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Thread: Tabata training

  1. #1
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    Tabata training

    anyone try this or know of anyone trying it?


    I want to give it a shot for a month to see what happens. I need to mix up my routine anyways.


    any help would be appreciated.
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    Great for conditioning.

    What are your goals?
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    well im in the middle of about a 16 week cut right now,, so i havent seen really any gains for about 8 weeks. My strength hasnt decreased really at all and ive pretty much stayed with heavy weights (3-6 reps).

    apparently Tabata is a killer workout and will help you burn the fat (pretty much like a HIIT program). My routine needs switched up and since im not really making gains, i might as well shock my muscles a bit for about a month


    so its good stuff?
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    its pretty ****ing stressful and you have to be pretty fit to do it
    ive tried it twice, didnt make it the first time (that first time it turned into a normal hiit routine lol) and the second time i made the 4 minutes but puked after and had to lie down

    im sticking to my hiit routine for a while b4 i get back to tabata
    this was done on the erg (rowing machine)
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    Yeah, great for conditioning. Over time, can slightly increase tolerance for training volume. Actual effects on size and strength are minimal, unless it is enough of a shock to force a significant adaptive response, such as possible in someone coming from a very low volume approach like HIT.
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    Originally Posted by Arlecchino View Post
    Yeah, great for conditioning. Over time, can slightly increase tolerance for training volume. Actual effects on size and strength are minimal, unless it is enough of a shock to force a significant adaptive response, such as possible in someone coming from a very low volume approach like HIT.

    would you suggest I do this for a month since im on my cut? I probably wouldn't do this if i was bulking since it doesn't really appeal to that.
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    Your call,

    i tried it - takes a hell of lot of endurance.
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    Originally Posted by killmaggie View Post
    would you suggest I do this for a month since im on my cut? I probably wouldn't do this if i was bulking since it doesn't really appeal to that.
    Originally Posted by ACslatering View Post
    Your call,

    i tried it - takes a hell of lot of endurance.
    This.

    I do a lot of conditioning work, such as sled dragging, etc. and the first time I did it, holy **** I hurt for days. You need to do it right, so it is balls to the wall every time. Give it a shot and let me know what you think.
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    do it maggie, we didnt even know u worked out no homo.

    seriousl i know a guy whos done this its hard as **** for a while its really intenst. if your looking for a change then go for it. Like arlechinno said the gains may not be somthing u would see with a mass program but it is somthing different.
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    Originally Posted by Arlecchino View Post
    This.

    I do a lot of conditioning work, such as sled dragging, etc. and the first time I did it, holy **** I hurt for days. You need to do it right, so it is balls to the wall every time. Give it a shot and let me know what you think.

    yeah im setting up my routine now. ill let you know how it goes here in a little bit. thanks for all the info.


    Originally Posted by HeadsUp View Post
    do it maggie, we didnt even know u worked out no homo.

    seriousl i know a guy whos done this its hard as **** for a while its really intenst. if your looking for a change then go for it. Like arlechinno said the gains may not be somthing u would see with a mass program but it is somthing different.

    yeah i feel as if its change time. i dont see any other place for this routine other than on my cut, so might as well try it out. plusss my cardio has been lacking.



    brb dying.
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    lmao....let us know how it turned out bro...stay hydrated!
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    Tabata Methodology

    Originally Posted by killmaggie View Post
    anyone try this or know of anyone trying it?


    I want to give it a shot for a month to see what happens. I need to mix up my routine anyways.


    any help would be appreciated.
    I tried it on my legs/abs just the other day. You do alot of volume in a short period of time. The time under tension is beyond anything I've ever done so obviously, the amount of weight being used is a little bit less. I think it's ideal for me because I've always had a habit of lifting too heavy for too many sets. Decreasing the rest periods a minute or only 30 seconds to only 10 makes lighter weight seem much heavier and is probably healthier on the joints in the long term. It remains to be seen how my body reacts from a growth standpoint. It feels brutal though so I don't suspect any muscles will atrophy so long as protein intake is sufficient. I like it. It's fast-paced. It makes my high intensity interval training seem like a relief whereas before, even as hard as I was lifting - circuit training w/ little rest, super-sets and drop sets at the end of each exercise - lifting was a relief from HIIT.
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    is this HIIT? It sounds like HIIT to me. 20 seconds on 10 seconds off for 4 minutes.


    I might try this with burpees.
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    I f*cking hate burpees lol. I remember 1st time i did them, i was like "oh these wont be that bad"....it was
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    Originally Posted by DannyBeasman View Post
    I f*cking hate burpees lol. I remember 1st time i did them, i was like "oh these wont be that bad"....it was
    lol. They are in my experience literally the most anaerobic thing you can do in a gym. Squat jump are a close second (unweighted, just jumping up and down as high as you can I mean).
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    Originally Posted by blananana4 View Post
    is this HIIT? It sounds like HIIT to me. 20 seconds on 10 seconds off for 4 minutes.


    I might try this with burpees.
    good luck...i died when i tried that and didnt even get through it....ended up switching to like 10-15 reps, and taking 30 second reps
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    Originally Posted by DannyBeasman View Post
    I f*cking hate burpees lol. I remember 1st time i did them, i was like "oh these wont be that bad"....it was
    Who does burpees for Tabata? Supposed to be moving a weight. Front squats are ideal. Overhead squats are pretty good if you can manage them, squats if your back will not fry, that sort of thing.
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    Originally Posted by Arlecchino View Post
    Who does burpees for Tabata? Supposed to be moving a weight. Front squats are ideal. Overhead squats are pretty good if you can manage them, squats if your back will not fry, that sort of thing.
    you can do tabata with weights if you want, but seeing as you can do tabata with anything (even sex if you wanted lol), you'd be better off doing tabata with something that you can work yourself harder with. I guarantee you that you will find sprinting, doing burpees or squat jumps more difficult than doing them with weights.
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    eg orginally dr tabata used an excercise bike.

    http://ezinearticles.com/?Tabata-Any...Gain&id=348486

    Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

    Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.
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    got repped for this lol
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    tabata > hiit for me at least. its the devil though. be ready for a lot and i mean a LOT of pain.
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  22. #22
    Political Broscientist roach_coach's Avatar
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    I am working to get in better shape, and I'll try to work in some tabata into my fitness regimen this semester. I did it once, and it killed my legs for a while. Feels good man.
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  23. #23
    Banned Arlecchino's Avatar
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    Originally Posted by blananana4 View Post
    you can do tabata with weights if you want, but seeing as you can do tabata with anything (even sex if you wanted lol), you'd be better off doing tabata with something that you can work yourself harder with. I guarantee you that you will find sprinting, doing burpees or squat jumps more difficult than doing them with weights.
    Originally Posted by blananana4 View Post
    eg orginally dr tabata used an excercise bike.

    http://ezinearticles.com/?Tabata-Any...Gain&id=348486
    Yeah, you can do it with anything. I was just assuming (perhaps incorrectly so) that most lifters would make theirs sport specific. Therefore you tend to get slightly better results with a barbell.

    And my joints cannot take the pounding that sprinting requires. I originally learned the tabata protocol utilizing a jump rope.
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    Originally Posted by Arlecchino View Post
    Yeah, you can do it with anything. I was just assuming (perhaps incorrectly so) that most lifters would make theirs sport specific. Therefore you tend to get slightly better results with a barbell.

    And my joints cannot take the pounding that sprinting requires. I originally learned the tabata protocol utilizing a jump rope.
    cool brah
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  25. #25
    Registered User Nodice123's Avatar
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    It's hell on earth but it doesn't last long...
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  26. #26
    Registered User tyrtl's Avatar
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    Tabata is pretty crazy... I tried it out yesterday for the first time and I have to tell you that my quads were on fire. Definitely hell but well worth it in my opinion.
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  27. #27
    Registered User tyrtl's Avatar
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    I also forgot to mention that there is a cool app I use on my iPhone for my Tabata protocol, its a free app called Gymboss.
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