What I plan to do is an in-depth review and evaluation of rebounding and it’s benefits on the body and how I can increase it’s efficiency using various tools! For example weights and my elevation training mask 2.0!
What is a Rebounder and can I achieve my target heart rate to do steady state cardio for a prolonged time with 85% less impact than any other piece of cardio equipment! Will my size inhibit my workout as opposed to a women half my size? Will my added weight increase the time between jumps causing my cardio to not be as quick as hers thus not achieving the same cardio load or because of my size it requires a greater load and the same effect will be seen? What will happen? If I can’t achieve the same cardio load will the use of the elevation mask and less available oxygen increase the load on my body enough to see greater results. Will the use of weights help or inhibit my workout? Will aerobics class like moves keep it exciting and fresh or will I default to straight jumping? Will the dog freak out and try to bite me as I jump lol? Many questions to be asked and many more to follow!
Will my knees feel better on the rebounder? Will jumping alleviate the pain from my knees or will it just transfer to somewhere else? For example will my ankles hurt instead? Are there injuries associated with prolonged rebounding such as stress fractures etc…
What will the future hold? Stay tuned!
**Update** September 2nd 2014
I just did 20 min of basic bounce with half jumping jacks and forward to back jumps like on a cross country skier and my shins and calves are on fire and my heart rate was pumping out of my neck! I tried to do other moves not sure if I am too heavy and not coordinated enough due to a deeper bounce or if I have to build the stabilizer muscles in my leg first to be able to do that!
This is crazy! I didn’t think it would be that hard! And my knees don’t hurt so far!
I then stretched my legs and took a 3hr break. I returned to jump for an additional 20 mins and 5 mins in I popped something in my knee and I have been having trouble walking all week!
**Update** September 6th 2014
I have been icing my knee and eating anti inflammatory foods such as: cold pressed watermelon juice, cold pressed tart cherry juice, blueberries and curcumin. Today was the first day I returned to the trampoline for 20 mins. My knee is a little sore, but it felt good! I was sweating and my heart rate was pumping!!
Stay tuned for more!
**Update** November 3rd 2014
I was in the military this weekend and forgot my rebounder. I now have a sinus headache and my nose is clogged and I have post nasal drip making my throat sore and I’m starting to cough. Will the rebounder cure me? It’s supposed to stimulate lymphatic flow!
What is CBVT?
Cumulative Blood Volume Training
During a workout, blood flow is routed to the muscle being trained. Packed into the plasma component of the blood is a rich supply of cell-volumizing compounds such as amino acids, creatine, glucose, minerals, electrolytes and anabolic hormones.
The goal of Cumulative Blood Volume Training (CBVT) is to flood the muscle being trained with as much blood as humanly possible. Sometimes, this means forgetting about how much weight your lifting or whether you’re breaking your personal bests.
The only thing that should be going through your head is to force as much blood into the targeted area via ultra-focused muscular contractions. This will amplify the delivery of cell-hydrating compounds directly into the muscle where they will be transported into the tiny cellular compartments of muscle fibers producing an enlarged, “hyper-hydrated” state.
CBVT is not accomplished in just a few sets and reps. It’s called “cumulative” for a reason. Rather than think of each individual exercise, set, rep and weight being used, you’ll have to think of the entire workout as one massive, cumulative signal being delivered to a targeted area.
It could take up to 16-20 sets for larger muscle groups and 12-15 sets for smaller muscle groups to completely fill the area with blood and generate a powerful anabolic signal in the muscle.
CBVT Is Not Accomplished In
Just A Few Sets And Reps.
Any training method that works to increase the delivery of blood to the muscle is acceptable in a CBVT routine. According to some experienced bodybuilders, incorporating techniques such as 2-4 second peak contractions and 10-second static contractions worked into your routine can help to prevent blood flow and allow metabolites to build up.
Once the “temporary blockage” is removed, a large surge of blood is triggered to the area to remove the metabolites. This method of temporarily disrupting normal blood flow can work to create a powerful rush of anabolic-rich blood to the targeted area.
It all comes down to this one moment. Another self-inflicted torture session has ended, but in your obsessive world, the muscle growth process has just begun. Every chaotic rep doesn’t mean a damn thing if you mess this up.
Rest in between sets should be kept to less than one minute. Too much time in between sets can cause you to lose your pump and take away from the overall goal of CBVT. Rest intervals of 45 seconds are optimal to keep a steady flow of nutrients constantly filtering into muscle cells with repeated contractions.
CBVT is a training methodology that is based on the science that has demonstrated that the difference between the body of a bodybuilder and the body of anyone who trains “normally” in the gym, is not the size of the muscle fibres themselves. The difference is the result of the level of hydration within the muscle fibres. This is referred to as hyper-hydration.
Why might you want to use this technique? Just as everyone is different and has longer or shorter legs/arms/neck, we don’t all have the same number of muscle fibres within our bodies. As a result, some people find it easy to get bigger. So, if you feel that your legs or chest are not as big as you want them to be, CBVT may help you improve the look of a muscle group. Note, this is about the look of a muscle, not its strength.
