I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING

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As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Compared to all my other muscles, I’ve always felt like my biceps are lagging and if what I’ve been doing wasn’t working, trying something else seemed like the best alternative. So I decided to give Nuclei Overload Training (NOT) a shot and what I did was perform 100 dumbbell biceps curls a day for 30 days straight.
Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Also, I wasn’t pumping out 100 reps in a row. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. The reason is because I didn’t want to have to go TOO light. Call me stubborn, but even though I’m loading up on volume I still felt like I needed a bit more stimulation than just curling 10lb dumbbells 100 times in a row. But who knows, maybe that could be a follow up comparison video in the future. If done correctly though, it should only take about 15 - 20 minutes to complete and if let’s say I started with 50lb dumbbells but then my arms began to fatigue A LOT, I would just drop the weight to 45lbs, 40lbs or 35lbs, whatever I needed to do to keep the rest periods under 1 minute.
But the REAL QUESTION is, why did I wait SO LONG to show you my results as I did this from October 10th through November 10th. Well, The holidays were a big part of it. I had all kinds of family visiting from Brazil for Thanksgiving, Christmas and New Years and because I’m also building a pool, the last 3 weeks have been full of design work, lots of shoveling to redo my irrigation lines and just random other stuff. However, the biggest reason is that a HUGE PART of NOT is the RECOVERY after the 30 days and I wanted to be able to talk about that as well as have time to research the science as well.
To be honest, I want to continue with NOT for other body parts, but always use this video as a point of reference so I don’t have to re-explain everything, every time.
Did My Biceps Actually Grow?!
FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments I’ve been getting lately, I’d say…yeah, they did. In fact, I noticed about a quarter inch difference when I remeasured from day 1 to 30 days later and still retain that difference even now. Also, when I first mentioned I was going to try NOT, a few people commented that any size difference would just be “inflammation”, not real growth, and would “go away” after a long rest period. So at face value I can say to those people, HELL YEAH, NOT DOES work! But that wouldn’t be very scientific would it? Let me explain.
There’s a lot more to this than just “seeing” growth. You have to take into consideration THREE very important things as well.
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#Bodybuilding #MuscleGain #Biceps

[@ScottHermanFitness]

I haven't been this excited to release a video in a long time! I hope you all really enjoy it! I think figuring out new ways to incorporate Nuclei Overload Training into my future workout programs is a HUGE step in the right direction for my channel. But until then, I still want to test it out a bit more. So if you want to take on 30 DAYS of TRAPS and CALVES with me be sure to check out this link! muscularstrength.com/forums.php?pageAction=POSTS&subForumID=119&threadID=5511 (2:23) - BSN SYNTHA-6 GIVEAWAY! (4:22) - THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY - kzbin.info/www/bejne/Y2TGiKiJrrCSirM (7:17) - SBSPOD - sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo (9:07) - 2 Reasons Why Your Biceps Won't Grow! | Get Bigger Arms! - kzbin.info/www/bejne/hmfWf2iOjJKEq7c (12:16) - www.ncbi.nlm.nih.gov/pubmed/29509639 (12:28) - www.ncbi.nlm.nih.gov/pubmed/27102172 (12:45) - www.ncbi.nlm.nih.gov/pubmed/31260419

[@Zetsuke4]

Interesting. Love u man!

[@goldo1107]

Ill do it. But Im only going to do 50 reps a day. Only been working out for like almost a year and Im 39, don't think i can handle 10 sets a day for 30 days. Being that Im a newb I imagine that 5 sets will def give me crazy results. Right?

[@goldo1107]

Matter a fact, going to the gym right now. Lets get it.

[@mechanical30]

i don't use Instagram

[@ScottHermanFitness]

@@Zetsuke4 thanks man!

[@Team3DAlpha]

Quality video man!! U broke it down so simply

[@ScottHermanFitness]

Thanks Migan! Your videos were super helpful too bro!

[@gaiseric9518]

Good to see you are getting the recognition you deserve.

[@big_t_dynasty]

I switched to quinoa and spinach because of Migan. His channel is dope.

[@L33TTechReviewer]

@@big_t_dynasty i've been adding a cup of spinach to my daily shake. How do you take in quinoa? Need some more ecdysterone...

[@big_t_dynasty]

@@L33TTechReviewer I am eating a cup of cooked quinoa with a bit of chicken broth for flavor, 8 ozs of grilled chicken and a full bin(5 servings 100cals) of cooked spinach.

[@MrFahimself]

Thanks for giving props to Team 3D alpha for coming up with Nuclei overload.

[@ScottHermanFitness]

of course! He is the man to ask about it!

[@MrOrange112]

I'd also like to thank you for this dude. Been watching team 3d alpha for years. Migan deserves more of the spot light for all the work he put into this.

