My Experience with Nucleus Overload (And HOW to DIY)

Not usually one to actually talk to the camera.... kinda made me nervous! Lots of info is this video, please feel free to ask me any questions you have! I'm posting this to help!
I am in no way qualified to talk about or recommend anything about health or fitness... this is just what I'VE EXPERIENCED first hand. Take it at that with a grain of salt.
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[@hildebrandspencer]

Alright people! Coming up on 2 years later since going hard with the nucleus overload and here's some further take aways. After learning more about how the body works and grows, the key factors to nucleus overload working is frequency and volume. When you start hitting a muscle group everyday, the factor that is causing growth is the extra volume that accumulates over the week. Let's say you do 4 sets of side raises everyday for a total of 28 sets a week, there is no way you're going to do a 35 set shoulder workout with any level of intensity in a single day. That's where the frequency element comes in to play. With bro-splits and only hitting a muscle group once a week, if you need 28 sets of shoulder work to grow, doing it in one day doesn't make sense but spreading it out over the week does! Doing 4 sets daily can work but doesn't necessarily take your recovery in to account, maybe 8-10 sets every other day is a nice middle ground that allows for quality work, time to recover and a reasonable workload during your workout. Nucleus overload vs Bro-splits is just the most extreme end of each technique. Every day of the week vs 1 day of the week. Middle ground is probably where the answer lies. So my take aways from this years later, find a frequency that allows for adequate recovery time, hit the muscle with intent over multiple sets of work and don't over think it too much. If you're doing more work and making gains from it, follow that train of thought. If you start doing more work and plateau or even start to lose, make notes and modify.

[@Enzomma]

Have you tried this technique with calves?

[@hildebrandspencer]

@@Enzomma I'm loosely in the middle of it right now! Maybe not a textbook nucleus overload setup but more a high frequency setup. Doing direct calf raise work 3x a week as well as rebounding every morning on my tippy toes.

[@sniffingdogartofficial7257]

@@hildebrandspencer Great video!! And nice follow up comments. How did the calf training go?

[@hildebrandspencer]

@@sniffingdogartofficial7257 Thanks for checking in! The calves are coming along slowly! I've gotten a small amount of growth from the recent work but nothing crazy to write home about. That being said, I am finding some other benefits of training calves often though. Daily stretching has improved the ankle ROM which in return has actually helped my squat a fair bit. It feels much more natural going deep (at least parallel) without heels and I dont feel as much muscular restriction!

[@Roma-rusk]

@@hildebrandspencer i got up to 210. Around 16% BF at 5'9. I know im gonna get slack for this but no I was not natural. I have been off cycle and havent lifted consistently for over a year. :/ i dont want to take gear again and i know that the nuclei stay around even if gained from gear. I want to get my size back but am wondering if i can do so naturally now that i "changed my dna" and have those myonuclei still in my muscles. P.S. has anyone told you you look like john krasinski

[@Donemode1451]

I love people like you who actually try things instead of theorizing

[@hildebrandspencer]

Per I appreciate that! Self experimentation has taken me further than any standard program has.

[@matthiasrambally1899]

I started lifting light with high volume almost everyday to every other day if I was really sore and the growth of the muscles is the fastest I've ever seen in my life in only two to 3 months

[@faux9261]

I've Accidentally Did That With My Chest When I Used Workout At Home I Was Doing Push Ups Everyday Chest Grew So Much.

[@johnhunter7386]

This sounds similar to the light dumb bell high rep system that Eugene Sandow used about a hundred years ago.

[@MrJamesdryable]

I also watched that video.

[@jimo9555]

@@BuJammy most "historians"?? what, like weightlifting historians? that's a thing??

[@jdamsel8212]

@@jimo9555 Yes. I have one professor who specializes in Native American wrestling forms. There are lots of very specific fields in academia.

[@jimo9555]

@@jdamsel8212 any weightlifting professors?

