Rebound thread

[gauge22-v2]

Morning,

I am hoping some experienced vets/experienced folks jump into this and give their insights into the rebound effect.

Rebound, from what I understand, occurs from the transition from cutting/getting very lean, for contest or not, then coming out of that phase into a growth phase (bulking, massing call it what you will).

A few questions in my head:
- What is the starting point for a rebound? Obviously this is a low bodyfat level. How low? Say we do not have a DEXA, what would be indicators of being at that "prime" bodyfat level before attempting a rebound?
- What does your transition period look like? Immediately raise calories by X% over the calories utilized for the cut? Do you jump right back to what would be considered your TDEE, move to your pre-contest/cutting level of calories?
- Does one step into this process? Would cardio be reduced as a first step, then add calories? The inverse? Combination of both?
- What do you do with your dosages and types of gear? Do you come down to a cruise/TRT level? Add in a typical bulking agent like NPP/Deca etc? Are there any compounds you avoid? (tren, orals etc)
- Do your macros change dramatically or is it a function of simply eating more of the same food you were ingesting during your cut? For instance perhaps you simply add an additional meal?
- How do you monitor yourself on the rebound as far as scale weight?
- How long does the actual rebound phase typically last where you are realizing this "super compensation" growth period?
- Do you change your training on a rebound? Heavier weights/less volume, more volume, change your split, are your workouts longer?

Appreciate all responses as in early September this is something I would like to try.

Thanks board!

 

[TomJ]

A few questions in my head:
- What is the starting point for a rebound? Obviously this is a low bodyfat level. How low? Say we do not have a DEXA, what would be indicators of being at that "prime" bodyfat level before attempting a rebound?

its going to differ form individual to individual, but its going to be whatever level that person has really good insulin sensitivity, appetite, digestion ect. Its not only a product of being lean, but a product of GETTING lean as well that sets you up well for a rebound.

- What does your transition period look like? Immediately raise calories by X% over the calories utilized for the cut? Do you jump right back to what would be considered your TDEE, move to your pre-contest/cutting level of calories?

Lows of guys have different approaches on how to handle a rebound, I personally like reverse dieting back into a growth phase. Thats what works best for me personally and its what i like to do with my clients. Ive found with myself, if i just jump calories, since my body is so sensitive at that point that i get sloppy and wet very easily and my insulin sensitivity goes downt he toilet pretty quickly. If i go gradual and methodical my appetite, digestion and insulin response stays really strong for a much longer time.

- Does one step into this process? Would cardio be reduced as a first step, then add calories? The inverse? Combination of both?

depends on what you were doing before. If you were running really really low carb and taking it easy on the cardio, then id first bump food a good amount.
If you kept food more on the high side and just hammered cardio, id pull back the cardio to just 3-5 20-30m LISS sessions a week.
For me, in most cases, id like to get some calories up from carbs to start really driving performance.

- What do you do with your dosages and types of gear? Do you come down to a cruise/TRT level? Add in a typical bulking agent like NPP/Deca etc? Are there any compounds you avoid? (tren, orals etc)

I do my non-contest cutting on just TRT, so usually this means the start of a reverse/rebound/growth phase is the start of a blast.
Compound selection is going to be mostly personal preference, what you as an individual enjoy and respond well too. I dont like tren or oral out of contest, i personally just think there are better options.
My typical growth phases are just some moderate test with some mast/primo/npp as these are the compounds which i respond to and tolerate the best.

- Do your macros change dramatically or is it a function of simply eating more of the same food you were ingesting during your cut? For instance perhaps you simply add an additional meal?

Im a fan of low fat, ITs what i perform the best on and what i digest the best with, as someone without a very strong appetite. more often than not my clients seem to respond similarly.
So I keep protein moderate and fats low (<.3g per lb) and they dont really change between a cut and a growth phase. I do almost all of the calorie manipulation with carbs.

- How do you monitor yourself on the rebound as far as scale weight?

I dont personally, i just keep an eye on bodyfat. If they are beginning to soften up a bit more than id like too quickly then i would just delay the next bump in calories by another week or two to give them more time.

- How long does the actual rebound phase typically last where you are realizing this "super compensation" growth period?

ride it out as long as youre growing and food/insulin response is good. If you come to the end of a blast and insulin sensitivity has dropped and appetite has stagnated, it might be a good idea to cut a bit on your cruise to get those indicators improved before your next push. If you come to the end of your blast, and youre still cranking good, theres no reason not to keep pushing while youre on your cruise as well.

- Do you change your training on a rebound? Heavier weights/less volume, more volume, change your split, are your workouts longer?

Recovery should be improved with the higher calories, so your training should be going up as well based on whats recoverable to you.
I am an intensity guy, i train to failure and with intensifiers on most of my working sets. So i maintain my intensity, and add volume based on what i can still recover from as the rebound/growth phase progresses.
I dont do anything with changing split.

 

[Cdubw44]

This

 

[luki7788]

I recommend you just watch it, you will get answers to all your questions here

 

[Brock456]

This

Strong first post

 

[slesh]

Strong first post

Lol coming from the guy who has been here for 4 years and has contributed absolutely nothing to this board…

 

[qbkilla]

Morning,

I am hoping some experienced vets/experienced folks jump into this and give their insights into the rebound effect.

Rebound, from what I understand, occurs from the transition from cutting/getting very lean, for contest or not, then coming out of that phase into a growth phase (bulking, massing call it what you will).

