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Growth Explosion: The 30-10-30 Technique

14 days, 14 pounds

17-year-old Jordan Rapport gained an average of one pound of muscle per day on 14 consecutive days through a predominantly negative (eccentric) exercise. Jordan was involved in my supervised, six-week intensive coaching program.

A typical bodybuilder would be happy to add 14 pounds of muscle to his body over a six-month period. 14 pounds in two weeks seems almost impossible. However, it happened right in front of my eyes.

Get the following: Jordan trained only once a week and did only a set of 8 exercises. Each workout was completed in less than 30 minutes. Overall, he trained six times in six weeks and built 21.25 pounds of muscle. But almost two-thirds of its growth was in the first two weeks.

I would call that a growth explosion.


At 17, Jordan Rapport was 6 feet 2 inches tall and weighed 184.5 pounds. In six weeks, which he trained only once a week, he added 21.25 pounds of muscle. His before-and-after measurements showed him to increase the size of his upper arms by 2.5 inches, his chest by 3 inches, and his thighs by 4.25 inches. Most of Jordan's results were stimulated in the first two weeks as he had gained 14 pounds in that short time.

Review of Negatives

Over the past 47 years, I've hammered myself and my apprentices in different ways. Emphasize the negative or diminishing part of an exercise. Why? Because Arthur Jones, Casey Viator, Mike and Ray Mentzer, Boyer Coe, Lee Haney, Dorian Yates and dozens of vintage bodybuilders experienced that negative training was a productive way to build muscle size.

Okay, okay, I know what you think You've tried negative training in different ways:

  • At the end of a regular sentence, by cheating on the positives, since you've used a few more slow negatives the subsidence.
  • Doing the positive part of a machine exercise mostly with the legs and the negative part with the arms.

Conclusion: Negatives only seemed to work for a few exercises and they did not work soon. I hear you. Ordinary negatives can become real resistance and sometimes even dangerous.

Unusual Negative Training

I strongly believe that the right kind of negative training will provide a deeper entry into a person's strength. Such a deep start then stimulates the growth hormone from the pituitary, which is an important aspect of the increase in muscle mass.

What I will share with you today is not normal. I've been working on that for over five years. To try different ways to accentuate the negative, I've made a discovery:

Negative training works best if you can control what happens without relying on a training partner, spotter, or machine

After a long trial I found out that it worked extremely well. It worked for Jordan Rapport and it worked for several other teenagers I trained in the summer of 2018. My son Tyler Darden added 15 pounds of muscle – and Matt Dirico gained 14 pounds of muscle. Looking back, none of my apprentices was better than Jordan Rapport.

Note: My teenage apprentices were not involved in the bodybuilding competition. They were athletes involved with football, lacrosse and rowing and wanted more muscle and strength for their sport.


Tyler Darden was 6 feet 2 inches tall in June 2018 at the age of 16. and weighed 180 pounds. After 10 weeks of one-time training (30-30-30) a week, Tyler weighed 195 pounds for a 15-pound increase in muscle. He also added 3 inches to the chest.


Matt Dirico was 6 feet 1 inch tall at age 19 and weighed 176.5 pounds in June 2018. After 10 weeks of a single week, 30-10-30 training, Matt weighed 194.5 pounds. This was a gain of 18 pounds: consisting of 4 pounds of fat and 14 pounds of muscle.

The 30-10-30 Technique

My new technique is called 30-10-30. This means 30 seconds of slow negative reps, followed by 10 faster positive / negative reps (one second higher, two seconds lower) with controlled turnarounds, followed by a 30 second long negative rep. The entire set lasts about 90 seconds. 70 seconds of it contains what I call "negative contractions".

That's important: The name 30-10-30 includes more than these meaningful numbers. In practice, the 30 second negatives can vary between 15 and 30 seconds. Often, a trainee can complete the first negative repetition within 30 seconds, but can reach just under 15 seconds in the last negative. On his exercise sheet, his notation was therefore "30-10-15."