[@mysteretsym]

Migan is like a bro science genius, i think the term bro science is pretty negative but it shouldnt be. At the end of the day bro science is what happens when people with experience make observations. Its the precursor to scientific facts

[@hanzoY248]

@@mysteretsym tbh bro science is better in my experience

[@ternandezcalloway8089]

Actually, this has been around before Team3D… KZbin bronze era bodybuilders and light weights and you will see that this was practiced by them.

[@inappropriatecontent2589]

Everyone: arms Scott: ahms

[@Yaimdame]

Inappropriate Content 😂😂

[@edwindennis6335]

Lmaooo 😭😭😭😭 must be from Boston

[@fuarkbrah0]

@@edwindennis6335 he is

[@darrylwilson9718]

He got a hell of a accent

[@Apilyon]

LMAO!

[@EosDeity]

I guess Dom Mazzetti was right.... "It's not overtraining... it's overgaining" 😂

[@freak3903]

H a i l t h e g o d

[@jahimuddin2306]

Dom "the all knowing, all seeing" Mazzetti.

[@jacobsobelman3923]

I don’t think I’ve ever seen anyone curl 50lbs dumbbells with proper form so good on you for keeping proper form throughout this!

[@ScottHermanFitness]

Thanks Jacob!

[@AusValue]

I wouldn't exactly say it's proper form lmao. He has good form when doing 35s though

[@MatthewsGamingZone]

bossman bm ur probably a fatass pussy bitch

[@carala2245]

'' Proper form '' lol...The only form is the one that doesn't hurt you. Your body doesn't know what a '' proper form '' is. It knows your biceps is curling 50lbs, and it needs to grow so it can sustain the weight.

[@BadassBobY]

This guy named 80 with the best form I've ever seen kzbin.info/www/bejne/m6eyXod7jNSUmbc

[@TheRealGuywithoutaMustache]

I've been doing 100 wrist curls and 100 reverse wrist curls every day actually and they have grown my forearms.

[@ScottHermanFitness]

Nice! Growing some Popeye forearms! Haha

[@jaymz8222]

Bruh, I see you everywhere.

[@trihardcx6743]

I do too, but only with my right arm.

[@reda_valle]

@@trihardcx6743 trihard 7

[@psychlyeslg]

You'll get a bald spot

[@johnsmith-ph6yo]

I tried nuclei overload on my eyes, and now I’m near sighted

[@ScottHermanFitness]

Haha

[@heyyoii4768]

Give me your training routine

[@chente188]

My training routine for near sidedness was leap frog to the ds to the ps1-4

[@ricardomiloos3893]

Dude no matter how “small” or big your biceps are you’re still the coolest natty of all time! Love ya Scott you really make my day by just uploading!

[@ScottHermanFitness]

Thanks Ricardo! You rock!

[@bobdylanthefourhorsemen28]

Thats pretty well said man. AGREEEEEEEE

[@benwills2240]

True story

[@chriscampos7217]

Agree

[@swolepatrol5436]

Fore arms every day all day. Trying to get that pyepye look.

[@ScottHermanFitness]

All about those wrist curls and wrist extensions!

[@frankfrankerson8127]

I'm actually interested to hear how this turns out. Please let me know in 30 days

[@nittyfrog7576]

frank frankerson agreed, my forearms lag behind hard

[@philen]

@@frankfrankerson8127 i do forearms and calfs daily for periods, last year i gained 2cm on my wrist (which is alot). You have to be extremely catious though since you have alot of delicate tendons, ligaments etc. Do wrist curls but don't use heavy weights or you'll likely destroy your TFCC (which i've done) and the recoevry from that is quite tedious. I can do finger curls at 55kg without problem but i train with about 20kg weight. Climbers generally have alot of experince and knowledge in forearm workout and injury prevention. Learn from them and tape yourself during heavy sets in intense periods to save tendons and shit. Get specific forearm training equipment if you enjoy it, it will pay off in the long run. Good luck, it's fun!

[@philen]

@@frankfrankerson8127 one more thing, always chase the pump, especially in the beginning, the pump is what helps build strength in tendons and shit and get juices flowing in fascia and all that.

[@bbqR0ADK1LL]

I worked in a storeroom for just over a year, after I finished my studies. Lifting and carrying stuff all day, 5 days a week gave me some huge bicep growth, not to mention general strength overall. I wasn't hitting the gym back then, only playing soccer, but I can say that doing my job every day definitely wasn't "overtraining".

[@ScottHermanFitness]

Yeah it is a common misconception!

[@frankhank3301]

When I was younger I had a job where I was shoveling for hours on end. My forearms were ripped. Nothing else, just my forearms.