A few questions in my head:
- What is the starting point for a rebound? Obviously this is a low bodyfat level. How low? Say we do not have a DEXA, what would be indicators of being at that "prime" bodyfat level before attempting a rebound?
- What does your transition period look like? Immediately raise calories by X% over the calories utilized for the cut? Do you jump right back to what would be considered your TDEE, move to your pre-contest/cutting level of calories?
- Does one step into this process? Would cardio be reduced as a first step, then add calories? The inverse? Combination of both?
- What do you do with your dosages and types of gear? Do you come down to a cruise/TRT level? Add in a typical bulking agent like NPP/Deca etc? Are there any compounds you avoid? (tren, orals etc)
- Do your macros change dramatically or is it a function of simply eating more of the same food you were ingesting during your cut? For instance perhaps you simply add an additional meal?
- How do you monitor yourself on the rebound as far as scale weight?
- How long does the actual rebound phase typically last where you are realizing this "super compensation" growth period?
- Do you change your training on a rebound? Heavier weights/less volume, more volume, change your split, are your workouts longer?

Appreciate all responses as in early September this is something I would like to try.

Thanks board!

These are great questions.. definitely interested to see some of the competitors here and their approach.

 

[slesh]

Instead of answering your questions line by line I’ll just lay out exactly what I did recently that resulted in the best growth phase of my bodybuilding life.

I went on a 8 week hardcore cut. Brought my calories under 2k and was doing 30 min HIIT fasted cardio and another 30 min HIIT cardio post lift. I was on 700mgs of Test and 300mgs of Tren. I got down to 6% on the In Body. I don’t think there’s necessarily a magic number - you should know your body at this point and if you went hard and believe your mid single digit BF then I think you accomplished the goal.

I then upped my Test to 2 grams and Tren to 500mgs. I immediately reversed dieted on the same exact meals but ultimately tripled my macros to get up to 6k calories a day. I didn’t go right to 6k the next day - I prob was at 4k for the first 4-5 days and then landed at 6k (didn’t want to shock my system too bad). Kept cardio in 20 min a day LISS post lift.

After 6 weeks I went from 205 at 6% to 222 at 8% and increased skeletal muscle by 6.5 pounds. I stopped at 6 weeks because I was starting to have digestion issues and didn’t want to push it too hard. Dropped to maintenance calories around 4k a day. Still doing 20 min of cardio post lift. I dropped my Test down to 700mgs a week with nothing else. Currently sitting at 218 and 8% BF. This was a 30 day break. When my MENT arrives Monday I plan to bring Test up to 1.5 grams with MENT at 250mgs and calories back to 6k like above to make another 6 week push.

 

[Cdubw44]

Strong first post

I had like 30 yesterday but they got wiped out for some reason

 

[Hyperemia]

I had like 30 yesterday but they got wiped out for some reason

It probably looked like a bunch of junk posts to get to 50 posts. I’m not saying that they were as I didn’t see them but that’s likely how the mod who deleted them interpreted it.

 

[Cdubw44]

It probably looked like a bunch of junk posts to get to 50 posts. I’m not saying that they were as I didn’t see them but that’s likely how the mod who deleted them interpreted it.

Yeah I figured. Oh well

 

[Brock456]

Lol coming from the guy who has been here for 4 years and has contributed absolutely nothing to this board…

Coming from the guy who complains about stupid threads then makes a thread on protein farts

 

[Hyperemia]

Coming from the guy who complains about stupid threads then makes a thread on protein farts

When you have a problem with everybody, the problem is usually the common denominator… YOU. You add nothing of value here and just make a bunch of snide remarks. If it was 50/50, it’d be one thing but you haven’t contributed or helped anybody with anything useful in the 4 years since you been here. I’m convinced you’re not even a bodybuilder and just come here to pretend to play some fucked up fantasy. Do us all a favor and get lost or you could prove me wrong and post a pic but I won’t hold my breath…

 

[Fleezy]

so basically ive been doing everything wrong ever since i stepped inside a gym



oh well, better late than never i guess

 

[Chipper Jones78]

so basically ive been doing everything wrong ever since i stepped inside a gym



oh well, better late than never i guess

I'll bite.

Can you add some context?

 

[PRorER]

I recently watched a Matt Jansen pod where he discussed how you are most primed to grow post show (same principles as rebounding). But ideally your insulin sensitivity is at its best and the body is going to respond very well to whatever you give it (within reason). He places a huge emphasis on having his guys not go crazy, spend the first week slowly adding back food (to avoid massive water retention) then after that first week ramp up calories. I’d imagine most here would agree they made the most LBM gains when coming out of a hard cut into single digit bf%. Dont immediately binge post cut, stay consistent and maybe after a week or two of slowly ramping things up you can have that meal you’ve been dying to have

 

[slesh]

Coming from the guy who complains about stupid threads then makes a thread on protein farts

Yes - a thread that had 100 replies that everyone had fun with. Thanks for playing again…

 

[Hyperemia]

I'll bite.

Can you add some context?

Not speaking for Fleezy but I’m sure it’s the same mistake I and many others made. Lots of bulking to get bigger and never getting truly lean enough to do a proper rebound.

 

[danieltx]

Id imagine most here would agree they made the most LBM gains when coming out of a hard cut into single digit bf%. Dont immediately binge post cut, stay consistent and maybe after a week or two of slowly ramping things up you can have that meal you’ve been dying to have

The best gains tend to come a few weeks into the rebound. Being at 4-5-6% isn't a good anabolic state for the body.

 

[PRorER]

The best gains tend to come a few weeks into the rebound. Being at 4-5-6% isn't a good anabolic state for the body.

So would you recommend immediately going into a large caloric surplus?