[@WilfredoNelson]

@@jimo9555 Try DR. MIKE ISRAETEL @ Renaissance Periodization: kzbin.info/www/bejne/jKe5oX2Qmq-shKc

[@lyndon4367]

Good video mate straight to the point

[@nilesminor7403]

Great job man

[@reconstructedrichard208]

Really helpful, thanks 👍

[@muminkabiryXIX]

love youre perception ! who gives a damn about strict curls we just wanna have big guns haha nice keep going !!!

[@itamaravraham4068]

Interesting, good video man

[@IowaRetroGamerDad]

I enjoyed this video and I thought it to be common sense the harder you work a muscle, the more its going to grow. That's why I don't really understand and get lost in the "do this, don't do that" on KZbin. You have few doctors telling you if you wanna get swole, you have to life heavy! Then you got a few others saying no no, you have to lift a ton of reps and this will get you huge or leaner. My personal experience is just intensity in general and its all about nutrition. I'm currently doinga 6-8 rep program and going to try this for a while but I am very interested in this theory, and maybe after I finish this one I'll try a high high rep one. Great video!

[@hildebrandspencer]

I appreciate the kind words! I think pairing a smaller muscle group with high frequency training would compliment your heavy 6-8 rep lifting very well! The cool kids these days are calling it “powerbuilding”

[@elishahcollins8865]

Great wording

[@ivanmoras]

Thanks for sharing!!! As I'm travelling for a few months now and just have some bands with me to train. I will give the nucleus overload a try and see how it goes. Just light weight, high rep band workout everyday on most of my muscles ;)

[@hildebrandspencer]

Thanks Ivan! That’s awesome! It’ll pay off after your travels for sure!

[@BuJammy]

First time I've heard the name "Netherbeast" in a while.

[@UncleDanBand64]

I am day 7 on bicep nuclei overload. Day 4 & 5 sucked. I am over the hump now. I am still doing my normal work out plus it. It really sucks on push day to do a full bicep work out on top of it. I think like anything the body will adapt.

[@robbiasetti4678]

Really interested in this. My question is: Do you or can/should you train the other parts of your body in the usual style concurrently while doing nucleus overload on specific bodypart(s).

[@hildebrandspencer]

I did! With side delts, I kept everything with my regular split the same except I removed any direct shoulder work from my pressing days.

[@wmwanimations9868]

Man that was so interesting to hear. I found out about nucleus overload a few weeks ago from Migan and have completed 1 month worth of delt work. Am looking forward to seeing what type of results there will be in the future, as thats when the real size gains come in. Have you seen any heightened progress Now, since you've finished the overload?

[@hildebrandspencer]

WMWanimations Yes! It works the trifecta! Muscle endurance, strength and size! Stay tuned for the follow up video of what to do after a nucleus overload cycle!

[@wmwanimations9868]

hildebrandspencer excited to see your follow up man its gunna be so interesting

[@andreaskandanoleon3256]

Are supplements required?And can a teen use this method?

[@hildebrandspencer]

Andreas Kandanoleon The only supplements I use is whole milk and raw honey! And maybe some creatine when my red meat intake is low. And yes! A teen can definitely use this method! I suggest as a teen to eat at a caloric surplus and slow bulk for your first couple years of lifting. Capitalize on your growth spurts while you got em’ !

[@andreaskandanoleon3256]

hildebrandspencer thanks a lot!

[@jacopoventura4715]

Did you took some photos of your lagging muscles to see the comparison after the nucleus?

[@hildebrandspencer]

I have a couple but the quality is pretty poor, doesnt really do it justice.

[@jeremyleidy5566]

Just started trying this with push ups. Have a herniated disc in my neck and just got to a point where I can do that without risk of making my injury worse

[@SuperPulseadasArmwrestling]

I recomend you 1) core work 2) spinal higiene 3) and avoiding the painful postures that causes you pain This is to desensibilize your back , and after 2 or 3 months (maybe you heal in 1 month) you can come back to the previous postures that was painful

[@Nicky_LarSwana]

@@SuperPulseadasArmwrestling thanks

[@Shadoweaver]

Hey man, great video! I have a question tough. Can i still do rows if I am doing this for my bic, or bench if i am doing for triceps... How does this incorporate into my whole body program without messing it up...