[@M1sterBruh]

Plus12 Gaming good to see your studies paid off

[@Fais-pas-le-fou467]

Agent Parker, Federal Bureau of Snowflake Control 😂

[@VpKing]

Same with people who work Manual Labour jobs

[@tbag_007]

Finally, Nuclei overload video. After watching the video, I felt it was worth waiting for so long. One of the most informational videos you've made. This is amazing, Scott

[@ScottHermanFitness]

Glad you liked it my friend!

[@drrckcch0]

" You Got to Shock the Muscle!"

[@ScottHermanFitness]

Shock it real good!

[@Madeyoulook123]

“Shaaaak the muscle”

[@austinsilva7025]

Just get a taser👍

[@drrckcch0]

@@austinsilva7025 I dont want just the look, I want the strength that comes with it

[@drrckcch0]

@Oh Yeah yeah lol i remember that now, I also remember him telling that story about mixing protein in class with a shaker cup😂😂😂😂

[@Robzi_1000]

My biceps have always been miles ahead cause I used to do pull ups and curls everday when I first started training

[@szneka12]

I have been doing 2 sets to failure of superset forearm underhand/overhand curls at the end of every single workout for the past 10 years. It takes literally 5 minutes - no downsides whatsoever. My forearms are for sure my best bodypart. This is real my dudes!

[@adamivy]

Damn Scott. Save some gains for the rest of us man.

[@ScottHermanFitness]

Plenty for everyone man!!

[@KingBooshay]

Honestly I was in the best shape of my life when I would overload my muscles everyday, I had one rest day but it wasn’t really a rest day I would just go lighter you just need to know how to overload and eat and take your supplements, yeah you’ll be sore but once you push thru the first couple minutes of your workout after being sore you start feeling better I have 3 rest days a week now I really rest now stay home and feel lazy asf and my muscles aren’t nearly as close to being as big and ripped to before when I was overloading trust me it works there’s no such thing as over training when you train smart

[@michaelmayers3622]

Why go lighter and drop the intesity

[@VpKing]

This is the same with weight loss. I lost 5 kg I'm 4 weeks of playing football every day . I ate like 1000 calories a day. It was a bit unhealthy but it worked . The first 1 to 2 weeks I felt like shit but after that I got use to it . Also I did this with chin ups every day . I did like 40 chin ups a day . Our body is crazy , it adapts to certain situations. Evolution at its the best 💪

[@mysteretsym]

@@VpKing Dont do that its hella catabolic, playing football a high intensity sport on 1000 calories a day sheeesh

[@mysteretsym]

@@michaelmayers3622 you could get injured doing such high volume with heavy weight, also you dont need heavy weight for high intensity. Weight and intensity are usually used as the same term but in reality you should look at intensity using the RPE scale. You can hit RPE 10 which means maximum exertion on literally 20% of your one rep max by increasing the reps. Not suggesting you do that but still. Extreme volume and pushing close to failure is important for nuclear overload in my opinion.

[@theokeefinator1060]

I’ve been doing 160 reps with one set with 12 pounds and I’ve noticed significant change in my biceps and triceps, you should try this

[@minqiangliang5849]

2:13 “But b4 we get STAAAATED” LOLLLLLLLLL Never gets old

[@ScottHermanFitness]

STAHHHHHTED! Haha

[@shaloon64]

🤮🤮🤮

[@zacharydelka2209]

Is he from Massachusetts?

[@minqiangliang5849]

Zachary Becker yess

[@0ptimal]

I once worked for a fencing company, the type of short black fencing that surrounds construction sites to prevent runoff. But that job required you to pull the fencing fabric very tight before attaching, which meant a lottt of hand gripping, pulling, static holds with your hands/fingers, so much that your hands and forearms would be exhausted daily. But after a few months of this I really started noticing my hands becoming much beefier, forearms too but mostly hands. The palms and fingers, not to mention my grip turned into a vice.

[@72Dexter72Manley72]

Great Video Scott. Thank you for mentioning Jonathan Migan. He took a lot of crap from people when he did videos on this 7 years ago. 👍🏽 This works for all people, all ages. I am 54 and am in the middle of my 3rd body part, Shoulders. Doing 150reps of side laterals every day. I can see more muscle fibers coming in and veigns showing, then when I first started. I increase the weight each week. I did Quads and Shoulders a few years ago. The lesson here is PEOPLE, OPEN YOUR MINDS TO OTHER FORMS OF TRAINING !. Light weight workouts build muscle. The early Greeks did light dumbbell workouts. Eugene Sandow did light dumbbell workouts along with his heavy training.

[@ScottHermanFitness]

Right on Joe! We have to be open to trying new things - that's how we learn and how we grow!

