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  • Posted On: 07-19-20, 1:58 pm (EDT) #1

    Scott Herman - BEEFING UP MY LEGS!

    July 19, 2020, 1:58 pm

    Hey everyone!


    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!


    GETTING STAHHHTED:

    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).


    THE WORKOUT:

    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!

  • Posted On: 07-20-20, 3:02 am (EDT) #2

    Scott Herman - BEEFING UP MY LEGS!

    July 20, 2020, 3:02 am

    Completely lost motivation while on lockdown. Started really good but the day the wife returned to work it just went.

    Gym opens in a week so I'm using this to get me back into it.

    Just done a 100 body weight squats with 30 seconds rest to test it out. And now my legs are jelly

  • Posted On: 07-20-20, 10:57 am (EDT) #3

    Scott Herman - BEEFING UP MY LEGS!

    July 20, 2020, 10:57 am
    Posted by: TheSimon

    Completely lost motivation while on lockdown. Started really good but the day the wife returned to work it just went.

    Gym opens in a week so I'm using this to get me back into it.

    Just done a 100 body weight squats with 30 seconds rest to test it out. And now my legs are jelly

    Sounds like this test came at a perfect time!  You know you should post some BEFORE photos here.  Thats always a great way to hold yourself accountable!   Or at least measure your thighs!


    I hope you finish the entire 30 days!

  • Posted On: 07-20-20, 11:45 am (EDT) #4

    Scott Herman - BEEFING UP MY LEGS!

    July 20, 2020, 11:45 am

    Yeah I will later need the wife to find the tape measure.

    I'll definitely hit the 30 days. I know I will struggle as I suffer from chronic pain and my left knee has arthritis and has had 3 operations on it.

    My plan is to do 100 bodyweight on days I'm not at gym and then use weight when I am at the gym.

  • Posted On: 07-20-20, 6:23 pm (EDT) #5

    Scott Herman - BEEFING UP MY LEGS!

    July 20, 2020, 6:23 pm
    Posted by: TheSimon

    Yeah I will later need the wife to find the tape measure.

    I'll definitely hit the 30 days. I know I will struggle as I suffer from chronic pain and my left knee has arthritis and has had 3 operations on it.

    My plan is to do 100 bodyweight on days I'm not at gym and then use weight when I am at the gym.

    @thesimon That's awesome man! You've got a plan and that is half the battle already done! Stick to it man, excited to see your results!

  • Posted On: 07-21-20, 2:50 am (EDT) #6

    Scott Herman - BEEFING UP MY LEGS!

    July 21, 2020, 2:50 am

    Day 2 complete. I now hate stairs!!!!

  • Posted On: 07-21-20, 1:25 pm (EDT) #7

    Scott Herman - BEEFING UP MY LEGS!

    July 21, 2020, 1:25 pm
    Posted by: TheSimon

    Day 2 complete. I now hate stairs!!!!

    Ahhhhhhh STAIRS... our worst enemy!! haha

  • Posted On: 07-22-20, 2:45 am (EDT) #8

    Scott Herman - BEEFING UP MY LEGS!

    July 22, 2020, 2:45 am

    Day 3 complete. Started off really painful in my quads but ended feeling really good

  • Posted On: 07-26-20, 6:57 pm (EDT) #9

    Scott Herman - BEEFING UP MY LEGS!

    July 26, 2020, 6:57 pm
    Posted by: TheSimon

    Day 3 complete. Started off really painful in my quads but ended feeling really good

    @thesimon It will probably start off painful everyday from here on out! Haha. Keep it going man!

  • Posted On: 07-27-20, 3:33 am (EDT) #10

    Scott Herman - BEEFING UP MY LEGS!

    July 27, 2020, 3:33 am

    Day 8 complete 💪🏻 

    On day 6 I trained legs in my first day back at gym. I added weight to my squats didn't go to heavy though. I did 60 reps with 40kg then 20 reps with 20kg then the last 20 I did bodyweight only. Day 7 the squat rack at the gym was in use so I did my 100 reps with a 12kg kettle bell.

    On days I'm not at gym im now doing 5 sets of 20 bodyweight squats with 45 seconds between sets.

    Only got slight Dom's in my legs though they definitely feel tired

  • Posted On: 07-28-20, 6:04 pm (EDT) #11

    Scott Herman - BEEFING UP MY LEGS!

    July 28, 2020, 6:04 pm
    Posted by: TheSimon

    Day 8 complete 💪🏻 

    On day 6 I trained legs in my first day back at gym. I added weight to my squats didn't go to heavy though. I did 60 reps with 40kg then 20 reps with 20kg then the last 20 I did bodyweight only. Day 7 the squat rack at the gym was in use so I did my 100 reps with a 12kg kettle bell.

    On days I'm not at gym im now doing 5 sets of 20 bodyweight squats with 45 seconds between sets.

    Only got slight Dom's in my legs though they definitely feel tired

    @thesimon That's what I like to hear! Getting them done no matter what, no excuses! Only three more weeks to go man!

  • Posted On: 08-03-20, 2:19 am (EDT) #12

    Scott Herman - BEEFING UP MY LEGS!

    August 3, 2020, 2:19 am

    Unfortunately my chronic pain has gone off and my knees are keeping me awake at all night so I've taken the decision to stop the challenge until the pain dies down and then I will start day one again.

  • Posted On: 08-03-20, 5:04 pm (EDT) #13

    Scott Herman - BEEFING UP MY LEGS!

    August 3, 2020, 5:04 pm
    Posted by: TheSimon

    Unfortunately my chronic pain has gone off and my knees are keeping me awake at all night so I've taken the decision to stop the challenge until the pain dies down and then I will start day one again.

    @thesimon damn sorry to hear that my friend. Not good! Hope the pain goes away soon so you can get back into it! You've made a great effort with it so far!

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