Forums

Results 1 to 21 of 21
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 10-13-19, 12:05 pm (EDT) #1

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 13, 2019, 12:05 pm

    Alright guys, there has been a lot of talk about Nuclei Overload training and the science seems to make sense.  The basic definition of this type of training is:

     

    Nuclei Overload: Training focused on increasing the total number of nuclei in your muscles cells and as a consequence increase your overall muscle mass.

     

     

     

     

     

    A lot of research behind this talks about people who have labor intensive jobs using the same muscle groups everyday and as a result have gotten much bigger and stronger than the average person hitting the gym.  Well, that is the real world example to help make the concept more relatable, but the science behind it is as follows.

    • Muscle cells are the only body cells that can possess multiple cell nuclei.
    • Each cell nucleus can only supply a limited area of cell plasma. When the muscle cell reaches a certain size, it cannot continue to grow unless the number of its cell nuclei increases.
    • If the training causes micro injuries of the muscle tissue, so-called satellite cells are activated, which repaired the damaged muscle cell and fuse with it. In this way, they release their own nucleus into the muscle cell. Thus, the muscle cell has more potential for further growth.

    Here is a really great article I found you guys can check out if you decide to try taking your gains to the next level over the next 30 days with me!

    https://nucleus-overload.com/nucleus-overload-training/

     

    BUT NOW!  IT'S TIME TO GET STARTED!!!

     

    But first, maybe pick up some PROTEIN and BCAAs to ensure you are recovering from your training!

     

    I can FINALLY offer you guys 15% off all BSN products! Just use code "SCOTT15" at checkout for 15% off your entire order!

     

    Once you've selected your products click VIEW CART to enter the code!

     

    SYNTHA-6 - https://www.gobsn.com/en-us/product/syntha6

    AMINO-X (BCAAs) - https://www.gobsn.com/en-us/product/aminox

     

    DO THIS EVERDAY FOR 30 DAYS STRAIGHT!

     

    This is the way it's going to work. I'm going to superset Alternating Biceps Curls with Power Shrugs performing sets of 10 reps going as heavy as I can for those 10 reps and only resting about 30 - 45 seconds between sets. If you have to increase or decrease the weight as the sets progress that is ok. Listen to your body, and surpass your limits! NOW LET'S GROW!

     

    EXERCISE #1 - Alt. Biceps Curl - 100 REPS (10 At A Time)

     

    EXERCISE #2 - Power Shrug - 100 REPS (10 At A Time)

    FIRST 50 REPS - FRONT POWER SHRUGS

     

    SECOND 50 REPS - REVERSE POWER SHRUGS

     

    NOTE: Make sure you use WRIST STRAPS!

     

    WANT TO TAKE ON THE CHALLENGE WITH ME? JUST REPLY TO MY POST HERE AND UPLOAD YOUR STARTING IMAGES! I WILL POST MINE BELOW AS AN EXAMPLE!

     

    MY CURRENT BICEPS SIZE: 16 1/4

     

    FRONT: October 10th, 2019

     

    BACK: October 10th, 2019

     --r

  • Posted On: 10-13-19, 9:30 pm (EDT) #2

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 13, 2019, 9:30 pm

     

    Just finished DAY 1 of my 30-day challenge.

     

    I decided to stick with the 35lbs dumbbells for all 100 reps of the DUMBBELL CURLS. The first 30 reps or so were not super hard. But once I passed 30, each set of 10 reps was getting to that point where 8, 9, and 10 were "hard" which is exactly what I wanted.

     

    For the POWER SHRUGS, I started with 315lbs, but after my first set decided it was a little too heavy for the high volume and bumped it down to 275lbs. One thing I did notice is that when I switched to the REVERSE POWER SHRUG for reps 50 - 100 that the stretch on the biceps was AMAZING! Just make sure you keep your elbows LOCKED during your reps.

     

    Then, instead of resting between the superset of CURLS and SHRUGS I decided to do sets of 20 reps of CUNRCHES because.. why not? There is always time for more ABS!

     

    I am REALLY EXCITED to see if Nuclei Overload Training holds REAL value. I can research this topic all day, but I will never know for sure until I try it myself and to be honest, I don't trust most people. I guarantee A LOT of the people who say it works wonders are on steroids and a lot of the people who say it DOESN'T work don't know how to train with the right intensity.

     

    Well, I am a lifetime natural athlete and I understand my body very well so I am confident that by the end of these 30 days I will have a REAL and SOLID answer for all of you!

     

    Now... ANYONE ELSE DECIDE TO JUMP IN AND JOIN ME?!