[@TaxEvasi0n]

I’ve been doing this for 6 excercises, I started doing pull ups, dips, and diamond pushups with a 100 day benchmark, and a goal of 10x10. Tracking my progress 5 days a week (weekends off, work all day both days). I’m coming up to the end of these 3 excercises, and the progress is gnarly. My back width and definition is slight but noticeable. My triceps are as hard as they’ve ever been. And my upper chest is coming through slightly. This is only for nucleus overload, not for building. I then added machine rows, hammer curls, and neck curls, which I’m still in the first month of. Progress for these have been the most crazy, with minimal progressive overload. My mid back looks like it’s gained a bit, my lower biceps are thicc and getting super hard and wide when tensing. And my neck reps are rapidly increasing. I’m going to keep doing rows and use this method to build my upper back as it’s steady and progress is every day; every 2 weeks I increase the weight (more out of less weight, “mastering” the current weight before moving up). I will also employ the same method with hammer curls to build my arms. Everything else I will use a more standard approach, 2-3x weekly. I tell you, my back is going to be twice it’s size in 6 months.

[@nextprogram5945]

did it work?

[@Seyiu.]

How’s it going bro

[@FLYSKY1]

I'm doing bodybuilding for about 15 years now and have never really used nuclei overload training, so i can not really say if that will really works or not but in these years i've learned a lot about how to get bigger muscles. There are a few things that are really important. When you are a complete beginner to bodybuilding, it doesn't really matter how you are working out, it doesn't really matter if you do clean sets or not, your body will get bigger from the workout, important is nutrition and rest time. When you are working out for a few years, it get's important to do very clean sets and isolating the muscle for more gains. Most ppl struggle because they can not really isolate the muscle and have difficulties to hit the muscle, there is no mind-muscle connection, if you can't feel the muscle you want to work out, than you don't hit that muscle and won't get any gains from working out. There are ppl who are working out with heavy weighty and think they are working out very hard but doesn't make any gains and that's because they don't really hit that muscle. For example, i could do biceps curls with 60lbs/side but to be able to move the weight, i would also use parts of my back and my shoulders, the amount of weight that really gets to my biceps than will only be about 10lbs. So i could also just use 20lbs per side for biceps curls and isolate them easier so that my biceps really get 99 - 100% of that weight and than it's much more effective + i will feel the biceps much more. So at the end, you don't really need much weight or different exercises, for triceps i just do 2 different exercises, for biceps just one and thats enough. So if you don't feel the muscle, you are not working out that muscle. Get your workout clean, get an optimal nutrition for your muscles and give them enough time for rest.

[@shamhosein770]

I remember two years and one month ago when I just got started on my fitness journey I started watching this guy's videos. Today after going through countless other fitness influencers. Scott is one of the realest out there. Most of those other guys out there are on some kind of performance enhancing drug. Kept it all natural and keeping it that way and have managed to work my way to currently 17 and a 1/4 inch arms. Still going hard at it. Just want you to know you're a big influence to a lot of us out here and I've learnt a lot and applied a lot from your videos. Keep up the exceptional work brother.

[@TheDictismiT]

Athlean X Jeff Nippard Alan Thrall Omar Isuf All great

[@MortisTangit]

So glad to see the props given to Migan. Recovering from shoulder impingement, but I've been planning on giving it a shot so it's nice to see someone like you trying it.

[@yo-ml1xt]

Hey scott been watching you since I was 13, I’m 24 now and this video has been the motivation I need to get back in the gym and grind it out! Thanks man

[@bruce8536]

At first I thought there’s no way this would work but the more I think about it the more genius it is

[@ScottHermanFitness]

I kind of thought the same way until I tried it!

[@michaelmayers3622]

Its still better to let tour bosy rest and go harder than last time

[@MakeEterniaGreatAgain]

Decent experiment, and hey, if we're gonna train lifelong, we can try anything for a month right? Especially if progress stops, why not. BUT, for a quarter inch? 100 reps a day for 30 days, especially if all that work negatively affects other exercises and training, probably not worth it? Especially if there's muscle memory and stuff at work too. That's less than 1/4 inch attributed to the 30days of 100 reps. Could be sick for calves though. Don't need calves for anything else, just punish them daily for being shit and looking like shit and having some of the most boring exercises ever. Noone ever asks "hey bro, how much you calf raise?". I bet someone out there holds the world calf raise record, and I bet that guy has zero friends. I don't even like that guy. Everybody thumbs up if you hate that guy.

[@KM-cm1jp]

Laughing so hard 😂

[@Ch4wsVirtu3]

Bro 1/4 inch in thirty days is extremely fucking good....especially when you’ve already basically hit your natural limit like Scott has

[@mysteretsym]

1/4 inch in 30 days for a very experienced lifter is extreme growth. .

[@MakeEterniaGreatAgain]

@@Ch4wsVirtu3 ​ true, but you have to commit to 100 reps a day. if youre doing 100 curls a day, every other exercise that requires bicep involvement is going to suffer, and then that 1/4 inch may not even stick around when you go back to your normal training with way less bicep volume. and like scott said in the video, his arms used to be a lot bigger than they were when he started this 100 reps a day, so he already had the potential to grow and had done it before, and had muscle memory, which makes it easier to grow back. so its not quite the same as someone who has reached a peak in their potential and then unlocking some extra size.

