Yeah I think once a week full body workout with 30-10-30 is adequate…I may do this workout on Saturdays and maybe a couple times during the week do some cardio on treadmill
Hi Bob.
I am going to do one session per week on my elliptical and then walk some with my wife.
I think the walking may help with some recovery.
That’s a lot of back work for 30-10-30…you may want to do 2 full body workout a week and split the back exercises between the 2
Workout 3 completed yesterday.
I can definitely feel that my conditioning has improved.
The workout went very well and my reps improved on most exercises or time of eccentric contractions.
Only strength training one day per week is starting to play with my head meaning that I am considering splitting the program into two days. However yesterday’s workout was fantastic and I am making some good improvements. I was certainly recovered from the 6 days of rest.
I have been following a lower calorie diet about 2000 calories per day and have lost about 4 lbs.
I took some skin fold assessments in week one and Iook forward to a few more weeks of this program and the progress.
1 Like
I really want to read about others experience. I think I’m going to bite the bullet and lower the weight on a few. My reason is that I guessed wrong on shoulder press. I used a machine with neutral grip handles. Got the 30 but when I started lowering, I realized it was a bit light and stuck with it. During the decent, I contracted everything as hard as I could. I’m talking everything from abs to shoulders to triceps to even chest. Game changer. The 10 reps turned into 6. The 2nd 30 was 22ish.
On my dips I dropped a little as well with the same approach. Damn.
I did squats with a trap bar. Very difficult. I may change to double dumbbell squats for depth or stand on plates.
At 54 this may be a regular thing. Nothing lasts forever but if I can keep improving I’m staying.
I did add farmer walk with the hex bar. Nothing strenuous.
1 Like
Hi jp.
I am going to keep this going at least another 4-6 weeks. At which time I will probably go back to my twice per week total body each day high intensity program. However this program is by far the hardest program I have followed be it one day per week. I wasn’t near as sore today as I was week one but I can definitely feel all major muscle groups have been trained. This week the quality of this workout was much better than the first two weeks.
1 Like
I too am going to ride it for a while. At least 4-6 weeks. From there? I don’t know. I may do the Dan John 40 day program. I don’t know yet.
My problem is that I pick a weight that is to light and I end up doing 2 sets on some of the movements! Lol
it takes about two weeks to get weight just right, be patient and give it a chance
2 Likes
If you are still thinking it is too light, consider trying what I suggested above. Contract the target muscles as hard as possible. It may be just me but the feeling is unbelievable after and for a few days.
Initially I just guessed what weight to start with and did that for about two weeks and at that point I was thinking the weight I picked was too low so after I did my first 30 second negative I tried to see how many reps I could do with the 10 portion. I ended up reaching failure at about 15 reps on each exercise so I’m guessing I need to add a little weight so that I would fail a little sooner. I added between 2/12 and 5 pounds depending on the exercise.
Scott
cool, I found that with myself too years ago, a bit ‘more’ with hard but non failure worked better and left my recovery in better shape. I used to use non failure rest pause with good results which is ‘kind of’ similar. Instead of a set ‘to failure’ a set almost to failure, rest a few more reps, rest a few more reps stop. Same or greater inroad, but less neural frying output Great to see you finding this too Dr. Darden.
So today I did my 30 10 30 workout with the added 21/2 to 5 pound addition and I think I was about a rep stronger this workout. I guess at my age being able to add another rep or feeling I could do another rep each workout is the best I can hope for. I’m curious what kind of realistic workout rep or weight increases you guys can realize each workout?
Scott
Scott,
Re 30-10-30 my gains usually come by single reps maybe every second workout (once every 14th day). About once a month the load is increased about 5-10 kg (lbs is almost double up on kg). I keep a steady progression, probably driven by load increases through 30-30-30. You should know my combined routine by now…
I have been able to increase the weight by 2-1/2lbs or the reps by at least 1 each week…if I realize I get too sloppy during the set, I will stay at the same weight and slow the reps down for better control
I’m wondering if those who are doing 30 10 30 are finding that the 30 second negatives are heavy and that you almost lose control near the end of the 30 seconds or if they seem easy? I finding I could use more weight on the 30 second negatives . I’m also wondering what count you use for say pullovers? The pullover is such a long range of motion I find to do it in 30 seconds I’d have to move faster that I’m thinking I should. It’s almost like I should do maybe 40 or more seconds for some long ranger movements??
Scott
The middle 10 repetitions should take approximately 30 seconds to do. On the longer range movements, such as the pullover, 10 repetitions will take longer than 30 seconds. Thus, I’m thinking you can probably do fewer than 10 reps. In other words, do 30 seconds worth of repetitions.
That is an interesting way to look at the reps…instead of counting the number reps to 10, just do as as many as you can in 30 seconds under control of course…very interesting
== Scott ==
So what about those 30 second negatives with long range of motions that if done as slowly as I’m guessing you should go could take at least 40 seconds to finish? I’m thinking it’s better to drag the negative decent longer so as to go very slow than to go faster so as to finish in 30 seconds or does time under tension get to long??
Last workout I tried doing a set of standing dumbbell curls 30 10 30 and I found the range of motion where there’s really tension on the bicep to be so short it’s tough to extend them to 30 seconds. Maybe that’s a poor exercise for 30 10 30 or do I just need to focus better on slowing the 30 part down?
Scott