FT Questions....

[Scott Stevenson]

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 ?

Perhaps you could ask a specific question.

I have lots of thoughts on this, but maybe you could start: What do you think about it?... Why would you do this?... What does it remedy, achieve that you'd not achieve otherwise?... What advantages does this pose?

Have you read the research on the Super slow training technique?...

-S