  • Posted On: 10-14-19, 9:24 am (EDT) #3

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 14, 2019, 9:24 am

    Starting my own new routine today... well new-to-me. Doing the Push-Pull-Legs routine. I've lifted before but it's been a while and I did a similar routine years ago and really liked it so it's back in the saddle again with morning workouts before work.

  • Posted On: 10-14-19, 10:05 am (EDT) #4

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 14, 2019, 10:05 am
    Posted by: PsynapticHero

    Starting my own new routine today... well new-to-me. Doing the Push-Pull-Legs routine. I've lifted before but it's been a while and I did a similar routine years ago and really liked it so it's back in the saddle again with morning workouts before work.

    That's great! Do you plan on trying some nuclei overload training as well?

  • Posted On: 10-14-19, 9:32 pm (EDT) #5

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 14, 2019, 9:32 pm

    I may try to incorporate it once I learn more about it, but for right now I'm just trying to build up my strength and my old habits.

  • Posted On: 10-14-19, 10:21 pm (EDT) #6

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 14, 2019, 10:21 pm

    You got me pumped up! I'm going to do this. I would love to go home for the holidays with bigger biceps.

  • Posted On: 10-16-19, 4:51 pm (EDT) #7

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 16, 2019, 4:51 pm
    Posted by: PsynapticHero

    I may try to incorporate it once I learn more about it, but for right now I'm just trying to build up my strength and my old habits.

    @psynaptichero That sounds awesome man! Can't wait to see the progress you make! Be sure to take some BEFORE photos 😁 

  • Posted On: 10-16-19, 4:52 pm (EDT) #8

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 16, 2019, 4:52 pm
    Posted by: Pikaninja12

    You got me pumped up! I'm going to do this. I would love to go home for the holidays with bigger biceps.

    @pikaninja12 Awww yeah! Join in man! Let's get huge biceps together!

  • Posted On: 10-16-19, 9:54 pm (EDT) #9

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 16, 2019, 9:54 pm

    Day 4 is complete and I feel AMAZING!!  



    Quick update.


    - A lot of you have been asking me if I am still doing my regular training.  The answer is YES and NO.  The only big changes I have made is that I am not doing my BICEPS exercises and when I am performing any back movements, I test the water first with light weight as biceps are a secondary mover in all back exercises.  Now, because we are not overloading the biceps with super heavy weight for the Nuclei Overload Training, they don't seems to be bothered too much by the heavy back movements.  I was especially worried with BENT-OVER ROWS as I focus a lot on heavy negatives.  Biceps were definitely feeling it, but not to the point where I thought I would injure myself.


    - Today was the first day I felt a bit of tightness in my elbows, which some of you said might happen.  HOwever, I was able to easily fix this by using my theragun and foam roller on my chest, back, shoulders, lats and arms.  Took about 10 - 15 minutes to lightly hit all the areas and I was good to go.


    - As for weight, I am now completing all 100 reps with 40lbs dumbbells doing sets of 10 and I am using 315lbs for the first 50 FRONT Power Shrugs and 275lbs for the REVERSE Power Shrugs.  Reverse Power Shrugs place more strain on the biceps so I am taking it a little easy for now, but if you want to just complete all 100 Power Shrugs in FRONT, that is ok.  Or some of you are ONLY doing biceps so you do not need to worry.  I am trying to improve BICEPS & TRAPS, that is the only reason why I am doing the super set.


    - REST PERIODS: I am still doing FLOOR CRUNCHES instead of "resting". I complete 20 at a time for a total of 200 when I am done.  So far, my core feels tighter ad I am loving it.  Definitely recommend you do it too!


    - MORE VASCULARITY: during todays workout I also noticed that the veins in my arms and neck are becoming much more pronouced like they used to be.  Seems like all that extra bloodflow is really helping!  LOVE IT


    If any of you are on this journey with me, PLEASE POST YOUR PROGRESS BELOW!!  Keep up the great work!

  • Posted On: 10-17-19, 5:34 pm (EDT) #10

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 17, 2019, 5:34 pm

    Heya! so I am about to begin day 4 of my bicep nuclei training. I have already noticed a bigger pump in my arms. I will take some legit before photos today before I do it so I can see every 10 days how I am progressing.


    One question I have is, I only have 35lbers at home and not much else for a home workout, so I cant do shrugs as a superset. I will start doing the abs inbetween now too, but is there something else I can do, body weight?  I mean, for me, the 35lbs are pretty hefty to get to 100, but its too light for shrugs. Just thinking if there is anything else I coud add....or maybe I should just do the biceps and abs and go to the gym more lol.😀 

  • Posted On: 10-22-19, 5:29 pm (EDT) #11

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 22, 2019, 5:29 pm
    Posted by: Kris_Krop

    Heya! so I am about to begin day 4 of my bicep nuclei training. I have already noticed a bigger pump in my arms. I will take some legit before photos today before I do it so I can see every 10 days how I am progressing.