[@MakeEterniaGreatAgain]

@@mysteretsym true, but you have to commit to 100 reps a day. if youre doing 100 curls a day, every other exercise that requires bicep involvement is going to suffer, and then that 1/4 inch may not even stick around when you go back to your normal training with way less bicep volume. and like scott said in the video, his arms used to be a lot bigger than they were when he started this 100 reps a day, so he already had the potential to grow and had done it before, and had muscle memory, which makes it easier to grow back. so its not quite the same as someone who has reached a peak in their potential and then unlocking some extra size.

[@Real_Richmond_510]

After 3 years if not hitting the weights, my muscles have came back quickly in just the last 90 days! Muscle memory is awesome and what I thought was lost, was actually regained and more mass than before. I do chest and tri's, then back and bi's, then legs and shoulders, and no cardio . 3 days on 2 days off every week. No special diets just proper protein and caloric intake is key.

[@Ferdaev]

Same as me 2 years not working out. I back my muscle in just 60 day. Also my chest looks fuller

[@Real_Richmond_510]

@@Ferdaev muscle memory 💪🏼

[@tonychristensen6714]

I dont think people are " lazy" , its just that we've always been told to allow a rest day before training the same muscle again , everything you read and watch about building muscle seems to contradict the last thing you read or watched!

[@oran4991]

I would do this but my whole body is lacking

[@ScottHermanFitness]

You should try my Full Body Evolution program then! muscularstrength.com/full-body-evolution

[@timjlarsen]

We all gotta start somewhere!

[@ebdsbdbhdjf6453]

Do full body nuclues over load thats what i do. I do this because i wanna get big fast all over not just one body part

[@redemptionx3147]

I’m skinny as a twig and can curl 20lbs with my right arm. I recommend starting small with idk maybe 10lbs. Even go for 5. I’ve seen growth a lot

[@Cosmuex]

I highly respect you for giving Migan his credit. Let’s me know you’re real. Since his work went against science a few years back, he got a lot of heat for it. It’s just now the science is catching up. New subscriber!!!!

[@bobo4691]

I got a huge benefit in muscle gain per workout time when I started doing timed negatives. Lowering the weight under load (meaning SLOWLY and smoothly, not just dropping it, even for any portion of the negative) if what causes 90% of the mirco-tearing that generates testosterone and larger muscles. I do tend to count seconds faster when lowering a heavy weight, so I use a (musician's) metronome, and make the positive motion as fast as possible at every point in the range of motion, and the smooth negative motion last for 3,4, or 5 seconds. I did 30 (3X10) pull-up negatives a day for ten weeks and grew some lats, whereas before they were difficult to find, never mind see. I got this from a guy who looked about 18 and made a you tube. He said to do two ten week runs with a month off in between and no other exercises, FWIW. Thanks for your great teaching Scott. You've helped me a lot.

[@Beebeepbooboop]

What was the youtuber's name?

[@QuigzDrifts]

Your biceps definitely grew, I'm on day 24 of my nuclei bicep training, looking forward to resting and seeing what happens afterward, great information here

[@acurrentconspiracyacc2]

What're your results now 3 months later?

[@Fr0stxfit]

he died@@acurrentconspiracyacc2

[@Freestylepistol]

THIS work ethic right here is the reason why I used to watch your videos years ago. Thank you Scott

[@Bruh-ft7me]

Great video! You can clearly see the amount of passion and dedication you out into this. Love it

[@adamzielinski7712]

My arms have been one of my lagging body parts too. Been trying this technique with them in various forms (curls, traditional hammers, cross-body hammers, tricep pushdowns) and have been seeing much faster growth and more frequent pumps than I ever have before. Thanks for the info Scott!

[@ExtendedSack]

I’m I’m glad glad

[@MohamedMudhasarTheGame]

This is crazy & true story too. I had such a similar experience where once I injured one of my shoulders therefore I had to take 2 weeks NO TRAINING advice from Doctor however I did train with light weights rather than going heavy. The crazy result I saw was I was indeed bulking (my goal) way much more than usually I did. This explanation finally makes sense for me as to why my body reacted that way so THANK U SCOTT.

