VIBRATION TRAINING

I am training on a Power Plate pro5 AIRdaptive since about 2 months.

My strength exercices are with the following settings:

Amplitude: HIGH
Frequency: 35 Hz
Time: 30 sec.
Sets: 1x

My question is: To increase the intensity - what change should I consider?

- increase the time to 45-60 sec.?
- or increase on sets (2)?
- or increase the frequency to 40 Hz?

Thanks for your suggestions!

All of the elements you mentioned will increase intensity. Adding dynamic movement for example changing from 60 to 90 degreee squat position every few seconds will also help. Try flexing your muscles isometrically this will provide an even more intense feeling. Using resistance cables during the squats will do even more. You may also consider using a weighted vest.
I strongly suggest finding a pivotal machine such as the Galileo to train on. This will provide a much more intensive workout without the extremely bothersome head vibrations of the Powerplate or other strictly vertical platforms. Once you try you will never go back.

I hope this was of some help.
Luis

Hey Luis, I agree with your position.

Once you step on the Galileo you will never go back on another machine.

Eventually, try improving the weight with 5+5 dumbbells or even more. Don't exceed the 10+10 initially.
Stay with bent knees to 45 or 60 seconds. Then repeat 4 to 6 times. No more. Make a 45 or 60 seconds rest between the repetitions. Don't overload the central nervous system.
Don't increase to 40 because, even if you feel stronger vibration, after 30Hz your muscle will not receive every inpulse, and at 40Hz it may be like at 20Hz. 30 35 hz is the max frequency before the muscle begin to lose the contraction stimulus.

Just to understand, at 20 Hz with feet on position 2 (4mm excursion 2mm amplitude) on Galileo you have much more global muscle contraction than at 35 Hz on High (2,7mm excursion) on powerplate, and without the not so comfortable sensation of too strong vibration to nose, throat and eyes.