Skip to main content

Scott Herman - 100 Pull-Ups a Day!

Let's see if we can finally take our pull-ups to the next level!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

This is my second experiment with "Nuclei Overload Training" and once again the results did not let me down! My traps and calves are definitely two areas that have never seen this much volume in such a short period of time and I’m fairly certain THAT was the main culprit behind the amount of growth I’m seeing now.

But regardless of the reason, I’m enjoying the challenge and I think for the next experiment I need to attack a bodypart that HAS seen a consistent amount of training volume over the course of my lifting career and that’s my BACK.

We all know that PULL-UPS are king and since my collab with Austin Dunham I've wanted to take my calisthenics to the next level. So I think starting with 100 reps a day of pull-ups is a GREAT place to start.

I would love to see more of you take on this challenge with me! Click the link below to follow my progress and if you make a free GOLD profile on my site you can upload your own photos and do the challenge with me!


10 SETS: 10 REPS

EVERY DAY!

STARTING PHOTO!  

DO THE CHALLENGE

WITH ME!

(POST YOUR STARTING PHOTOS BELOW!)




Need 1 on 1 coaching? Send me a direct message to learn more!
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

THE RESULTS ARE IN!  What do you guys think, see any difference?


I started 100 pull-ups a day (10 sets:10 reps) on MARCH 4th.  So what you are seeing below is APRIL 4th which was 30 days later and then MAY 12th which gave me another 30 days to rest and recover and eliminate any "inflammation" that could skew my results.



If you missed my video check it out below!!



Need 1 on 1 coaching? Send me a direct message to learn more!
IronliftingMan
IronliftingMan g Callen Fyfe
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2020
Posted

I did this right after the video came out. Really easy to jump into if you're supposed to lower the intensity anyway. I've been working on pullups for over 10 years, and doing any 12-15 set/week program on a conventional lifting block schedule would give me dubious progress. I started doing weighted for a few months but stopped after lockdown. That did help to the point where I could do wider grip without leaning back at all, but I would say that rep strength didn't get much more pumped.


I did 20 sets of 5, eventually getting my time between set completions from 2 minutes to 1 minute apart. After that it took me about a week to turn them into sets of 6. The workload started catching up to my left wrist/forearm a couple times which was remedied first with better thoracic extension on one side and also keeping my armpits opened downward, then by consciously pulling my hands out to the side and pretending a V-outline between my arms and the bar was like a bowflex band or something that I was making into a W(?). It was pretty sweet. I started doing sets of 7 but would get wrecked by that for the next day so just kept with 6 'til the end, finishing 16.66 sets all within 20 minutes.


With a mirror and scale alone I'm not confident in assuming the technical influence of NOT, but two things I know for sure is that I most probably did some progressive overload by frequency alone, and also now I can do effortless pullups at over 200 pounds. The effect of putting on mass seems to be more of a fitness differential involving calories and rest, though all the reactions I found online about how it's not worth reinventing the wheel are silly. Nutrition and rest are critical aspects but progression is the grind for me and this has helped like no other.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: IronliftingMan

I did this right after the video came out. Really easy to jump into if you're supposed to lower the intensity anyway. I've been working on pullups for over 10 years, and doing any 12-15 set/week program on a conventional lifting block schedule would give me dubious progress. I started doing weighted for a few months but stopped after lockdown. That did help to the point where I could do wider grip without leaning back at all, but I would say that rep strength didn't get much more pumped.


I did 20 sets of 5, eventually getting my time between set completions from 2 minutes to 1 minute apart. After that it took me about a week to turn them into sets of 6. The workload started catching up to my left wrist/forearm a couple times which was remedied first with better thoracic extension on one side and also keeping my armpits opened downward, then by consciously pulling my hands out to the side and pretending a V-outline between my arms and the bar was like a bowflex band or something that I was making into a W(?). It was pretty sweet. I started doing sets of 7 but would get wrecked by that for the next day so just kept with 6 'til the end, finishing 16.66 sets all within 20 minutes.


With a mirror and scale alone I'm not confident in assuming the technical influence of NOT, but two things I know for sure is that I most probably did some progressive overload by frequency alone, and also now I can do effortless pullups at over 200 pounds. The effect of putting on mass seems to be more of a fitness differential involving calories and rest, though all the reactions I found online about how it's not worth reinventing the wheel are silly. Nutrition and rest are critical aspects but progression is the grind for me and this has helped like no other.

@IronliftingMan Awesome to hear you made such good progress with your pull-ups with Nuclei Overload Training as well man! Doing them easy at 200lbs is impressive man!


Are you going to try NOT on any other muscle groups after this?!

Need 1 on 1 coaching? Send me a direct message to learn more!
IronliftingMan
IronliftingMan g Callen Fyfe
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2020
Posted
Posted By: Scott_Herman

@IronliftingMan Awesome to hear you made such good progress with your pull-ups with Nuclei Overload Training as well man! Doing them easy at 200lbs is impressive man!


Are you going to try NOT on any other muscle groups after this?!

I actually didn't think about it too much, but I knew I wanted to do it again. I thought maybe just go round 2 with pullups.


Though thinking about it, I think maybe military press since I feel my up pressing as one of my stronger natural movements. On the other hand my hamstrings are pretty underworked. Though not surprisingly I never got up and running with good deadlift form, so I'd probably go with a curl for if I did that.

IronliftingMan
IronliftingMan g Callen Fyfe
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2020
Posted

Oh yeah, duh, btw thanks a ton. Love what you put out in your videos, and had a blast running this.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: IronliftingMan

I actually didn't think about it too much, but I knew I wanted to do it again. I thought maybe just go round 2 with pullups.


Though thinking about it, I think maybe military press since I feel my up pressing as one of my stronger natural movements. On the other hand my hamstrings are pretty underworked. Though not surprisingly I never got up and running with good deadlift form, so I'd probably go with a curl for if I did that.

@IronliftingMan My pleasure! Glad you find it all so helpful man!


And those sound like awesome options for another round of Nuclei Overload Training! Just remember that if you do pull-ups again, you want at least that 14 day window of recovery after the last 30 days.


I'd say go for the overhead press or hamstrings next, then maybe hit pull-ups again at a later date!

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .