, maximum tension, throughout the range of motion.
So there was resistance, all right, but is was an opposing muscle that provided that resistance. In the case of the curl, it was the triceps muscle in the back of the arm stiffening, resisting the effort of the biceps muscle. All our skeletal muscles are in pairs, extensors and flexors. The flexors contract, bending a joint so the angle decreases, and an extensor contracts, bending the joint so the angle increases. In the case of the curl, the biceps muscle is the flexor and the triceps is the extensor. Check out the illustration.
Greg realized that moving through those exercises as a warm-up, flexing his muscles hard while doing it, was in itself a kind of resistance exercise. He then began to wonder, what if he did the standard weight-lifting moves like military presses, curls, triceps extension, leg presses, using antagonistic muscles to provide the resistance? Could he get a decent workout? After a bit of experimentation and practice, he concluded that he could. Moreover, he felt that his newly-discovered system of exercise was as demanding as doing it with weights, if it was done properly and with sufficient focus.
As mentioned, Greg had a bit of a background in science, having been a premed major with a degree in zoology. He was interested in becoming a medical illustrator, so he could visualize the anatomy pretty well. He analyzed traditional weight training movements and concluded that all could be performed without using weights by using self resistance. And Greg began to devote his workout to his visualized resistance training. He really has not looked back since then. He calls this exercise principle Visualized Resistance Training (VRT) and his system the VRT Megapump system, a system using no weights and no equipment. He originally marketed his system through various fitness magazines and now sells it through Bronze Bow Publications, where he has a web forum. (See link below)
An interesting aspect of Greg’s VRT Megapump system is his emphasis on what we call the “positive” movement only instead of the positive and negative movement. To understand what I mean by positive and negative movement, consider the curl again.
If you are curling a heavy weight with proper form, you move it slowly and deliberately so you don’t lose control. As you bring the weight up, you try not to jerk it up. The part where you bring the weight up is called the “positive” movement.
But then, when you let it down, you let it down slowly, optimally slower than you curled it up. You’re actually getting valuable exercise as you break the pull of gravity on the way down. That is the so-called “negative” movement. Controlled negative movements have the added benefit of guarding against strain injury to the muscle. Oftentimes, when a muscle is too exhausted to perform one last positive movement, it can still do one or more negative movements.
What Greg found is that by maximally tensing his muscles on the positive part of the movement and then relaxing the biceps on the negative aspect while performing his VRT curl, completing this negative phase rather quickly, the fresh oxygenated blood rushed into his biceps, as the contracted muscle fibers were not clenching down on his blood vessels. Then, during the subsequent positive movement, he would curl at maximum tension, visualizing the heaviest weight he could possibly move, which resulted in the extensors fighting the flexors (triceps versus biceps in this case), squishing out the spent blood, which had absorbed the carbon dioxide and waste products the contraction had produced. Then when relaxed, fresh blood rushed back into the vessels during the next negative move.
That’s where this differs from doing a curl with a weight. In curling with a weight, it is bad form and potentially dangerous not to control the weight on the negative aspect, especially with heavier weights. But with a VRT curl, the muscle can be much more relaxed on the negative phase, making it easier for the heart to pump the blood into the muscle, giving it more of a pump.
The pump felt great and was even greater than he could get with a dumbbell curl, especially if he had put sufficient effort into the move. He discovered that this constant infusion of fresh new blood helped his muscles work harder. He calls that effect the “Megapump.”
This differs from the John Peterson approach, where Mr. Peterson has tension in both the negative and positive movements. It also differs from Mr. Peterson’s approach in that Greg is visualizing a weight, whereas John is, as he puts it, focusing his attention with laser-like focus into the sensation of the muscle itself moving under great tension. Both approaches aim to develop the sensitivity of the muscles to commands from the nervous system to contract maximally. Exercising is a learned skill, like playing the piano, involving developing pathways from the brain and central nervous system to the muscles. Practicing refines that pathway, that skill. I think Mangan and Peterson’s approaches both help develop that pathway.
To my way of thinking, both approaches are completely valid, and although a bit different, they are quite compatible. I use both.
Greg Mangan has put together a DVD-booklet package that I purchased and like quite a bit. The DVD shows you a workout based on traditional weight strength training exercises. If you have had a lot of experience in weight training, you might find Greg’s VRT Megapump system very approachable to physical culture without equipment.
