A question I have been thinking about during my personal experimentation. I know the two methods are directed for different groups of trainees - But nevertheless it’s interesting to reflect upon the hypertrophic advantages of each model.
10-10-10 allows for heavier weights being used and is easier to apply double progression upon. Also easier on recovery - hypothetically. 30-10-30 has a longer time under tension (also longer negatives, which may require longer recovery).
Which method is more productive hypertrophy wise? Personally I am tempted to say both, in periodization. But if I were to chose one - it would be 10-10-10 - as I truly find strength precedes gains (above other factors). Not forgetting the value of negatives in 30-10-30, which makes this a close call, in my opinion.
That said, I do wonder what @Ellington_Darden has to say about this?
My opinion would be 10-10 would be the best option. 10 full reps and then a 10 second negative. Easiest for progression and getting maximum mechanical tension by hoisting the heaviest poundages and taking them to failure. Actually for progression’s sake, I think using a rep range like 8-10 before the 10 second negative would really be awesome because then you have your mini progressions you go through before you increase the weight on the bar once you hit your rep goal (10).
I’ve just never liked that first long negative that much and haven’t really understood why it’s there, but I definitely like a long, agonizing negative after hitting failure. Torture in the best way!
Valuable input Dave! Food for thought. I often find myself applying a long final negative, even when I’m not under the HIT protocol. Always tempting when doing chinups.
I can be incorrect in my thinking, but i believe one of the purposes of the first negative whether its 10 seconds or 30 seconds…it acts as kind of a warmup prior to normal reps of 1/2 cadence
I like the way CT uses this sort of thing ; in a peak contraction movement like leg extensions , lateral raise , pull downs, Pec Dek, etc. you hold the weight in the contracted position for a ten count before beginning the reps. I also like lowering that 10 rep guide number to about 7-8. I feel if I can get 10 reps after holding the first one in the contacted position for 10 seconds , the resistance is too light.
In a lock out movement , I like holding the stretch position for 10 seconds before starting the rep count … as long as the start position is a real stretch and not a resting position. Works well with DB chest presses, regular flyes, squats, etc.
I’m treat that first ten second negative or holding as a pre-exhaust for the muscle .
I’ve never encountered loaded stretches as the beginning of a movement - but maybe this counts as a warmup of sorts (or statics)? Please deepen my understanding. I was under the impression that loaded stretches are applied AFTER the excercise or muscle group in question?
What is the difference between static holds and stretches? Where in the movement it occurs or how (hard) it is applied?
In my own sessions, and experimenting, I find that a Super Slow workout, 60-120 TUL just beats me up. It takes a week to recover. I will be frank, I get strong, quickly. But recovery is a bummer at times.
With the 10-10-10, I am also getting stronger and am not sure I have found that “sweet spot” in some of my exercises where the load and the 10-10-10 allows for meaningful resistance but I am not big jumps that occur during the first few weeks.
I do agree that the 10-10-10 allows for heavier weight, but I am finding I recover faster. I have mulled over the 30-10-30. But as I have watched others perform the movements on YouTube the struggle almost brings tears to my eyes.