[@hildebrandspencer]

Think about as going for a run every morning, will that effect your squats? Maybe a little. I’d suggest keeping your program as is and then just adding in a light pump for whatever muscle you’re targeting at the end of a session. Or at home first thing in the morning if that’s an option for you.

[@Shadoweaver]

@@hildebrandspencer Cool. That actually makes sense... Thank you :)

[@ggcom1977]

Im thinking of doing this with band flies for chest. Should i still do benching and My normal chest training afterwards or just stick with the flies? Great video btw

[@hildebrandspencer]

I would back off on some of the regular chest work but just keep benching in and the daily band flies.

[@soarq86]

Did you see faster growth after completing nuclei overload and using traditional training programs than before? Do you need to be in a surplus? What if you're cutting?

[@hildebrandspencer]

Well a surplus will always be best with growth in mind. And some anecdotal evidence with my delts. They have always been very small in size, even after months of NO. That being said, it may have primed them for quality growth later on because they seem to have filled out now!

[@BeforeThisNovember]

Me and my training partner are trying it with tricep pushdowns. So far we're about 2 weeks of doing them every day. How long do you recommend doing it?

[@hildebrandspencer]

GhouLingo [#1 Ghost writer] Nice! 6-10 weeks, 5 days a week OR take a rest day or two when needed. The rest of your training will dictate rest days from NO depending how much other Tricep work you are doing.

[@BeforeThisNovember]

hildebrandspencer ok cheers mate!

[@CTfinest1994]

@@BeforeThisNovember how it work for you?

[@BeforeThisNovember]

CTfinest1994 it's hard to tell but I'd lean towards it did possibly work, as my triceps are one of my most defined areas now (but of course that could be genetics). I'm positive it had no negative impact so I'd recommend anyone to try it for themselves.

[@KneePainAustralia]

@@BeforeThisNovember Hi, whats your take on it now after over a year? Did the increased satellite cells make your normal training lead to better growth?

[@NathanPark3r]

Can i do NO with my normal routine at the end of the session and off days of it as well? For example if i were to use PHUL and i want big forearms, can i hammer it at the end of my 4 workout days and in the one off day of the PHUL (usually Wednesday)? Also do i need to stop working out all together for 1 week just to recover? Asking this cause i would be afraid to lose my strength gains on my main lifts.

[@hildebrandspencer]

ุ 1) I wouldn’t be concerned about losing overall strength in just a week off. Many naturals can wait up to 15 days (sometimes even longer) and still gain strength on their lifts! Check out Sam Ernill and Bastionhead. 2) You are correct. I’ve actually been doing forearms currently, so I’ll share what I’ve been doing. For the specific NO, I use a wrist roller to warm up and cool down every workout OR if I’m not lifting, twice a day. That shouldn’t effect your other lifts too much. If this causes you to have to use straps during your workout, that’s fine to. As long as you’re getting those forearms pumped up daily! EDIT: In regards to the week off.. forearms are such a small muscle group, they should recover fairly quickly and shouldn’t need a full body rest. I have never taken the suggested week off and don’t feel like it’s hindered my progress. Final note: This is a good time to focus on your recovery. Get good at feeling when to push it and when to ease off a bit. Learning your body will make it easier for you to know when it’s time to recover more.

[@GotFaculty]

May be a stupid question but can I train legs everyday on a push pull legs split or should I only train just legs for month And when I take a week off can I still do push and pull workouts or no gym at all?

[@hildebrandspencer]

GotFaculty that’s a pretty loaded question! If legs is your goal... then I’d train legs everyday and keep just the push/pull to lighter hypertrophy stuff. Legs everyday can be pretty taxing! Most important thing is to manage your recovery well and make sure you’re not over reaching with too much volume.

