I Did 100 "BARBELL SHRUGS" Every Day For 30 Days (MY TRAPS GOT HUGE!)
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- Опубліковано 26 сер 2024
- 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 am fairly certain that is the main culprit behind the amount of growth I am seeing.
But regardless of the reason, I am enjoying the challenge and I think for the next experiment I need to try attacking a bodypart that HAS seen a consistent amount of training volume over the course of my lifting career and that is 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!
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I Did 100 "BARBELL SHRUGS" Every Day For 30 Days (MY TRAPS GOT HUGE!)
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 am fairly certain that is the main culprit behind the amount of growth I am seeing.
But regardless of the reason, I am enjoying the challenge and I think for the next experiment I need to try attacking a bodypart that HAS seen a consistent amount of training volume over the course of my lifting career and that is 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!
FORUM POST: muscularstrength.com/forums.php?pageAction=POSTS&subForumID=119&threadID=5527
(0:13)- I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING - ua-cam.com/video/w8w54iucQgQ/v-deo.html
(6:27) - EZ GRIPS - PRO (MS10 - 10% Off Site) - www.ironbullstrength.com/idevaffiliate/idevaffiliate.php?id=100&url=39
It definitely paid off, buddy! Congrats!🎉👍
@@mauricecooper9763 Thanks Maurice!!
Do this during cut wanna do chest
The real test will be to see if you are able to continue growth, given your training-age, in those areas in the coming months. It would be nice to see a follow-up video 6~ months down the line documenting measured changes in the areas you've completed nuclei overload training.
@@bwarner96 i wouldnt do it during a cut.. you really need the calories to recover from the added intensity
Them trap gains bruh !! Sick 💪🔥
The legend who popularized nuclei overload !
Your channel has some great learnings which fucking work great.
@AlphaChad Do some heavy ass rac pulls above the knee and see the traps blow. Although my traps get big real quick.
Can I train full body wokrout everyday with light weight
@@khalood4584 no 😂😂
Title says BARBELL so i instantly clicked, just to hear BAHBELL from this man !
Hahahh too funny man!
Only had to scroll down 10 comments for the first "BAHBELL" comment....lol
It is BAAAAAAAAAAAAAAAAHHBELL! Takes a lot of oxygen and power, to pronounce correctly. That's why his throat is so veiny/vascular.
🤣You're funny man
I like the calm and personal approach in this video. Good and honest, non-pushy, content. Thanks for the advice, Scott.
Can't go wrong with high frequency high volume trap work. It's probably one the most resilient muscle group out of the entire human body
After the calfs that is
it's postural muscles in general actually, forearms too and calves like guy above explain
I always see you In Greg douciette comment section lool
They help hold you upright all day, is why.
every Australian, sales guy uses those microphones hahahaha
haha, its a good mic! Super clear!
Let's Talk Herman is a cookie cutter
Really love your content, it's nice supporting natural lifters to the max so that people can get a realistic idea of what you can expect as a natural lifter and why you should stay natural. Thanks for the great content as always Scott💪🏾💯
I'm a UA-camr by the way.
thanks man! really appreciate that!! I will check out your channel too!
Scott, you did amazing with the traps training! Incredible results!💪👍👍
It's great to see someone teaching to experiment and grow. Those traps really have grown considerably 👍👍It's good to see someone walkthrough the journey. Somehow Scott's content feels like a friendly chat when you bump into him in a coffee shop whereas other youtubers' content feels like a lecture... 🤔
The thumbnail is me when I'm taking a shit. Great video btw
Haha you must go through a lot of toilets! 🤣
I watched the first video. But what about squatting 30 days in a row. That would be a great experiment if you haven’t done it already and are about to publish it. Big shout out from Yorkshire England.
I want to do that after PULL-UPS! I want my pool done first.. haha so I have a place to go when my legs are dead.
ScottHermanFitness awesome brother. I look forward to watching them both. Keep up with the excellent videos!
I'm not sure if the principle would work for compound movements... worth testing though.
