Trying out the Tabata Protocol.

[skinsfan]

I did my first workout with the tabata protocol yesterday. It was shoulder day so I did lateral raises using the protocol. It is recommended to do it as your first exercise because of the effort required, but I did my presses first and did the tabata laterals after.

Man that shit is intense! I used the 5 lb dumbbells since I've never done the routine before and by the eight set I could barely lift them. But afterwards my shoulders felt insanely pumped, and it was a very hard yet enjoyable program. It gives you that feeling of blowing up your shoulders but at the same time you have to use your aerobic capacity to complete the sets. I recommend everyone try it this week! Pick one exercise, lighten up the weight, and do that shit. You won't be dissapointed.

 

[SouthernLord]

I did my first workout with the tabata protocol yesterday. It was shoulder day so I did lateral raises using the protocol. It is recommended to do it as your first exercise because of the effort required, but I did my presses first and did the tabata laterals after.

Man that shit is intense! I used the 5 lb dumbbells since I've never done the routine before and by the eight set I could barely lift them. But afterwards my shoulders felt insanely pumped, and it was a very hard yet enjoyable program. It gives you that feeling of blowing up your shoulders but at the same time you have to use your aerobic capacity to complete the sets. I recommend everyone try it this week! Pick one exercise, lighten up the weight, and do that shit. You won't be dissapointed.

Are you doing this as a form of cardio. If so you should be using a compound or complex movement. I am not too sure about iso lifts and tabata. I would do something like Front squat/press combo, burpees, Sumo DL/ highpull, DB thrusters, etc.

 

[skinsfan]

Are you doing this as a form of cardio. If so you should be using a compound or complex movement. I am not too sure about iso lifts and tabata. I would do something like Front squat/press combo, burpees, Sumo DL/ highpull, DB thrusters, etc.

Hey southern, in the way I'm using it's actually for muscular development, even though it has the side effect of improving your aerobic capacity. I read a very informative article about it recently being applied to isolation movements and compund movements. From what I read the protocol was being applied to any movement you can think of and was working great. You should try it with dumbbell laterals next shoulder day, I'm telling you man you will love it!

 

[SouthernLord]

Hey southern, in the way I'm using it's actually for muscular development, even though it has the side effect of improving your aerobic capacity. I read a very informative article about it recently being applied to isolation movements and compund movements. From what I read the protocol was being applied to any movement you can think of and was working great. You should try it with dumbbell laterals next shoulder day, I'm telling you man you will love it!

I actually might try it. My delts have been responding well to tri sets. Each tri set adds up to 40 reps and i am doing three sets. Crazy burn/pump.

 

[skinsfan]

I actually might try it. My delts have been responding well to tri sets. Each tri set adds up to 40 reps and i am doing three sets. Crazy burn/pump.

Yeah thats about as close a comparison as you can get. Its not a set number of reps, just as many as you can do for 20 seconds. But it adds up to a lot. Give it a shot next time, I think you'll like it

 

[sweed]

you do as many as you can for 20 seconds? sounds like a lot of momentum.
I start off with 5lb dumbs for my laterals and barely can get up 12lbs on my last set.
lol, love the burn!

 

[skinsfan]

Update: I did this on the standing calf raise machine monday. I put 60 lbs on and couldn't quite get the last 20 second interval.

Things were ok yesterday, but today I can't hardly walk. Its muscle soreness, but to an extreme that I've never had in my calves or for that matter anywhere on my body. It's excruciating to even stand up straight.

We'll see if this translates into growth when they heal up, if they do

 

[timtim]

ive done this before. it was way more of an endurance/cardio thing than a hypertrophy thing.

 

[SouthernLord]

Update: I did this on the standing calf raise machine monday. I put 60 lbs on and couldn't quite get the last 20 second interval.

Things were ok yesterday, but today I can't hardly walk. Its muscle soreness, but to an extreme that I've never had in my calves or for that matter anywhere on my body. It's excruciating to even stand up straight.

We'll see if this translates into growth when they heal up, if they do

Wow. I now I might really try this out for calves. I am a glutton for punishment when it comes to calf training. I love Rest-paused sets for 30-50 reps. Super Fun!

 

[skinsfan]

Wow. I now I might really try this out for calves. I am a glutton for punishment when it comes to calf training. I love Rest-paused sets for 30-50 reps. Super Fun!

They feel better this morning SL, not fully healed by any means but definitely better than yesterday, I can at least walk. Try it out man!