You can visit Greg Mangan’s web forum at Bronze Bow by clicking here, and there is a link at the banner at the top of that forum to ordering his VRT package. Or, if you prefer, you can click here to get information about ordering it.
If you’ve tried the VRT system, or the Transformetrics system, let me know what you think. Do you like it as well as I do, or do you feel you get better benefit from other modalities? Do you use a combination of modalities, strictly bodyweight, self resistance, weights, or perhaps another approach completely?
I’d love to hear from you. So please leave your comments below.
Regards,
Alan OldStudent
The Unexamined Life Is Not Worth Living – Socrates
Thank you Alan! This is one well-written blog, and I appreciate your in-depth analysis.
Greg Mangan “VRT Man”
http://www.vrtsystem.com
Alan, good article! I’m one who combines all systems. Moderate weights (superslow), isometrics, bodyweight, suspension bodyweight & expanders (with Sierra belt & tubing) and VRT. Everything works.
Hey Alan! Glad to find your blog.
I like your writing style and your open attitude.
I’ll bookmark and revisit.
Take Care
What you didn’t say was whether it worked for you. Do you know of anyone who has had bonafide success with VRT? Thanks.
Hi Scott,
What do you mean by “bona fide” success?
VRT is part of my exercise routine, and I find it useful in making progress towards my goals.
Like any exercise modality, its success depends on the effort expended and the individual’s preferences and inclinations.
Regards,
Alan OldStudent
The Unexamined Life Is Not Worth Living — Cicero
Alan,
Isn’t VRT when used like you would barbelss and dumbells exactly like doing dynamic tension?
Would appreciate your input.
Hi John,
I think dynamic tension is when you have one muscle in one limb opposing another. For example, one might use the left hand to provide resistance to the right hand as it performs a curl.
Regards,
Alan OldStudent
Joe, Alan is right. Self resistance is resisting the movement of one limb with another. In the Charles Atlas course it was named “Dynamic Tension”. Isometrics is when self resistance is done without movement. Incorrectly Atlas’s exercises were often referred to as isometrics.
As a time-saver when doing VRT I resist in both directions but relax breifly at the end of each movement. If curling the tension is first in the curl then a very brief relaxation to allow the blood to move, then tense on the negative which becomes a triceps exercise.
Will VRT build muscle that is functional for Martial Arts work?
I would like to cross train 3 days VRT with 3 of Karate and 1 full rest day.
Everybody’s different, of course, but I suspect it would be useful. A lot of martial arts involves paying attention to the sensation and feedback from skeletal muscles. Give it a try and see if it works for you.
Regards,
Alan
I like your blog on this! Well written, and well thought out….
I have NOT tried the Positive flex/ negative relax method, I believe I will try it out. I love visualized resistance, and am currently writing a book about it, along with using a paleo diet to maximize results. I honestly believe that this form of exercise and diet has the potential to revolutionize the concept of health!
I recognize your photo from the transformetrics forums, and honestly that is what enticed me to read your blog! Keep it up!
Sincerely,
Jay
Thanks Jay,
Welcome to my blog. I didn’t realize that my posts were still visible on the Transformetrics site as it’s been over a year since I posted there, in fact, maybe a year and a half.
I hope you’ll look at my other articles. They provide a bit of a counterpoint to some of the views expressed on the Transformetrics site.
Give everybody there a warm and friendly hello for me the next time you post there.
Regards,
Alan OldStudent.
So,is tension in one direction better than constant tension in both directions througout the movement? Will allowing blood infusion on the negative movement build more strenth and size than constant tension?
You know, I’m not quite sure of that. Gregg seems to advocate tension in one direction only, but others seem to think tension in both directions is better. The main thing is to overload the muscle so it adapts. As far as how much it will grow, that’s an individual matter in my opinion. It depends on such factors as your age, the level of intensity you train with, your ability to recuperate, your nutrition, and so on.
Experiment a bit and come back here and tell us what you think.