Atif Suleman Ph.D. It’s already been tested numerous times, it’s called the Bulgarian method.
Atif Suleman Ph.D. also the Russians squat everyday but not at high RPE’S- I know they dope, but that’s also another method of squatting many days in a row.
I'm really excited to see the results of your Pull-ups training! Lats strength are something I'm severely lacking.
My biceps were always my worst muscle but I tried 100 reps a day.. though I couldn't do 100 at first but gradually I did and now I can feel the strength in my biceps.. they haven't grown in size much definitely they have the strength now that they were lacking. Thank you Scott.. 6 years with you and you still help me improve myself 💙💙
Sounds like you obtained a much greater mind muscle connection! Thats awesome!
I’m like Ricky, I have no idea how to flex my upper traps 😂
You're a beast! 💪😁
Thanks Gavan!!
Scott, you are definitely looking great buddy! The hard work and dedication is impressive!
Thanks so much Omar! Really appreciate that!
At 3:11 when you compare pics in second one you re a bit leaner probably thats why it appears bigger,sorry not here to troll or call you a liar just my 2 cents
Emil Demitru or the lighting in some rooms you can look more lean with different lighting or he just ate sorry but it’s not your 2 sense it’s just logic
He is actually leaner that's why his traps are looking better
@@chriso5293 thats why he thinks his traps got bigger because he got leaner not because of the N.O.T.
Damn Scott, your handstand looked alot cleaner & in control than they did in your video with Austin.
Whatever you're doing it's working!
The one true natty king blesses us again with another video
Bahbell shrugs, my favorite!
Very impressive difference in the traps.
Keep busting that natty limit!
Thanks so much my bro!
Thank you, brother! 💪🏼
Power shru....
“AlphaDestiny entered the chat.”
Based on your 100 reps method, let me introduce "one punch man" method: 100 push up, 100 squat, 100 crunch and 10k running...Then you can be a one punch man !!
bruh, no one cares about your shitty anime methods. Gym wins every day
mammoth yup lmao!
God wins everyday 🙏 but 10ks everyday idk 😂
Saitama cares you baldy!
1:00 them veins bruh lol
oh man for sure do a collab with jonathan from team3D alpha he deserves as much attention to his channel as you can offer him
Oh you think so? Then maybe you should watch the biceps video I mentioned. Link in my pinned comment. You just might be surprised 😎
Great content. I’m loving this nuclei overload training
I’ve been doing 100 sit-ups for a few months with my normal workout.. Also do 100 pushups on non chest/tricep days. I saw your 100 bicep curls video and have been picking a muscle group since. In Jan, I did biceps, 50 DB curls and 50 concentration curls. In Feb I did 50 lateral shoulder raises and 50 front raises. It only lasted 3 weeks. It took a toll on my left shoulder. I finished Feb and into March with 100 lat pull downs. Seem some growth in those areas. My shoulders exploded for the 3 weeks, but pain in my left shoulder stoped me from finishing it. I appreciate your videos.
Maybe you should try to see a massage therapyst who specializes in athletes. All those extra reps were upper body. So your shoulders took quite the beating!
ScottHermanFitness I get a monthly massage.
It doesn’t help that I’m a side sleeper and I sleep on my shoulders. But yeah, I definitely beat them up for a few weeks.
Sounds like a cliche, but it’s an old car accident injury that flares up from time to time when I push too hard. It reminds me that I’m not getting any younger. Lol.
@@damianlay9501 hey, hows things now your shoulder still fucked?
