A few years ago I followed your 30-10-30 routine as outlined in your ebook.
I had a couple of major surgeries in the last two years and did the best I could to keep training. I’m 69 and have been training using HIT principles since college when I stumbled across Arthur’s articles in Athletic Journal. Just recently I decided to go back to the program from your ebook but switch to 10-10-10. I’ve noticed an odd thing about my recovery that I’ve never encountered before. Immediately after the workout I don’t feel bad at all. My breathing and heart rate are elevated but not a tremendous amount. I don’t feel nauseous or anything like that. However, as the day goes on I feel increasingly hammered and the fatigue carries over to the next day.
Yesterday I did 7 exercises using 10-10-10 in 8:40. Perfect form. Not to failure. When I finished I felt fine but by late evening I really felt deeply fatigued. Is this a normal thing to expect with metabolic type training? Is it made worse due to my age? I consumed a protein drink when I got home from the gym. Is there some other dietary solution that would help?
Finally, on an unrelated note. I have a Nautilus Duo-Poly hip and back in storage that I’d like to start using. How do you deal with the 10 reps in the middle of a 10-10-10 set given the duo-poly nature of that machine. 10 reps with each leg or 10 reps total?
I can’t answer for Dr. Darden. I have some insight though. I’m 60 and it’s the day after or sometimes the 2nd day after I deal with fatigue.
I think the aging process definitely plays a part in your recovery ability. You might
not be going to failure,but your probably close enough that it’s time for a change.
Your strength has probably exceeded your recovery ability. I would first experiment
with your workout. The 10 second negatives are an intensity technique. So is rushing from one exercise to another.
Assuming you don’t have any health issues I would look at some changes. If you want to keep your full body routine I would try a few things.
Stop the 10 second negatives and do normal reps. Or only do
the 10 second negatives with half of your exercises. Or only do the slow
negatives at the end of a set.
If your want to keep the 10 second negatives do less normal reps.
Try taking more time between exercises. If your rushing take a minute between
exercises. If your already taking a minute,take 90 seconds or even two minutes.
If your training 3 days a week cut back to 2 days a week. Or every 4th or 5th day.
Another idea is to train your legs on a different day. Try an upper and lower body 2 way split.
Sometimes I do full body followed by an upper/lower split the next two workouts
Speaking for myself I had to accept that I can’t do things like I did 10 years ago. I had to experiment and adapt.
David, thank you for sharing your experience so openly. It’s impressive that you’ve stayed committed to HIT training over the decades, especially after major surgeries. The delayed fatigue you’re feeling sounds like it could be a normal response to the metabolic demands of 10-10-10, especially as recovery changes with age. Your form and discipline are clearly spot-on—maybe adding a bit more post-workout nutrition or spacing sessions out further could help. Also curious to hear Dr. Darden’s thoughts on using the Duo-Poly machine for that rep scheme. Wishing you continued strength and good health.
I too have a pristine Nautilus duo-poly hip & back, that I use infrequently at best. I do believe this machine is good for hip health. There are lots of hip replacement surgeries that need rehabilitation. One aspect of this machine that is seldom discussed is the isometric hold this machine provides in the finished position while holding one leg straight. Keith Baar has recently detailed isometrics for strength in tendons and ligaments. This methodology seems ideal for the Nautilus H&B.
You’re welcome!
Also, a big shout out to Dr. Baar!
I have been experimenting with this Baar research for some time now. This has cured my shoulders from residual inflammation . I initially used too much weight and too much duration (HiT influenced) on my isometric holds. I use about 60% max holds for 10 seconds on and 50 seconds off for multiple holds. I do this for 2 exercises daily. My bench press has increased for the first time in a while. Cardiovascular conditioning and this Baar methodology is as close to bulletproof joints as you can do! Of course , HiTers will generally reject this.
