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Science & Background of Variable Resistance Training (VRT)

Why Variable Resistance Training?

In this quick 3 minute video, Dr. Bartlett explains why she recommends VRT over other strength training over the long term for longevity and ease.

How to make a cheap foot plate?

In this 2 minute video, Dr. Bartlett will show you how you can save money and DIY your own foot plate for VRT.

Here are some quick videos for various explanations to help you.

PUSH DAY EXERCISES

BASIC EXERCISES
ADVANCED EXERCISES

PULL DAY EXERCISES

BASIC EXERCISES
ADVANCED EXERCISES

KNEE STRENGTHENING EXERCISES

IF KNEE PAIN or WEAKNESS, START HERE

Consider Reading Or Listening To

Weight Lifting Is A Waste Of Time

by

John Jaquish, PhD.

Scientific benefits:
– There are many newer studies that support variable resistance training. But it’s unlikely you’ll hear of them due the tremendous force of the fitness industry. But the science doesn’t lie. Correct implementation matters even more. All these studies are reviewed in the first portion of this book.

Personal benefits:
– An exceptional muscle building workout does not have to take hours. Understanding the physiology to stimulate muscle mass growth is highly relevant to good aging, and weight loss.

Weight Lifting Is A Waste of Time Book Cover

Workout Tracking Sheet

I found this very useful to keep track of which bands and length to be efficient.
I recommend laminating, and then using wet-erase markers for tracking purposes.
(The dry erase rubbed off pretty easily.)