Coach-
any new training ideas/articles in the future?I’m still doing OK w/ 30-10-30 mixed w/ 30-30-30.Thanks
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I’m working with 10-10-10 now. That’s a 10-second negative, followed by 10 regular reps, and a final 10-second negative. Give it a try.
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Interesting! What are the benefits with 10-10-10, in your opinion? Not too far from 10-30 sets it seems.
Isn’t the TUT/TUL too short for maximum intensity? Easier to count without a watch/clock at hand? Use of greater weight for added tension? Allows for use of more volume/sets? Less rest between excercises?
I do like the thought of this and will try it this week (along with a friend I thought of introducing HIT to). I’m also glad to hear you keep inventing HIT, trying out new variations and styles. Thanks indeed.
Along with the statements you made, 10-10-10 is ideal for seniors. It’s a method they can understand and apply.
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do you still advocate neg. only dips/chin-ups for 60 seconds or is the time modified especially for those>65?
No, I don’t get into negative-only chins and dips for over-65 until later in their training. And I would reduce the goal of a slow one-time down from 60 seconds to 30 seconds.
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Is the 10-10-10 performed with 10 exercises or with reduced number of exercises like the 30-10-30?
Also, is it 3x per week fullbody?
I use 6-8 exercises for 10-10-10 and the workout is twice a week. They are whole-body workouts.
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This also sounds like a great introduction to modern HIT for ANY individual.
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Except its not really HIT is it if sets aren’t taken to failure?
With all due respect - Have you been paying attention to the HIT progression alongside recent science? Going to failure is not the best solution.
So then its no longer HIT its normal strength training.
Each to his own, but in my opinion HIT is more than going to failure (to quote Dr Darden - How do you know when you have reached failure? Are you certain?). Most of us leave one or more reps in the tank, even when we think we have reached failure.
My definition of failure is when the (final) rep takes longer to complete. This means I probably have one quality HIT rep in reserve.
I tried 10-10-10 today and it was a fun change of strategy. Yes, I could go up in weights. I found it particularly suited machine shoulder excercises well (where you could make more use of the weight lifted than for instance 30-10-30, which usually makes it harder to progress). 10-10-10 as a HIT plateaubreaker?
I bet 10-10-10 would be great for pre-exhaustion
68 here!
I’ve been using 30 second negative-only for 3 rest-pause reps. Furthermore, I’m using much longer rest-pause intervals of 20-30 seconds.
Fast twitch muscle don’t fully recover their energy for as long as 5 minutes as regards energy. Muscles don’t recover in 3 seconds or less as reported in pre-exhaustion.
A few slow twitch muscle fibers will recover in 20-30 second rest-pauses, but who cares. Old age causes a loss of fast twitch fibers, which should be of main concern. Furthermore, blood pressure spikes are alleviated during these longer rest-pauses.
very interesting you know so much i need to study all your material
Study cardiovascular conditioning , the Kreb’s cycle, and energy systems, and especially Kenneth Jay. CV conditioning makes everything better. Bodily training is beneficial for a little.
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To me, it’s kinda interesting with the definition of HIT and failure. HIT stands for high intensity training, but to me, failure would be maximum intensity training. yet, the original idea with HIT has always been going to failure (maximum intensity). But training really hard without failure, is actually high intensity… I think that’s how it should have been originally defined.
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To me, it’s kinda interesting with the definition of HIT and failure. HIT stands for high intensity training, but to me, failure would be maximum intensity training. yet, the original idea with HIT has always been going to failure (maximum intensity). But training really hard without failure, is actually high intensity… I think that’s how it should have been originally defined.
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HiT is glycolytic training, which is mainly anaerobic, but with an element of the aerobic energy system. Thus, HiT training depletes muscle glycogen. On the other hand, maximum intensity would necessitate usage of the phosphagen system. 10 seconds or less of maximum muscular recruitment would necessitate an alactic approach. 100 meter sprinters , Olympic lifters, and Power Lifters have used maximum intensity for years. It’s about time HiTers understand basic muscle physiology. Maximum muscle recruitment repeated leads to strength and density as regards muscle.
