New E-Book: Extreme HIT 30-10-30

Bigger Stronger Leaner Ellington Darden HIT Coaching
22

Thank you and it’s nice when a father can do great things with a son. I bet it’s a good feeling for both of you.

Sorry for all the questions I want be sure about the dips. I ask about 15-15-15. Are you saying I should just do 15-15? If not I can apply 15-15 on my second workout day in the style of your book.

I understand about the chins. I ask about the NO chins because when it think of NO, I think chins and dips go together like peanut butter and jelly

I can see why NO and my idea about dips are not in the scope of your Extreme HIT 30-10-30

I will do pulldowns keeping with the theme of you e-book.

At my age I know I can’t get the type of results as your son. I know I can still benefit though. I really like the idea about the weights.

Thank you for your time.

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I thought you were talking about sometimes trying a 15 sec p and 15 sec n dip in the program? If so, yes you can do try that.

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Thanks.

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@caesium32, I agree. This forum seems to underestimate body fat percentage to a large degree. What appears to be 15% (+/-) is reported as sub 10%.

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Should measurements be taken relaxed or flexed?

Please and Thanks! :slight_smile:

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I do upper contracted at shoulder height and all others relaxed.

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Thanks, Dr. Darden. Your time and help are greatly appreciated! :slight_smile:

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My 42 year old son and I are going to do it together documenting measurements, photos, video workouts and daily InBody readings

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That sounds like an interesting idea.

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Dr. Darden, Did you have your son do the cold plunge during the 5 weeks?

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I did the first metabolic challenge today. Its been awhile since I’ve done 30-10-30 and all I have to say is its no joke. I was breathing like a freight engine trying to keep my pace up and I am wiped after completing it. I need to adjust a couple weights down because either they were too heavy or I was so gassed that it seemed harder than it should have.

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No cold plunge.

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How long was your entire workout?

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It was right at 15 minutes

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Yes, you felt the metabolic challenges.

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Totally agree with you. If either of those pictures are less than 10% bodyfat, my idea of what 10% bodyfat looks like is WAY off.

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Dr Darden,

Having read your groundbreaking e-book again, I realize I will not be able to follow procedure as stated, because of limitations at the gym (not possible to move that quick between excercises) - and in terms of workout days (unable to workout more than two days/week). But - I will try to apply some ideas of the concept - and limit rest.

So, moving from a cycling of normal, 30-30-30 and 30-10-30 (to failure) twice a week (since 3 months) - to a personally adapted 30-10-30 workout twice a week (mon-thu), I have the following questions:

  1. What do you think about doing one workout to failure and one NTF? Is it better to do both NTF? Or one 30-10-30 and the other 10-30?

  2. What adjustments would you do on a downshift from three to two days a week? Go from 6 to 8 excercises or more? Any other major changes?

  3. I have fallen in love with your quadkiller double preexhaust from a previous article on T-nation (dumbbell squat, leg press, static wall squat) which definitely brings metabolic conditioning. I believe my legs and system can handle it. Can I do this every workout as a starter?

  4. Is it advisable to do NO chins and dips once a week, or less? You mentioned shifting biceps and triceps for them? Always last in the workout? Need additional back work then?

Thanks in advance! I will do a new bioimpedance reading before going back into 30-10-30 again. Not expecting extreme gains ahead, as I feel I’m closing in on my genetic limitations.

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What you are wanting to do is advanced. You know your own body, and how it reacts, much better than me. From your Q&As in the past, I trust your judgment, and I trust your solutions to your questions.

I want to see you answer your four questions. Get them back to me and I’ll give you my opinions.

Thanks.

40

Thanks for readjusting my self-confidence! Exciting thought experiment. This is how I would respond to my own questions:

  1. Any would work. I hear you’re comfortable going to failure, so why not do the thursday session to failure and NTF on mondays, for a starter. Evaluate over time. Adjust to NTF in case signs of overtraining appear.

  2. Stick to approximately 8 excercises, which you have previously deployed with a decent progress rate.

  3. You can do the double pre-exhaust routine every workout, as long as it feels alright and you are making progress over time. The indirect effect and metabolic conditioning is on display.

  4. Try doing the NO chins and dips once a week (thursdays) and shift between 5, 10 and 60 sec lowering time. No additional bicep/tricep work then. Your back is also covered by chinning. Add other muscle groups instead.

Please balance myself here. This is a bit more aggressive than I would suggest to any trainee. Thing is, I seem to respond well to failure and/or negative only training. I have tried the NO approach on every 3rd workout, and recently compared it to every 2nd workout - with slightly better results.

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Very good. I like your 1, 2, and 3 responses. Number 4 I would suggest that you drop. NO chins and dips make a great demand on your recovery ability, which you don’t need. Give 1, 2, and 3 your best efforts for 4 weeks and let’s re-evaluate.

Okay, now compare your plan to my plan?

It’s up to you to decide what to do?

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