Can you build 14lbs of muscle in just 2 damn weeks?! Especially when we are told that we should only expect to build a few pounds of muscle per year (if we are natural).
Well, such a thing has been claimed. And get this…
He did just ONE workout per week. And those workouts consisted of just 1 x set of 8 exercises (8 x total sets). The secret…a NEW ADVANCED training method.
Y’all know that I love advanced training – heck I created Advanced THT with 9 x Advanced Methods to force new growth. The best results from this training has been 5lbs muscle gains (and 10lbs fat loss) in just 8 weeks – incredible! And this is confirmed by DXA scan (you can see that scan report here on this page).
But 14lbs in 14 days?!
They used something called…
THE 30-10-30 TECHNIQUE
It’s a type of advanced technique that emphasizes the lowering/negative part of the rep. Yes, Negatives work! And I know you’ve tried them, but this is a bit different…
H.I.T. Training proponent Ellington Darden, who came up with this method, describes it as:
- A 30-second slow negative repetition
- Followed immediately by 10 faster positive/negative reps (one second up, two seconds down)
- Followed by a finishing 30-second negative rep.
The entire set takes ~90 seconds; 70 seconds of it involves what he calls “Negative Un-Contractions.”
Here is a pic of Jordan Rapport who (it is claimed) gained 14lbs muscle in 14 days with this method…
My training philosophy is similar to Darden’s. He’s of that old-school Mentzer, Arthur Jones High-Intensity school of thought. A few years ago I bought his book ‘The NEW HIT Training- The Best Muscle-Building System You’ve Never Tried‘.
Describing the routine, Darden says…
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.
So when you can get 12 or more reps on those in-between reps, increase the weight next time.
HOW TO 30-10-30 NEGATIVES
Firstly, you need to use a weight about 80% of what you’d normally use for 10 reps-to-failure. Since we use an 8-12 rep range in free THT Training, use 80% of the load you normally use in your THT lifts.
So if you normally barbell bicep curl 100lbs for about 10 reps, use 80lbs or less.
30-10-30 FORM INSTRUCTIONS
Raise the bar to the top (or have someone lift it up there for you).
STEP 1: Lower to the bottom and take a full 30 seconds to do so
STEP 2: With no rest, then perform 10 regular reps (or less if that’s all you can do)
STEP 3: Then repeat step 1 – a long 30-second negative to the bottom (or just do as long as you can).
THE FULL 30-10-WORKOUT
Ellington Darden recommends the following 8 exercises as best suited for 30-10-30. This is the full workout. 8 total sets and in this exact order…
- Leg Curl Machine
- Barbell Squat
- Calf Raise on Machine
- Pulldown on Lat Machine
- Barbell Bench Press
- Barbell Curl
- Barbell Overhead Press
- Barbell Reverse Curl
Darden recommends you do this workout just once a week (no other training) for 8 weeks. If you want further info on how to perform each of the above exercises, he breaks it down near the bottom of this article.
Do I believe it? 14lbs in 14 days? No. Even if there was some muscle memory going on there, I still don’t see 1lb muscle per day as possible. But don’t ‘throw the baby out with the bath water’. Advanced Techniques do work – they form the basis of my ‘Blast’ workouts and have added inches of new muscle to those who use them (Shoulder Blast | Arms Blast | Chest Blast | Leg Blast) …so there’s no harm in giving this new method a go. Why not try one set of one exercise done in 3-10-30 fashion? See if you like it.
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
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