I'm doing nucleus overload for my whole body and I'm recovering fine
Noah SIBAHI-Jackson im gonna try it next month with full body calisthenics program
@@waleedalzuhairi526 Great! Tell me how you feel after just be sure to auto regulate your recovery though so do some days with weighted calastenics lower reps and some body weight only higher reps, moreover you mite have to rotate out a few exercises (concurrent periodisation) to prevent overuse injuries and increase and if you really need more recovery try taking glucosamine. Hope it helps! 😀
@@waleedalzuhairi526 Try out weighted rock climbing or (scaling m, climbing along) a retaing wall by pinch griping the tiles for back and forearms to it's absolutely incredible for flexor grip strength and lower lat hypertrophy
@@noahsibahi-jackson8757 i do weight training every winter and body weight every summer and im not too advanced to weighted calisthenics dont have that much weight around my house just a car tire
@@noahsibahi-jackson8757 i just thougth about getting my 100 reps in every begginer exercise like pull ups push ups split squats and the other exercises after that im gonna get back to upper/lower calisthenics split
Been waiting for this lol excited for nuclei back!! 👍👊
Hey.. i am a skinny guy. So my question is should a skinny guy train abs?
Hope you answer....
Of course you should. How else will they improve if you ignore them?
Having strong abs is important for the major lifts. In terms of aesthetics, if you are already skinny then that is the ideal time to train abs, as you will be able to see a six pack begin to form.
Skinny guy abs aren't real abs. If they stick out just due to low body fat, and not because you worked then out, it's kinda just pointless. Anyone could get skinny.
Traps , calves , core and forearms can take lots of volume!
The entire body can handle a lot of volume. Think about what muscles you use to walk. To get out of a chair. To push a door. To close a door. 👍🏽
Full Body Joe facts bro !
@@mattc4266 Your Legs, Calves and Glutes are used more than any other body parts. 🤔
"firearms" 😂 training with a shotgun?
jjwp 1988 corrected myself thanks
Shoutout from brazil homie, im' doing this nuclei traps myself!
This is really cool, Scott! I'd like to know what happens to the size of the body parts you've done so far once they go back to a regular amount of volume as you do the next experimental body part. Do they shrink? Do they stay the same? Grow?
Well only time will tell. My biceps havent shrunk yet from experiment #1. So.. so far so good!
Damn man I damn near dropped the damn weights on my toe trying to run thinking the sound effect at 0:03 was a damn wasp.
Awesome development, man! Thanks for your continued genuine help to the community. Quick question. Totally off topic question...What brand LAV pack and mic do you use?
Good stuff Scott. Rack pulls above the knee have me seeing more trap growth than any other method I have ever used. Those and Romanian Deadlifts leave me sore in the traps after every single session, and that is surprising because I have been doing them consistently for 6 months (with tracked progressive overload).
Interesting. I never experienced feeling my traps particularly doing romanian deadlifts, although they are definitely great for the anterior chain muscles.
The New It may have something to do with differences in posture. Some people strategically use thoracic rounding during deadlift motions to lift more. I stay very neutral which heavily engages my traps, so RDLs give my traps a lot of actively engaged time under tension. I also do medium reps, so I may be loading heavier weights relative to our strength levels if you tend to stay in higher rep ranges. From my experience traps really need an emphasis on heavy loads for growth.
And by heavy loads I mean isometric loads that I cannot physically take through a full shrug contraction due to how heavy they are when it comes to rack pulls above the knee.
Scott's 5 golden training rules:
1.Train Haaahhd
2.Train Smaaaaht
3.Train your Aaahhhms
4.Train with a Bahhbell
5.Progress to get Strongahh
Team 3D alpha came up with nuclei overload. The gains come AFTER you take the 1-2 off from training those 30 days straight, and then start training after the break
Try shoulders and lats, the v-shape muscles!
Pull-ups are next!!
Awesomeness vid as always bruh
Did the weight increase from day 1 to day 30
BAHHH BELL shrugs ahhhh wickid REHHHHTAHHHTED!!
I dont even workout ever but here i am. Liked. Subscribed
Very well-presented video I will definitely try this thank you very much
scott ur a g, downloading all the brooklyn real world right now just to see my guy. that is all
I was gonna suggest adding dumbell farmers walks into that routine (heaviest the gym has) as you not only engage the traps to keep your shoulders from sagging forwards but you also end up inadvertently doing mini shrugs every time you take a step in the walk due to the momentum of the weights and you can also do heavier trap/hex bar variations for a more stable but more intense pull. Your traps are also under load much longer per walk than a set of shrugs
So that's what I should do for trapezius muscle mass?!!!