    One question I have is, I only have 35lbers at home and not much else for a home workout, so I cant do shrugs as a superset. I will start doing the abs inbetween now too, but is there something else I can do, body weight?  I mean, for me, the 35lbs are pretty hefty to get to 100, but its too light for shrugs. Just thinking if there is anything else I coud add....or maybe I should just do the biceps and abs and go to the gym more lol.😀 

    @kris_krop That's awesome that you are following along with me man!


    If you want to be hitting your traps as well, maybe go with some upright rows instead? The 35lb dumbbells should be a nice weight for that!

  • Posted On: 10-23-19, 10:46 pm (EDT) #12

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 23, 2019, 10:46 pm

    Just a quick update! Finished day 10 today of Nuclei Overload and I had to drop the weight to 25lbs dumbbells. My arms were exploding! But felt great!
    I actually trained back and biceps today and altered the workout to accommodate the 100 reps.


    I started off with 3 sets of 10 reps of pull-ups for a warmup and then moved into 5 sets of 8 reps of deadlifts using 315lbs. Then I went into bent-over rows for 5 sets of 6 - 8 reps but went a bit lighter than normal. Usually I go up to 225lbs, but I stuck with 195lbs because with my biceps being sore from all the overloading I didn’t want to push them harder than I needed to.

    Then for my third exercise I did 5 sets of 8 reps of lat pulldowns and instead of resting between sets, this is where I started my Nuclei Overload Training for my biceps. I did 10 reps of curls between all my sets and because I was training back, that is why I had to go much lighter on the curls. I have been normally using 35lbs or 40lbs dumbbells, but biceps are a secondary mover for all back exercises and the fatigue was definitely there.

    The last exercise I did was a lat pushdown and I did 5 sets of 10 reps and once again did the biceps curls between sets. So by the time I finished my 5th set my 100 reps were complete!  But now... its time for bed!  Cant grow if you dont get enough sleep!! Train hard and I will see you all in the AM!

  • Posted On: 10-24-19, 7:31 am (EDT) #13

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 24, 2019, 7:31 am

    Hi Scott!


    I'm following you for quite some time now, have benefited from your advise / workouts.


    I'm curious on what will follow after these 30 days. I've read on several sites about Nucleus Overload that you'll need a two week REST, a complete rest. So no exercises. Will you follow this advise?


    You're focusing on two muscle groups now, will you use Nucleus Overload with your other muscle groups after these 30 days? So let say Legs, and 30 days after starting with Legs you will focus Chest?


    Is there a reason why it's not common to do a full body with Nucleus Overload?


    And when do you think you'll have this workout ready for your followers?


    So many questions! I'll end this post by saying your a big motivator for me to keep going. I'll never be as buff as you are as I'm also trying to stay fit for running marathons. Just keep doing what you do! I will start with Nuclei training next week, I'll let you know if it helped me.

  • Posted On: 10-25-19, 5:43 pm (EDT) #14

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 25, 2019, 5:43 pm
    Posted by: Syphblade

    Hi Scott!


    I'm following you for quite some time now, have benefited from your advise / workouts.


    I'm curious on what will follow after these 30 days. I've read on several sites about Nucleus Overload that you'll need a two week REST, a complete rest. So no exercises. Will you follow this advise?


    You're focusing on two muscle groups now, will you use Nucleus Overload with your other muscle groups after these 30 days? So let say Legs, and 30 days after starting with Legs you will focus Chest?


    Is there a reason why it's not common to do a full body with Nucleus Overload?


    And when do you think you'll have this workout ready for your followers?


    So many questions! I'll end this post by saying your a big motivator for me to keep going. I'll never be as buff as you are as I'm also trying to stay fit for running marathons. Just keep doing what you do! I will start with Nuclei training next week, I'll let you know if it helped me.

    @syphblade Not sure if I will take a complete 2 week rest or not. I'm probably going to play it by ear and see how I feel. I might take a complete two week break from biceps / traps isolation movements, maybe, but I'll have to see how my body is feeling after 30 days.


    If I see great results at the end of 30 days then there's a good chance I will try it with more muscle groups!


    Doing it for the full body all at once is going to get very taxing, very quickly. You would barely last a few days let alone 30 days straight of doing 100 reps for every body part haha. Not to mention how long those workouts would probably take!


