I think 30-10-30 is solid. I may revisit it some time. Or throw in a few exercises with that cadence randomly.
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30-10-30 is the best of both worlds! There is a previous reproduced scientific foundation for negatives, and there is later science advocating quick reps. Is it the answer to everything? No. Is it time-efficient, safe and provide results? Yes.
Once again it is all a matter of changing protocol once in a while. Anyone who says bad things about 30-10-30 (or any other protocol) doesnāt BELIEVE in it!
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If it is experience you want, go surfing on YouTube for instructional videos under fitness, strength, and conditioning. There are hundreds of people with channels, varying degrees of experience with a wide variety of approaches. Pick almost any approach and youāll find someone, or a group of people who will swear it is the greatest way to train. And chances are they will have the physique to prove it. Cross Fit? Be a beast like Matt Frazier. Kettlebells? Yes indeed Comrade! Body building? Follow Jay Cutler: high volume, feel the mind-muscle connection and chase the pump. Follow Dorian Yates: one working set, blood leaking from your ears and nose for the high effort. Or why not the Power Building stuff of Larry Wheels. Do a little body building, do a little power lifting.
My point is that we are awash in people with experience, and a desire to profit off that experience. Does it all work? Sometimes it seems that way. How do you differentiate between self serving hype, personal bias, and real information?
You are absolutely correctā¦ science has definite limits when it comes to evaluating training methods. But so does the world of experienced-based advice.
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Iām not interested in what the idiots on YouTube think . I post that here because thereās a few, and I mean a few Darden followers whoās opinion I value and I want to hear what they think. You Average Al are one of those few.
Scott
I am interested in what works and does not work. If HIT is just effective as high volume training, why would I invest so much more time doing something what I could accomplish in 30 minutes, three days a week? The controversy lies in both camp demeaning the other. HIT advocates say HVT is detrimental and HVT advocates claim the HIT techniques are not enough to stimulate growth. I do not believe they both can be right, which is stand most people say. If that is true, why do HVT?
Having done three separate periods of 30-10-30, I like it and think itās valuable. For me, the gains primarily have been in strength, and I have not had any injuries. Iām not getting much hypertrophy now though, which somewhat is to be expected as you usually grow the most initially, but itās beyond that. My muscles feel less full/toned, but again, still stronger. Drug free hypertrophy at age 49 is elusive, at least for me. Unfortunately, I think I may have to chase volume and spend a lot more time in the gym. Any advice/ideas greatly appreciated.
I guess it comes down to whoās opinion do you trust and how well can you cut through the BS which accompanies almost every trainer to some extent . I followed Jones forever and he was great but I also knew what of his stuff was BS. With a small exception very few serious bodybuilders train as Jones would have you train to build big muscles. I used Jones machines but not necessarily all his methods. Darden isnāt perfect either but I trust him more than anyone else out there. When he goes it will be pretty slim pickings for muscle building coaches worth their salt.
Scott
If you trust Darden, then you would accept his training principles as truth (as far he knows). Why would so few bodybuilders adopt HIT if it is as effective as promoted? Is it fear they are not spending enough time in the gym as their competitors? Or is it HIT principles are not as effective as HVT for bodybuilding?
Great question Steve! See my reply above. Itās all a matter of personal belief (and maybe even the old habit).
Am I the only one noticing the praise for 5/3/1 here? Many people seem to believe in that protocol. Mass appeal draw masses. Does it work? I bet it does. Am I interested? Well, not really, but enough open minded to try it in the future, for variation.
What is the typical HIT-trainee like - compared to the typical HVT-trainee - in terms of preferences and personality? The answer lies in our differences.
I could be wrong but I donāt think Dr Dardens programs are designed and directed at people with the sole purpose of piling on as much muscle as possible with all else excluded as so many are looking for these days. Heās trying to appeal to a broader spectrum of people. Also donāt forget, Bodybuilders in general donāt always come with the highest IQ, ha ha! Hey that big guy over there said thatās what to do so I do it! Almost any muscle building system will build big muscles if you use it properly .
Scott
Just read that study abstract by Carlsson, Steele. Interesting to note, the majority of subjects(30 of 39) were female. Could that maybe skew the results? Not being biased, but most men do train harder, incorporating more things like pre-ex, forced reps etc.
At times I feel as you do and often think I should do higher volume but I know if I did so I would not recover as well and spend much more time trying to recover . I donāt like taking several days off between workouts .
Scott
Imhoā¦this is why I believe Dardens latest 30-10-30 program is very beneficial for us older folks
3 days a week, 15 minutes each and without draining your system
I also think thatās why itās good for younger folks . I canāt count the number of times when I was young that I pushed way beyond a 30 10 30 type workout and got what I thought was a great workout only find it took forever to recover from it. Most of the times Extra or extended sets , drop sets , cheat sets or whatever are just plain over kill which really just slow down your recovery .
Scott
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I agree, although that last week with almost no rest between sets kicked my cardiovascular ass!
Agreed. A number of collaborated studies for all too long have shown a lot of things people obsess about really donāt matter in terms of hypertrophy results. So long as there is consistency in training, enough recovery, sufficient tension, and fatigueā¦much of everything else is preferential. Genetics really account for the vast majority of results. This also explains why so many people have gotten great results from a wide variety of approaches (myself included).
Exactly!
Scott
very useful!!!