[@gram3822]

No such thing as a stupid question

[@baller8184]

nice video man, can i utilize nucleus overload training along with my regular training routine, so pushups everyday along with bench press, dips 3 days a week? will it hinder any results/ gains

[@hildebrandspencer]

The standard protocol is to drop all other related work to the muscles involved. I do it with chins a couple times a year and during those blocks I don’t do any rowing or bicep work to avoid being completely slaughtered. That being said, if you still wanna try the way you described, have at it!

[@BuJammy]

It's surprising how few people can understand or explain NO. Even Scott Hermann, who did it for 30 days, measured his traps at the end of 30 days and said "I got some gains", when the point is not stimulus, rest, adaptation (iron, netflix, gains) but to prime the muscle for future growth. Those who criticise it tend to say "30 days is not long enough for a training effect", again, missing the point. I, like you, did a ton of traps work, daily, before I had ever heard of NO, and now my traps grow so fast I have to back off on the direct work.

[@sva6774]

Good work. I try bench and light squats in that nucleus thing. Every day ,light weight 5 x 8,9 reps... I need more habilty in those muscles ,similar range ,im greco Roman atleth,tons of legs and "mini squats"and push heavt guys ALL day. You believe my strenght Will increase?

[@nishantthakur4134]

Nice marker

[@vagabondandy6856]

dafuk is nucleus overload?

[@shades4313]

so you definitely saw improvements in the delts is what youre getting at? Also I understand the premise is that the real size comes on when you go back to regular weight training, so have youre delts gotten bigger from going back to real weights? I just started doing lateral delt nucleus overload six days ago, and based on how it feels so far, I feel like it will yield great gains

[@hildebrandspencer]

Shades MN Correct! For me, it wasn’t just size gained when introducing weight back into the mix but also skill (specifically with side raises) My muscles were so familiar with the muscle pattern from the daily use that applying the same movement with heavier weights felt very natural, making it even easier to work them harder! Cheers!

[@shades4313]

thank you!

[@TaxEvasi0n]

I might try this with my delts. I originally was doing 15 reps x 3 sets, then watched a video that said you have to lift heavy. I upgraded the weight and ended up hurting myself. So I decided to go back to the first method, and found that I had hurt myself again, I couldn’t raise my left arm for a couple days after training, so I stopped doing raises all together for a while cause I figured I had just torn something. Now that I know TrueBitch weights are actually good for eventually putting on size, I might give this a go. 2.5kg plates sound perfect to start off with and try crank out a couple hundred reps. Hopefully my shoulder doesn’t flare up again eh? I think I was just raising it too high, above parallel to my shoulder height.

[@akshatjakhar1172]

Try doing press everyday, my shoulders were lagging too, but for now 2nd month running I have been doing press everyday & I can see visual improvement.

[@hildebrandspencer]

Just the way human shoulders a built, they are made for doing a lot of movement. Similar to our hips, the ball and socket joint and can handle a ton of volume, I believe thats why delts respond so well to high frequency training. To add to that, its been 18 months since I made the nucleus overload video and I am STILL hitting side raises 3 times per week. More volume, more gains!

[@n8brez603]

Question I can't seem to find an answer to anywhere. Does NOL replace your normal training for that body part? For example if it's push-ups for chest, would u still work out your chest in the gym on top of that, or does it replace that work?

[@hildebrandspencer]

Thats how I like to do it BUT some muscle groups are easier to do that with than others. For example, its fairly easy to do a NO cycle on your shoulders and just leave out your regular delt training day. Being that shoulders are only a secondary helper to your presses/pulls, the rest of your training won't be very effected by daily shoulder NO. At the end of the day, you just need to set up your training so you are hitting YOUR goals. If you are going to do chest, I would leave out benching/regular chest day and put more emphasis on your OHP for the duration of your chest NO. If you are still wanting to bench though, just know that your output will be effected from the NO and adjust accordingly. Many ways to get it done!

[@n8brez603]

hildebrandspencer thanks for the reply! I was considering doing it for calves and glutes ( my lagging areas) and was wondering if I could still do squats

[@n8brez603]

I would say yes, since squats are more quad focused?

