u/Reyvos

It seems settled that 10-20 sets of 5-25 regular reps will result in hypertrophy and greater strength. But how about for eccentric-based weight lifting? It probably goes by how many seconds per week the muscle’s under tension.

I discovered eccentric lifting after reading Ellington Darden’s book with his 30-10-30 method (30 second eccentric, 10 reps, then 30 second eccentric again). It takes about 90 seconds and he only advises to do it once per muscle group per week which is so different to regular wisdom.

I wouldn’t mind doing more if it results in greater strength and hypertrophy. I really enjoy eccentric lifts as one set’s shorter than doing 3 sets, the weight is lighter although you exhaust your muscles anyway due to time under tension, and seems less prone to injury.

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I have free access to a small gym once a week for 2 hours. The good thing is no one else is there so no waiting around. I also have a few parks around with bars and mechanical equipment using body weight any day of the week, which I improvise for all muscle groups.

I’m aiming for some hypertrophy and functional strength. I’d a 4 day upper-lower split but i have to cram all major stuff in just 2 hours at the gym, then use the park for everything else.

I’ve been using the gym in different ways and now plan this routine:

Ellington Darden’s 30-10-30 method (30 seconds eccentric, 10 reps, 30 seconds eccentric, all in just one 90 second set):

1. bench press (chest)
2. Inverted row (back)
3. Overhead press (shoulders)
4. squats
5. deadlifts
6. barbell bicep curls (biceps)
7. Rope pulldown (triceps)

Then 3-4 regular isolation sets to failure of:

8. Incline dumbbell press (chest)

9. seated row (back)

10. cable shoulder lifts (shoulder)

11. Bulgarian split squats

12. planks (abs).

At the park I do 3-4 sets for each muscle group.

What are your thoughts? I frankly love the 30-10-30 method as you do just one set but it’s really intense so it might be an equivalent of 3 sets.

You might know the feeling if you’ve done it: you can literally choose to squeeze those isolated muscles because you have full perfect control over the slow movement because you’re not ego lifting. By end end you’ve reached your desired reps, feel tired bit feel really great.

You might know the feeling if you did bad form because it was too heavy: you’re struggling hard to move the weight and using every muscle and momentum you can, hoping it’ll somehow reach the end. Then afterwards you wonder if it’s too heavy and you should go down in weight.

With 30-10-30 you spend 30 seconds slowly doing one eccentric rep, then 10 normal reps, then a 30 second eccentric again. You only do 1x set as your muscle spends 90 seconds under tension. The workout is faster than a traditional workout (eg. about 7 sets and your whole upper body’s done).

I know traditional sets work which is why most people do them. 12-20x sets a week per muscle group and you’ll make progress for sure of you’re doing it right. But just 3x 30-10-30 sets a week per muscle group? It feels too good to be true of it would work.

I’ve been looking at surveying careers for FIFO as it’s pretty easy physically and mentally, ample jobs available, and only 1-2 years at TAFE.

But then I read that surveyors are among the lowest paid FIFO workers, only above the labourers but way lower than concreters. Not sure how accurate that is though.

What do you think is the best trade in FIFO jobs?

For a teenager who will go to university eventually, their first job at 14 will ideally teach them transferable skills and knowledge. It could be completely unrelated to their career, but still helpful for their future life.

What would you recommend?

McDonald’s: learning how a highly successful, efficient global business operates. You learn to work fast, cleaning, how food’s made. You can learning and value systems operations.

Own business: our local government provides $1,000 seed funding for young entrepreneurs with the best idea. A simple example is lawncare so you buy all the lawn care equipment you need free, then learn to build a customer base and self-discipline to run your own business.

Sales: It’s tough, unforgiving, but if your character can thrive as a salesperson you‘ll develop *very valuable* communication and character skills to carry you through any career in life.

Retail: learn customer service skills, how to run a store.

Other: ?

No one I know was ever told “if you want to become rich, become a salesman Little Bobby”. It was always doctor, lawyer, finance, maybe Engineer. But sales? They don’t even have degrees for it.

It makes sense of course: if you can earn a lot of commission you could do well. But so is owning a small business, and few become wealthy.

Are these salespeople earning over $300K like the top 1% of salespeople when the average salesman makes far less? I can’t get my head around it.

Australia’s median income is ~AU$100,000 [UD$70000, €61,000], though for males alone it’s higher (edited).

The lowest Australian full-time surveyor salary I’ve seen for 2+ years experience is $85,000 [US$60,000] in a state with low economic growth, so it’s below the median. In economically stronger states it’s normal to see $100,000+, so starting at the median

Then FIFO (fly-in, fly-out) wages are a whole different world. A Western Australian company is offering $120,000 for a survey assistant without qualifications or experience (10 days on, 4 days off) and BHP’s offering $170,000 for an experienced mine surveyor (2 weeks on, 1 week off). Seniors seem able to aim for around $200,000. All well above the median national income, but 12 hour work days in remote locations deters most people with relationships and families, which perhaps goes to show that for most people money isn’t everything.