It was designed by Dr. Ellington Darden.
source: https://www.t-nation.com/workouts/growth-explosion-the-30-10-30-technique/
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?
source: https://www.t-nation.com/workouts/growth-explosion-the-30-10-30-technique/
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?