rebound training - UK-Muscle Body Building Community

robin_3_16 · 26-05-2004, 01:48 PM

just got muscle mag from silent bob in an order and a very interesting article about something called rebound trianing
don't know if any of you have heard of it but basically it is the concept of working each muscle part in one workout 3 times a week
it is a way of shokcing your muscles into growth
the concept is taken from sprinters and gymnasts,
you will see that sprinters have huge quads yet they work them 4 + times a week
and gymnasts who hold their own bodyweight generally have big arms, this is because they constantly train them
now this process regenerates growth of the muscles
when you first started training, for most of us i know it is true for me, i trained everything all the time
well this is the same concept, take one excercise for each bodypart and do it in a training session
do this monday wednesday and friday
only do one excercise and ensure you do it in an hour or under
this is supposedly not over training because it is the time you spend not the amount you do
do 3 sets for each bodypart
do one set at 10-15 reps, the do a heavy set then third set go back to the first weight
the next week do 2 heavy sets
also switch excercises each day you train for instance one day do bicep curls, then next time do an isolation excercise like concentration curls
it supposedly works, and shocks the bosy i am thinking of trying it, but worried about loosing weight i have fought to gain?
what do u guys think?
i am going to read the article again and see if their is anything i have missed
just wanted feedback! as i was possibly going to start it before my cycle!
thanks guys

Greyphantom · 26-05-2004, 01:57 PM

TBH I think that any sort of training will act as a stimulus for growth... and changing the way you change will make it even better... but to do this all the time week after week for a considerable amount of time will start to make this sort of training counter productive for the purposes of bbing... great for a change and a certain period of time but for bbing purposes it will soon have no return... (sort of following the law of diminishing returns thing)...

Greyphantom · 26-05-2004, 01:58 PM

Wouldnt mind reading the article though to get the full pic...

robin_3_16 · 26-05-2004, 02:48 PM

well i ahve looked on the net for it matey and couldn't find it
will try and find a way, but to get it from muscle mag to the comp is hard
anyway it gets more complicated i have just read
i will set out an example bear with me though i am a little confused myself
monday: Flys, barbell curls, shoulder press, lat pulls, close grip bench, squats

first set you do a weight you can do 10+ reps, but max of 15
second set a weight you can do no more then 10 reps on
third set go back to the original weight and rep to failure
do not add sets or excercises

on wednesday repeat but instead of doing the same excercise for 3 sets, use a different excercise for the heavy set (2nd set)
On this day you might want to use an isolation movement for the 1st and last set, i.e flys for chest, concentration curls, leg extensions etc
and for the heavy set a compound movement

on the friday do the same except have 2 heavy sets instead of one
this is basically ot be followed for no more then a month
supposedly great for shocking the system
me myself am missing a few things like for instance i am not sure how far it will get you doing a shoulder press with no side delt work, or rear delt,
but i spose you just rotate the excercises which you use
would like to get the article upp really, but i have explained it basically as best i can
i am certainly thinking of trying it

Greyphantom · 26-05-2004, 07:06 PM

As you have written it it sounds ok... the fact that they recommend it for no more than a month sounds like they are just after the shock to the body which isnt a bad thing... as for the shoulder press it really does all the heads with the emphasis being on the front delt, then the side delt to a lesser degree and then with just a fraction on the rear (a tiny one)... sounds like a good shocker though...

**Aftershock** · 26-05-2004, 09:38 PM

I think a change is as good as a rest anytime....and in principle it sounds ok.......

I know a lot of beginners do a complete body workout 3 times a week...... but remember beginners do not generally lift as much weight or train as intensly as more experienced athletes (and therfore do not require thes same amount of recovery time), they grow just by virtue of the fact that they are beginners....

Anyway im not sure of the point im trying to make here.........lol...

I think its that as a shocking exercise id be happy to run it for a couple of weeks but no longer.... Even though the number of exercises and sets is minimal your still talking 18 set workouts and your going to be hard pushed to do this in under an hour unless you reduce your poundages considerably...

As said id be happy to do this for a couple of weeks max......

26-05-2004, 01:48 PM	#1 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	rebound training just got muscle mag from silent bob in an order and a very interesting article about something called rebound trianing don't know if any of you have heard of it but basically it is the concept of working each muscle part in one workout 3 times a week it is a way of shokcing your muscles into growth the concept is taken from sprinters and gymnasts, you will see that sprinters have huge quads yet they work them 4 + times a week and gymnasts who hold their own bodyweight generally have big arms, this is because they constantly train them now this process regenerates growth of the muscles when you first started training, for most of us i know it is true for me, i trained everything all the time well this is the same concept, take one excercise for each bodypart and do it in a training session do this monday wednesday and friday only do one excercise and ensure you do it in an hour or under this is supposedly not over training because it is the time you spend not the amount you do do 3 sets for each bodypart do one set at 10-15 reps, the do a heavy set then third set go back to the first weight the next week do 2 heavy sets also switch excercises each day you train for instance one day do bicep curls, then next time do an isolation excercise like concentration curls it supposedly works, and shocks the bosy i am thinking of trying it, but worried about loosing weight i have fought to gain? what do u guys think? i am going to read the article again and see if their is anything i have missed just wanted feedback! as i was possibly going to start it before my cycle! thanks guys __________________ Robin

26-05-2004, 01:57 PM	#2 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	TBH I think that any sort of training will act as a stimulus for growth... and changing the way you change will make it even better... but to do this all the time week after week for a considerable amount of time will start to make this sort of training counter productive for the purposes of bbing... great for a change and a certain period of time but for bbing purposes it will soon have no return... (sort of following the law of diminishing returns thing)... __________________ Greyphantom The Ghost who Grows!!!

26-05-2004, 01:58 PM	#3 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	Wouldnt mind reading the article though to get the full pic... __________________ Greyphantom The Ghost who Grows!!!

26-05-2004, 02:48 PM	#4 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	well i ahve looked on the net for it matey and couldn't find it will try and find a way, but to get it from muscle mag to the comp is hard anyway it gets more complicated i have just read i will set out an example bear with me though i am a little confused myself monday: Flys, barbell curls, shoulder press, lat pulls, close grip bench, squats first set you do a weight you can do 10+ reps, but max of 15 second set a weight you can do no more then 10 reps on third set go back to the original weight and rep to failure do not add sets or excercises on wednesday repeat but instead of doing the same excercise for 3 sets, use a different excercise for the heavy set (2nd set) On this day you might want to use an isolation movement for the 1st and last set, i.e flys for chest, concentration curls, leg extensions etc and for the heavy set a compound movement on the friday do the same except have 2 heavy sets instead of one this is basically ot be followed for no more then a month supposedly great for shocking the system me myself am missing a few things like for instance i am not sure how far it will get you doing a shoulder press with no side delt work, or rear delt, but i spose you just rotate the excercises which you use would like to get the article upp really, but i have explained it basically as best i can i am certainly thinking of trying it __________________ Robin

26-05-2004, 07:06 PM	#5 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,869	As you have written it it sounds ok... the fact that they recommend it for no more than a month sounds like they are just after the shock to the body which isnt a bad thing... as for the shoulder press it really does all the heads with the emphasis being on the front delt, then the side delt to a lesser degree and then with just a fraction on the rear (a tiny one)... sounds like a good shocker though... __________________ Greyphantom The Ghost who Grows!!!

26-05-2004, 09:38 PM	#6 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,029	I think a change is as good as a rest anytime....and in principle it sounds ok....... I know a lot of beginners do a complete body workout 3 times a week...... but remember beginners do not generally lift as much weight or train as intensly as more experienced athletes (and therfore do not require thes same amount of recovery time), they grow just by virtue of the fact that they are beginners.... Anyway im not sure of the point im trying to make here.........lol... I think its that as a shocking exercise id be happy to run it for a couple of weeks but no longer.... Even though the number of exercises and sets is minimal your still talking 18 set workouts and your going to be hard pushed to do this in under an hour unless you reduce your poundages considerably... As said id be happy to do this for a couple of weeks max...... __________________ "You are what you eat you can't possibly be anything else" or put another way "eat sht look like sht!!" Aftershock