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Whole Body Vibration Training with Bulletproof Vibe

By: Dave Asprey

Whole Body Vibration Training with Bulletproof Vibe

Biohackers are known for finding and testing new tools and protocols that help increase physical and mental performance in the least amount of time.

That’s where a hack like whole body vibration training (WBVT) comes in. This little vibrating plate is one of the best ways to hack your strength and hormone balance in just minutes every day, as opposed to spending hours at the gym every week.

Maybe you love your hours-long lifting sessions or Zumba classes. No problem. You can also use WBVT supplementally to encourage lymphatic drainage, increase bone mass, and lift your mood.

The whole body vibration training plate

WBVT is one tool that the likes of Rafael Nadal[1], Queen Latifah, Serena Williams, Olympic athlete Rebecca Romero, and the whole NFL Broncos team use to take their performance to the next level.

It’s different than spending 20 minutes on the elliptical. WBVT can boost your fitness, strength, tone, flexibility and range of motion in a super time-efficient manner. Like 15 minutes. That is what you can call a fitness hack – more benefits, less time.

How does whole body vibration training work?

WBVT consists of standing on a platform that vibrates at a specific frequency to activate your hormonal, cardiovascular, lymphatic, and nervous systems simultaneously. You can use it to get the lymphatic and circulatory benefits of hours of walking, or you can perform some simple exercises on the vibe plate to stimulate actual muscle growth. Here are some simple steps to get you started:

  • You can use a vibration plate every day, starting with 30-second to 1-minute sessions, slowly working your way up to 15 minutes. Don’t exceed 15 minutes on a vibration plate.
  • Standing on the plate is easy. It doesn’t really matter if you fire it up before you step onto it or after, just be mindful as you step on and off.
  • Keep your knees bent at about a 30-degree angle as you stand on the vibrating plate. Engage in this position for as long as possible, or try holding different positions. Other popular poses include deeper squats or placing your hands on the vibe plate (feet on the floor) in a plank position. Hold this for as long as you can without exceeding 15 minutes!

Now, here are some of the benefits of WBVT with the science to back up the claims.

Spend less time at the gym

Getting a dynamic workout doesn’t have to be difficult or time-consuming. You can, in fact, get the benefits of an hour or so at the gym in about 15-minutes on a vibration plate. Specially designed vibrations work up to 95% of your muscle fibers, whether you’re standing still with knees slightly bent or switching poses.

This level of muscle engagement translates to a high-intensity workout, which means increased gains is less time. I use my Bulletproof Vibe WBV Plate with weights about once a week for 15 minutes. With my extended travel, two kids, and work schedule, this is the right amount of weight training for me. But most other days, I find 10-15 minutes to stand on the platform to refresh my energy, stimulate circulation, and help my body excrete toxins by stimulating lymphatic drainage.

Increase your strength, especially explosive strength

The way we conventionally workout uses the formula Force = Mass x Acceleration. Simply put, increasing either of these increases strength. For WBVT, the mass is your body and the vibration is the acceleration.

Using your body and the vibration, the WBV plate also uses gravity as another form of acceleration to generate “G-forces.” It naturally incorporates more acceleration so you become stronger!

According to a study comparing WBVT to conventional training, WBV produces higher strength levels within six weeks. It does so through its use of gravity – added acceleration in the “force” equation – and the reflexive muscle contraction it provokes[7].

A scientific leader in this field, Dr. C Bosco, held many studies on WBVT’s muscular benefits. He came to find out that WBVT has a neural effect on muscle growth, meaning it constantly puts your muscles under load.

Athletes who used WBVT increased their leg press by a significant amount of average velocity, force, and power. While this is what athletes are supposed to do, through repetition without increasing intensity or changing things up, the rate of muscle growth often plateaus. The neural effect of WBVT is what made the difference in this study, and is what makes it ideal for maximizing your muscle potential[20].

Along with enhancing muscle, Busco concluded that vibration enhanced the power capacity we have as humans, which means we may go beyond what our genetic power entails[21]. Both studies show big innovation toward strength, and are the reason why Olympians use these machines.

Lose more fat in less time

WBVT is an efficient way to lose weight and shrink visceral fat.

A weight loss study done in Europe showed a group using WBVT lost 11% body weight during the intervention phase and maintained 10.5% of that loss compared to a group that used diet plus conventional exercise, which lost 7% [2].

In the same study, visceral fat shrank by 48 cm2 in the WBVT group compared to 18cm2 in the diet plus conventional exercise group. This weight loss was caused by the WBV’s metabolic alteration and hormone balancing effects.

