Good to know. I don’t think I’m really contributing to the thread anymore at this point so I’ll bow out now.
I think training to stimulate muscle growth isn’t a constant function. I think it gets harder and harder the stronger and more developed you get.
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One of my big takeaways from this article was to cycle the way in which you are training throughout the year to prevent adaptation. Another thing that I’m really going to be putting into action is perfect form on each repetition and thinking about it like I’m being scored by a panel of judges. I think that will give me a good idea of when to cancel a set, when I can no longer complete a 10/10 rep. I have surely been guilty of cheating form to try to show an increase in my training journal every workout, even if this is superficial.
Thank you!
One question though…with your actual routine, how you manage volume with forced reps, rest pause and slow negatives? How many sets/week? And these forced reps techniques vs straight sets(to failure or close)?
Basicly I am asking how you mix it in order to be enough and not too much?
Sorry, english is not my first language, sometimes I struggle to explain 
No worries, mate. So the routine then looks like this (all sets to failure):
Workout 1 (usually a Wednesday for me)
Chest
Superset
Dumbbell flyes (now swapped this for a band crossover) 1 x 6-10
Incline presses 1 x 4-6. I make sure I can complete the last rep, then proceed to rest pause singles (5 deep breaths between reps) for 2-3 reps. If I was just doing a straight set, I would fail on the last rep with a slower negative.
Legs
Superset
Leg curls 1 x 6-10 (maybe a few forced reps if I have a helper; otherwise straight set to failure)
Nordic curls 1 x 6-8 (If I have a helper, I will get a few assisted reps. Otherwise, maybe tag on a few negatives)
Back
Superset
Band reverse flye 1 x 6-10
Chest-supported row 1 x 6-10 (maybe a few rest pause)
Traps
Trap bar shrugs 1 x 6-8
Triceps
Superset
Rope Pushdowns 1 x 8 - 10 (If I have a helper, I will get a few assisted reps)
Dips 1 x 6-8 (I may do straight set then some negatives or just negative only reps)
Workout 2 (usually a Sunday)
Shoulders
Superset
Band laterals 1 x 6-10
Viking presses 1 x 6-8 (then rest pause)
Legs
Superset
Leg extensions 1 x 6-10
Belt squat 1 x 6-8 (I do these in a half rack and use my arms to assist with a few forced reps at the end)
Back
Superset
DB (and band) pullovers 1 x 6-10
Close-grip chins 1 x 6-8 (or just negatives)
Biceps
Standing barbell curls 1 x 6-8 and/or
Concentration curls 1 x 6-8
I feel I can employ some sort of intensity technique on most movements. As a bonus, I love using bands on movements - you can also vary the intensity mid-set (and it really accentuates the negative). For example, for the crossovers, when you start to struggle with the final rep or so, just edge back to reduce the tension slightly - which allows another rep. It is effectively a drop set within a set. Alternatively, you can step back for the positive and when fully contracted step forward for a more intense negative. That’s why I swapped out DBs recently for band equivalents. Similarly, one I got from Paul Carter on this site, attaching a band to the DB during pullovers - creates much more resistance at the top of the rep. Previously I have used bands on dips and presses as well, and expect I will go back to that in due course to mix up the stimulus while keeping the exercise essentially the same.
Hope this helps.
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== Scott==
Hey I can use that as an excuse , but come to think of it , that hardly ever happens! Ha ha !
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== Scott==
I’ve found its much easier to annihilate a muscle by forced and drop sets or whatever until you can’t move the bar than knowing when enough is enough and just stopping there. You have to really be in tune with you body and pay attention to the signs to know when to stop. It takes less thought to just keep piling on more reps, sets or whatever.
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== Scott==
And what in your estimation is an adequate degree of conditioning??
== Scott==
ATP, the only one on here carrying on like an old maid is you with this constant whining that weight training is not enough for cardiovascular needs. You demonstrate very clearly that thinking is hard work! Thanks for the demo!
Goals?
== Scott ==
I pretty much agree with you on this instance and many times I’ve agreed with you in the past and I know you don’t care but I do try to like you but your nastiness makes that very difficult. You are the one who needs to be more factual as I asked you one post ago what is adequate? How do you determine when an adequate level of cardiovascular fitness has been achieved with weight training , ei Dardens new system ?
You didn’t need that goal to say it wasn’t adequate so tell us when it is , or do you just enjoy running around in circles?
Scott
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However, the reality is VO2max is the gold standard cardiovascular conditioning.
Martin Gibala refers to VO2max. Izumi Tabata also references VO2max. I hope you are familiar with these renowned experts.
There is something about metabolic conditioning and the “Rush Factor” I would like to add that years ago, per Nautilus protocol, this factor allowed for deeper fiber recruitment. As fatigue set in, fibers previously recruited needed less resistance upon further sets.
One example of metabolic conditioning rush factors is the calves/hamstrings/glutes.
The Semitendinosus hamstring muscle crosses the knee joint. Thus, working the calves, immediately followed by leg curls drives the calf muscle recruitment further along. This same semitendinosus muscle origin is the hips. The leg curl immediately followed by deadlifts further recruits the hamstring muscle fibers. So the rush factor does work. Just hard to explain.
.
Thank you very much.
Yes, it does seem balanced and effective. And some movements are exactely as my set-up (which I’ve come to intuitively and I guess with some experience) now that I am unable to go to the gym.
Thanks again James 
I posted this video on the old forum, other than failure and no 30-10-30…i would think this would be a great example of metabolic conditioning
== Scott==.
I’m sure this Nautilus protocol and Rush Factor stuff is completely new to Dr. Darden, ha ha
Dr. Darden,
I’m completely sold on 30-10-30 and your advice to avoid failure and focus on the metabolic aspects of the training. However, I have a situation you might be able to help me with. I’m putting together a program for a high school basketball team and we have a very limited budget. We’re looking at using dumbbells for a lot of the movements. I have used Timed Static Contractions as described by Ken Hutchins as a way to work around equipment limitations. Hip Belt Squats and pullover are two of my favorites. Is there a way to work them in to these workouts and avoid the problems that going to failure impose? Would adding one or two TSC movements per workout be an issue or could I have them go less than all out on the last 30 seconds?
Thanks,
David Sears
David,
I believe you could apply all your suggestions in a metabolic-conditioning program. And do the TSC at a 75-80% level. Let me how it goes.
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I’m curious since I have very little experience with this style of training – are you ramping up to one top set to failure? Or are you able to just jump straight to a top failure set without any warmup sets?
Not ramping up. 1-2 light/med sets on the main compound. Sometimes I will do a bit on the isolation move, especially DB pullovers where I will do 1-2 warm up sets. For other moves, e.g. leg extension, I won’t do any.
I personally think you should warm up as you see fit. If you want to work up to say, 2 reps shy of failure, before the main lift then it would be a valid strategy IMO. Other HIT folks use the first few reps of their solo set to failure as the warm up (I recall Dr D saying he did several years back). I couldn’t be at that end of the spectrum, personally.
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