Friday, July 21, 2017

Broscience Alert! Bringing Up Legs (or any other body part)


Training Split
Day 1 – Chest
Day 2 – Legs
Day 3 – Back
Day 4 – Shoulders/Arms
Day 5 – Legs

Day 1, 3 and 5 – 3 sets of 10 very light squats prior to or after your workout

Rules:
Stimulate don’t annihilate.  Do 3 sets of 10 reps with 30 to 45 seconds rest on each exercise.

Do this overtraining style for no more than 4 weeks with a 2 – 4 week break before doing again.

Do not do any sets to failure. Light weight with a pump focus. You should not be extremely sore after the workouts.

Listen to your body. If you lose interest in workouts or have sore joints or injuries. STOP!!!!



Supporting Materials:

https://www.strongerbyscience.com/grow-like-a-new-lifter-again/
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Jul 16, 2015 - Most cells in your body have a single nucleus that oversees most of the ...... In the short-term, overload (mainly training volume) is both ...

Myonuclei acquired by overload exercise precede hypertrophy and ...

https://www.ncbi.nlm.nih.gov › NCBI › Literature › PubMed Central (PMC)
by JC Bruusgaard - ‎2010 - ‎Cited by 173 - ‎Related articles
Aug 16, 2010 - The effect of long-term denervation on overloaded muscles studied ex vivo. Number ofnuclei counted (A) and CSA measured on isolated EDL muscle fibers (B) taken from muscle before the onset of overload (Control Pre), after 14 days of overload (Overload), ...

https://muscleevo.net/double-the-muscle/
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Can training a muscle group six times a week work better than training that ... (here and here), Matt Perryman's excellent book Squat Every Day, as well as a ...

https://www.t-nation.com/workouts/bulgarian-training-simplified        
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May 20, 2015 - On Tuesdays you should work the muscle(s) you feel are holding you back in your main movements. Use isolation exercises for sets of 8-12 reps for that extra work. Pump-enhancing techniques like partials, slow reps, rest/pause, double contraction and the like can also be used.

https://www.t-nation.com/workouts/double-stimulation-training
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2.        
Dec 16, 2014 - By the same token, if you're focused more on building muscle mass and you have a lagging muscle group, train it two days in a row. In the first (harder) session do your regular workout. Start the next day's workout by doing 10-15 minutes of isolation pump-style work for the lagging muscle.

www.musclechemistry.com › ... › General Conversation › General Conversation Forum
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Apr 15, 2015 - 13 posts - ‎6 authors
I saw an interview with Rich Piana where he talks about doing feeders sets. For arms he stated he did 100 skull crushed with DB's and 60 hammer curls for 3 sets (low weight) right before bed. ... Been doing them for 3 days and the pump and feel the next day is unreal.


HOW TO PROPERLY USE NUCLEUS OVERLOAD TRAINING || ASK ...

https://www.youtube.com/watch?v=k62MXuXuwvw
Dec 14, 2016 - Uploaded by Team 3D Alpha
Contact Information Facebook (personal): Jonathan Migan Facebook Fan Page: Team 3D Alpha Instagram: ...

HOW MANY SETS & REPS FOR NUCLEUS OVERLOAD !!! Ask Migan ...

https://www.youtube.com/watch?v=mqweJ2nQSp4
Jan 3, 2017 - Uploaded by Team 3D Alpha
How many sets and reps for nucleus overload. ... So if you implement a Nucleus overload routine for say ...