After Decades of Training, This Is What Works

One Perfect Rep.
That's All You Need.

I've lifted every way there is. Fast reps, slow reps, high volume, low volume. After meeting with Dr. Ellington Darden and years of experimentation, I found what actually works: one focused, intense rep per exercise.

1
Rep per exercise
8
Exercises total
30
Minutes, twice weekly

The 30-20-40 Protocol

30s
Lower
->
20s
Lift
->
40s
Lower

90 seconds of continuous tension. One complete rep.

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How I Got Here

A Conversation That Changed Everything

Years ago, I had the opportunity to meet with Dr. Ellington Darden, one of the foremost researchers in high-intensity strength training. We talked about negative resistance training - the lowering phase of a lift - and why it matters so much more than most people realize. Your muscles are significantly stronger when lowering a weight than when lifting it. This is basic physiology, but almost nobody trains to take advantage of it.

Darden explained how Nautilus machines were specifically designed by Arthur Jones to accentuate this negative phase. The cam systems, the resistance curves, the entire engineering was built around providing optimal resistance through the full range of motion - including proper loading during the eccentric contraction.

"The negative is where the real work happens. Most people throw the weight up and let it drop. They're missing the most productive part of the exercise."

That conversation planted a seed. Since then, I've experimented with every training method: traditional bodybuilding splits, high-volume programs, powerlifting protocols, super-slow training, drop sets. I got results from many of them - and injuries from several.

What I kept coming back to was this: every repetition is an opportunity for something to go wrong. The more reps you do, the more your form degrades. Fatigue accumulates. You start compensating. And eventually, something gives.

So I started asking: what's the minimum effective dose? How few reps can you do and still get the training effect?

The answer, it turns out, is one. One rep - if it's slow enough, controlled enough, and intense enough - provides all the time under tension your muscles need.

Why Machines Are Ideal

Arthur Jones designed Nautilus equipment specifically to provide proper resistance throughout the entire range of motion. For one-rep training, this matters enormously:

  • Full-range resistance - No dead spots where you can rest
  • Accentuated negatives - Proper loading during the lowering phase
  • Safety - The machine catches the weight if you fail
  • Stability - You can focus on the muscle, not on balance
  • Controlled path - Consistent movement pattern every time
The Logic

Fewer Reps = Fewer Problems

The math is simple. Every rep is a chance for something to go wrong.

! Conventional Training

  • 10 reps x 3 sets x 8 exercises = 240 reps
  • Each rep has 2 turnaround points of peak stress
  • That's 480 moments of maximum joint loading
  • Fatigue accumulates, form deteriorates
  • Reps 8, 9, 10 are grinders with compromised form
  • One bad rep can mean weeks of recovery

+ One Rep Training

  • 1 rep x 1 set x 8 exercises = 8 reps
  • 97% reduction in repetitive stress
  • Complete focus on every movement
  • No fatigue-induced form breakdown
  • Slow movement = early warning of problems
  • Years of training without injury

The Time Under Tension Equation

10 reps
x 3 seconds each = 30 sec
=
1 rep
x 90 seconds = 90 sec

One slow rep provides three times more time under tension than a conventional set - with 97% fewer movements.

The Method

The 30-20-40 Protocol

One continuous movement. Maximum negative emphasis. Total focus.

One Rep, 90 Seconds

Emphasizing the negative phases where muscles are strongest

30s
Lower
->
20s
Lift
->
40s
Lower
90 seconds
Total time under tension
70 sec
Negative (lowering)
20 sec
Positive (lifting)

The 70/20 split maximizes time in the eccentric phase, where research shows the greatest strength-building stimulus occurs.

The Program

The Complete Workout

Eight exercises. Eight reps. Done in 30 minutes.

Full Body One-Rep Workout

Perform twice weekly with 3+ days rest between

1
Leg Press
1 rep
2
Leg Curl
1 rep
3
Leg Extension
1 rep
4
Chest Press
1 rep
5
Seated Row
1 rep
6
Shoulder Press
1 rep
7
Lat Pulldown
1 rep
8
Bicep Curl or Tricep Extension
1 rep
8
Total Reps
~12 min
Under Tension
~30 min
Total Time

Execution Notes

  • Use machines - Nautilus or similar quality equipment
  • Weight selection - About 50-60% of your normal 10-rep weight
  • Timer visible - Watch or gym clock with seconds
  • Rest 2-3 minutes between exercises for full recovery
  • Focus completely - No phone, no conversation, total concentration
  • Progress by adding weight when you consistently hit all target times
Questions

Common Questions

Yes. Muscle growth is stimulated by time under tension and mechanical load, not the number of repetitions. A 90-second one-rep set provides three times more time under tension than a conventional 10-rep set. The research is clear: 60-90 seconds of time under tension is effective for hypertrophy.

Your muscles can handle approximately 40% more load during the eccentric (lowering) phase. Research shows eccentric-emphasized training produces up to 50% greater strength gains. The 30-20-40 protocol puts 70 of its 90 seconds in the negative phases, maximizing this effect.

Start with about 50-60% of what you'd normally use for 10 conventional reps. The extended time makes this weight brutally challenging. If you can't maintain smooth, controlled movement for all 90 seconds, the weight is too heavy.

This method is arguably the safest form of strength training available. By reducing your workout to 8 slow, controlled movements, you eliminate almost all injury risks. The continuous, smooth motion puts no impact stress on joints. Many people with joint issues find this allows them to strength train effectively when conventional methods caused pain.

Twice per week with at least 3 days between sessions. Because each rep involves 90 seconds of intense muscle tension, recovery demands are significant. Each session takes about 30 minutes, so you're investing roughly one hour per week in strength training.

Ready to Try It?

Start with one exercise. Try a leg press with the 30-20-40 protocol. Feel the difference between one focused rep and a conventional set.

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