. Sometimes the first and second negatives were a bit too fast, so the notation was "25-10-25". "

In actual high-intensity training, the faster middle reps are not always 10. Sometimes you can only run 7, 8, or 9 to show" 30-8-30 "in your record, or on an energetic training day you could run 10 make light and do two more reps so you would write "30-12-30."

The idea is always to pay attention to the positive musculature of the muscle system – negative repetitions and negative finishing.

If you have one Exercise in 30-12-30, this is the signal to increase the resistance for your subsequent training by 3 to 5 percent.

The recommended 8 exercises [19659002] Below is the routine 30-10-30 and The sequence of exercises: You do all eight exercises in each workout, one set for each movement, and each weekly exercise should take about half an hour.

  1. Leg Curl Machine
  2. Barbell Squat
  3. Calf lifting on the machine
  4. Pulling on Lat Machine
  5. Barbell Bench Press
  6. Barbell Curl
  7. Barbell Overhead Press
  8. Barbell Reverse Curl

To perform any exercise, select one Resistance that is about 80 percent of the value that you would normally master for 10 repetitions in good shape. You'll also need a second-hand watch or a big watch with a second hand in sight, or you'll get pinpoint help with the first raise and count. About 60 seconds rest between exercises.

In the end, I will give you a detailed breakdown of each exercise using the 30-10-30 technique.

Hints and Tips on the Program

For the best results, do not assume that more is better. Doing the described routine two or three times a week is no better than once a week.

All of my teenage apprentices were students, students who were at school and on the go, out of school almost every day. Please note: The lack of vigorous activity on your non-training days, especially in the first two weeks, is an important aspect of explosive growth.

Second, once a week, training forces you to focus sharply at each stage of each repetition with calculated precision, and gently push your body to full intensity. Their undivided attention is required in every 90 second episode.

Third, eating is secondary to training, but it is still important. Each young man was instructed to use a formula to calculate his current body weight in pounds and multiply that number by 20 calories. All three of the pictured types initially weighed approximately 180 pounds, consuming between 3,600 and 4,000 calories per day for the first six weeks.

The meals consisted of at least 50 percent carbohydrates. Protein shakes were promoted as well as creatine monohydrate. Each apprentice received containers containing Biotest's Metabolic Drive® protein and micronized creatine. In addition, every man drank a gallon of cold water every day.

Fourth, teens often have too much stress in their lives. Relaxation was encouraged by stretching and self-massage with balls and foam rollers.

Fifth, extra rest and sleep are a must. Teenagers and their growing muscles need between 9 and 1/2 to 10 hours of sleep every night. A 20-minute nap in the afternoon is also beneficial.

Exercise and Commit

Try 30-10-30, perhaps first with just two exercises. Do it several times until you fully understand the technique. Then you should study 8 exercises for 2 weeks, 2 more weeks and 2 weeks later.

Yes, significant amounts of muscle can be stimulated and strengthened to help them grow from boys who are serious, 30- 10-30.

The proper use of 30-10-30 rarely induces stimulated hormones to surround, penetrate and enlarge the stimulated muscle fibers … almost immediately. And not just for teenagers. Adults of all ages can achieve noticeable results with 30-10-30 in a few weeks.

Focus, pushing and resting. You will like the results.


Exercise Details

Describes how to perform each phase:

Leg Curl Machine

Leg Curl efficiently positions the motor arm in the contracted position. Pause and look at the clock or watch and get ready to start the first negative.

Lower the resistance slowly, inch by inch. With 15 to 20 seconds in half and 25 seconds down by three quarters. Reach the ground in 30 seconds, but do not rest.

Move the resistance arm to the contracted position in 1 second and lower it in 2 seconds. Try to do 10 repetitions in good shape. Hold the 10th repetition in the contracted position and stabilize your body for the finishing negative. Lower the resistance slowly. Be half way in 15 to 20 seconds and try to reach the ground in 30 seconds. Write the ending numbers on your exercise sheet.

Barbell Squat

Place a barbell in a power rack. Make sure that two horizontal brackets are properly positioned in the lowest position of your range of motion.

Place the loaded dumbbell behind your trapezius muscles. Lift the rod off the hooks and move back one step. Place your feet shoulder width apart, toes slightly tilted outwards. Keep your upper body muscles stiff and your upper body upright.

