–with weight plate—bus drivers and anterior raises up to either chest or eye level
–landmine presses
–isometrics
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Is there a follow up to the 30-10-30: Metabolic Challenges for Building Muscle by Ellington Darden? If so, what is the release date? About 4 weeks into the program now and wondering the next step. Thanks!
After your fifth week, rest for 6 or 7 days. Then, repeat the 30-10-30 workouts once again. Any exercise that feels too light, add 5% more resistance.
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Ricky these videos are great! Other than the charts and statistics is there something you can tell us how these workouts are going like how they compare to whatever you did before 30 10 30 or whatever ?
Scott
I’ll post my before after pictures and measurements in a few days…
I was not comfortable with getting to the “top” fast for first rep, so have divided the initial slow negatives into a slow positive and neg, either 10 up 10 down or 10 up 20 down depending on exercise… also feel 10 reps in 30 seconds while going for “great form” seems like a contradiction in terms to me, respectfully… but maybe I have limited motor skills… so my middle reps are either 5 up, 5 down or 5 up, 5 hold and 5 down depending on exercise… alll exercises end with 20 second negative in order to keep total tul to 90-100 seconds (which I really do like)… if I feel I can do an extra rep or two after that, I do so, and that is my prompt to increase the weight… not sure if I’m going closer to failure than Dr. Darden would advise… also taking 2 days between most workout rahter than 1… felt nagging shoulder at end of last session going faster, and this feels better on my old body… I am losing weight which is more fat than muscle… a mistake I made the first time around was over eating… which made it impossible for me to determine whether my gains were due more to that than the protocol/supplements…currently aiming to get lean again, and then redo with above modifications with a “slight” caloric surplus, and probably just regular protein rather than plazma/mag10
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Are you enjoying this 30 10 30 as much or more than what you did before?
I think I’m enjoying my version of 30 10 30 as much or more that the one or two sets to failure that I used to do! My system is not nearly as drained, I recover very quickly and with the exception of one or two muscles I’m hardly ever sore after a workout and I think I’m making progress. Small progress but in the years before I had what I felt were great workouts but I hardly ever saw much if any actual progress.
Scott
Yes. Always enjoy whatever I’m currently doing. This feels good and safe. May also do a cycle of straight superslow which is always a good reset for me to see if I’ve allowed form to deteriorated to increase poundage
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I lost 11 lbs in 5 weeks
I just finished going through 30-10-30. Would it be beneficial to start at the beginning and run back through it, or necessary to switch to another routine?
If youre going to do it again, Dr Darden suggested raising the weight 5%
The last weeks workouts(less than 20 secs rest i think), had me very out of breath!
RC you have tremendous committment focus and realization. I tried to follow this, but have you posted any 30.30.30 videos?
TY!