Take hormone balance to the next level

Hormone balance is heavily affected by your diet, stress levels, and how much you exercise. Conventional exercise from running or heavy lifting, for instance, can do wonders for your hormone production and overall health, but some conventional training comes at the cost of your adrenal health.

A famous study done in 1995 by Frank Perna and Sharon McDowell states that cortisol levels (a hormone that pumps out when you’re stressed) can spike 20 hours after conventional training [23]. Overproduction of cortisol can negatively affect the body’s recovery process and sap your energy, making it difficult to perform in other areas of your life. On the flipside, WBVT actually decreases your cortisol levels during and after training.

WBVT also helps with healthy hormone production and use by increasing testosterone and growth hormone (GH).

One study shows that after 10 repetitions of WBVT there is a tremendous effect on your endocrine system with:

  • 460% increase in growth hormone 460%,
  • 7% increase in testosterone
  • 27% decrease in cortisol[22]

A similar study states WBV stimulates GH secretion, reduces circulating cortisol, and reduces plasma glucose[10].

Overall WBVT does not represent a stressful stimulus for the neuroendocrine system, which is the opposite of most conventional training[8]. Stress shortens your life, and we’re all better off hacking stress in order to reap the full benefits of WBVT.

WBV training in your later years

Studies show that WBVT improves strength more efficiently in the elderly[5]. Since the elderly have trouble using conventional workout machines, whole body vibration was used to improve balance and muscle tone[3]. WBVT also improves quality of life, ability to walk and balance, and motor capacity in the elderly[4].

For seniors with knee osteoarthritis, WBVT reduced the proliferative response of TCD4+, which is a medical anagram for counting T-cell depleted bone marrow[9].

Other WBVT benefits

  • Increased lymphatic drainage[6]
  • Increased bone mass and mineral density[14]
  • Increased flexibility and mobility[6]
  • Metabolic alterations in bone, stomach, bowel, prostate, kidney, and bladder[14]
  • Enhances knee neuromuscular control[13]
  • Immediate improvement in blood circulation[15]
  • Pain reduction[6]
  • Improved proprioception and balance[4]
  • Multiple Sclerosis Deterrent[17]
  • Increased secretion of serotonin and norepinephrine[6]

From Olympic Athletes reaching their peak to the biohacker seeking better blood flow and bone density to the elderly wanting to improve balance and motor capacity, WBVT is an amazing hack.

Before using a WBV Plate, contact your physician if you are pregnant, have foot, knee or hip implants, lumbar disc problems, or acute inflammations or infections.

For information on who and how to use the WBV Plates go here:

How do you train right now? Do you think a vibration plate can take you to the next level? Let us know in the comments below.