Flex your hips and knees slowly. Gradually descend to half the squat position in 15 to 20 seconds. In 30 seconds, reach the lower position where your thigh muscles come into firm contact with your calves. Gradually turn the turnaround from negative to positive and perform 10 barbell squats at 1 second for the positive and 2 seconds for the negative. Do 10 reps, but remember that the regular reps can vary between 8 and 12.

Get ready for the final negative after your last iteration. Bend your hips and knees gently and slowly. Hit half mark at 15 to 20 seconds and three quarter mark at 25 seconds. Keep the focus and continue to breathe freely. Transfer the rod to the lower handrails in 30 seconds and rest.

Calf raises on the Smith machine

There are several types of calf hoists. The one described here is the standing version in the Smith machine. Look for a solid block or secure portable bar to stand on.

Adjust the height of the pole a few inches below your shoulder height. Step on the ledge with the bales and place the pole on the back of your shoulders. Get up and lift the resistance. Keep your knees stiff. Get as high as possible on your toes and pause for a moment before you start your first negative.

Lower your heels very slowly, half an inch by half an inch. Try to be half way between 15 and 20 seconds. Reach the ground at 30 seconds, stretch for a short while and get ready for the regular reps. Lift your heels up in 1 second and take a short break. Make the negative phase in 2 seconds and pause briefly. Continue 10 repetitions. Hold the 10th repetition above and start the negative conclusion.

Lower the heels very slowly. Be halfway between 15 and 20 seconds. Keep your knees closed. Make a deep stretch at 30 seconds.

Pulldown on the Lat Machine

Grasp the pulldown bar with one hand. Stabilize your lower body correctly. Pull the bar down to the chest and take a short break with the bar touching your upper body. Your elbows should be down and back and stay firm. Get ready for the first negative repetition.

Bend your arms and slowly raise the bar. Be halfway up in 15 to 20 seconds and three quarters in 25 seconds. Reach the top and stretch your arms in 30 seconds.

Turn the resistor gently over. Pull the rod to your chest in 1 second. Lift the bar up in 2 seconds. Lower further and raise 10 repetitions. Stop the 10th repetition briefly and start with the negative. Lift the rod slowly. Be in half an hour in 15 to 20 seconds. Keep the control. Reach the top and stretch your arms and upper back in 30 seconds.

Barbell Bench Press

Lift the bar into a supported position over your sternum. Slowly lower the dumbbell to the chest in 30 seconds. Make a gentle turn and push the dumbbell in the normal way for 10 seconds. Make a negative in 30 seconds. Have a spotter ready to help you bring the dumbbell back into the parking stands.

Barbell Curl

Take a grip under the hand. Stand up and curl the weight to your shoulders. Anchor your elbows firmly to your sides. Slowly lower the weight to the floor in 30 seconds. Weigh the weight for 10 repetitions in the normal way. Keep the movements steady and do not rest between repetitions. Make a negative in 30 seconds.

Barbell Overhead Press

Clean a loaded barbell with a handle on the shoulders. Bend your knees slightly and push the dumbbell over your head. The bar should be located just above your shoulders. Slowly lower the dumbbell onto your shoulders in 30 seconds. Try to do 10 overhead repeats in good shape. Make a finishing negative in 30 seconds.

Barbell Reverse Curl

Load a rod with about half of the resistance that you use in the dumbbell curl. Take a handle. Anchor the elbows at your sides and rotate the bar back at your shoulders. Keep your wrists steady and slowly lower the bar down in 30 seconds. Do not rest. Reverse Curl the dumbbell for 10 repetitions under control. Try to make a finishing negative for 30 seconds.


The best scientific examination of the negative and positive exercise can be found in Dr. med. Adults: A Systematic Review Using Meta-Analyzes, "British Journal of Sports Medicine 43: 556-568, 2009.

For a more detailed discussion of 30-10-30, see my new book Men's Health Killing Fat Available on Amazon.com For advanced routines that have a negative accent on bodybuilding, see my illustrated manual: The New Bodybuilding for Old School Results.

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