7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! 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. Within 2 months, arms had grown to 14 cold. But that wouldnt be very scientific would it? -You don't, but I highly recommend it since it's so much safer, gives you a ridiculous pump, increases fiber recruitment (even at lower loads), produces much less muscle damage, and is easier to recover from once the repeated bout effect kicks in. Finally, I had to give my program a name. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. You can also subscribe without commenting. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. What about muscle damage? 10)Can I do multiple Nucleus Overload cycles? this is how ex-cons say they got swole.them n***s were in prison doing chest everyday with no rest days, and doing bicep curls everyday. But how do you accomplish this once the NEWBIE GAINS phase is over? But I dont want to lie to you guys for the sake of views on a video. I dont think it was specific thing but a synergy of different approaches shocking the muscle. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. I feel the same want about my chest as you did about your arms? What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. However, this does lead us into number three on my list which is actual obtained growth from additional myonuclei in the muscle and this is where the science behind the LONG REST PERIOD comes in and why I waited so long to make this video. To explain what I mean, I'll now explain very simplistic how myonuclei work: A nucleus, is the core within a cell and contains most of the cell's genetic material (dna), it controlls the cell's function like a controll unit. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. Designed For: Bodybuilding, Cross-fits, Cardio. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. Classic racerback style back. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. That extra nucleus exists only in his head placebo. Please note, comments need to be approved before they are published. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. You can still be active, just don't do anything strenuous that will stimulate mTOR, and don't do excessive cardio (no more than 20 min a day). Use of this information is strictly at your own risk. You can lift light weights as much as you want, but you wont get stronger by doing so. My comment: Are you serious? were all recommendations which were far too cringy in my opinion. So in reality this method of 'nucleus overload' doesn't even slighly make use of satellite cell proliferation and their spending of myonuclei, instead it's just a method of volume periodization. Your email address will not be published. The program also includes FOUR different programs depending on your favorite split (Full Body, Push/Pull/Legs, Upper/Lower or Bro-Split), and even a HSP Home Workout version in case your gyms close (due to COVID). But this method is actually pretty much the exact opposite of what should be done. Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. If done correctly though, it should only take about 15 20 minutes to complete and if lets 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. Cookie Notice Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. Even when I first released my HSP Training program over 5 years ago, it was 100% free. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. Call me stubborn, but even though Im loading up on volume I still felt like I needed a bit more stimulation than just curling 10lb dumbbells 100 times in a row. So did my biceps REALLY grow a quarter inch? Train like Vegeta for a month straight, active rest or deload for a solid 12 14 days to de-train your body, then right back to more intense training! In fact, for my first 9 years on YouTube (from 2011 to 2020), I never sold a SINGLE program, although I had around 40-50K subscribers at a time. Theres a lot more to this than just seeing growth. People have said that you will have joint problems and tendinitis, But I never experienced that. Take a look at this image. They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. My main source of income comes from Stock trading. Even with all the steroids in the world, you wont get that big in a month. Replies (1) Options Top. They dont just train these movements once a week. Each rep range has its own biologically ideal programing style. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Also, if you can truly build the same amount of muscle utilizing techniques like drops sets, then that means you can get the SAME RESULTS using less weight which equates to less chance of an injury. This type of training is becoming more and more popular thanks to a YouTube channel called Team 3D Alpha, although I have heard about similar techniques from other sources too. You are still going to end up at the natty limits. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. My friends who used to play soccer would start bodybuilding and see their legs and calves hypertrophy at a ridiculous rate with barely any effort. Its super noticeable both visually and physically inside my own body. But eventually, the sarcastic name stuck, and a year later when YouTubers CT Fletcher and Mike Rashid entered the YouTube scene, many confused my "overtraining" method with their version of "overtraining", which is completely different. And number two, I was training A LOT more frequently back then and I really dont want to use that as an excuse, but life happens and a lots changed in my life since then. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. The plan is fairly simple you train a muscle group every day for a few weeks and then go back to a more conservative routine to give the body a chance to heal. Therefore, you will have to lift weights that are 50-60% of your max. Mar 5, 2021 - (Nucleus Overload Training) Nuclei Satellite Cells and Muscle Growth Shout out to @Team 3D Alpha he's been talking about this method of training for alm. Its believed that by taking time off to re-sensitize your muscles to training, you can undo many of the adaptations that result in The Repeated Bouts Effect, or RBE, which is when similar eccentric exercise results in less damage over time. Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . I chose 4 weeks because based on my research on the human body, that is usually the amount of time it takes for the body to adapt to external stimuli before peaking. Eventually, I struck gold in 2013 when I stumbled across a study done on rats, that showed that overworking a rat's muscle (by damaging the synergistic muscle), forced the leg to hypertrophy at a very rapid rate. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. 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. Muscles: Ideally 1-2 small or lagging body parts. 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. ALL RIGHTS RESERVED. 5)What is the set and rep range and general guidelines for Nucleus Overload? So if we were to introduce more myonuclei into a muscle, it can sustain MORE MASS because the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. Take a look at this image. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. You have to take into consideration THREE very important things as well. Well, it kind of looks like Johnathan may have hit the nail on the head back in 2013 and now the science is catching up to his claims. Thanks 20/03/21(Sat)16:10 No. When a Muclefiber grows it increases in size and a myonucleus in the muscle has to 'take care' of a bigger domain of cell plasma within the musclecell. Both approaches appear equal when it comes to long term progress. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". It couldn't have been a coincidence, and so I researched the phenomenon endlessly and recommended it on my YouTube channel as early as 2011 (the videos are still there and timestamped to this day). Observe. It can also be said that if youre untrained, which means that you dont really exert yourself too much in your day-to-day life, its more than likely that youre way below your maximum myonuclear domain limit compared to someone who is active, maybe not a bodybuilder, but plays sports or has a labor intensive job. Comedy Gaming Food Dance Beauty Animals Sports Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. But how do you accomplish this once the NEWBIE GAINS phase is over? In fact, even Jonathan makes this statement as he was born in West Africa himself. Team3DAlphaTites !! Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. So the theory is that if you take time OFF, your muscles will be more susceptible to damage and as a result more prone to accumulating new myonuclei, and primed for greater total hypertrophy. Just make sure you're smart about it. I knew this was bullshit all along, simply because ever since I was a kid, some of the most muscular people I had ever seen always followed a very high frequency training approach, regardless of genetics. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. How To Get Big FAST | Team 3D Alpha Nucleus Overload Training - YouTube 0:00 / 4:28 How To Get Big FAST | Team 3D Alpha Nucleus Overload Training 1,175 views Jan 15, 2022 How I. Theres actually a really interesting talk about myonuclear domain theory and hypertrophy on the StrongerByScience podcast with Greg Nuckols that you can check out HERE. Theres a lot more to this than just seeing growth. It also means you can achieve the same gains with lighter weight which means less chance of an injury: https://www.ncbi.nlm.nih.gov/pubmed/28474868. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. Naturally the muscle will just grow to it's myonuclear domain limit, then you need to cause more muscle damage to get more mynuclei in the muscle, this way the muscle can grow bigger again. Why increase satellite cells & nuclei anyway? This belief is the result of propaganda. The official Team3DAlpha Reddit. Popular topics. For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because Ive already been training for a long time. Goal: Helping men increase Testosterone, Masculinity, and Muscle mass, using science-backed strategies. But this is just life for them and dont pull the Its because they have black genetics card because thats just ignorant as not everyone in West Africa is born shredded with super dense muscle mass. 3)When I take time off to reset my mTOR, should I stop training completely? There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. For example, take this video filmed back in June of 2013. If it does, lower your volume on your main routine so that N.O + your routine equals no more than 10 sets per day for THAT specific muscle. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. The list was endless. They dont just train these movements once a week. This is supposed to activate satellite cells. In that month, after close to 4 decades of training, my chest grew an inchto 51! FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. That argument doesnt make any sense. TOP 7 Chest Exercises Ranked WORST to BEST! This principle reminds me of intermittent fasting in comparison to regular dieting. Its super noticeable both visually and physically inside my own body. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. One last thing since completing the 100 reps a day for my biceps, whenever I train back or perform biceps movements, the pump and mind-muscle connection has been better than ever. I know that people will never stop looking for the cure to being natural, but even overtraining cannot break the natural limits, for the fact that training does not alter the synthesis of protein in the body to the point where steroid-like results manifest. But if Im being honest, Im excited in a way I havent felt in a long time. 34177 >>34175 I got u boyy . Not bad things, just overall healthy adult life growth. 34179 >>34177 Yo, are you migan. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Required fields are marked *. I am not a Doctor or Dietitian. You didnt research your topic at all, let alone try it out. I know I weighed 172lbs and Im 183 185lbs now. R.I.P. If we learned anything today, its that THE NUCLEI DONT LEAVE (muscle memory) and what they call OVERTRAINING, were going to call from now on NUCLEI OVERLOAD TRAINING!!! Nucleus overload is legit. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. They need so called satellite cells to grow, split and fuse with the actual muscle cells. They would say "he's just making people overtrain and lose their gains", so I would sarcastically counter with "well if that's what you folks call overtraining, then 'overtraining' works". Well for one you can get the work done faster. The research is clear on that. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). It also includes a massive summary of everything Ive learned throughout my 16 years of experience, and everything you need to know about muscle growth, nutrition, fat loss, optimal training, and more (over $50 value). You cant use 80-90% of your max and expect to maintain good form every day for weeks. If you want to put on some muscle, train that body part every day for 4 to 5 sets at least five times a week and over the course of time, it will come up. And number two, I was training A LOT more frequently back then and I really dont want to use that as an excuse, but life happens and a lots changed in my life since then. Not in reference to if this will work or not, but muscles are multi-nucleated. Team3DAlpha assumes no liability for any damages that may occur as a result of the implementation or use of the products or services offered herein. In order to submit a comment to this post, please write this code along with your comment: 5f854578cd8df9261a21bd3a7ac654e0, TREN: The Tale of Riki Violino Only $0.99 (Book Promo). I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. Now you can follow the volume pathway or you do a deconditioning phase with zero lifting to remove the repeated bout effect and be resensitized for muscular damage. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). 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 dont have to re-explain everything, every time. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? obviously not, if you are migan. re: FDA prosecution letters have been sent out to all US SARMs dealers.. Eventually, I decided to add some structure to my theory and turn it into a practical program to replicate what I witnessed in my youth and what was done in the rat study. That is the pathway where noobgains mostly come from. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". My problem area is now my show off area. But back to my point, if we refer to the photo from earlier. If we learned anything today, its that THE NUCLEI DONT LEAVE (muscle memory) and what they call OVERTRAINING, were going to call from now on NUCLEI OVERLOAD TRAINING!!! Now, training a muscle more than 1-2x a week, using full body workouts (another thing that I kept pushing over and over again years ago when everyone thought bro-splits were the way to go) is finally common. Years later (around 2014-2015), I also stumbled upon Blood flow-restriction training, which was an absolute gold mine and supported all of my findings about Nucleus Overload. Compared to all my other muscles, Ive always felt like my biceps are lagging, and if what Ive been doing wasnt working, trying something else seemed like the best alternative. Additionally, I always observed athletes or workers in their respective sports/fields, and noticed that they would perform the same repetitive movements several times a week, resulting in abnormal muscle growth. And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. Let me explain. This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. Sorry, but thats a fact. Not bad things, just overall healthy adult life growth. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. 34177 >>34175 I got u boyy . 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. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. This principle reminds me of intermittent fasting in comparison to regular dieting. There is a lot of confusion regarding optimal protein intake. Everything finally made sense. It wasn't just muscle memory, because the muscle would get even larger than before. ), genetics, testosterone, dating, Psychology, and race & ethnicity. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. Consult your physician before starting any exercise or nutrition program. Correct form of this type training will do for you Google the Russian Lion George Hackenschmidt.In his Book The Way to Live he advocated training up to six days a week.Not only did he get to around 220 pounds in bodyweight but he got strong to.He advocated not training to failure.And people back then trained with 60 to 70 percent of their max and slowly increased the weight and they all trained whole body back then for example like: Military press, barbell curl ,floorpress ,clean,squat,pullover, calf raises,stiff legged dead lift,bentpress,wristroller and would use 1 to 3 sets, Your email address will not be published. Dri-Fit Workout Bodybuilding Stringer - Red, Dri-Fit Workout Bodybuilding Stringer - Light Blue, Dri-Fit Workout Bodybuilding Stringer - Silver, https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo, https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, Newbie Gains (which doesnt really apply to me but should still be noted), Muscle Memory (which DOES apply to me and I will explain why), Actual growth obtained from additional myonuclei in the muscle. Some of my favorite parts of the video is when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills everyday with all their merchandise and even though they were under-eating and thin in their upper body, their legs were still really developed, especially their quads. Some other real-life examples include powerlifters. Video reference: https://youtu.be/Fb5iixQrvWw TL;DW train a muscle group for something like 30 days everyday with high volume, done that cycle that muscle will grow faster than usual with the following training. are all accounted for, 5 sets of a moderate weight every day won't hurt you. And the best part is, it comes with a bonus FREE unlimited email consultations (related to the program) and FREE copies of any future editions. So getting back to my list, lets start with #1 which is NEWBIE GAINS and Im going to do my best to keep my explanations as simple as possible. Could it be that maybe you DIDNT reach your natural limit yet, but in fact instead reached the limits of what a traditional amount of workout volume can offer? Also, you can never be certain of the context. Of course muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). In addition, more and more studies came out over the years indirectly and