There are two parts of CBVT. The workout and the nutrition.
The workout itself may feel odd at first as you are reducing the weight to about 75% of your normal “lift” and increasing the number of reps to between 12 to 15 which would normally put you into an endurance rep range. What is different is that at the top of each rep, you hold the muscle contraction for 3 to 5 seconds and you pause between sets for no more than 45 seconds. The theory says that by holding the contraction you are stopping blood flow temporarily causing a build-up of by-products, when you then let go, your body floods that area with blood to clear the by-products thus giving you that “pumped” look. This is why you shorten the pause between sets so that your body doesn’t have the time to return to normal. After the next set, your body pumps in yet more blood, increasing the pump yet further.
That hopefully explains the reason it’s called blood volume training, but why cumulative? For the pump to take hold, you need to do 15 to 20 sets. As you can’t do 15 to 20 sets of bench pressing, you need to think of your entire workout as one giant superset with only 45 second pauses between exercises as well as between sets. The result is one very tired person and some very pumped muscles.
How did I learn about CBVT? I met Markus Ruhl the biggest dude I ever met! I think he was even bigger than Pudzianowski! I don’t know how he wiped his ass we has huge and awkward! But fuckin cool lol!
He was really really nice! I talked to him for over an hour and he gave me a lot of great tips! I was upset because it was right after my surgery and I was still going to therapy and lifting 3-5lb weights.
I asked him what is he doing in the gym now and he said I only do CBVT! And u know my response! WTF is that????
Well, know you know!
Try it! It rocks! When I get a full on bicep and forearm pump I can’t scratch my nose! That’s when I know I’m done! Unfortunately I’m on a low carb diet, so it only lasts for a little while then I do cardio and bye bye glycogen again 😭
I can’t wait to reach my goal weight and add the sweet potato recipe listed here on this site and be able to keep a lot of my blood volume pump!
Markus if you ever read this: Thank you for being a great guy! Thank you for the knowledge and the motivation!
Ps: the macho tuna hand grenades also came from Markus, but I put my own twist on it!
He doesn’t eat one or two in a sitting! That monster eats a whole bunch!!!
There’s no secrets if you are a reader of my blog 2yrs ago I under went a slap repair of my right shoulder: my labrum was torn in 3 spots almost completely.
I want my 21″ biceps back! I miss my friends calling me gorilla arms lmfao!
I have been on a low carb diet for an extended amount of time so I am glycogen deficient and muscles are flat! I have been doing CBVT for the last couple weeks and for a brief 20 minutes of so, I am in glory as my arms are exploding and at least 21″ for 20 min 😭.
I seriously can’t wait to add Fat Gripz to at least my arm workout!
Check out the review on this site for Fat Gripz!
There are many different forms of workouts out there and each workout will give you a different result. Some increase muscle mass, some increase strength, others help you lose weight and so forth.
Cardiovascular (cardio for short) exercises are a popular brand of exercise designed to improve endurance and stimulate fat loss. Cardio exercises can be anything from long distance running, skipping, biking or even power walking. All of these usually fall under the category of moderate intensity training because they tend to last anywhere from a half hour to more than an hour going at the same pace.
“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. Today I write to explain to you the history of Tabata and exactly what it is.
How did Tabata come about?
Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.
He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.
In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.
Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.
What were the results of the tests?
Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.
Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.
Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.
So what does a basic Tabata training design look like?
Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds
To wrap it all up, Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short, efficient and can fit in almost any fitness program.
Here’s the official iPhone tabata app:
Now iPhone apps are fine and dandy, but when you start using apps on your phone such as: Facebook (fuck FB), Twitter, Instagram, key ring (for all those annoying key tags: gym tag, Gnc, supermarkets etc) now tabata timer; your battery will empty super super fast! Leaving you to go charge your phone or be without a phone.
There is an alternative! The Gym Boss!
**Coming Soon** an interview with a Tabata Practitioner!
**Update** February 24th 2014
I have an interview with Tabata Practitioner Jake Morris
Are you a trainer if so certified by who?
I’m not a certified trainer but I do work out 3-4 times per week.
Where do you practice Tabata? Is it something you do yourself, with a trainer or is it a class? Also How often do you do Tabata?
I have a home gym where I train and I do Tabata once a week usually.
What benefits do you see from Tabata?
The benefit for me is the efficiency of the routine as it only takes a few minutes but it gets you sweating.
Do you have a favorite workout set?
I tend to use Tabata mainly for bodyweight exercises to finish a weightlifting session, such as pushups on chest day. Calf raises are good to do with Tabata as I usually have a hard time hitting my calves but due to the intensity and short rest with Tabata, I can get in a good calf workout.
Are there any negatives?
The only negative I could see is training with too much weight. Tabata is a high intensity workout and using too much weight will usually compromise your form and can result in injury.
What advice can you give to new practitioners of Tabata?
Light or bodyweight is best for Tabata, in my opinion, especially for those just starting out.
Thank you Jake!