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Anyone tried 30-10-30 training?

Cheeky Monkey

Cheeky Monkey

Well-known member
It was designed by Dr. Ellington Darden.
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Basically, you take 80% of what you normally lift in good form for 10 reps and you do a negative for 30 seconds, followed immediately by 10 normal reps, and finishing off with another 30-second negative.

It's a full-body workout and you perform it only once a week. You increase the weight once you comfortably do 12 reps.

So if I can dumbbell press 80 lbs for 10 reps, then I would take 65 lbs and perform the exercise.

Thoughts?
 
I used this lifting routine to get my kids and wife lifting weights once per week.

The kids are both under 11 and have been doing it for 4 or 5 months now consistently and are learning both good form as well as falling in love with weight training.

My wife has since moved on to training 4 days a week with a new routine that better focuses on her fitness goals.

For an experienced lifter, I don't think training 1 day a week would cut it. But I could see myself incorporating an occasional 30-10-30 technique set into my exercises just to mix things up or possibly get over a plateau.
 
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lost me at "good form"
 
Kronic said:
makes me think about how stretching after every set increases muscle growth
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Kind of like doggcrapp training right? I was listening to a seminar by Dr. Darden and it's pretty interesting his research and findings using his training principles. If you're interested I posted the vid below (it's an older video though)
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Looks like another typical fad thing to get lazy ppl to think they found the secret. It's overly complicated for little to no reason other then to make ppl think it's "special"

With that being said. Any style of workout where you can perform between about 3-30 reps and progressively overload over time will work to some degree
 
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