[@ScottHermanFitness]

Happy to help brotha! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@inappropriatecontent2589]

This video has me rethinking all my training... wish we had more people out there doing this sort of training consistently for a year + so we could know whether or not to hop that style of training

[@benmattjim]

Sooo...I, like lots of other folks following your channel Scott, did this training around the same time as you, between November-December. After watching your video today I thought I'd share my thoughts as my results were almost identical. The headlines (and main benefits) I experienced were: - 1/4 inch increase, like you, to my biceps at the peak when flexed, but measured sometime after cool down (i.e. no "pump") - MAJOR tension increase even when at rest, e.g. when getting a coffee mug out of the cupboard - my biceps were popping out! - Feeling of tightness in shirt sleeves during general day activities - Strength increases DURING the 30 day period. I split my month equally between 2 weeks of supinated curls and cross-body hammer curls. For the former I increased from 10kg-15kg, and for the latter from 12.5kg-17.5kg - Above all I really enjoyed this, and didn't have to go into my home gym each day to do it. I kept 2 pairs of dumbells in the house and dedicated 15-20 mins per night to work through these in 10x10 set fashion with a 1 minute rest between sets, just like you did (seemed the best way to split up the 100 curls whilst maintaining a decent weight) Now the negative stuff: - I have since experienced ongoing soreness and pain in both elbows, which I now end up aggravating with each new weights day - Some days during the month were much tougher than others, and towards the end each new session started out very painful, until I got about 30-40 reps in, and then was okay - I was also working my usual split full body routine around this (3 days per week), so on some days had to workout "twice", which was logistically challenging I'm 46, so a bit older, but since my experience was almost identical to yours, I thought I'd share findings from over the pond ;-)

[@Sundara229]

Thanks for sharing. The tension increase comes as more fluid gets stored in the muscles, caused by the high work capacity- something ive noticed with my forearms as I was helping out my sister on the construction site. They felt and looked like they were about to pop anytime soon, but tendons were absolutely fine since its been just 6 (although intense) days of work.

[@benmattjim]

@@Sundara229 great feedback. Keep going man - there'll be a temptation to skip days/break off early but, based on my experience, the full 30 days of nuclei overload is definitely worthwhile

[@Sergio982]

Thanks for this! I’ve heard about this recently but brushed it off as a new trend. Long time subscriber here, so I think I’ll give the 30day bicep challenge a try. As always, thanks for making informative content.

[@genautelevishn5999]

modern natties would call Bulgarian farmers fake natties for how massive they are, especially forearms, traps and calves

[@robbo2859]

I done nuclei overload training on my third leg, definitely notice a lot of difference in size especially the girth.

[@srs6461]

Don’t fuck with me

[@AizakkuZ]

😂

[@vikingnorsefitness5727]

it's actually true, get you a bathmate x50 hydromax and do it every day or every other day, it does increase your girth especially

[@highlevelgamers3603]

Very educational. Great how you state the fact and not biased. Always questioning things.

[@titan0395]

i've been following your work since i started training 4 years ago and i just wanna say THANK YOU!

[@ScottHermanFitness]

You're very welcome my friend! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@moa.2274]

The best oerson who handled 3dalpha s claim so politely and patiently

[@theflyingninja1]

Its the one we've all been waiting for, folks 💪

[@ScottHermanFitness]

It's finally here!

[@igor4246]

Solid info, no biased talk, nice video.

[@Richualistik]

Very good points when referring to athletes who train the same muscles daily. I appreciate your research and thoroughness on the topic. I will definately implement!

[@mobiuscolors7459]

Brilliant video. Great work giving credit to the other channels too. Respect

[@jcy618]

Tremendous information and content! I did started with you the challenge back in October. Kept it going for 10 days or so but had to stop since I felt it was too much for me back then. I’m 51 and maybe I’m putting it as an excuse but I will take this new information and retake the challenge. For me arms and traps are my lagging parts. I’m going to try to incorporate something where I don’t feel like I’m killing myself everyday at the gym or feel like crap at work afterwards. Again thanks for this and keep up the good work.

[@dylan7997]

Hey man I enjoyed the video and your enthusiasm for weight lifting especially

[@kevinthai6777]

since you are about to train your calves with the nuclei overload training, I just want to mention that Arnold did the same back in the day. In his autobiography he claimed that he has trained his calves everyday which made them finally grow like crazy whereas before it would be his weak part

[@ScottHermanFitness]

Yeah man I know.. didn't you see the part near the start of the video where I mentioned that? Haha

[@NaturalHypertrophy]

Elastic band curls are AWESOME for nucleus overload!

[@ScottHermanFitness]

Oh yeah that would be a great option too! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@NaturalHypertrophy]

@@ScottHermanFitness I'll give it a read! Thanks Scott!

[@jetlaggedchef6806]

So literally Scott Herman just walked by me at MCO while I was watching this video waiting for my ride. I said SCOTT HERMAN LETS GET IT STAAAHT- then I saw he looked tired. I just came back on a 30 hr flight from Africa so I was tired af too and piped down. But for real, Scott is jacked!

[@noahsibahi-jackson8757]

Excellent video Scott keep it up mate

[@ScottHermanFitness]

You got it man! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@SOLIDSNAKES35]

The DB references Scott drops are ultra instinct level awesome.