Regards,
Alan OldStudent
I think that the tension in one direction makes more sense to me.This way the focus is on the one muscle;and,there is only a brief respite while returning to the start position to begin another rep. With tension in both directions,the muscle is at rest too long because there is no tension on it during the return to the start position.For example,take the biceps curl.You intend to work the biceps.When you curl up there is tension on the biceps;but,as you extend the arm back to the start position,if you apply tension,the tension switches to the triceps,with no tension on the biceps.There can be no eccentric,or negative tension with VRT/DVRs,as when using a weight;so,when using tension in both directions and working opposing muscles in each rep,there is too much rest time for each muscle.
Creo que hay una falta de información terrible sobre los métodos de desarrollo muscular. Este “famoso” Megapump VRT, es una copia textual del Método de ALOIS P. SWOBODA de 1900, donde contraia los músculos y movía la articulación como si estuviera haciendo pesas… Es más… los monjes tibetanos ya usaban este método hace miles de años atrás en sus entrenamientos de artes marciales
This is a translation of Carmelo’s remarks:
**************
I believe that there is a terrible omission of information concerning the methods of muscular development. The “famous” megapump VRT system is a textual copy of Alois P. Swoboda’s 1900 method, wherein one contracts the muscles and moves the joints as if one were lifting weights. Moreover, Tibetan monks had been using similar methods for thousands of years back in their martial arts training.
**************
My response:
Entiendo que hay discusiones grandes dentro de algunos circulos sobre el señor Swoboda. No podía yo exito en encontrar este metodo de que tu escribes. Si nos de un vinculo, sería de mucha assistencia.
Hay un articulo sobre Swoboda en Wikipedia en inglés que se pueda encontrar si haz clic aquí.
Muchas gracias por tu mensaje.
***********
I understand there is a big controversy in certain circles about Mr. Swoboda. I have had no success in locating this method about which you wright. If you could give us a link, that would be helpful.
There is an article about Swoboda in the English language Wikipedia that you can find by clicking here.
Thank you for your message
Regards,
Alan OldStudent
I don’t understand the point of the article.Is it stating that the Mega Pump System that Greg Mangan claims was his invention, was actually developed by Swoboda,and copied by Greg? Also,this system differs from mimicking weights,in that there is no tension in the negative phase of the exercises on the muscles being worked.
Hi Sal,
Perhaps the author of that comment will clarify. I do not think Greg would copy someone else’s idea and claim it as his own. It is possible that Swoboda had a similar idea. Carmelo seems to imply that there was plagiarism, perhaps unintentional.
Swoboda may have had a very good method of exercise. I haven’t seen any of his material about it. But he also was involved in some shady business practices if accounts of the time are to be believed, and his health claims seemed to be pseudoscience.
You are correct about Greg’s system emphasizing the positive phase.
Thanks for your observations.
Regards,
Alan OldStudent
hi alan unfortunately i dont have the money to buy gregs course ive been try to discover the proper tecnique by myself i would aprecciatee if you could give some tips what i do is tense in the positive motion and relax in the negative motion and before starting the positive movement i tense first i try to feel the tension and only the i do the movement sincerely john zamora.i hope you could help me thankyou.
Hi John,
Speaking for myself, I relax on the negative motion. I think that’s the way Greg originally thought it should be done. It seems to me he has experimented with tension in both directions, more like Mr. Peterson advocated. Try both ways and see if they work for you. Report back to us if you’re inclined to let us know what works for you. I suspect different people will get best results by using different methods.
Regards,
Alan
There are two differences in the two methods: with tension in both directions,you’re actually working different muscle groups in each direction;and,there is a longer rest time between reps. For instance,in the curl,when curling,you’re working the biceps,when moving back down to the start position,you’re working the triceps,and the biceps is at rest until the next upwaard movement. There is never any negativee resistance in VRT. With resistance in one direction there is just a brief rest when you’re quickly returning to the stert position.
Thank my friend for such an excellence article. I have just ordered the VRT mega pump course from Amazon for my 63rd birthday on Saturday. My current routine is a combination of the 7 Tiger Moves and DSR exercises from the Atlas course.
Happy birthday!
Sal. If you pretend there’s a weight while focus on muscle you get one tension. But if you contract both both muscles, as if your about to do both movements, for instance. Lift it like your flexing for someone. Yes if you flex your arm your bicep activates but then you activate your tricep to show the full size. Train with that feeling. Full pump both sides and you get both sides activated.
