After I learned about your 30-10-30 protocol and started using it to certain exercises, I adjusted it to conform to the number of degrees of rotation of the main targeted muscle group if possible. The 30-10-30 protocol worked fine on my homemade-Nautilus-like pullover machine because of the 240 or so degree rotation. But 30-10-30 was not what I used for barbell wrist curls for example or standing calf raises.