    Basically you can already follow along with me - this isn't a program as such. Just an experiment. But if you want to do 100 DB biceps curls and 100 power shrugs daily then that's what I'm doing!


    Hope you see some awesome results with your own nuclei training too man!

  • Posted On: 10-29-19, 8:44 pm (EDT) #15

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 29, 2019, 8:44 pm

    UPDATE: OCTOBER 29th, 2019 (16 DAYS IN!)


    Hey guys!  Below is an updated pic after training today.  



    1.  I'm noticing that my biceps are getting full and PUMPED after just the first 20/100 reps.  It's like they're still kinda pumped from all the training from the last 16 days and then just get reactivated as soon as I start curling again.  Needless to say, I love the feeling!


    2. I do feel like my biceps are starting to look more full. You can even look at my most recent YouTube videos and see a difference.  But even so, I'm not 100% convinced this is just from the Nuclei Overload training.  If anything, I would say a lot of the changes happening are a result of muscle memory.  My arms were a bit thicker a few years back when I was able to train more often.  However, I WILL say that the constant stimulation IS the reason why they are filling back up.  


    3. As for my traps, I am noticing big changes.  I have never trained my traps this hard before so it make sense they would see a big impact from all the volume.  when I perform my power shrugs I am starting to see some separation in my traps/shoulders that was never really there before.  Also, you can even see in this image that my neck is starting to look a bit more full.


    4. Lastly, I am definitly starting to see more veins in my arms.  I now have viens going across my biceps that are more pronounced and even the veins in my forearms are more visible when just lounging around the house during the day.


    I'm starting to think that EVEN IF this doesn't "work" in terms of muscle growth (which I'm not saying it does or doesn't yet, I'm still experimenting), I CAN say that without a doubt if you used to train a lot in the past and were bigger and then life got a bit crazy and you lost some gains... This type of training will defintiely help bring you back to life FAST.  But the only catch is that you can only do it for 1 - 2 muscle groups at a time max while doing your normal training.


    14 more days to go guys!!  Who else is staying consistent and strong?!  Post your updated pics below and lt me know how you are feeling!

  • Posted On: 10-31-19, 5:00 am (EDT) #16

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 31, 2019, 5:00 am

    I definitely noticed your trap gains in the recent video!


    I unfortunately am out. I tried to be consistent, but with between working for 10-12 hour days in the blasted heat and trying to be consistent with my regular workout routine, I just am tapped out at the end of the day, along with other family and such responsibilities and things that come up.

    I do notice though, that I also feel that it was working. Maybe not a super huge change. I mean, I wasn’t turning green and able to smash things in a hulking Banner,.. I mean manner, but I definitely noticed the same vascular increase and a constant pump feel to the biceps


    and it makes sense and I’ll say why I think so:

    It’s modeled after people who do the same kind of physical work day in and day out so they have that kind of strength from always using that muscle and such.
    my father in law is a perfect example for this study!  He is in his mid 60’s and has been doing carpentry and tile work for something like 40 years. I canNOT keep up with him!

    He can move a whole room around with full sets of furniture while laying tile by himself in record timing without stopping! A couple of years ago we were cleaning out a trailer full of tile and carpentry debri.. I was throwing pieces and chunks into the dumb..getting winded..  this man, comes over with a shovel and starts chucking HEAPS of tile trash into the dump one after another until it was done.  Then of course he laughed at me and says I need to go to his gym.. which was working in tile.

    And he doesn’t “look” strong. Never been to a gym. But he has this Real world strength I can’t match.


    so.. long story short, I believe the nuclei training works. Not for aesthetic value, but for overall internal muscle density. A kind of Old Man Muscle in could only hope to have at his age.


    if you read this far, thank you lol.



  • Posted On: 10-31-19, 1:40 pm (EDT) #17

    Scott Herman - BICEPS & TRAPS GROWTH!

    October 31, 2019, 1:40 pm

    I definitely noticed your trap gains in the recent video!


    I unfortunately am out. I tried to be consistent, but with between working for 10-12 hour days in the blasted heat and trying to be consistent with my regular workout routine, I just am tapped out at the end of the day, along with other family and such responsibilities and things that come up.

    I do notice though, that I also feel that it was working. Maybe not a super huge change. I mean, I wasn’t turning green and able to smash things in a hulking Banner,.. I mean manner, but I definitely noticed the same vascular increase and a constant pump feel to the biceps


    and it makes sense and I’ll say why I think so:

    It’s modeled after people who do the same kind of physical work day in and day out so they have that kind of strength from always using that muscle and such.
    my father in law is a perfect example for this study!  He is in his mid 60’s and has been doing carpentry and tile work for something like 40 years. I canNOT keep up with him!

