Interval Training

[jpm101]

Interesting article over at T-nation.com about Interval training, most noted the Tabata protocol. Mainly about the affects on fat loss, both Pro and Con. I find that Interval workouts may be best suited for stamina in athletics with the byproduct of fat loss. Good Luck.

[Montague]

That's interesting.
Have you (or anyone you know) personally tried the 8 sec on : 12 sec off scheme?

[jpm101]

Never tried, or heard of, the 8 sec/12 second thing. Something new for me to learn. This would be too intense for the average BB'er. Doing even  the 20/10 Tabata is way too demanding for them. You have to put out max speed and effort to get full results. BB'ers, for the most part, are not athletically inclined to begin with. Muscle size, along with some strength, is the main theme of their training goals. Which fits well in their subculture. A few of the Pro's I have watched train, or have seen around, would have a tough time walking, talking and chewing gum at the same time. 22" guns & 62" chest does not make a athlete.

The article seems to encompass the methods of interval training, in a somewhat limited style. Anyone can do a search and find 20 Pro good and 20 Con bad White Papers on the effects of interval training. All with extending footnotes and impressive references. The proof is always when you experiment with anything yourself. Good Luck.

[BodyMachine]

Great decades have passed in the bodybuilding world and we still don't know what the most effective methods are, lol.

[tonymctones]

Interesting article over at T-nation.com about Interval training, most noted the Tabata protocol. Mainly about the affects on fat loss, both Pro and Con. I find that Interval workouts may be best suited for stamina in athletics with the byproduct of fat loss. Good Luck.

I agree with that I wish I would have known about this when I was competing in Judo that was probably my biggest flaw...

what seems weird to me is after I get done doing a tabata work out my shoulders and chest seem bigger it maybe just my imagination though...

[jpm101]

T-Tones is probable breathing like a steam engine, with the heaving chest thing going on. And the rib box feeling expanded. The whole upper body may seems bigger than usual, with increased circulation for the whole body. A temp good high to say the least. High rep breathing squats give that type of feel also. Good Luck.

[tallgerman]

yep cuz cant sell no mags if people know best way lol


LOL

same with women

everyone knows hot bod and ton of cash is way but no one lkes it

[benchmstr]

That's interesting.
Have you (or anyone you know) personally tried the 8 sec on : 12 sec off scheme?

i never count my reps....but sometimes i time the movement......like today i did legs.......when i did extension, and leg curls i timed them.....i did them each for 4 solid minutes....thats as close as i have come to doing this...

bench

[Montague]

That 8 on/12 off scheme was buried in the middle of that article that JPM referenced.
You’re supposed to repeat it I think 60 times, or something incredulous.

Bench, you must have some serious Type I fiber composition in your legs to do that.
I’m betting you responded well to high-rep squats and presses (size-wise)?


I’m wondering what the best activity would be to accomplish the required heart rate for the required intervals when doing Tabata.

Ellipticals and treadmills take too long to adjust the speed, although I’ve seen guys run on the tread mill for 20 sec. and jump up and straddle their feet on the sides for the rest portions.

Jumping rope seems good.
Sprinting may probably be the best.

[tonymctones]

That 8 on/12 off scheme was buried in the middle of that article that JPM referenced.
You’re supposed to repeat it I think 60 times, or something incredulous.

Bench, you must have some serious Type I fiber composition in your legs to do that.
I’m betting you responded well to high-rep squats and presses (size-wise)?


I’m wondering what the best activity would be to accomplish the required heart rate for the required intervals when doing Tabata.

Ellipticals and treadmills take too long to adjust the speed, although I’ve seen guys run on the tread mill for 20 sec. and jump up and straddle their feet on the sides for the rest portions.

Jumping rope seems good.
Sprinting may probably be the best.

cycling works real wel and you can get started and stop real quick...Ive done burpees as well but that can be rough on my shoulders if im real tired and just start flopping down

[Montague]

Thanks for the info.
I've read where a lot of people like the burpees.
My only concern is if the first few intervals will get the heart rate up sufficiently.

I've not done cardio in several months, so I'm sure it would whoop my ass.
But, once you're conditioned - well, you can only perform them so fast.
I wonder if additional sets would be beneficial.
If I understand correctly, some Tabata-type protocols require you to do some light-to-moderate cardio before beginning the intervals.
I presume this is to get your HR closer to that max level you eventually will want it when beginning the Tabata portion.

BTW - I just got my Gymboss in the mail several weeks ago.
It's a handy little gadget that is a bit more versatile than I initially realized.
Easy to use and well worth the $23.