So today I tried my first 30 10 30 workout. Not really knowing what weight to use I just guessed what 80% of my usual rep weight was and started with that . I usually stopped the 10 rep part around 7 or 8 reps so as to leave at least two reps in the tank , or so I thought ? It was pretty funny how little weight I was using on some movements but it reminded me of the times I was at a muscle head gym and using 5 or 10 pound dumbbells for laterals ( which looked pathetic) but I knew it was working the delts better than those who threw up 30 pound dumbbells! The worst part was when I found I could really feel the chain clunks when going slow on the 30 second parts. A friction or chain free machine would be better for that part. Now Iām not getting that pumped up feeling I would get with 2 sets of 20-15 reps but I donāt know how important that feeling really is as far as promoting growth? I felt half as tired when I finished compared to my usual 2 sets of 8ā15 rep sets. It was like I was just warming up for the big event to come and Iām thinking thatās good!
I skipped my crazy negative chin efforts today to see how this 30 10 30 workout feels the next day. Those chin efforts can really be draining just by themselves!
Scott
I have used 30/10/30 for my last 2 workouts and I am very impressed. It will take a few more sessions to perfect it but I can feel a strong stimulus. It feels very easy on my 56 year old joints too. I also noticed after Saturdays workout I just felt pleasantly tired around bedtime rather than drained and irritable like was when I pushed the same workout to failure with heavier weight.
johny,
What you have felt after those two 30-10-30 workouts is exactly what the doctor ordered. Hip, hip, hurray!
Thanks for that and I think this is exactly what I need to continue to train into my mature years.
===Scott==.
I find it interesting how many say they are irritable and drained after a workout. I generally feel better after a workout and the stress relief had during the workout makes me less irritable than I might be otherwise. Occasionally I would do way too much like a few workouts ago where I did to many negative chins and dips etc and I felt drained for a while but that would go way in a hour or so.
Iām with Scott.
In the immediate aftermath of a workout iām spent. But within 30 minutes i am pretty much (not 100% though) back to normal.
Once I sit down and relax I usually get a nice sense of fatigue and stress relief.
Mark
Really? Iām usually knackered for the rest of the day - but then Iām oldā¦ and at least 30% bodyfat 
Possibly my former years of running, swimming and cycling have a little spill over that helps me recover fairly quickly ? It seems if Iām dragging after a workout I most likely did to much or pushed to hard. I think this 30 10 30 should help with those of us who try to push the envelope to much?
Scott
The thing that make me irritable is dietingā¦ If I get into a calorie deficit, and stick with it a few days, I will start to become pretty irritable in the morning, before I get breakfast.
Workouts generally leave me with a pleasant feeling of fatigue. (Doing a rush factor workout, which I almost never do any more, will produce a more acute and immediate level of fatigue.) Depending on how much volume Iāve done, I may feel like taking a nap later on. Of course, if Iāve done a lot of eccentric work, or to failure training, I tend to be more sore the next day or twoā¦
Overall, as Iāve gotten older, the approach of training very intensely, and infrequently works less well than it used to. These days, Iād rather train with less intensity and more frequently, because I feel better more of the time, i.e., less severe workout hangovers, if you willā¦
I train at night, so its eat and relax (excluding the 20 visits to the toilet !! )
Mark
Day 2
This workout went much better though it was still very demanding.
Incline press 185/30.8.30
Supinated pulldowns 180/30.8.30
Smith overhead press 150/30.7.25. This was very difficult. The second eccentric I could not hold it the 30 s
V bar pulldowns 180/30.6.20 probably too heavy very demanding
At this point my heart rate was 160 bpm
Still feeling pretty good and can tell the lower loads made a difference.
Dips body weight /30.6.20. In the second eccentric I literally failed here. I still felt good at this point.
Preacher curls 75/30.8.25.