[@freeman3061]

U outdid urself Scott. Loved this

[@bringtheluck8964]

Add 100 situps, 100 pushups and a 10km run everyday, then see what happens

[@sorfinchaldea2709]

IBringTheLuck Baldness will happen

[@bnafison]

IBringTheLuck Hahahaha

[@TheRealGuywithoutaMustache]

You become a hero for fun

[@ScottHermanFitness]

One Punch Man coming your way...

[@rubenclark8017]

Wind up in a wheel chair from lower back damage. Sit ups will destroy your lower back. Look up Dr Stewart McGill.

[@TI_Ted]

great info, and a challenging and studied argument. makes for repeat repeat compelling viewing

[@terrainproject]

I did this with shoulders about 2 years ago and I think it worked but have no proof even for myself. Please you gotta get your myonuclei tested and counted by a lab before and after your experiments! Fascinating subject needs more love and proof.

[@MichelleFouche1]

Liked the summary in the end, thanks!

[@michaelmerrill6447]

My chest is my most lagging body part so I definitely want to try it for that so that I can hopefully see some growth! I actually already did it for my biceps during the same time as you and I saw great results!

[@MrOrange112]

Hit push ups everyday for a month then bro, then take a week of all training to allows recovery. Then back to normal training and your chest and tries and shoulders will blow up. Best of luck brother.

[@T94869]

How did it go?

[@ep6713]

How it was?

[@RayWarlord]

I was going through a rough patch in my life and had to stop training. Now that I'm back on my feet, This is making me very excited to start training again. I could see more growth this time around.

[@trihardcx6743]

I've recently started training my whole upper body several times a week instead of dividing it into push and pull, and not only is it much easier to stay consistent, I'm also training my muscles more frequently than before. Volume is still about the same, it's just more spread out over the week. I'm gonna try the drop-set method, sounds like a great way to maximize efficiency!

[@skyler11000able]

Great video!!!

[@TheDeamonLo]

Great video Scott. Can definitely tell you worked hard on this one! Also love that you're citing Brad Schoenfeld's work now!

[@ScottHermanFitness]

Thanks my bro!

[@joshuaV22490]

You honesty and great advice is why I continue to watch your videos!

[@SimonFraser_]

Trying N.O. Training on my side delts would be an interesting idea. Doing 100 reps of lateral raises to make them side delts pop due to them being so lagging compared to my front delts

[@ScottHermanFitness]

Round out those shoulders! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@teevlookorange8452]

Always inspiring Scott .

[@aes8728]

As a testimony, before hitting the gym, during 2 years I did push ups and pull up every day and once I started going to the gym, my back and chest EXPLODED, to the point I had great lats and chest, decent arm and no traps/legs. I think I'm juste gonna do one or even two cycles of N.O for my glutes /quads /hamstring/ calves with squat, glute Bridges and calves raises, as I don't wanna be called a bro because of my legs ahahah ! I was super HYPED for this video because I think you juste have N.O the little "upvote" it needed ! Super great vid Scott !🔥

[@ScottHermanFitness]

Sounds like a solid plan there my bro! Keep me posted with what kind of progress you see with your legs!

[@vedremo9240]

How many pull ups and push uos you did?

[@aes8728]

@@vedremo9240 I don't remember but I did not count, I just did maybe 30 minute of push up pull up

[@sotosnomad6258]

Same here bruh,trynna get them bi's to grow,tried almost everything from 100 rep programms,to dropsets,weird exercises(despite not being fond of them,classic's almost always better) and can't seem to see significant growth! Might as well give it a shot! Keep up the awesome work!!!

[@aidangittings]

I’m gonna try it on shoulders because if you have good shoulders it makes all of you look better. So 100 shoulder presses a day because it hits them the best

[@Failurefirst123]

Good vid, and good on you for shouting out 3D Alpha

[@joachimsandgaard]

Bing Bong! Here's a comment for the youtube algorithm tom-foolery.

[@ScottHermanFitness]

Haha thanks XD

[@GuiltyBystander8]

Great video Scott, thanks for sharing.

[@isaiahc2994]

1:32 when i first saw this i was like " damn im pretty sure this guys shoulders just got bigger" all that bicep stimulation just tranfered upwards 😂😂

[@mikaljorge]

This is amazing coming from a true natty and proving that the human body is capable of amazing things without needing the help of steroids

[@Whitsinn1]

Biceps... because my biceps are little, and I want to be like Scott when I grow up!

[@ScottHermanFitness]

Hit those biceps HAHHDHD! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@Whitsinn1]

ScottHermanFitness Will do!!! Much appreciated! Love your content!!! 💪🏻💪🏻💪🏻💪🏻💪🏻

[@TheTheYawa]

very good video bro! long waited

[@athenassigil5820]

Let's get stahted! Good results!

