So it's time for another NUCLEI OVERLOAD EXPERIMENT and this time it's going to be painful. Like... VERY PAINFUL. Probably the most painful experiment yet because I don't know about you but I've never trained legs every day for 30 days!
But to be honest, I think I'm the most excited about this experiment when compared to the others I've done so far because that in itself is a challenge on it's own.
I know my legs are going to be incredibly sore, especially during the first week. But I am going to push through and make it happen!
1. Take some before photos of your legs. I recommend "Front, "Back" and "Side"
2. Measure your legs! I am only going to measure my thighs, but you can measure your glutes as well.
3. MAKE SURE YOUR FORM IS CORRECT!
Guys, the most painful thing you can do besides squatting for 30 days.... is squatting with BAD FORM for 30 days. So if you have some flexibility, mobility or form corrections that need addressing here is a really great video I made to help. CLICK HERE
But here are some QUICK NOTES!
1. Make sure the barbell is resting across your SHOULDERS and not your NECK!
2. Make sure you squat to parallel.
3. Keep your CHEST UP and CORE TIGHT as you squat. DO NOT BREATH OUT until back at the starting position (TOP).
For this challenge I'm going to be squatting 185lbs for 10 SETS OF 10 REPS. The overall goal is to get it done as fast as possible and I am going to try to limit my rest period to 60 seconds.
BUT, if you're getting SORE.. then lower the weight. If you get a bit stronger... then raise the weight. But just remember this is not a workout where you're trying to kill yourself. You should have an RPE of about 6 - 7 out of 10. Also, you don't NEED to use the same weight on all the reps. The goal is to make it to 100 so make adjustments when needed.
As for how to incorporate this into your current programming I would suggest removing squats from your workouts and on your "actual" leg day I would start with the 100 reps challenge before doing anything else. then it will be up to you to gauge the rest of your workout based on your fitness level.
and lastly, remember everyone that YOU WILL NOT SEE MASSIVE GROWTH IN 30 DAYS! The goal of this challenge is to increase your Mind-Muscle Connection and hopefully create more myonuclei within the muscles being trained so that as you continue on your fitness journey we can see more overall growth in these areas.
However, some of you may see some noticeable changes and if you do it's more than likely because you are a newbie lifter, have never trained your legs more than once a week OR maybe your legs used to be bigger than they are now and the increased volume helped them "pump back up" so to speak.
So post your "BEFORE" pics below and LET'S TAKE THE CHALLENGE TOGETHER!