[@hildebrandspencer]

If you're doing high bar, fairly quad focused squats, thats a great idea! For the calves, I'd suggest trying some occluded training to! They'll blow up quick! And for glutes, I'd suggest the Posterior Suspender. I'm not sure if thats its actual name, but its when you put a band under your feet and then behind your neck and do an RDL motion. The constant tension on your glutes fires them up QUICK! I outline it in my Daily Do's video. For your regular squats, I'd keep an eye on your recovery and adjust your frequency/intensity accordingly. Should put some mass on that ass!

[@n8brez603]

hildebrandspencer thanks for the tips! I was doing frog pumps and band pull throughs , 10 sets of 10 for each.for calves, 10 sets of 10 standing raises one day, 10 sets of 10 seated the next day.

[@Latinblack29]

Jeff Cavaliere is proud of you!

[@jamesjacob9632]

jeff cavaliere is a joke. he's a marketeer not an educator.

[@Hsa008]

Dumb loser

[@entitiessoul]

You want to show us.

[@dah_goofster]

Hey there a style of weightlifting that I haven’t seen anyone else implement and one that I’ve seen by far the most results from. I’m wondering if this is similar to nucleus overload. Once you finish your set to failure have a buddy force you to do 3-4 more reps while he spots you. When I say spot I mean he does about 80% of the work but forces you to struggle thru them. In between sets flex your worked muscle and lean into the pump. By the time you leave the gym you shouldn’t be able to even use that muscle but the gains are insane. Cant find anyone who will do this with me after I lost my original workout partner, the mental fortitude is insane to try and keep form once your muscle is done for

[@hildebrandspencer]

Sounds like dog crapp or some RPE13 stuff John Meadows does. Dorian Yates and Mike Mentzer also went real hard like that!

[@dah_goofster]

@@hildebrandspencer yes! It’s definitely like that I didn’t know the name of it thank you. I was always a twig hard gainer until my step dad did that to me, it was excruciating but the only way I started growing muscle. Always been too scared to do a cycle due to drug sensitivity, i can’t even drink caffeine over 150-250mg range without freaking out.

[@hildebrandspencer]

Probably best to stay off any compounds then! Put a big emphasis on quality food and the mass will come.

[@alex20na]

Nice to see the nucleus overload promoted!! Just a slight note in regards to what you said that nucleus overload won't give you big muscles in 3 months...nucleus overload will give you big muscles, no matter what, when you get that insane amount of nuclei in the muscles, you can't escape growth no matter what. Now of course, once you got that nuclei it all depends on recovery, nutrition, hydration, how advanced you are as an athlete/lifter and genetic potential (even tho some guys don't wanna get huge and reach their maximum amount of muscle mass, just look good enough), but the factors that I listed up will determine how fast you grow once you get the nuclei. If you don't experience growth it means you are not doing it right. Migan recommends 4 weeks of nucleus overload for 5-7 days a week, then take 1-2 weeks of TOTAL REST to reset Mtor. That's why many guys don't grow, because they keep training and they don't stop to take that crucial rest of 1-2 weeks for the Mtor to be totally reset, so no workouts, even if you overloaded your calves, don't work your biceps because Mtor will not be able to reset and you won't see results unless taking that rest. I am doing this on my forearms, can't wait to come with testimonials, because I did it in the past with pull-ups (even tho I just wanted to get more reps in the pull-ups before putting more muscle mass), and my lats grew a lot.

[@hildebrandspencer]

Good read! Thanks for sharing that!

[@rickdias491]

George A you taking these sets to failure ? Or just pumping blood into muscle ? Do you agree with 200-500 reps or is it more of a “sets” thing for you , and not so much reps counted.....

[@themontagekillakk]

Hows results mate?

[@Garo10]

did you make insane gainz ??

[@sqydro]

my chest is the most stubbourn muscle group and i seem to have slightly plateud with pull ups and weighted pull ups? u think this could help with these areas? i guess australian pull ups for bodyweight pull invreasecmight be ok 🧐

[@hildebrandspencer]

sqydro For chest, doing something like high rep band flies could help. OR you could also hit chest two days in a row. I’ve got a video in the making of how I’ve been doing that for a couple months now. For pullups/back movements, I’d suggest trying out a Bulgarian lite/Wisconsin method cycle with weighted feline pullups (the weight hang behind you instead of between your legs) Start with say 85-90% of your 1rm on day 1 then add 5lbs daily. Greasing the groove with daily pullups can help break a plateau. You could also give pullups a break and do barbell row variations to!