Lol I’M guess you could think of it in this way. When your going up with a bicep curl your not just fully activating your bicep, your working your tricep but your allowing one to fail. Its like that last rep when bench pressing, maybe you fail but bring it down slowly. Hope this made sence
i think is better to tense only in one way that muscles gets a better work instead of tensing both ways were two muscles get work but not enough.
Hi, I was doing Dhandal and Bhasky some 40 years ago. Other VRT- and DVR-type training I did for years practicing Martial Arts. In my opininion they are almost the same and the differences are mostly how often you relax and your ideomotor model. All these systems were very good for me and my students.
Today I practice the system I developed and call ISAI – NPSE (Natural Power Stretching Exercises). It uses Natural Motion and actually we perform powerful self-stretching or pandiculation.This is actually only one principal natural motion.The exercise combines slowly performed dynamic tension with variable tension and isometric or quasimetric tension – exactly as we do during pandiculation and yawning. In NPSE all the body works. it’s a total workout.
In this aspect there are some similarities with Hatha Yoga Pranyama drills such as Eka Anga, Nadi Awarodha and Sarvanga Stambha Pranayamas (If somebody here practices Hatha Yoga). The breating done naturally as during pandiculation or yawning or crying. The tension develops from inside of the body and neck towards the limbs, so the natural kinetic chain comes into the action. Of course there are specific detalized instructoins for this stuff.
It is very important to remember that externally the very same motion can be controlled by different parts of cortex – dependind on the meaning of the motion. The motion itself does include both CNS activity and skeleto-muscular activity.
After the years of practice and development I think NPSE provides very good general results for strength, bodybuilding, motion and health.
This is my own experience with this type of exercises.
.
Who really cares who get’s credit for it. Greg did not lift anything from anyone else. Like all things in the world their are no “new idea’s”. Knowledge is lost or forgotten about all the time only to be rediscovered latter. If the human body has not changed in the last 6500 years why would idea’s on training change. The only that changes is out technology and how we apply very old idea’s that are so simple it makes you wonder why no one else thought of it. Well heres the secret again it has all been done before.
People want to argue and get caught up in semantics or on who thought of what first? Who cares. Just be thankful that you know about it. Does it matter if you learned it from Martial Arts or from Greg? Maybe you thought it up on your own and only recently discovered Greg and his idea’s.
I say shut up and go exercise! Thinking about exercise is a waste of time if you are not spending as much time or more doing the exercise you are thinking about!
I like to combine weight lifting, isometrics, DVR/VRT, Isokentics, body weight exercises and stretching. All of those things existed before I thought about them. I had experimented with all of these idea’s long before I read books on them. I have a very creative mind and started training my body around age 4 in gymnastics and TKD. Then in second grade Dad made me start running with him. Then in 5th grade I started lifting weights. Then I got hurt playing soccer and did wait for it wait for it….Isometric as part of my rehab. Once I understood isometrics and weight lifting trying to bridge the two is only natural. On top of that wrestling has a huge isometric component combined with insane relaxing to allow for rapid movement.
Reading about how other people use a tool speeds up the learning process because you are not forced to think of everything yourself. I love the books written by John e Peterson for example. None of the material in his books is original material he came up with on his own but he still had to pull all that info together and organize it and put his on twist on it. Reading how others like Greg and John P. and Mr. Daylton applied differing form of muscle control, mental intention and contraction styles to all arrive at the same or similar destination is great. Again it helped me make sense of idea’s of my own.
I am glad that other’s take the time to share their idea’s with me in the form of books and such. Even if the material is not original if it makes me think in a different direction then I have gone before that is great!!
So stop bickering and wanting to identify who should get credit for what and just do it! I do not recall the last time the Asian Monks, Martial Artists, Roman Gladiators, Arms Masters from Ancient Europe last put out a book or DVD that was anything like Greg’s VRT or J.P.”s DVR’s etc….Some indivduals put out DVD’s about Iron Wire Vest and the like but they are not really what I would call workout guides and they do not always have synergy in movement or practical applications outside the martial arts!
Esto es una copia de los viejos sistemas de Alois Swoboda y Edward Warman, es el Método que hizo famoso a Charles Atlas pero no el curso que el vendía.
sir i used the greg’s technique and i must say i can’t do more three total reps completely as my muscles got fatigued very quickly and i am feeling great….muscle fails very quickly…so am i doing it correctly?