This 1980s blueprint uses carb manipulation and muscle stress to get shredded.
Last updated on August 6th, 2025
The rebound training system (RTS) is a forgotten gem from 1980s bodybuilding that aims to torch fat and builds muscle. It was crafted by Michael Zumpano, mentor to “Steroid Guru” Dan Duchaine, to adapt the body to the stresses of training.
The 10-day cycle strategically manipulates glycogen depletion, carb-loading, and muscle stress and can be adapted for contest prep to help athletes peak to full and conditioned physiques.
Days 1-3 Pumping Workouts
The first phase of RTS leverages glycogen depletion through high-volume — 20–25 sets for 15 reps — compound movements, like the bench press or squats. These require more muscle engagement and energy expenditure compared to isolation exercises. (1)
During this phase, moderate carbohydrates support intense training but still allow for muscle glycogen depletion to trigger an “energy crisis.” Research aligns with this approach, as carb intake plays a significant role in recovery and hypertrophy. (2) On day three, rest and recovery take center stage before the body enters a low-carb state.
Days 4-6 Intensity Workouts and Carb-Up Phase
Muscle stress is induced with high-intensity, low-volume workouts in a fasted state. Isolation exercises are used along with intensifiers, including forced reps, negatives, and longer sets, a workout style popularized by Arthur Jones, Mike Mentzer, and Dorian Yates.
During this period, only 60 to 80 grams of carbs daily maintains glycogen depletion, amplifying muscle stress in fasted workouts. (3) When glycogen stores are low, recovery slows down.
Whenever a large amount of energy has to be replaced in the body, not much protein synthesis can occur.
—Michael Zumpano
On day six, a high-carb diet replenishes the body, saturating the muscles with glycogen and water.
Days 7-8 Power Workouts
Heavy, low-rep strength training is incorporated, but only in the afternoon or evening to take full advantage of carb-loaded muscles. This powerlifting-style training maximizes strength gains and effectively supports muscle growth. (4)
The routine focuses purely on strength, starting with a warm-up followed by heavy sets of six, five, four, and even triples.
—Michael Zumpano
Days 9-10 Rest and Recovery
In the final stanza, athletes apply pause training with moderate carbohydrate intake to support uninterrupted protein synthesis for muscle growth.
This 10-day training strategy might be decades old, but it laid the groundwork for fat loss and muscle-building methods still used to this day.
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References
- Reis VM, Garrido ND, Vianna J, Sousa AC, Alves JV, Marques MC. Energy cost of isolated resistance exercises across low- to high-intensities. PLoS One. 2017 Jul 24;12(7):e0181311. doi: 10.1371/journal.pone.0181311. PMID: 28742112; PMCID: PMC5524349. https://pmc.ncbi.nlm.nih.gov/articles/PMC5524349/
- Margolis LM, Pasiakos SM. Low carbohydrate availability impairs hypertrophy and anaerobic performance. Curr Opin Clin Nutr Metab Care. 2023 Jul 1;26(4):347-352. doi: 10.1097/MCO.0000000000000934. Epub 2023 Apr 13. PMID: 37057671. https://pubmed.ncbi.nlm.nih.gov/37057671/
- Ramonas A, Laursen PB, Williden M, Chang WL, Kilding AE. Carbohydrate intake before and during high intensity exercise with reduced muscle glycogen availability affects the speed of muscle reoxygenation and performance. Eur J Appl Physiol. 2023 Jul;123(7):1479-1494. doi: 10.1007/s00421-023-05162-y. Epub 2023 Mar 10. PMID: 36897400. https://pubmed.ncbi.nlm.nih.gov/36897400/
- Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso R. Muscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis. Appl Physiol Nutr Metab. 2022 Apr;47(4):357-368. doi: 10.1139/apnm-2021-0515. Epub 2022 Jan 11. PMID: 35015560. https://pubmed.ncbi.nlm.nih.gov/35015560/
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