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  • Posted On: 03-04-20, 3:35 pm (EST) #1

    Scott Herman - 100 Pull-Ups a Day!

    March 4, 2020, 3:35 pm

    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!)




  • Posted On: 05-13-20, 6:28 pm (EDT) #2

    Scott Herman - 100 Pull-Ups a Day!

    May 13, 2020, 6:28 pm

    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!!



  • Posted On: 07-03-20, 5:20 pm (EDT) #3

    Scott Herman - 100 Pull-Ups a Day!

    July 3, 2020, 5:20 pm

    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.

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