My legs have grown like your traps since I started doing 10x10 barbell squats and deadlifts. Quads have doubled in size in last 6 months literally. I measured around my thigh the other day at 24 1/2 inches . Legs for me used to be a group I didn't hit nearly as hard as I do now
Good job man. I needa try that
"doubled in size"
Your Quads used to be 12 and a quarter inches? 🤔
Squats everyday ?
The only actual natural bodybuilder on youtube
Baaaa bell shrugs
With the baaaa
what was the weight you were using on traps I missed it in the video
315lbs. Also.. you can easily rewind the video 😁
@@ScottHermanFitness ty for that info
Arent you suppose to take a week break after and then comeback and see the muscle grow much faster? So really it should take about 30 days of overload 1 week break and then 3 weeks of training to see maximum desired results
yeah this video doesn't really matter because Migan always says that you're only gonna see the result after the deload and couple more weeks of normal training... It's not magic it takes time
I thought you had a Hovering Wart on your face before I realized what it was.
Is the standing military barbell press also a good trap builder?
I think this best exercise for shoulders military press
He is still soo pissed at austin !! Lmao 😆
I’m surprised to see you doing power shrugs instead of ATK Rack Pulls. I thought you loved those for trap growth! That’s what I’ve been doing in conjunction with Tarp Bar DL to Shrugs. My traps are huge compared to a year ago!
I'll try this with barbell shrugs and lateral raises
What about squat everyday! Loved to see u go for that.
Great video
Why not use a step for your calf raises to get more range of motion and go slower on the negative?
I wish I can show you my calf muscles I was very blessed with them there 18 inches I never train with them
Who needs recovery time? Not *THIS* guy!
It is easy to recover when you can rest all day long.
Ppl don't take this into account very often, how much resting (your brain) actually does for gym results.
I work periodically and the difference of what I can get away with, while I'm off work, is kinda night and day. Especially now, when I'm closing in on my 40's. And I do 5-8 hour shifts when working.
I miss the legend "pssshhhh" sound :(
THANKS SCOTTHH
Looks great Scott. I am not doubting your hard work but do you also consider what your body fat was prior to doing traps nuclei overload? I do see growth there but was wondering how much of training factored into past discipline. On another note, you said you are doing full body work out. How long does it take you to complete it? Do you split the work out say one in the morning and the rest in the evening? I am also doing full body but after work in the evening, and it normally takes me 2 hours and 30min to 3 hours to complete it. And that's with main exercises vs including bunch more for same body parts. Thank you!
My calves were 15.5 at their biggest, so I don't feel so bad now lol. As for traps, I usually just do static holds for time. When I did shrugs I used to get really sore by trying to get the most range of motion by trying to get my traps to touch my ears and then actively trying to depress my scapula at the bottom position to get like one extra inch of ROM.
Great video man. I want to do nuclie overload but then I have to go to the gym every day lol. I go 5 days to do my normal routine. Then I would have to drive to the gym for 20 minutes then workout just for 30 minutes then come home and have another 20 minute drive. You are lucky that you have it in your house lol. Great results man. Keep up the great work
Damn that’s some serious trap development in only only 30 days! Especially given the fact that you’re a long-time lifter. This makes me wanna try it myself, but at the same time I wanna make sure that my lower traps don’t fall behind. What would you suggest?
are you increasing weight for every set or same weight for the 10 sets
same weight
Fan from the Dokkan Channel 💪🏻
So whats the measures?
I’m Irish and I’ve watched your videos for the last 10 years +, big fan. I want to improve my traps, I have that typical weak trap problem that office workers tend to have. Shrugs and rows are part of my program but I also put a high emphasis on pull ups. My question is are pull ups good for trap growth or should I be putting all my focus on shrugs and rows to maximise results. Many thanks
now that you mention it yes your traps have grown noticeably. wow!
“Like If you was to try and flex your bicep as HAAAADDDDDD as you can”
Everyone could use some more shoulder development.
