I found it!
http://anabolicminds.com/forum/content/unique-techniques-growth-692/
"30 Reps to Bigger Muscles
First, consider the training parameters you've been using. Three sets of 10 reps isn't an ideal way to build muscle, even for muscle groups that welcome growth. Therefore, the best initial approach is to train a stubborn muscle group with a less traditional method that works awesome to build muscle.
30 Rep Method – this is a more effective twist on the 10 sets of 3 reps method that I've been advocating for a decade. Instead of doing 10 sets of 3 reps, you'll start with a load you can lift no more than six times for the first set.
Next you'll perform a second set of as many reps as possible (usually it'll be less than six reps). Then you'll perform a third set of as many reps as possible.
You'll continue performing as many sets as it takes until you reach 30 total reps.
You'll use the same load for all sets and the reps will decrease with the sets. This is an ideal way to train since you'll never miss a rep, and it's the way I approach muscle building in my book, Huge in a Hurry.
Here's a sample exercise pairing for the upper arms:
Exercise Weight Sets Reps Rest
1A Hammer curl * ** *** 30 sec.
1B Lying dumbbell triceps extension * ** *** 30 sec.
* a weight you can lift no more than 6 times for the first set
** until you reach 30 total reps
*** as many reps as possible
This is an example for one workout. You'll use only one exercise per muscle group and you'll put all your energy into that lift until you reach 30 total reps. Perform the 30-Rep Method three times per week with a different exercise in each workout throughout the week. You can use those same three exercise pairings for all four weeks.
Of course, the 30-Rep Method can be used for any muscle group that needs more mass without sacrificing maximal strength. You can perform straight sets with 60 seconds of rest between each set, but I've found that it's more effective and more efficient to alternate between exercises for different muscle groups.
You don't have to use an antagonist pairing. For example, if your calves and triceps need help, you could alternate a calf raise with a triceps exercise. The options are endless.
Here's an overview of the parameters for the 30 Rep Method.
Duration: 4 weeks
Frequency: 3 times per week
Number of exercises per muscle group for each workout: 1
Total reps per muscle group: 30 reps each workout
Exercise selection: use a different exercise for each workout throughout the week
The 30-Rep Method is my first line of attack to build a lagging muscle group. Try it for four weeks and I bet you'll like what you see. Importantly, you don't need to perform an entire workout with this method, even though it's an excellent way to train.
For example, you might be content with your current program, but you feel it's neglecting a muscle group that you want to make freaky enough to scare the neighbors. Use the 30-Rep Method three times per week for four weeks to fire things up. "
force yourself to do more.If you wanna get those traps big,you better be prepared to tolerate some pain