[@xxDaManxx]

Great stuff as always Scott

[@championxxlNL]

I notice to that after my rest week the pump and feel in my muscles is way more intense that in the week before my restweek starts (every 7 weeks) so i can totally agree with that

[@ScottHermanFitness]

Yeah coming back from deloads is a good feeling!

[@drewmuch]

Awesome video been waiting for this video

[@jeremyhewitt2276]

It's finally here. 💪

[@ScottHermanFitness]

YES! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@atlas6538]

I'd like to see some chest. It's always been my weakest. I can't seem to activate them with bench, and if I go too heavy I can't do them properly, so to compensate I've been doing cable cross and dunball bench press, had a lot of chest chest activation with cables cross

[@ScottHermanFitness]

Right on man cable cross overs are awesome for chest!

[@LTPottenger]

Try some stretch holds on dumbbell flies

[@CHorn083]

Great video Scott!

[@dzile5872]

I would like to try this training method on my triceps because I want to have huge ass arms and I also want to start doing dips for sets (and because my biceps stands out more than my triceps and I want them to be equally noticeable)

[@ScottHermanFitness]

Get those horseshoe gains! Oh yeah!

[@Cameron_Moody]

I definitely want to try N.O.T on my shoulders/traps! When I look in the mirror, I have a bit of a pencil neck, and I definitely want to get rid of that to really bring out a super yoked appearance!

[@osama3195]

Update?

[@dgs266]

Do neck workout also update?

[@Cameron_Moody]

It worked! After 30 days of training my traps, they grew significantly from when I started. The real key is in the diet. I ate a lot of lean protein, and made sure to get my protein shakes in there. I’ve since lost some gains due to quarantine, but I’m getting back into it!

[@dgs266]

Cameron Moody nice let’s get it bro

[@trygve28]

Yo is the myth that Scott sees every comment real? Anyways, my chest is horrible, been skinny for exactly 17 yeast and 3 days(I’m born 13th Jan 2003) love your vids btw. Keep it the good content and quality👍

[@nutsquad01]

I'd like hit those triceps because it's one of my favorite exercises and I wish to grow them along with my biceps

[@ScottHermanFitness]

Awesome! Get after it Omar! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@brighte2712]

Absolutely love your content, mate. You've also got a great sense of humour hahah ❤️

[@ave383]

The only thing I have previous experience with training everyday was my abs unless we're counting flipping which trains the entire body. My abs become very defined and I saw strength improvements almost every two weeks just doing crunches.

[@Keckemannen]

Thanks Scott! Love your channel😀

[@sstoor908]

Finally thank you

[@ScottHermanFitness]

You're very welcome! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@tn9414]

I saw another youtuber say this so I came here to confirm. Not saying he's always right but he's a reliable source of info in most instances

[@jacobsobelman3923]

The lagging body part I’d wanna try this out with would be either my bi/tris, calves, or even my neck.....if only I could do neck curls without getting dizzy lol

[@ScottHermanFitness]

Try making sure you do neck curls nice and slow and controlled, doing it fast might be what is making you dizzy! Hope you are training hard so far in 2020! Make sure you try out my new program "Guaranteed Gains"! It's 100% free to try! muscularstrength.com/guaranteed_gains_sign_up_FREE

[@boogityboogity7633]

Watch alpha destiny's video on neck workouts

[@77dris]

The reason you looked bigger at 172 lbs in 2013 was 90% due to being leaner. People always look MUCH bigger when they are leaner (with shirts off if natty).

[@realmitch4582]

17:03 most unnerving like button ive ever seen i hate it

[@alasdaircarstairs9767]

This was really interesting! I did an experiment myself (which with your video and explanation might help me understand what actually happened). For a period of 3 months, every single day, without resting, I did 5x sets of elbows tucked pushups (military push ups I think they are called). Every 2 weeks I increased the number of reps in a set by 5. I started at 20 reps and eventually, I was doing 45 reps x 5 sets. Also, the sets were spread out through the day and not all in one period. By the end of three months, my triceps were incredibly defined, you could pretty much always see the definition of the muscle even without flexing. The lats grew massively and I was joking with my friends that somehow I was growing bat wings. And, my chest ballooned. So, it seems that with my continuous stress of those muscle groups I introduced a lot of these nuclei you spoke about and perhaps maybe my muscles are way denser going forward. I took a long break from push-ups after that and I, of course, did lose some of the volume. But generally, my arms now always look that bit more defined and powerful.

[@jaynu2036]

This is what prisoners have been doing forever.....except no weights just body weight

[@jaynu2036]

Amusing....of course they use other means to get swole. The point of my response is to accentuate what the video is highlighting. Don’t flatter yourself bruh, I think everyone on the planet already knows what you think you may have enlightened me on.

[@jaynu2036]

Dindr Mindr okay let me spell this out for you...its called a figure of speech...read between the lines dude. Real simple....