Ebook , by Ellington Darden
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, by Ellington Darden
Ebook , by Ellington Darden
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Product details
File Size: 52283 KB
Print Length: 320 pages
Page Numbers Source ISBN: 1635653258
Publisher: Rodale Books (January 29, 2019)
Publication Date: January 29, 2019
Sold by: Random House LLC
Language: English
ASIN: B07C9WT97Q
Text-to-Speech:
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Amazon Best Sellers Rank:
#71,466 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
I was severely disappointed in this book because it is just a regurgitation of protocols espoused in the early '80's. Restrict calories, eat 6 small meals a day, drink a gallon of water a day, lift focusing only on negative reps. While this protocol will cause you to loose fat, it is known to be unsustainable by the public at large due to its method of caloric restriction. 1,400 calories per day for a healthy, active male becomes psychologically difficult to maintain over the long term. The 6 small meal a day protocol has been debunked as unhealthy, leading to prolonged elevated blood sugar levels and decreased insulin sensitivity; the opposite of what you want for maintaining fat loss. "Superhydration" from drinking a gallon of cold water a day... no medical basis for this. I would also caution any practitioners to not overdo the negative focused weight lifting. While negatives are better for adding muscle mass, negative only lifting can create proprioception issues. His 30/10/30 protocol does avoid this by including the 10 "normal" reps, but because it is still so negative focused I would be wary. This is one book I can say I received zero value from.
I've followed Darden since the early 80s and his materials are a welcome breath of real results and real science in a falsified marketing society. What I find so interesting is as a trainer I am able to duplicate his results real world with my own clientele. This is another win win book. With that said, much of the material is simple and very much like his other reads with slight differences. It is beyond most trainers ability to fathom. I tell all my clients until you have tried it 100% as written yourself, reserve comment. Do it, log your results (properly) and then comment. I have used this specific protocol he teaches here with results. Dr Darden is the real deal! Great read, 2 thumbs up.
Darden is a PhD who knows how to conduct studies and report the results. Since the death of his mentor, Arthur Jones, in 2007, Darden has progressively tested and developed his own ideas about negative-accentuated exercise. He uses small, self-selected groups and includes far too much anecdotal material. This isn't hard science, but it is valuable information. Anyone who follows the admittedly demanding instructions should expect good results. The emphasis is on weight loss, but guidance is included for those already lean who want to add muscle. The book needs refinement and much more rigorous editing, but the bottom line is Darden's negative-accentuated exercise protocols work
I saw the article in T-Nation and thought I would give it try. I had been stalled out with Keto and Paleo variants and was surprised on the higher carb requirement this diet recommended. I made some modifications to the recommendations-slightly higher calories and cold showers instead of cold baths. I also have a hard time sleeping so getting the recommended sleep was not possible. I did lose 15 pounds in 19 days and felt great. I then had hernia surgery and have come back using a modified weight lifting routine (BFR) due to my weight lifting restrictions. I have continued to lose at a slightly slower rate (0.5 lbs/day), but I am getting close to my goal and am currently at approximately 20% body fat so I would expect a slowdown. I am extremely happy to have discovered this technique for weight loss and will always be able to implement if I start to gain weight again.
If you read and follow the information in this book you will get rid of fat, build muscle and feel a whole lot better. I'm 62 and have so far have lost about 25 lbs. of fat and put on a few pounds of muscle. I think the 30-10-30 strength training protocol is very effective and efficient. Including the warm up and cool down I'm at the gym no more than 40 minutes. The 30-10-30 allows about 90 seconds of time under tension per set and 2/3 of that time is in the eccentric portion of the movement. Couldn't be happier with the results so far and this is something that can be sustained over the long term.
this book is a great read and the instructions are easy to follow, the negative workouts are brutal and it works for weight loss as I lost 5 lbs in 10 days...….the only issues I have with the methods is the consumption of processed foods, I would prefer using whole foods as a guide towards health, the other issue I have is I am not so sure the 30-10-30 is for bodybuilding....I lost 5 lbs but I am not sure it was fat loss or muscle losshowever, the book is very easy to follow, I would recommend to anyone that wants to lose weight
Dr. Ellington Darden’s latest book is well researched and easy to read. His repetition protocol 30/10/30 is by far the best of any I’ve personally ever tried. If you want to loose fat, this is your book!Marc
No junk science, just a detailed, easy to follow plan for losing fat and gaining muscle. Very informative. I received the book along with some dryer sheets in the same order and noticed the price of each was about the same, quite a bargain for the book!
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