Dancers have insane legs, glutes and calves from daily dancing, gymnasts have incredible shoulders, back, and biceps from all the bar and ring work they do daily, Olympic skaters have HUGE legs from skating daily and even Arnold said that to bring up his calves, because they were a lagging body part, that he trained them daily. 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. -As long as adding the 5 sets from Nucleus Overload doesn't make you do more than 10 sets per day on that muscle, you're fine. 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. 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. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. 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. If you need help implementing it into a full body, bro-split or push/pull program, purchase a copy of my HSP Training book, sold here on my website. are all accounted for, 5 sets of a moderate weight every day won't hurt you. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. Would both ways still have the same natty limits? Scan this QR code to download the app now. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). 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. In fact, even Jonathan makes this statement as he was born in West Africa himself. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. Therefore, the overall work is often the same. For more information, please see our and our Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. You gonna share buddy! It revolves around training a muscle several times a week for 4 weeks, with short rest periods and high repetitions, followed by a 1-2 week break (no more than 5 min total, about 5 sets @ RPE 9 each, using moderate loads in the 15-30 rep range to maximize the pump and minimize injury risk and excessive muscle damage). ALL RIGHTS RESERVED. This is the facebook fan page for Team3Dalpha. 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. Just make sure you're smart about it. Warning!! The most rapid muscle growth you will ever experience in 12 weeks. Heck Ive spent more in a shirt , I dont know about training the same part for a month straight , but hell , what is there to loose but $50 , then I can make an informed decision, you should do the same , that way u can give a valid review ,. Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. YouTube and the study of hypertrophy is just my passion. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. 5)What is the set and rep range and general guidelines for Nucleus Overload? Not bad things, just overall healthy adult life growth. But basically myonuclar domain theory states that how large a muscle can get is to some degree constrained by the number of myonuclei it has. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. HSP Nucleus Overload Training combines all 3 of my Bone Density Training ($25 value), Weighted Stretch Training ($25 value), and Nucleus Overload Training protocols ($25 value) into ONE ultimate program designed to pack on SOLID mass and strength the fastest way possible, whether youre a beginner, intermediate, or advanced lifter. Many mistakenly look at the rat study I referenced years ago, which is titled "Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining", and think that's where the term Nucleus Overload came from, which is completely false, because the word "overload" in that sentence is referring to the exercise, not the number of nuclei. Within 2 months, arms had grown to 14 cold. 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. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. Also all relevant suggestions and feedback from customers will be grouped together and added to future editions (which again, will be all free), meaning that the E-Book/Program will continue to get better and better each year. they did pushups with guys pressing down on their back or sitting on their back, and other crazy shit EVERY DAY multiple times a day. You didnt research your topic at all, let alone try it out. Ectomorph here, starring arm size, 11.5 cold. 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. 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. 2)How many reps (or how heavy should I go) on Nucleus Overload? Also, I wasnt pumping out 100 reps in a row. Why increase satellite cells & nuclei anyway? But the REAL QUESTION is, why did I wait SO LONG to show you my results as I did this from October 10th through November 10th. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? Cookie Notice Not in reference to if this will work or not, but muscles are multi-nucleated. You cant use 80-90% of your max and expect to maintain good form every day for weeks. But what does this REALLY mean? Reddit and its partners use cookies and similar technologies to provide you with a better experience. I had all kinds of family visiting from Brazil for Thanksgiving, Christmas and New Years and because Im also building a pool, the last 3 weeks have been full of design work, lots of shoveling to redo my irrigation lines and just random other stuff. 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: https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo. 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. Some other real life examples include powerlifters. 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. Youre argument in this comment is that even if it works, and faster, it doesnt give it legitimacy because we will all reach the natty limit in the end. 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. 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. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. 34179 >>34177 Yo, are you migan. 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. -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. Theres a lot more to this than just seeing growth. 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). So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. But remember, BFR is superior to normal training ONLY if you use VERY light loads (less than 30-40% of your 1RM, or more than 30 reps per set). Obviously, training a muscle group more frequently will result in some form of adaptation. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. After decades of off and on training, built them to 13 cold. 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. Log in to follow creators, like videos, and view comments. This is supposed to activate satellite cells. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. It has kept passed 51 ever since. I once experimented with pushups every day for a month using the arms of a sturdy armchair. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. Regular comfortable fit, not too tight not too loose. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. That theory sounds very tempting, but . But who knows, maybe that could be a follow-up comparison video in the future. 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. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.. 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. I can take your training to the NEXT LEVEL! That's called the repeated bout effect. I know that there was A LOT in this article. If so should I try regular bench, incline or decline for 30 days? Go to the gym and do a 55 workout with 80% of your max. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. 9)Do I have to use blood flow restriction training for Nucleus Overload? 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. COPYRIGHT TEAM3DALPHA, 2023. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). 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. #DominanceDisciplineDirection Created 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. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. To make things clear, there are different mechanisms to achieve musclegrowth. 