I’ve corrected the sleep numbers to reflect hours and minutes as I had them as decimals, and as such total sleep was not being calculated properly…
Rick
Roch
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I did Dr. Dardens “Bigger Muscles in 42 days” in 1992 (I still have the book) and just ordered 30-10-30 inspired by ricky153015 to give it a try.
I’ve been a fitness fanatic ever since I was a kid when I got a Weider bench with those plastic sand filled weights in 1981 but have a complete home gym now and decided to do the 30-10-30 protocol that I ordered the other day.
Things to note: I have a desk elliptical I do 3 miles on every day and I box 10 rounds once a week. Also, I don’t remember ever missing a workout in the last 39 years of my life and am curious to see how this program works for me.
I’ll post again after the 5 weeks are completed with the results but here’s my relevant information.
2/1/2021
6’2” 50 years old 190.6 lbs, 13.9% BF (Renpho Scale)
Neck 15.25”, Chest 42”, Arms 15.5”, Waist 38.5”, Thigh 26”, Calves 14”
Diet: 30g protein Fairlife with 1 cup healthy cereal and a cup prune juice in the morning, 30g protein Fairlife after w/o and 80g protein drink (Vega and Fairlife) with 2 teaspoons benefiber for lunch M-F with an afternoon snack of almonds then a reasonable supper (one serving lean meat, starch and veggie). 32oz water, one coffee and three Coke Zeros a day. I currently eat three meals a day sat and sun.
Daily Supplements: 1 Animal Pak, 1 DHEA tablet, 1 Baby aspirin, 1 Cranberry tablet, Ancestral Supplement MOFO 2 tablets three times a day, 1 Turmeric tablet and 2 Omega 3 tablets.
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Looking forward to seeing your progress! All the best!
For Dr Darden: would you advise for or against simply moving as quickly as possible from exercise to exercise even though my son and I are only at challenge #5 tomorrow?
For some, making 20-25 second gives time to spare due to proximity and not requiring belts.
Conversely, others already a stretch due to tying belts and distance.
We thought, let’s just rush from one to the next which also makes one less aspect to focus on numerically. Thoughts?
Please and Thanks! 
Your time and help, as always, are greatly appreciated!
Move as fast as you can between exercises, but be reasonable. On the last week, really push it.
By “last “ I’m assuming you mean the week before “gains week”? Thanks very much
Yes, week 4.
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Ok, so now I have accomplished 3 workouts of 30-10-30 NTF. In practical terms meaning approx 1 rep before failure. Not the “Extreme” version unfortunately, more like regular HIT with 45-60 seconds inbetween excercises. Felt really good with some energy left afterwards.
What surprises me is the fullness/sharpness in muscles about 24-72 hours post workout! At first, I thought it was coincidence - but it occurs repeatedly post excercise. I never recognized this during 30-10-30 to failure during 3 months earlier on.
I am curious what is actually happening? Is it plain simple a carefully selected intensity which responds with greater recovery? An explosive hormonal response? What are your thoughts on this, Dr Darden? Have you experienced similar effects with other trainees? I begin to comprehend what NTF is all about (but struggle to believe it).
Simple: With 30-10-30, you are making a deeper inroad, you are involving more muscle fibers, you are resting more, and your involved muscles are growing.
Yes, many of my trainees are experiencing your same “fullness/sharpness” . . . and some are finding it difficult to believe.
Hey, if I hadn’t experienced my research in 2012 with X-Force and my 30-30-30 adaptations I would probably still be scratching my head in unknowingly disbelief.
30-10-30 works!
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Another interesting positive effect with 30-10-30 is better/deeper sleep. After a workout, shower and evening meal - I find myself asleep on the couch! I know you touched on this in previous books, where someone fell asleep on the cold floor after working out! 
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There were many days during my son’s Christmas break, when he slept for more than 12 hours.
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== Scott ==
Dr Darden answered something to the effect that it digs a deeper inroad etc, etc. Is he saying 30 10 30 not to failure digs a deeper inroad than 30 10 30 to failure?
I think that what he is saying is that 30-10-30 digs a significantly deep inroad, that going to failure is an unnecessary additional demand for your body to recover from , with the benefit of allowing one to recover faster and potentially train more frequently.
Mark
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I think that what he is saying is that 30-10-30 digs a significantly deep inroad, that going to failure is an unnecessary additional demand for your body to recover from , with the benefit of allowing one to recover faster and potentially train more frequently.
== Scott==
That’s what I was hoping he ment as I could see no way an exercise not going to failure could dig a deeper inroad than one going to failure. It makes me think back to all the many drop dead to failure workouts I’ve done that literally produced nothing result wise.
It could be the increased frequency that causes the deeper inroad without going to failure???
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And ‘Bingo’ was his name-oh!!! Especially the lesser intensity Wed workout, which really provides 1) pump and 2) active recovery!
It’s this discussion of not going to failure that has confounded me all along . Please bare with me so I can figure this out. I’m thinking now that 30 10 30 to failure dug too deep an inroad for quick recovery and 30 10 30 not to failure while not digging as deep it still digs significantly enough to allow one to recover enough to be able to possibly work out 3 times a week where as to failure put one in the hole so that quick recovery is hampered?
Scott
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Don’t forget, some of the “Bingo” behind 30-10-30 are those two 30-second negatives. And moving quickly between the exercises.
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Maybe this is too simple of an explanation, but I see it like hammering a nail into a board. It only takes a certain amount of pounding for the nail to be flush with the board. More pounding causes damage to the board. In order to stimulate muscle growth you need stimulation. May be going to failure is more stimulation than is needed and may be detrimental to the muscle. The same may be said about multiple sets. There must be a “sweet spot” and anymore is not helpful and maybe harmful.
I think that’s a good explanation but as you know we’ve had go to failure and more driven into our skulls forever so it’s hard to fathom this 30 10 30 working so well considering it’s so much easier than doing a set of pullovers until you can’t budge it with Mentzer standing on the stack and then Yates helping you through 5 drop sets and then 5 forced reps with static holds at the end , ha ha !
For the most part for the last few weeks I’ve been doing 30 10 30 to failure still feeling it was too easy so now I’m going to stop the 10 reps part 2 reps short of failure and see how that goes ?
Scott