    He can move a whole room around with full sets of furniture while laying tile by himself in record timing without stopping! A couple of years ago we were cleaning out a trailer full of tile and carpentry debri.. I was throwing pieces and chunks into the dumb..getting winded..  this man, comes over with a shovel and starts chucking HEAPS of tile trash into the dump one after another until it was done.  Then of course he laughed at me and says I need to go to his gym.. which was working in tile.

    And he doesn’t “look” strong. Never been to a gym. But he has this Real world strength I can’t match.


    so.. long story short, I believe the nuclei training works. Not for aesthetic value, but for overall internal muscle density. A kind of Old Man Muscle in could only hope to have at his age.


    if you read this far, thank you lol.



  • Posted On: 11-08-19, 11:47 am (EST) #18

    Scott Herman - BICEPS & TRAPS GROWTH!

    November 8, 2019, 11:47 am
    Posted by: Kris_Krop

    I definitely noticed your trap gains in the recent video!


    I unfortunately am out. I tried to be consistent, but with between working for 10-12 hour days in the blasted heat and trying to be consistent with my regular workout routine, I just am tapped out at the end of the day, along with other family and such responsibilities and things that come up.

    I do notice though, that I also feel that it was working. Maybe not a super huge change. I mean, I wasn’t turning green and able to smash things in a hulking Banner,.. I mean manner, but I definitely noticed the same vascular increase and a constant pump feel to the biceps


    and it makes sense and I’ll say why I think so:

    It’s modeled after people who do the same kind of physical work day in and day out so they have that kind of strength from always using that muscle and such.
    my father in law is a perfect example for this study!  He is in his mid 60’s and has been doing carpentry and tile work for something like 40 years. I canNOT keep up with him!

    He can move a whole room around with full sets of furniture while laying tile by himself in record timing without stopping! A couple of years ago we were cleaning out a trailer full of tile and carpentry debri.. I was throwing pieces and chunks into the dumb..getting winded..  this man, comes over with a shovel and starts chucking HEAPS of tile trash into the dump one after another until it was done.  Then of course he laughed at me and says I need to go to his gym.. which was working in tile.

    And he doesn’t “look” strong. Never been to a gym. But he has this Real world strength I can’t match.


    so.. long story short, I believe the nuclei training works. Not for aesthetic value, but for overall internal muscle density. A kind of Old Man Muscle in could only hope to have at his age.


    if you read this far, thank you lol.



    yeah there is definitely a lot of truth to what you said about your Father In-Law.  Our bodies are capable of much more thna people realize!  too funny how he just blows by you though and then laughs haha.  Good for him for being in his 60s and still killing it!


    Glad you were able to train for a while though my bro!  You can always pick it back up when you have time!! or do 50 curls a day. Something is better than nothing!

  • Posted On: 11-08-19, 11:57 am (EST) #19

    Scott Herman - BICEPS & TRAPS GROWTH!

    November 8, 2019, 11:57 am

    ONLY ONE WEEK LEFT!



    Guys, this week has been the hardest so far.  I've just been so active with things outside the gym that the extra energy to complete the 100 reps of curls and power shrugs really took a lot out of me.  Yesterday I woke up, did some work for a few hours, and then needed a nap.. I was just so tired and hungry.


    Speaking of being hungry, I am definitely eating more food as well. You HAVE to. We are using more energy so we need more food. It's science... haha


    But because its the last week I am going to stay extra focused and really give it my all! 


    We are at the finish line guys! No time to waste!  LET'S DO IT!

  • Posted On: 11-12-19, 8:36 pm (EST) #20

    Scott Herman - BICEPS & TRAPS GROWTH!

    November 12, 2019, 8:36 pm

    Thank you! That is true! I should at least do some every day. But I am hoping to do it again once work calms down next year. I am even training a new guy currently. Hopefully he sticks with the company and works hard lol...

  • Posted On: 11-15-19, 4:48 pm (EST) #21

    Scott Herman - BICEPS & TRAPS GROWTH!

    November 15, 2019, 4:48 pm
    Posted by: Kris_Krop

    Thank you! That is true! I should at least do some every day. But I am hoping to do it again once work calms down next year. I am even training a new guy currently. Hopefully he sticks with the company and works hard lol...

    @kris_krop Yeah man nothing wrong with doing it again when work calms down! Hopefully the new guy does stick with it, you will just have to push him and keep him motivated!

Results 1 to 21 of 21
Page 1 of 1
Jump to page:
Jump To: