Building High-Performance Muscle™
Conditioning
 
The Tabata Method, How Often?
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taintedaether
Level 4

Join date: Nov 2005
Location: California, USA
Posts: 15

Regarding this 4 minutes of pain, how often during the week would it be recommended to perform this type of exercise?
I'd be willing to try 4 days a week.

Opinions?

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TNT-CDN
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Join date: Jul 2004
Location:
Posts: 972

If you can do it 4 times a week, you are either:

1. Clark Kent

2. Not doing Tabata correctly.

TNT

PS. Would you please post a link to a video clip of you doing the Tabata.

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Uncle Gabby
Level 5

Join date: Sep 2004
Location: Virginia, USA
Posts: 3833

As with most things, try it out, and let us know how it goes.

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That One Guy
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Join date: Jan 2007
Location:
Posts: 3541

taintedaether wrote:
4 days a week.

Opinions?


LOL, you must be doing tabata barbell curls if you're able to do it 4 days out of a week. I seriously doubt you'll be able to do it with front squats, or thrusters for 4 days out of the week.

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Trenchant
Level 1

Join date: Feb 2008
Location: Rhode Island, USA
Posts: 688

If you can do it 4x a week, I don't think you're hitting legs hard enough

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Travacolypse
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Join date: Mar 2003
Location:
Posts: 546

TNT-CDN wrote:
If you can do it 4 times a week, you are either:

1. Clark Kent

2. Not doing Tabata correctly.

TNT

PS. Would you please post a link to a video clip of you doing the Tabata.


^ this

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Bloobird
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Join date: Jun 2008
Location: England
Posts: 764

The method used in the research was 20:10 for 7-9 rounds 4 days a week (170% V02Max during the 20 seconds on). The fifth day was slightly different, 30 mins 70 VO2max followed by a half tabata.

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sands
Level

Join date: Jun 2008
Location: Australia
Posts: 114

I did it for the first time last week and had planned on including it twice weekly.

No.

Not going to happen.

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Uncle Gabby
Level 5

Join date: Sep 2004
Location: Virginia, USA
Posts: 3833

(shhh! don't discourage the guy)

Come on man, 4 times a week, you can do it!

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Plagueis
Level

Join date: Aug 2008
Location: Ontario, CAN
Posts: 49

I've gone a six week stretch doing it once/week, that was plenty. Then again, if it's the only training you're doing, i could see 3-4 times a week.

That's only 12-16 minutes total :)

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taintedaether
Level 4

Join date: Nov 2005
Location: California, USA
Posts: 15

That One Guy wrote:
taintedaether wrote:
4 days a week.

Opinions?

LOL, you must be doing tabata barbell curls if you're able to do it 4 days out of a week. I seriously doubt you'll be able to do it with front squats, or thrusters for 4 days out of the week.


Clearly I'm retarded.
I tried 25# dumbell thrusters and didn't go 2 minutes...
I think it's going to take a long time for me to recover from smoking.
Fuck.

But yeah, I think one GOOD set with a challenging weight a week should be sufficient.

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spadesofaces
Level 4

Join date: Aug 2008
Location:
Posts: 349

in the past I've done it 2x a week, 3 sets each time for a total of 12 mins each workout.
Something like: front squats-push press-pullups or kettlebell swings-pushups-C2 rower.

Granted I've found that 3 tended to be overkill as my work capacity by the 3rd tabata was pretty shot, but 1 never seemed to be enough. An upper mixed with a lower would probably be ideal...

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London Runner
Level 4

Join date: Apr 2008
Location: England
Posts: 2029

LOL, when I saw the 4 times a week, I thought, this should be funny.

But it's good you've seen the light. And believe me, it's only a little bit to do with you being a recovering smoker.

Tabata training is harcore stuff. I do it once a week with 30kg front squats.

If you do this for a while, try adding a Metabolic pairing session that Thibs wrote about instead of two Tabata sessions. At least you'll have some variation.

LR

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TNT-CDN
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Join date: Jul 2004
Location:
Posts: 972

During the training camp for our university rowing team, we couldn't get out on the water because of high winds, so I had 45 candidates do a Tabata session doing Clean & Press with sandbags. Guys used 40 lb and girls used 22 lb. The guideline I use is if the total number of reps for the 8 sets exceeds 80 then the weight was too light. If the total is less than 40, then it was too heavy.

Some people never came back after that session and the rowers were basically fucked for the next 2 days. It probably wasn't very productive, but sometimes you have to do crazy stuff and push the limit. Especially in rowing. Rowing hurts and you have to learn to deal with pain. Greay confidence builder.

TNT

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euco09
Level

Join date: Sep 2009
Location: Australia
Posts: 17

I did a tabata workout for the first time yesterday and planned to do it three times a week. Thats not going to happen! Waaaaaay too sore even in places I didn't even think I was working and getting sorer by the minute!

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Jab1
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Join date: Feb 2009
Location: England
Posts: 1585

Bloobird wrote:
The method used in the research was 20:10 for 7-9 rounds 4 days a week (170% V02Max during the 20 seconds on). The fifth day was slightly different, 30 mins 70 VO2max followed by a half tabata.

They were Olympic athletes though. Speed skaters no less. Already pretty fit you might say.

After Tabata sprints I feel like my lungs are desperately trying to explode out of my chest.

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Tr1K
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Join date: Mar 2009
Location:
Posts: 11

Didn't they use static bicycle machine?

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BantamRunner
Level

Join date: Mar 2009
Location:
Posts: 554

"170% V02Max during the 20 seconds on"

This is where most people fail. 20s "all-out" is easy when you're so fatigued that "all-out" becomes a crawl. If you're not truely going "all-out" then you're not really doing Tabata.

Try it on a stationary bike in which you can measure Watts (most bikes can these days). Crank it up to a decent resistance and go all out for the first rep and then try to match the same wattage on the successive reps. I say if you drop off by more than 10% then stop the protocol.

So, you first crank out 300 watts for the first rep...
2nd rep: 290 watts
3rd rep: 290 watts
4rd rep 280 watts
5th rep 265 watts...you stop, your workout is done. Your next tabata workout you try to improve, ie: do more reps until you can do all 8 without dropping 10% in wattage.

Alan

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gorelik
Level

Join date: May 2010
Location: Ireland
Posts: 14

4 times a week it's perfectly normal.If you can't do it 4 times a week you either just started your training or you in a very bad shape. Just don't do same shit,rotate exercises and you'll be alright.

Very good finisher. Say you do squats,push-ups,skipping rope and bag punching on a different days Great way to improve your conditioning. By the way when doctor Tabata was carrying out his study the control group was doing tabata 5 times a week.

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Avocado
Level 5

Join date: Apr 2006
Location: Alberta, CAN
Posts: 2763

BantamRunner wrote:
"170% V02Max during the 20 seconds on"

This is where most people fail. 20s "all-out" is easy when you're so fatigued that "all-out" becomes a crawl. If you're not truely going "all-out" then you're not really doing Tabata.

Try it on a stationary bike in which you can measure Watts (most bikes can these days). Crank it up to a decent resistance and go all out for the first rep and then try to match the same wattage on the successive reps. I say if you drop off by more than 10% then stop the protocol.

So, you first crank out 300 watts for the first rep...
2nd rep: 290 watts
3rd rep: 290 watts
4rd rep 280 watts
5th rep 265 watts...you stop, your workout is done. Your next tabata workout you try to improve, ie: do more reps until you can do all 8 without dropping 10% in wattage.

Alan



^Deez Ones FTW.

This is why i stopped doing tabata on anything other than a bike or C2 Rower. If you can't concretely measure your intensity then you have no means of progress. If you are using other methods such as Front Squats or Squat + Press etc. then there are better methods out there id say.

for example research has shown that Goal-based intervals illicit better effort out puts than Time-based. So if you are using Squats then go for something like 16 reps then 20s break etc. Or do breathing pyramids/ladders or something similar. Tabata is semi-specific and hard to replicate in it's optimal fashion without bikes or C2's.

-chris

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Nards
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Join date: Jan 2006
Location:
Posts: 10756

I've done it on the spinning bike 3X a week.
I never do Tabata with weights....that's just me.

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jnd
Level

Join date: Feb 2004
Location:
Posts: 314

I am hoping for some guidance. How many times is normal if I am swinging an 8lb sledgehammer? I can get to about 20-21 per trial. Is one (or so) per second in keeping with the protocol?

jnd

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Thrasheri
Level

Join date: May 2011
Location:
Posts: 4

Is anyone still doing tabata intervals? I started doing them about a month ago and my fat% has dropped by few % i think. I have done tabatas at home with burbees as the main exercise. I made tabata timer to help me with the timing problem. I uploaded it so everyone can use it. Check it out at

http://tabatatimer.blogspot.co...

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jskrabac
Level 4

Join date: May 2010
Location: California, USA
Posts: 3962

Nards wrote:
I've done it on the spinning bike 3X a week.
I never do Tabata with weights....that's just me.


That's because nobody does Tabatas with weights. That is no longer a tabata.

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batman730
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Join date: Jan 2011
Location:
Posts: 1137

I find the C2 rower to be excellent for Tabatas, if you have access to one. I prefer the movement to cycling and the heads up LCD display allows you to accurately monitor and control time and intensity, which keeps you honest. I've tried it with different things but really far prefer the C2 overall. Just make sure your rowing technique is at least halfway decent, for the sake of both your back and the machine.

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