230 posts were split to a new topic: Extreme HIT 30-10-30 Metabolic Challenge
Looking for some clarity in middle day workout. Since we are looking at dialing in the weights and leaving them I assume that for exercises done in first day this is seriously below failure and thatās part of the plan. But for exercises being done for first time that week ie reverse curls and triceps extension in week 1: even though not preceded by 30 second negative am I still looking at the ā10ā being 1 or 2 reps short of failure. Just trying to estimate what weight to use. Please and Thanks! 
I will be happy to get 30-40% of Tylerās results. Above that Iāll be ecstatic.
The middle workout, 10-30, the 10 should be 1 or 2 reps short of failure.
So for the exercises I already did on Monday, I will have to increase the weights as I will be fresher, not having done the first negative?
Please and Thanks!
Your time and help are greatly appreciated!
I think you have misunderstood my post. If I were to put on a lot of fat Iām sure I could add 5 inches to both my chest and waist measurement. If you are unsure of this, look at someone fat then look at someone skinny and hopefully you will understand.
If however you put 5 inches on your chest and only 1 inch on your waist like Tyler did, it would suggest most of it was muscle since your chest grew much more than your waist did.
Yes, a little.
1 Like
The new book goes into detail about the benefits of the slow negatives at beginning and end and I believe the total 90~ second total tul seems to be integral to the method (if Iām understanding correctly). What Iād hoped would have more detail as to why 10 3 second reps in the middle as opposed to some other variation equaling approximately 30 seconds ie one 30āsecond positive or 3 5-5 reps as just two possible examples. My best guess is that it creates a better pump because of more contractions? I have follow up questions depending on answer. Please and Thanks!
The 10 3-second reps produce more blood flow and more cardiorespiratory effects than the other versions Iāve tried.
3 Likes
I know Iām likely overthinking this, but in the spirit of additional contractions (blood flow, cardiorespiratory) but still making it easier to move slowly with turnarounds, could jreps work? For example, if I used halves, I could do 5 in the one half, and 5 in the top halfā¦ my overall speed would be less and arguably less force on joints, ligaments, connective tissues etc?.. either way, question for the future, as my plan is to go through the plan as exactly as outlined in the book first, as I canāt gauge its effectiveness if I make too many changes. The exception being machine versions of certain exercise vs free weights, due to available options. thanks so much for your patience with my questions. My son and I are about to do photos and measurements.
Dr. Dardenā¦i am looking forward to this program, however I am still in the losing fat stage, will this program be good for thatā¦also, I am going subsitute the free weights with nautilus, matrix and hammer strength machinesā¦about once a month or once every two weeks I may incorporate an xforce workout
The, dan
Dr Darden,
Did my first 30-10-30 NTF workout today - and what a workout it became. Started out with the excellent quadkiller series, followed by another 8 machine excercises. Decreased load/weight about 10-20% of 10 RM, which turned out perfect!
To me the NTF phase corresponds exactly to when you are not able to keep the proper 1 sec up, 2 sec down cadence any longer. I felt I had 1-3 reps in the tank left on eaxh excercise. What surprised me, was how much more I could concentrate on proper form, especially on the slow negatives. Also, I felt both energetic and happier afterwards.
I am very curious to see where this leads. I will stick to your propositions on my routine, and get back with more details in a month.
Questions: How much more effective is the NTF version compared to the original 30-10-30, in terms of growth/hypertrophy? Is there an estimate in percentage to be made? Any generalized estimates, or just better on all accounts? Is it i anything thatās better (more effective) with the original version?
I know you have talked a little about this in several threads prior to the new book.
#1. Sub Wall Squats for Leg Ext and DB Stiff-Leg Deadlifts for Leg Curls
#2. Wide-Grip Vertical Rows. Grasp BB w/ Wide Grip at Waist Level. Raise the bar until your upper arms are parallel to the floor. For correct width, your forearms should be perpendicular to the floor at the top.
Best,
Scott
So is success on this Extreme HIT 30 10 30 contingent on using these supplements like Plazma and Mag 10 along with the workouts or are they just an aid. Can similar results be had without them?
Scott
I figure my son Tyler, if he had not taken Plazma and Mag-10, would have achieved 70% of his overall results. So both of the supplements helped.
Thus, we are talking about 12 pounds of muscle compared to 17 pounds.
1 Like
== Scott==
I can live with that, Iām in no rush. In the first place I canāt afford that stuff and in second place I donāt function well with all the liquid jostling around in me before and during exercise and lastly it reminds me of colonostomy prep Iāve had to take more often than I want to think about , it often made me sick.
And Tyler is just 18, whereas you are quite a bit olderā¦
Scott,
Both Plazma and Mag-10 are very fine powders that dissolve quickly in water. Plus, they go in and out of the belly in a couple of minutes. Itās like ZAP, you can feel the stuff getting into your working muscles. There is no jostling around.
== Scott==
Just a tad, ha ha !
My days of spending ( or wasting ) a fortune on fancy and expensive supplements over the years to help me build muscles ended a long time ago. If I canāt build the muscles I want on the good food my wife cooks then I aināt gonna get em!
Scott
1 Like