I think i would be cool to see you do nuclei overloading for your delts man.
I've tried it myself and my overheadpress numbers went up and my delts go.
Keep up the good work man :))))
What if the sets were 4×25 would the results be the same?
Yea I would recommend 5 by 20 with 20 second rest breaks. This is a smarter way to do nuclei overload training as you don’t risk injury cus the load is not as heavy. This guy doesn’t know what he’s talking about if he were to do another month of a 10 by 10 I guarantee his traps would snap and he’d be injured.
Hey Scott, what are your thoughts on training upper body for 1 week and then doing JUST and ONLY legs for the next week so that you give upper a whole week off to recover, and vice versa?
Muscle goes through the anabolic cycle in much shorter than a full week, your muscles would spend multiple days and nights not growing.
You don't need a week off from daily body part training. The body can adapt and recover quickly from a lot of work.
Your muscles will recover after 3 or 4 days at the very most, you do not need a whole week off between working the body part, that's just inefficient. You will be spending a good portion of that week resting the muscles when they are perfectly capable of being worked at full capacity.
@@thenew4559
Agreed. It's like a "bro split" but even worse.
Wanna see Scott do the Iron Man challenge created by the insane CT Flether
That change in the trap was pretty great. Good stuff dawg
I'm torn.
I always appreciate your willingness to go deep in your training regimens, to reach the goals you set yourself.
On the other hand, I'm having difficulty understanding why your calling those areas of your body as "problem areas": they aren't.
Those are the seeds of body dysmorphia...
There is nothing wrong with wanting to improve and have goals. Remember that 💪🏻
Way over the top, your comment is. He can do what he wants, it's just an experiment. If he feels they're "weak areas" for him, then so be it. You have no idea what you're talking about, pal.
@@jjwp-ql5rv agreed. You can bet that he's one of the guys who has a million excuses for being weak and skinny or weak and fat. He's looking for a problem in someone who's motivated and pursuing greatness
Sometimes it is just a fact that some areas of our bodies are lagging behind in development. Due to genetics and imperfect training routines, we all do not develop every muscle across our body at even rates. He was just diagnosing something that could be improved upon within himself.
I get an impression that I have the same muscle genetics as u Scott lol
It could be possible!
Me too
Isnt this german volume training ?
Lolz. I'm glad I never had to work my traps. They always there.
Why are you using a 10 by 10 instead of the recommended nuclei overload 5 by 20
The Incredible Herman 👌 😂
Nice trap training!but I think you've slept the leg days like me!tnx
I would focus on 1-4 smaller muscle groups. Doing full body everyday is an easy way to get injured
Hey Scott! So amazing you have seen some growth looking a lot more thicker. I was doing 100 pull ups a day, I would do 50 pull ups then 50 chin ups unfortunately didn’t do 30 days. How will you change up your workout on the gym??
Is the pronated grip not harmful to the rotator cuff over time?
I love you
Awesome video
I am doing this with dumbells (obviously not as heavy as you) for traps and biceps it is actually a pretty great workout
So basically GVT every day??
My calves are 16 also, weigh 185 ish, but haven't trained legs hard in easily 18 months, UNTIL NOW!
Can this work for biceps and triceps?
Bench Dips VS Parallel Bar Dips VS Seated Dips Machine (All Weighted) | WHICH IS BEST FOR TRICEPS?
Could you implement this method in an antagonist manner? For example with Calves: Gastro&Sol with Tibia? Or are they too close together and better off training two separate muscle groups like traps and calves?
I can't yes definitively as I have no study to back it up... but my instincts tell me that would not be good. Would be best to focus on one at a time. I only did traps and calves because they are in very different places.
Imagine if your reps were full ROM, how much more you would have grown.
Traps grow from the stretch not contraction. Think of farmers walks and above the knee rack pull. See alphadestiny.
Full ROM is vastly over rated. If you watch top body builders, most do partial ROM.
John Stone Top bodybuilders grow from literally anything because of their genetics and steroids.
Is that Austin dunham
Flex ya bicep as hod as ya con.