On another 30-10-30 thread I posted up my 30-10-30 negative emphasised routine and most recently an update with what I have planned in regards changes to the routine whilst still retaining the negative emphasis behind it.
I was asked to explain my rationale behind the changes and it was suggested (wisely in my opinion) to start a new thread .
Rather than go into all the specific changes i made (as in reality they are mostly just variations of Dr Darden protocols which I have adapted for myself ) I will explain my reasons for doing so , and list a couple of examples to back up my reasoning.
Firstly, i am a massive “variety” advocate for advanced bodybuilders (provided there is a regular means of measurement contained within a training routine) .
I also felt that after 3 cycles of my current routine I was beginning to see the quality of reps in some exercises drop a tiny bit , whilst in others I was noticing no improvements in some of the muscle groups being worked , despite resistance increases.
So for the former my focus is to change the protocol , whilst in the later I will change both the protocol and TUL.
In the past I have gotten little out of negative emphasised exercise, but I feel that Dr Darden is on to something with these protocols and so I am exploring this direction in negative emphasised training in an attempt to maximise my results.
With the barbell squat I have found 30-10-30 productive, but the last reps of the middle segment and the last negative are extremely tough. To maintain that level of quality effort with increasing loads over any period of time is an impossible task for someone training alone. But I will certainly be returning to it again at a later date
My 8-16-16-32-8-16 variation i am replacing it with provides a similar TUL and negative emphasis , but the pyramid nature of the reps mean that when fatigue and breathing reaches it’s highest , i only have to do a 16 second negative instead of a 30 second one.
I don’t know if it will work. But I love trying new variations and techniques.
The Pulldown i have not only changed protocol , but also lowered TUL , as I felt it was too high for my biceps.
The method I have replaced it with is based on is the 60 second negative chin up. It is called 10s-20n-10s-20n .
So it is one slow negative Pulldown, except you begin with a 10 second static in the contracted position, then lower slowly to halfway in 20 seconds, then another 10 second static , followed by a 20 second negative in the bottom half.
Again it is another experimental technique, and for many people it is far more complicated than it needs to be.
But for myself , I love these variations .
The two main points to take from this post are the importance of criticality analysing your routine , and secondly to adapt any programme to yourself .