[@sqydro]

thanks mate appreciate the detailed reply keep the content coming best of luck

[@Hohmies86]

Do 2 max sets of unweighted pull-ups every other hour during an 8 hour work day

[@empzodd851]

try doing 400 pushups, 300-400 australian pullups, and long abe holding. Usually like 150 each in morning, again in afternoon, and later on in day, push thru see how ya feel after few days

[@JDfitmarketing]

Hildebrandspencer do you think you can train full body everyday for a month to give your whole body nucleus overload?

[@hildebrandspencer]

Well... you probably could but there are much better ways to spend your timing as far as making gains.

[@madhu5465]

try em 5 times a week

[@joecruz7483]

It work's also doing bodyweight training, especially pushups

[@ivanortakovski3526]

That's very very true sir

[@northernsurvivalbackcountr4986]

Bodyweight training is better for ya high reps cant get injured i feel better thn wen i used to go to gym now i train at home cheers

[@jamesjacob9632]

@@northernsurvivalbackcountr4986 in what world can't you get injured from doing bodyweight training? Do you think your shoulders, pecs, and triceps can tell the difference between a push up and a bench press with equivalent weight? The muscle only understands resistance, it does not care what it is contracting against. There are many advantages to bodyweight training but please don't spread potentially dangerous myths.

[@northernsurvivalbackcountr4986]

Lol JJ

[@KneePainAustralia]

@@jamesjacob9632 because its lighter that traditional resistance training (hence him saying high reps)... that was his point.

[@hkaszowi]

Have you tried it with chest? I have a lagging chest I know maybe heavy bench in chest exercises would work but do you think the chest nucleus overload would work? I may have to give it a shot

[@hildebrandspencer]

I absolutely think NO would work on chest. I’d suggest throwing down some high rep band chest flies daily for a month or two and then see what happens!

[@hkaszowi]

hildebrandspencer this would be in conjunction with my normal chest exercises? I basically follow alpha destinys concurrent program so I bench like twice a week and do 2 mini workouts at home with bands. So maybe I’ll add banded chest flys everyday as well. Thanks!

[@hildebrandspencer]

Yes that should work! I would suggest to not plan on setting any lifetime bench pr’s on your intensity Day and keep the volume to moderate on your volume day. Basically just make sure you are monitoring recovery :)

[@nismoaltima1326]

I had accidental nucleus overload with my chest. I was fat in senior year highschool so i started hitting the gym to loose weight. I would do sets of pushups throughout the day to burn extra calories and would almost bench on the smith everday and try to max on it every week or so. Needless to say my chest is my best/biggest body part 3 years later and stays the leanest when ever i get fatter. This shit is true, im now bascailly working arms 6 days a week with high rep pumping 12-25 rep rage and they are lliterally growing, i have struggled alot and this is growing them

[@1digitals0n]

Shout out to Migan

[@sebastienleblanc5217]

Nice experiment design, but you have a sample size of one and no controls.. Is there actual literature on this?

[@hildebrandspencer]

I appreciate your skepticism! There are many people who have tried it with success BUT I don’t think there is any direct literature on nucleus overload. I will add though, the core concepts of muscle hypertrophy still apply. More volume=more growth (to a point of course) and the application of progressive overload over a long period of time (paired with solid recovery practices) will yield one to get jacked!

[@sebastienleblanc5217]

@@hildebrandspencer Yes it does make sense. Even the name "nucleus overload" suggests someone studied it through a direct observation of increased nuclei in myocytes from biopsies for example. That's why I expected there would be peer reviewed literature on it.