  1. “POWER PLATE EXERCISE HELPS RAFAEL NADAL SERVE UP VICTORY AT THE FRENCH OPEN; RISE AGAIN TO NUMBER ONE IN THE WORLD.” Newsroom.PowerPlate.com. N.p., n.d. Web. Sept. 2012.
  2. “New Vibration Exercise Fitness Research Presented at the European Congress on Obesity.”  17th European Congress on Obesity, n.d. Web. Sept. 2012. <http://www.onlineprnews.com/news/13906-1260304013-new-vibration-exercise-fitness-research-presented-at-the-european-congress-on-obesity.html>.
  3. Whole body Vibration exercise in the elderly people. T. Akiyama, J. Kawanishi, H. Norimatsu- IBMS-JSBMR. P506F, 2003
  4. Bruyere O, Wuidart MA, Di Palma E, Gourlay M, Ethgen O, Richy F, Reginster JY. Controlled whole body vibration to decrease fall risk and improve health-related quality of life of nursing home residents. Arch Phys Med Rehabil. 2005 Feb;86(2):303-7. PubMed PMID: 15706558.
  5. Runge M, Rehfeld G, Resnicek E. Balance training and exercise in geriatric patients. J Musculoskelet Neuronal Interact. 2000 Sep;1(1):61-5. PubMed PMID: 15758528.
  6. Keith DeOrio, M.D. The Power Plate- A Revolution in Fitness, Wellness, and Healing
  7. Delecluse C, Roelants M, Verschueren S. Strength increase after whole-body vibration compared with resistance training. Med Sci Sports Exerc. 2003 Jun;35(6):1033-41. PubMed PMID: 12783053.
  8. Erskine J, Smillie I, Leiper J, Ball D, Cardinale M. Neuromuscular and hormonal responses to a single session of whole body vibration exercise in healthy young men. Clin Physiol Funct Imaging. 2007 Jul;27(4):242-8. PubMed PMID: 17564674.
  9. Tossige-Gomes R, Avelar NC, Simão AP, Neves CD, Brito-Melo GE, Coimbra CC, Rocha-Vieira E, Lacerda AC. Whole-body vibration decreases the proliferativeb response of TCD4+ cells in elderly individuals with knee osteoarthritis. Braz J Med Biol Res. 2012 Sep 6. pii: S0100-879X2012007500139. [Epub ahead of print] PubMed PMID: 22948377.
  10. Di Loreto C, Ranchelli A, Lucidi P, Murdolo G, Parlanti N, De Cicco A, Tsarpela O, Annino G, Bosco C, Santeusanio F, Bolli GB, De Feo P. Effects of whole-body vibration exercise on the endocrine system of healthy men. J Endocrinol Invest. 2004 Apr;27(4):323-7. PubMed PMID: 15233550.
  11.  Iwamoto J, Sato Y, Takeda T, Matsumoto H. Whole body vibration exercise improves body balance and walking velocity in postmenopausal osteoporotic women treated with alendronate: Galileo and Alendronate Intervention Trail (GAIT). J Musculoskelet Neuronal Interact. 2012 Sep;12(3):136-43. PubMed PMID: 22947545.
  12. Giunta M, Cardinale M, Agosti F, Patrizi A, Compri E, Rigamonti AE, Sartorio A. Growth Hormone-Releasing Effects of Whole Body Vibration Alone or Combined with Squatting plus External Load in Severely Obese Female Subjects. Obes Facts. 2012 Aug 24;5(4):567-574. [Epub ahead of print] PubMed PMID: 22922806.
  13. Sañudo B, Feria A, Carrasco L, de Hoyo M, Santos R, Gamboa H. Does whole body vibration training affect knee kinematics and neuromuscular control in healthy people? J Sports Sci. 2012 Aug 16. [Epub ahead of print] PubMed PMID: 22894146
  14. de Oliveira Pereira M, de Souza Pinto N, Monteiro M, Santos-Filho SD, do Carmo FS, Diniz C, Marin P, Bernardo-Filho M.Influence of whole-body vibration on biodistribution of the radiopharmaceutical [(99m)Tc]methylene diphosphonate in Wistar rats.Int J Radiat Biol. 2012 Aug 1. [Epub ahead of print] PubMed PMID: 22849312.
  15. Lohman EB 3rd, Sackiriyas KS, Bains GS, Calandra G, Lobo C, Nakhro D, Malthankar G, Paul S. A comparison of whole body vibration and moist heat on lower extremity skin temperature and skin blood flow in healthy older individuals. Med Sci Monit. 2012 Jul;18(7):CR415-24. PubMed PMID: 22739731.
  16. Ceccarelli G, Benedetti L, Galli D, Prè D, Silvani G, Crosetto N, Magenes G, Cusella De Angelis MG. Low-amplitude high frequency vibration down-regulates myostatin and atrogin-1 expression, two components of the atrophy pathway in muscle cells. J Tissue Eng Regen Med. 2012 Jun 19. doi: 10.1002/term.1533. [Epub ahead of print] PubMed PMID: 22711460.
  17. Santos-Filho SD, Cameron MH, Bernardo-Filho M. Benefits of whole-body vibration with an oscillating platform for people with multiple sclerosis: a systematic review. Mult Scler Int. 2012;2012:274728. Epub 2012 May 17. PubMed PMID: 22685660; PubMed Central PMCID: PMC3362932.
  18. Bosco et al, 1998, Biol Sport, 15:157-164
  19. Rubin, et al, Nature, 2001, 412:603-604
  20. Bosco C, Colli R, Introini E, Cardinale M, Tsarpela O, Madella A, Tihanyi J, Viru A. Adaptive responses of human skeletal muscle to vibration exposure. Clin Physiol. 1999 Mar;19(2):183-7.
  21. Cardinale M, Bosco C. The use of vibration as an exercise intervention. Exerc Sport Sci Rev. 2003 Jan;31(1):3-7
  22. Bosco C, Iacovelli M, Tsarpela O, Cardinale M, Bonifazi M, Tihanyi J, Viru M, De Lorenzo A, Viru A.: Hormonal responses to whole-body vibration in men. Eur J Appl Physiol. 2000 Apr;81(6):449-54.
  23. Perna, Frank, McDowell, Sharon Role of psychological stress in cortisol recovery from exhaustive exercise among elite athletes International Journal of Behavioral Medicine. 1995. Behavioral Science