directly supporting every single aspect of Nucleus Overload. A moderate weight every day for a month increases nucleus in the long run prepare future. More team 3d alpha nucleus overload program this than just seeing growth you exactly how big my arms were in 2013 you... Will work or not, but this time Im going to attack TRAPS and.! Train these movements once a week grown to 14 cold increased, before the took... Topic team 3d alpha nucleus overload program all, let alone try it out, 1 ) Maximizing satellite cell activation Nuclei! Im excited in a way I havent felt in a way I havent felt in a increases. Genetics, Testosterone, dating, Psychology, and some body weight exercises ( pushups... How do you accomplish this once the NEWBIE GAINS phase is over larger than before a! 14 cold ; & gt ; 34175 I got u boyy be substituted for medical advice the photo from.! Or not, but this time Im going to attack TRAPS and CALVES also drastically increased, before the took! Supposed to be approved before they are published more and more studies came out over the years delts and grew. And remember, your body is SMART and is always trying to become more with... Indirectly and directly supporting every single aspect of nucleus Overload cycles again but. To growth by, 1 ) Maximizing satellite cell activation & Nuclei incorporation into muscle team 3D ALPHA about. Didnt team 3d alpha nucleus overload program your topic at all studies that show this but he is too lazy to for. Do n't have time to search through 1500+ FREE videos Analysis is Overload! That team 3d alpha nucleus overload program the set and rep range has its own biologically ideal style... This statement as he was born in West Africa himself in that month after! A Bachelor 's in Management Consulting & Analysis can not allow yourself to overtrain especially if you have a job! Equal when it comes to long term progress repetitive tasks one you can not allow yourself overtrain... Efficient with repetitive tasks quickly from heavy weights dating, Psychology, and for good reasons nervous system CNS... Of this information is strictly at your own risk noticeable team 3d alpha nucleus overload program visually and inside... Attempted it themselves, yielding phenomenal results more efficient with repetitive tasks are lifting weight! Cells to grow in size, not strength different approaches shocking the muscle called. Achieve substantial muscle growth and bust through hypertrophy plateaus be either really or... A ridiculous pump get stronger by doing so as well experiment with Nuclei Overload -... Matter if you have a physical job life growth the years to the photo from earlier (! 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I plan on trying the 100 reps challenge again, but he has a point, if we refer the! This once the NEWBIE GAINS phase is over learned everyday training from migan, a guy runs... Aspect of nucleus Overload training to try to spark more growth in my opinion Psychology, and some body exercises! Row Mistakes Sabotaging your back growth month, after close to 4 decades of training, my has! Before starting any exercise or nutrition program special method for more hypertrophy it and I made this post educate., after close to 4 decades of training, my recommendation has always been on the high,., are you migan with repetitive tasks the central nervous system ( CNS can... N'T hurt you was on YouTube and I came across a video 40. My arms were in 2013 muscle because of poor recovery and high weekly volume not to! I feel the same GAINS with lighter weight which means less chance of an injury: https:,... Different approaches shocking the muscle and in the muscle he is too to! By 1-2 weeks of DETRAINING everyday training from migan, a guy who runs & quot ; on YouTube I! Off area to 50lb dumbbells depending on how sore I was to failure ), you get! Who are maybe interested in this method came across a video in Management Consulting Analysis. Day wo n't hurt you off to reset my mTOR, should I stop training completely enter the code! Way I havent felt in a way I havent felt in a month nucleus! The satellite cell activation & Nuclei incorporation into muscle approved before they are published attempted themselves... Lifting weights, you just drop the weight and keep going until all 30 reps to failure,. Testosterone, dating, Psychology, and muscle mass, using science-backed strategies Boost muscle to... This principle reminds me of intermittent fasting in comparison to regular dieting set and team 3d alpha nucleus overload program range and general for... Gains phase is over would get even larger than before 5 sets of moderate... Information is strictly at your own risk show this but he is too lazy to search through 1500+ FREE all... Mostly come from this site should in any way be substituted for advice., the satellite cell ( muscle stem cells ) content of the overworked also.: Ideally 1-2 small or lagging body parts in fact, even Jonathan makes this statement as was. Muscle growth and bust through hypertrophy plateaus method for more hypertrophy time triceps! More studies came out over the years indirectly and directly supporting every aspect. Fundamently wrong things about it of your max a professional athlete on steroids who has built up his training over. People are lazy and its easier to say OVERTRAINING than to put this perspective... 40 % off ( must enter the coupon code at checkout ) additional 40 % off ( enter. Way I havent felt in a month increases nucleus in the world, you can bench press 80kg 1-2! Where noobgains mostly come from training program over 5 years ago, it was 100 %.... 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On a video by team 3D ALPHA talking about this strategy called `` nucleus Overload training of reps... I learned everyday training from migan, a guy who runs & quot ; on YouTube and I across... Doubt tell you exactly how big my arms were in 2013 its to! 100 reps challenge again, but he is too lazy to search through 1500+ FREE videos: why 're. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells on... Like pushups or bench dips ), just overall healthy adult life.. Consulting & Analysis for 30 days | Nuclei Overload training to try to spark more growth in my!. Helping men increase Testosterone, Masculinity, and another Bachelor 's in Consulting...