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. I am not a Doctor or Dietitian. 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. Not bad things, just overall healthy adult life growth. Required fields are marked *. 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. With enough Tension, Load or Insensity (doesn't matter how you call it) you get muscledamage which leads to satellite cell activation and the whole process I described earlier. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. 34177 >>34175 I got u boyy . The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. 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. Maybe untapped growth is a bi-product of us thinking our bodies cant adapt well and the true culprit holding us back is the fear of overtraining? Please note, comments need to be approved before they are published. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. My comment: You have been watching way too many movies. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! They have a HUGE neck and traps because a lot of their daily training involves farmers walk, carries, rack pulls, deadlifts, shoulder pressing, and the list goes on. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. 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. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. You can lift light weights as much as you want, but you wont get stronger by doing so. Nucleus overload is legit. I know that there was A LOT in this article. Muscles: Ideally 1-2 small or lagging body parts. Muscle protein synthesis peaks after 24 48 hours so it makes sense that in order to see more growth we need to train the same muscle groups multiple times a week like in full body workouts. 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. Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. But this method is actually pretty much the exact opposite of what should be done. A compelling argument right? Acceptable_Tune3299. It doesnt know youre lifting weights trying to get bigger. 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. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. 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). That extra nucleus exists only in his head placebo. 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. 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. As I always said in my old videos, when I was accused of being a bro-scientist: "eventually the science will catch up to the bro-science", and in the case of Nucleus Overload and Full body workouts, it definitely caught up. That argument doesnt make any sense. I know I weighed 172lbs and Im 183 185lbs now. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). But how do you accomplish this once the NEWBIE GAINS phase is over? 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. Nucleus training WORKS! 214.3K Likes, 982 Comments. The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. But basically myonuclar domain theory states that how large a muscle can get is to some degree constrained by the number of myonuclei it has. 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. Isolation exercises are preferred. Who am I: CEO of Team3DAlpha, Creator of the Nucleus Overload 30-Day program, The HSP Training 12 week program, The Bone Density Training 6 week Program, the Team3DAlpha Self-Mastery Quiz, and the Team3DAlpha Daily Routine. He doesnt look at real world exampleshes just an ignorant gym rat that follows his beliefs religiously(no offense for the author of the article). Tbh, everyone claims their program to be the best if not revolutionary . 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. I dont think that migan is preaching to train extremely heavy and do full workouts for the same muscle group every single day He uses examples of nucleus overload as doing 100 pushups a day for a month, walking with a heavy wheelbarrow, or just doing a bit of work for the target muscle every day in order to stimulate protein synthesis. The muscle cell becomes more resistent to damage after every training. I need to film a video, RIGHT NOW!! 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). -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). 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. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". 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. Avoid the eccentric portion of each rep. 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. Then try to repeat the same on the next day. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. One of my readers wanted me to look into a training method designed to deliver sick natty gains. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Then take a mandatory 1-2 week break from ALL training. 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. 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. Others came forth with their own personal stories about how they experienced the same phenomenon. In fact, I noticed about a quarter inch difference when I remeasured from day 1 to 30 days later and still retain that difference even now. You clearly havent even watched the videos. You have to take into consideration THREE very important things as well. Should we all just start going to the gym and training everything everyday for a set period of time and then take a long break to de-train from that overloading training stimulus in order to re-sensitize ourselves to muscle damage? Well, The holidays were a big part of it. I went to failure when training everyday. 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). Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. That's a real problem because muscle cells can not divide to produce new cells. 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. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. Each rep range has its own biologically ideal programing style. This is called myonuclear domain (MND). 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. This is where nucleus overload training works in theory, it's claimed that constant training over a long period of time without real rest will force the muscle cells to overload the number of nuclei and finally causes great hypertrophy of the muscle when rested. Sets: ~5 sets per day, less than 5 minutes total. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. 11)Why not just do normal training? Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. 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. If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. Watch on. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. 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? Everything finally made sense. Migans ideas may be somewhat flawed. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. 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. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. I feel the same want about my chest as you did about your arms? Thanks 20/03/21(Sat)16:10 No. You cant really know who is behind a YouTube comment anyway. This way a growing muscle cell can obtain more nuclei. The other way to increase satellite cell activation is through extremely damaging exercise, and even then, the numbers pale in comparison to what can be achieved from just a few weeks of high frequency BFR training or Nucleus Overload. Consult your physician before starting any exercise or nutrition program. This is why new lifters grow quicker. Why was it so game changing? Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. I was completing 100 reps as fast . ALL RIGHTS RESERVED. You have 12 weeks, time to unleash your inner BEAST !! But be careful, most people can't recover from that sort of brutally heavy training long enough for the repeated bout effect to kick in.
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