[@madhu5465]

@@sebastienleblanc5217 there is scientific study on it which showed increase in myonuclei watch team 3d alpha latest video

[@Sh4ky]

Wouldn’t it be most optimal to nucleus overload everything with a full body workout? Or would that demand too much from your body?

[@hildebrandspencer]

I would think that would be overkill. I’ve always thought of it best to treat it as a pet project that doesn’t interfere with your regular training. Like catching a bicep pump 5-6 times a week isn’t gonna interfere much.

[@Sh4ky]

hildebrandspencer thankyou for the insight

[@hildebrandspencer]

You bet! But who knows, maybe get adventurous and see if full body 6 times a week for a couple of weeks yields some changes. High frequency training seems to be in style.

[@jamieganderton]

I don't mean to be rude, but you said 20lb shoulder press? Did you mean lateral raise???

[@creamofthecrop5868]

Shoulder press uses all heads he probably meant what he said

[@Zleri]

I understood that he added 20lb to his shoulder press max

[@vardaspavarde8480]

what tempo did you use?

[@hildebrandspencer]

Whatever tempo allowed for the best mind muscle connection. Usually a bit slower and controlled.

[@marinuslouis]

So! ... :-)

[@Ryan-ec6gq]

2-500 reps is a big range my dude

[@JRicciFootball]

I think he meant 200-500

[@iyobosajoshuaowiejosh900]

Why don’t you mention the channel you all stole it from, Team3dAlpha coined the term nucleus overload.

[@hildebrandspencer]

Always nice to hear from a fan. Cheers!

[@bsinatra145]

how heavy did you go on biceps?

[@hildebrandspencer]

It was a while ago now but as I recall, I did most of my bicep training occluded, so the weights were usually like sub 20lbs

[@bsinatra145]

@@hildebrandspencer Thanks for the info and rapid response.

[@dentistt248]

How much rest in between sets and how long are the sessions?

[@hildebrandspencer]

As short as possible to limit the amount of muscle damage you do so that you can come in and do it again the next day.

[@dentistt248]

@@hildebrandspencer what if im really sore the next day how do i continue the rest of month?

[@hildebrandspencer]

@@dentistt248 Sounds like you did a stimulative workout, no need to do it again until you're recovered

[@dentistt248]

@@hildebrandspencer but doesnt it defeat the purpose of the training if I stop?

[@hildebrandspencer]

@@dentistt248 For nucleus overload specifically, yes. BUT thats a technique used to stimulate some new growth when you're in a plateau. If you got sore from your first session, it probably stimulated some growth! So no need for the NO at the moment.

[@billmwatts7300]

25....15.....10....worked for me gained size quick

[@ethan74105]

Do you mean 25 15 10 reps?

[@billmwatts7300]

@@ethan74105yeah man 3 sets of that weird rep range worked well for blowing up my muscles....did compound lifts with it....and found I could train more and recover a lot faster

[@ethan74105]

@@billmwatts7300 Thats interesting because I had done compound movements with higher reps before and gained alot of size very fast but I stopped cause I started listening to nonsense on KZbin lol. Ive been doing a fullbody workout with power training using compensatory acceleration for sets of 6 to 8 reps to cause alot of muscle damage then allow it to repair and remodel which seems to take at least 72 hours but I extend it to 96 hours/4 days to be sure. I really want to do higher reps and lighter weights everyday in between the muscle damage power workouts. Did you take a certain rest between sets with the 25 15 10 reps?

[@billmwatts7300]

@@ethan74105 i took 60 seconds in between and trust me I was watching that clock waiting to start the next set ....I find it dose take a while to fully heal like 72 hours but with this method u shouldn't be burnt out and really sore

[@davincibz1]

Canadian bro

[@alexdaniel3043]

Damn, you just trash all the science for the last 100 years 😂 funny how nobody have clear before and after pics

[@hildebrandspencer]

That statement would imply I did any scientific research before diving into the endeavor! 😂

[@alexdaniel3043]

@@hildebrandspencer I research more, and it seems intressting,I'll do a full body every day for two months, then overload for few months, I wana try those both as I'm really bored of casual splits 🙄sorry if I been offensive