anyone tryed 30-10-30 program

[Coriandru]

i did saturday 30-10-30 program for arms after i did 1 warm up and 2 sets for all muscles except the abdomen and claves and i still have bad pain in my biceps and forearms after 4 days is this good ?, for building arms ? anyone have any experience with this program ?

 

[Renew1]

Could you try to get rid of some of these duplicates?

 

[Grandcairo]

30-10-30 is awesome. I actually modified it in the end to what I call 12-3. Its 12 second eccentric then 3 reps cycled as much as possible with a target of 3 to 5 cycles. 1 set only. I love it but don't expect anyone to try it because it sounds weird.

 

[Rostam]

i did saturday 30-10-30 program for arms after i did 1 warm up and 2 sets for all muscles except the abdomen and claves and i still have bad pain in my biceps and forearms after 4 days is this good ?, for building arms ? anyone have any experience with this program ?

You did two sets for each muscle, but doesn’t the program call for one set for each per week? If you did more than the original protocol it’s normal to experience DOMS more than expected.