==Scott==
I have a hard time converting a certain percentage drop in weight to actual pounds on the bar. As I think you’ve been lifting for some time now you shouldn’t have any problem guessing how much weight you would use to fail at or near 10 reps. If you get to 8 or 9 reps in good form and feel like you probably wouldn’t make another rep in very good form , stop there! It’s better to be under not over or too close to failure. I think the key is the 30 second slow negatives. Don’t fly through those. Really concentrate on the muscle being worked, try hard to feel it!
I use a Viking attachment on the landmine for pressing, which is excellent for mind muscle connection anyway. So I think the 30 10 30 should work quite well on there. I will apply your suggestion, and also Dr D’s advice that the 10 reps are pumped pretty quickly compared to the usual HIT slower rep cadence!
==Scott==
Another reason might be that it’s near impossible for most people to be in a position to quickly jump from one machine to another in a crowded gym setting. Even if you have the gym to yourself the machines or whatever you are using will most likely not be staged right next to each other and then you might have to change weights, adjust the seat etc that slows things down. Just not a very practical situation.
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And the follow-up week, you could ramp it up even more:
- Lateral Raises 30-10-30, immediately followed by…
- …BNP or Overhead Press 8-10 reps (probably 30-40% less than you usual)
- Rest a minute, then: BNP/Ovh Press 30-10-30
Metabolic Conditioning: Here’s an Advanced protocol (Very similar to the Chin/Dip/Sprint method) used by Mike Bradley Head Strength and Conditioning Coach for Basketball at Florida State University. I watched him take a player through the workout. It consists of 10 Upper Body strength exercises (ONE SET-all but one with machines), each one alternated with a 20 second all-out sprint on an exercise bike, with NO rest in-between. They can also use a Treadmill or a Stairmaster. Each of the Strength exercises were taken to Failure. Rep range for strength exercises 6-9. Total workout time 18-24 minutes.
He also has a workout where they use Lower Body/mid-section exercises alternated with 20 seconds all-out on an Upper Body Ergometer. Coach Bradley said he uses these during the pre-season period. His athletes are trained one-on-one.
Reading Dr. Darden’s ebook, I see his son Tyler works as an assistant with Mike Bradley at Florida State.
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I’ve discussed 30-10-30 with Mike Bradley and so has my son Tyler. In fact, Mike has a copy of the 65-page eBook.
FSU is doing well in the March Madness tournament. I hope they keep winning.
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I saw at the end of the ebook that you mentioned Tyler was going to talk to the FSU coach about 30-10-30. I think it’s great that you guys are spreading that information. I think it would be really cool to see 30-10-30 be adopted more sports strength and conditioning programs as well. I can’t help but feel this method of exercise would help cut down on injuries associated with explosive movements and really focus on the muscle stimulation. I wish the Yankees would adopt this protocol, that’s for sure!
Dr. Darden,
What modifications would you make, if any, to keep doing 30-10-30 during the season if you were training a basketball or football team?
Thanks,
David
No much in the way of modification. Perhaps not as many exercises and alternating between 30-10-30 and 10-30.
The players absolutely need to train during the season.
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just now my 30 years training to failure ,going to the trash bin 
nothing an human or animal body happens to failure - breathing,walking,talking,smiling,eating.sleeping, ,laughing,crying. … only the dead. is failure .
keep training 
I don’t know but the other day I was assembling a new/old Nautilus machine I just got and it needed to be lifted off the ground and stood up and I was too impatient to wait for help so I just hoisted it up myself and I was right on the edge of being crushed or standing it up. I got it up , ha ha !
Scott
Hello Dr. D,
I purchased your ebook. It is interesting to see the differences from your last books. I just started the program (did 6 exercises) and chose 3 with the correct weight, 2 too heavy, and one too light. I will tweek and move forward with it. My muscles to feel a deep fatigue this evening.
Question: The ones I went too heavy I was short on the last negative (~ 10-15 seconds). I understand I need to get the 30 so either I get stronger or reduce. Should the last 30 seconds be all out? I know when I’m done I can’t reverse the movement and do a quarter inch upward - even on the ones I get the complete 30 seconds (and still could get possibly another 5 seconds…). I can only assume the last 30 seconds shouldn’t be easy and should be maximum as long as good form…
Thank you,
Ron
The last 30 seconds should be challenging at an approximate 8 or 9 level on an all-out 10-point scale.
Thank you for the quick reply Dr. D. Regarding the middle workout (10-30) - are we to use the same weight, so the workout is pretty easy OR up the weight to compensate for the lack of the initial 30 second negative?
thank you!
Ron
I’d say increase the weight on each exercise by 5%.
Good info - thx Dr. D!
Ron
== Scott ==
That alone tells me this 30 10 30 is working!! If I was doing 3 sets of 10 to failure I know after the last 10 I could easily move the bar up almost half way. I know this sounds like a stupid promo but the fact is the 30 10 30 digs deeper but drains the system less!!
Hi Entsminger -
the idea of less drain and digs deeper is yet to be seen for me… I will give it a good try. I am ~ 212 lbs at 5’11". I would like to lose 10lbs and gain 5 lbs of muscle. I’ve been doing HIT for more years than I’d like to admit. I will give this a solid try. I do have the ability to gain a decent amount of muscle having been bigger and stronger years ago and a teenage BB state competitor . I know you’ve been on Dr D’s site for a long time -as have I since ClassicX. Are you giving it a good month to try it out?
Regards,
Ron
I have to admit this 30 10 30 digging deeper inroads is hard to believe as before this I did nothing but to failure and beyond workouts. It seems too good to be true. Whether this so called digging deeper inroads actually results in bigger muscles is still in question as I’m of the age muscle gains are hard to come by no matter what I would do. I do go up in reps and weight and the workouts are low stress to the system but that means nothing if my muscles don’t get bigger. Another question that I constantly think of and that’s is this style of workout as satisfying like it used to be going to failure with regular reps ? I don’t know yet as I’ve only been doing it about 3 months. I do get the urge every now and then to just blast away with 2 sets to failure etc but I’ve ignored that urge so far.
Scott
Interesting Scott. So after three months - how’s it going? Are you leaner, stronger,bigger? Are you following it pretty strictly like his book outlines and doing the 10-30 in-between?
Thx,
Ron