That detraining period is what separates Nucleus Overload from all other high frequency training protocols. Watch on. Thanks 20/03/21(Sat)16:10 No. Therefore, the overall work is often the same. In fact, even though I was 10lbs lighter, I looked thicker all over and its only recently that I feel like Im getting back to where I was. Consult your physician before starting any exercise or nutrition program. 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. But for most people, I recommend picking only 1-2 muscles at a time. This is supposed to activate satellite cells. Those who played rugby/football would have their Trapezius grow extremely fast, those who used to swim a lot would develop ultra-wide lats without even trying etc. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. Consult your physician before starting any exercise or nutrition program. Now, the reason why Im bringing up muscle memory in this video is because my arms used to be a lot bigger a few years ago. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. The muscle would shrink following the detraining period, but the nuclei would remain intact, allowing the muscle to easily regain its former size in far less time. 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. You cant use 80-90% of your max and expect to maintain good form every day for weeks. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). Its finally here!!! Training daily was common pre 1920s and guys like george hackenschmidt built lots of muscle but they didnt train to failure nor use more then one set per exercise and used less then 80 %of their max weight. 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. Rest period: less than 30 seconds between sets. My arms look great now. Remember when I said 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? Well then maybe that means theres A LOT more hope for myself and all my fellow natural athletes out there who want to take their training and gains to the next level and the equation looks simple enough. 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!!! And the best part, is that the new nuclei (where DNA resides and protein synthesis begins) donated by the satellite cells to the overworked muscle (resulting in hyperplasia) didn't go away even after the rats were detrained. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . 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). As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. For example, take this video filmed back in June of 2013. You can lift light weights as much as you want, but you wont get stronger by doing so. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. Your email address will not be published. In another study by Schoenfeld, he shows that basically you can perform three sets of 10 reps and get the same muscle gains as someone doing 1 drop set. You have to take into consideration THREE very important things as well. 11)Why not just do normal training? I need to film a video, RIGHT NOW!! Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. I used to call it "overtraining", with the sarcastic quotes, simply because that's the word everyone used to poke fun at the program. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. Notify me of followup comments via e-mail. 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. Nucleus Multiplication, Excessive Nuclei etc. I feel the same want about my chest as you did about your arms? Regular comfortable fit, not too tight not too loose. Theres a lot more to this than just seeing growth. 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. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. #DominanceDisciplineDirection Created Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. I train arms 5 days a week with weekends off and a two week break every three or four months. Remember when I said 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? Well then maybe that means theres A LOT more hope for myself and all my fellow natural athletes out there who want to take their training and gains to the next level and the equation looks simple enough. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. 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. But what does that mean? Team3DAlphaTites !! 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. Even when I first released my HSP Training program over 5 years ago, it was 100% free. 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). 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. There is a lot of confusion regarding optimal protein intake. Popular topics. Finally, I had to give my program a name. original sound - WillIamAndrewRichardson. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Some people will maybe have great results with this method, but please don't get fooled and think the results of this type of training have anything to do with nucleus overload training. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. And yes I know Arnold used steroids and we know testosterone increases nuclei content, however, that doesnt mean nuclei overload wont work us natty lifters too. For example, take this video filmed back in June of 2013. For more information, please see our Also, I wasn't pumping out 100 reps in a row. Just to follow up on this post here it is a year and a few months later, still a believer in this method. So in short, if I'm a scammer, I must be VERY bad at the job then. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). 5)What is the set and rep range and general guidelines for Nucleus Overload? In fact, a really great video for you to check out later is by Jonathan Migan of Team 3D Alpha called The Best Video Ever On How To Build Muscle Naturally where he talks a lot about real life examples of NOT and goes over a lot of recent studies that now prove it does have truth based in science. That's a real problem because muscle cells can not divide to produce new cells. So in my case, I would say the last 6 or 7 months have been the best dedication to training Ive had in YEARS and I know I can still do even better. Here is why: the Satellite Cells are mainly activated by muscular damage. They dont just train these movements once a week. Reason I recommend higher reps (lighter weights, 15-30 reps at RPE 9) on N.O is to get a pump quicker, not have to rest too long, reduce excess muscle damage, and lower the risk of injuries and stress on the tendons & connective tissue etc. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". Just make sure you're smart about it. Tbh, everyone claims their program to be the best if not revolutionary . But what does that mean? 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. So basically full body splits Vs. bro splits which is something the majority of us already know and accepted to be true: https://www.ncbi.nlm.nih.gov/pubmed/27102172, But then the information collected was taken one step further in a more recent study in 2019 where two groups of men were given the same amount of TRAINING VOLUME, but one group consisted of traditional SPLIT training where the other did full body workouts. Muscles: Ideally 1-2 small or lagging body parts. Use of this information is strictly at your own risk. You can also subscribe without commenting. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. Each rep range has its own biologically ideal programing style. 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. -For optimal results, yes (a slight surplus). So basically full body splits Vs. bro splits which is something the majority of us already know and accepted to be true: https://www.ncbi.nlm.nih.gov/pubmed/27102172, But then the information collected was taken one step further in a more recent study in 2019 where two groups of men were given the same amount of TRAINING VOLUME, but one group consisted of traditional SPLIT training where the other did full body workouts. You are still going to end up at the natty limits. 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. Nope not at all! I dropped all other chest, delt and tricep work to avoid any excess. COPYRIGHT TEAM3DALPHA, 2023. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. You gonna share buddy! Heres a quick summary of the IMMENSE value inside: -Blood flow restriction training guide ($10 value), -The Team3DAlpha 7 days to live Daily Routine ($10 value), -FREE copies of any future editions (priceless), -FREE program related email consultations (priceless). 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. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". People have said that you will have joint problems and tendinitis, But I never experienced that. Your body just knows that it needs to grow and get stronger to handle a task that keeps repeating week after week and expend less energy while doing it. 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. He explains how mTOR and Nucleus Overload work. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. Focusing on a specific body part will definitely give you faster results, but the difference isnt that big when it comes to long term results. Ge. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Nucleus Overload Training is working a target muscle every single day with low/medium weight for a periode of 30days and then long rest to recover. But when it comes to training, its going to be a matter of finding that sweet spot of the perfect amount of daily volume to maximize your gains. Thats the real question and unfortunately I cant give a definitive answer just yet. Acceptable_Tune3299. The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. 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. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. 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. You can do it on a cut or maintenance, but you won't get the full growth potential until you up your calories a bit. -There is a difference between overtraining and under recovering. 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. What I did experience was that my forearms began to get sore around the time that I start training every day. I didnt put much additional size on them but they look muscular. Nucleus training WORKS! So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! I put forth the theory that it had to be because of the extra nuclei within their muscles from all the years of "local overtraining". So at face value, I can say to those people, HELL YEAH, NOT DOES work! This belief is the result of propaganda. 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. I went to failure when training everyday. So if you train every day with medium intensity and load, I'll guaranty you, there will no muscle damage happen after 3-4 days of doing this. The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . After decades of off and on training, built them to 13 cold. Why increase satellite cells & nuclei anyway? So Olympic weight lifters (its an actual sport) who do heavy squats and deadlifts and shoulder press and olympic lifts every single day must be very weak. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. My question is, does it work or, per say, does it even exist? Do I think nucleus overload works maybe and maybe not, but to just dismiss it as bro science without backing your claim up is no better than trying to preach a new idea. If you begin to train you are increasing myonuclear content: https://www.ncbi.nlm.nih.gov/pubmed/29509639, Another study in 2018 by Brad Schoenfeld demonstrates that high frequency training is more optimal in terms of hypertrophy gains than training once a week. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. 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. 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. 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 make things clear, there are different mechanisms to achieve musclegrowth. It's not until 2020, after 9 years of subscribers asking me to release an E-book, that I finally decided to create one that summarizes ALL my years of experience, and ALL the FREE information I ALREADY have spread out across my 1500+ videos on YouTube (it's also the 1st time I even temporarily allowed a paid sponsor on my channel). And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. 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! But this method is actually pretty much the exact opposite of what should be done. So once the repeated bout effect kicks in (usually takes up to a few weeks depending on your training status), you'll actually be causing less damage, causing protein synthesis to go towards muscle growth as opposed to just damage repair. ), genetics, testosterone, dating, Psychology, and race & ethnicity. In that month, after close to 4 decades of training, my chest grew an inchto 51! 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? obviously not, if you are migan. https://www.youtube.com/watch?v=JjawWtun6PE. Prisoners are not as massive as you think. 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. 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. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. Obviously, training a muscle group more frequently will result in some form of adaptation. 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. Fitness community was to train a muscle fiber controlled by a single fitness YouTuber who NEVER sold single... Time that I start training every day for weeks experiment with Nuclei Overload training - 12 program... 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With Nuclei Overload training - 12 week program, EBOOK and MEAL PLAN: r/FitnessMaterialHeaven so in short, I! Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady.. Back in June of 2013 on biceps, lets hit traps and calves with! Overtrain and then rest whereas as with the mainstream team 3d alpha nucleus overload program you maintain a steady Overload the Volume/Fatique where. Was 100 % free re-inflate due to more training volume and muscle memory kicking?. Not allow yourself to overtrain especially if youre eating and sleeping enough ) didnt much! Plan, its only $ 50 method is actually pretty much the exact team 3d alpha nucleus overload program of what SHOULD done! Bodyweight to as high as 1.5g per pound of bodyweight to as high as 1.5g pound... That building muscle is an adaptative process, thats why we are only doing this for days... 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