Hammer strength horizontal leg press 490/30.8.20
This exercise was brutal the second eccentric I couldnāt hold for the whole 30 s
I stood up and my right quad spasmed I sat down for 10 minutes stretching and it went away. Heart rate reached 170 ish after this exercise, I am 49 so this has to be close to max. I have done several
Vo2 max tests over they years and have never been able to achieve heart rates this high during those cv tests.
One legged standing calf raise 90/8. 2-2 tempo
Completed the workout in about 35 minutes. I was taking about 3 -4 minute tests between sets.
All in all this was much better than last week. I felt like I am actually adapting to the workload and cardiovascular conditioning of having sets that last 75-90 s.
One thing I did during the pulldowns and pressing movements was following the normal reps and right before the last eccentric I would adjust my hands on the bar by racking the weight for a half second or so.
I feel like this was a good day 2 and the load was much better on most exercises.
I took some skinfold measurements this week to give me some data on my beginning body fat and lean mass and will reassess after 6-8 weeks.
However I am not going to be dieting.
I may add a day of cardiovascular training per week. I am not so sure about only having one day per week of exercise considering my overall health that is good.
Please forgive any grammatical or spelling issues I am doing this from my phone 
What you have described sounds to me like you are very much in the range of achieving good results. Keep going.
@mht, no matter the age, one can always benefit from cardiovascular work. You were āvery anaerobicā in HS but that was greater than 30 years ago! Whatās the point in having healthy looking skeletal muscle when your most important muscle is in poor shape? Antidotally, Iām 56, and by walking 2 miles, 3 days per week, have reduced RHR from 58 to 49 BPM in 5 months. That was the only change I made.
Something to chew on.
Hi believer. Yes I am going to work on some extra movement throughout the week. I am actually going to attempt to lose some body fat but not diet to much. My wife would like to go walking few miles per day and that is a great idea.
On another note I feel much better today than I did at week at this time. I look forward to next Friday and see how much more I can improve.
Iām currently lifting 2 days a week:
Wednesday - chest , back and shoulders
Saturday - biceps, triceps, forearms, legs
I completed my first week 30-10-30 but I think I need to just lift one day a week full bodyā¦this is a very demanding programā¦at age 58 my recovery isnāt as good as when I was young
Hi Bob.
I thought about splitting the workout into two sessions per week but decided against it. From the first workout it took me about 3-4 days to feel like i may be able to workout again. I did feel 100 percent ready for the workout after the 7 days of rest and at this point I do think that may be the best choice for me.
Today I am quite sore across all major muscle groups from yesterdayās workout and I suspect that will continue until Monday or Tuesday of next week.
I do think this is a unique workout that sill hopefully result in more muscle mass.
Hi mht,
During my previous trials of 30-10-30 I started out twice weekly in a similar routine as yours. After a couple of weeks I felt overtrained and shifted to a session every fourth day. Worked better. Had I continued, I would have chosen an every fifth day approach. Bearing in mind, I never tried once weekly.
Best of luck!
Is 30-10-30 only meant to be temporary? Like maybe do a month or so and then go back to conventional training? Maybe long term it could lead to overtraining for someā¦Iāll say this: my back workout this past Wednesday 3 days ago my lats are still sore and pumped outā¦I did the negative program on pull ups, pulldowns, seated cable rows but may done too much ending with a conventional set of Nautilus pullovers
Hi Pettersson.
I am going to stick with the once per week setup for now. I do think this is something I will continue for at least 6-8 weeks. The seven days of recovery were needed for me. By day 7 I was ready and willing to go hard at the session but i donāt think i could do this twice per week perhaps if I split the work out in half but certainly not adding in a lot of exercises.
One other note of interest that first workout took me 48 minutes and this weeks I was able to complete in 35 minted of course I did lighten the load by about 20%. This is a fun experiment.
Hi Bob. That seems like a lot of back work especially considering the time a muscle is under tension. I am going to give my program a good 6-8 weeks and see how things go. I do want to add in one exercise for the posterior chain but at this point I donāt want to add in much due to the severity of the program.