07-01-2019, 07:45 PM
As older guy - approaching 50 - I am looking for the ways to load muscle harder with less weights
recently I have found article on T-nation written by Ellington Darden, PhD (from Super Slow camp for younger guys
)
where he proposed new way of performing the reps - The 30-10-30 Technique
to quote Ellington
"The 30-10-30 Technique
My new technique is named 30-10-30. That stands for a 30-second slow negative repetition, followed immediately by 10 faster positive/negative reps (one second up, two seconds down) with controlled turnarounds, followed by a finishing 30-second negative rep. The entire set takes approximately 90 seconds; 70 seconds of it involves what I call "negative uncontractions."
This is important: The name 30-10-30 involves more than those meaningful numbers. In practice, the 30-second negatives can vary from 15 to 30 seconds. Frequently, a trainee can manage the first negative repetition in 30 seconds but can barely get 15 seconds on the finishing negative. Thus, on his workout sheet, his notation would read "30-10-15."
Or sometimes, both the first and second negative might be a little too fast, so the notation might read "25-10-25."
Then, in actual high-intensity training, the faster middle reps are not always 10. Sometimes, you can only do 7, 8, or 9, so your record might read "30-8-30." Or on an energetic training day, you might do 10 easily and get another two reps, so you'd write "30-12-30."
The idea is always to work to momentary muscular fatigue on the in-between positive-negative repetitions and the finishing negative.
When you can complete any exercise in 30-12-30, that is the signal to increase the resistance by 3 to 5 percent for your subsequent workout."
whole article - here
last MR I have used this technique in place of usual way to execute reps (usual Tier 2 training with 30-10-30)
the whole training lasted way shorter
my muscle where shaking
I underestimated my strength going closer to eg. 30-14 (reps) -30
next day my muscle was still sore a little - I usually don't get sore next day
I wonder
what do you think about using 30-10-30 (from time to time) on some exercises (variation) during Pump Sets and Muscle Rounds ?
recently I have found article on T-nation written by Ellington Darden, PhD (from Super Slow camp for younger guys
) where he proposed new way of performing the reps - The 30-10-30 Technique
to quote Ellington
"The 30-10-30 Technique
My new technique is named 30-10-30. That stands for a 30-second slow negative repetition, followed immediately by 10 faster positive/negative reps (one second up, two seconds down) with controlled turnarounds, followed by a finishing 30-second negative rep. The entire set takes approximately 90 seconds; 70 seconds of it involves what I call "negative uncontractions."
This is important: The name 30-10-30 involves more than those meaningful numbers. In practice, the 30-second negatives can vary from 15 to 30 seconds. Frequently, a trainee can manage the first negative repetition in 30 seconds but can barely get 15 seconds on the finishing negative. Thus, on his workout sheet, his notation would read "30-10-15."
Or sometimes, both the first and second negative might be a little too fast, so the notation might read "25-10-25."
Then, in actual high-intensity training, the faster middle reps are not always 10. Sometimes, you can only do 7, 8, or 9, so your record might read "30-8-30." Or on an energetic training day, you might do 10 easily and get another two reps, so you'd write "30-12-30."
The idea is always to work to momentary muscular fatigue on the in-between positive-negative repetitions and the finishing negative.
When you can complete any exercise in 30-12-30, that is the signal to increase the resistance by 3 to 5 percent for your subsequent workout."
whole article - here
last MR I have used this technique in place of usual way to execute reps (usual Tier 2 training with 30-10-30)
the whole training lasted way shorter
my muscle where shaking
I underestimated my strength going closer to eg. 30-14 (reps) -30
next day my muscle was still sore a little - I usually don't get sore next day
I wonder
what do you think about using 30-10-30 (from time to time) on some exercises (variation) during Pump Sets and Muscle Rounds ?