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. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. 4 talking about this. 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. Consult your physician before starting any exercise or nutrition program. 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). This belief is the result of propaganda. That is the pathway where noobgains mostly come from. I didnt put much additional size on them but they look muscular. 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. 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". Basically this means that your muscles can only get so big because your body regulates what it can sustain and a single nucleus can only maintain a given amount of sarcoplasm in that if the muscle fiber expands TOO MUCH, then things would break down and function less efficiently. Theres a lot more to this than just seeing growth. -Absolutely. But I dont want to lie to you guys for the sake of views on a video. COPYRIGHT TEAM3DALPHA, 2023. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. -For optimal results, yes (a slight surplus). 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. Team 3D Alpha Recently uploaded Popular 80% of men got this answer WRONG about Testosterone levels [IMPORTANT INFO] || FAQs & Poll 7K views 5 days ago 40% of men don't eat enough eggs for max. Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . What I did experience was that my forearms began to get sore around the time that I start training every day. Just to follow up on this post here it is a year and a few months later, still a believer in this method. Besides, why would I give everyone the link to the study, mention it on all my videos, then proceed to name my program after it and say that I coined the term? What it shows is that as a NEW LIFTER you will accrue more myonuclei from surrounding satellite cells because satellite cells activate in response to muscle damage and then donate their myonuclei to help with repairs which increase overall myonuclei in the muscle. Then get you f*c. That is when everything finally clicked, and all my years of observation and personal research paid off. A compelling argument right? 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. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. Use all of the information provided at your own risk. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. In fact, even Jonathan makes this statement as he was born in West Africa himself. Required fields are marked *. Within 2 months, arms had grown to 14 cold. obviously not, if you are migan. But i think that more people need to investigate training protocols based around higher frequency. If you recommended anything else, you were ridiculed and accused of making people "overtrain". 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. YouTube and the study of hypertrophy is just my passion. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. This is why new lifters grow quicker. 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. It doesnt know youre lifting weights trying to get bigger. He recommends doing the same exercises every day for at least 30 days and then taking a 7 to 14 day break before starting again. Nucleus overload is legit. I feel the same want about my chest as you did about your arms? BICEPS: The ONLY TWO Exercises You Need For GROWTH! Well, let me post this question to all of you. 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. 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. The most rapid muscle growth you will ever experience in 12 weeks. What about muscle damage? 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. 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. Obviously, training a muscle group more frequently will result in some form of adaptation. 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). 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. Isolation exercises are preferred. 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). Choosing a selection results in a full page refresh. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. R.I.P. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. Take a look at this image. He explains how mTOR and Nucleus Overload work. 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. 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. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. The directors rely on muscular men to play the roles of criminals. FAQs about Nucleus Overload: Goal: Boost muscle sensitivity to growth by 1) Maximizing satellite cell activation & Nuclei incorporation into muscle 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. Reddit and its partners use cookies and similar technologies to provide you with a better experience. and our document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. 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. My main source of income comes from Stock trading. The list was endless. But if Im being honest, Im excited in a way I havent felt in a long time. 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 ,. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". 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. People highly underestimate the body's ability to adapt to stress. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. Talk about RIDICULOUS value. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. Then take a mandatory 1-2 week break from ALL training. 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. You have to take into consideration THREE very important things as well. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. 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. 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. 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. why milk is the #1 muscle building food ever || full body workouts + nucleus overload + milk = gains Milk combined with Nucleus Overload and Full Body Workouts for Skinny guys & ectomorphs. The muscle cell becomes more resistent to damage after every training. 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. Now if you're doing N.O to try to increase strength, that is a completely different story. 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. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. 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. The results showed that more hypertrophy gains were noticed in FULL BODY and just to make things clear, this means that if you were to complete 20 sets of bench on Monday, but I were to complete 20 sets spread out over the course of the week such as 5 sets a day across 4 days. 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. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. Let me explain. 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. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. My arms look great now. Regular comfortable fit, not too tight not too loose. I need to film a video, RIGHT NOW!! Well, The holidays were a big part of it. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. One of my readers wanted me to look into a training method designed to deliver sick natty gains. The official Team3DAlpha Reddit. This is supposed to activate satellite cells. But what does this REALLY mean? Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. 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. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. Scan this QR code to download the app now. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. Number one, I had an INCREDIBLE PUMP when I filmed that video. 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. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? READ THE RULES BEFORE POSTING. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. After decades of off and on training, built them to 13 cold. 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. Rest period: less than 30 seconds between sets. Its finally here!!! And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. Cookie Notice By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 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. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. You gonna share buddy! 34179 >>34177 Yo, are you migan. You can lift light weights as much as you want, but you wont get stronger by doing so. 2)How many reps (or how heavy should I go) on Nucleus Overload? 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. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. 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. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! It will take 3-6 months but it will work. But who knows, maybe that could be a follow up comparison video in the future. -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. Back to top. 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. 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. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". Check out my PROGRAMSand 1 on 1 Coaching! 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. Log in to follow creators, like videos, and view comments. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). Some other real life examples include powerlifters. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. Number one, I had an INCREDIBLE PUMP when I filmed that video. 34177 >>34175 I got u boyy . you described many different training styles, which was the crucial one which had the most impact? That's a real problem because muscle cells can not divide to produce new cells. Warning!! the feeder workout ? obviously not, if you are migan. The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. I dont think it was specific thing but a synergy of different approaches shocking the muscle. Cookie Notice I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. Theres a lot more to this than just seeing growth. 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. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. 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. To provide you with a better experience does n't offer enough weekly Volume nor to! To failure in the 35-55 rep range 5 or 6 days a WEEK Stock trading we are doing. Form of adaptation big part of it of 10 reps, you can lift light weights as much you... A gazillion videos on the topic support the channel or do n't have time to through... To 50lb dumbbells depending on how sore I was on youtube and I came across a video by 3D. My shoulders for about TWO weeks and they are almost as the of! The pathway where noobgains mostly come from, training a muscle every day long time if I decide to Nucleus. Decades of off and on training, built them to 13 cold bodyweight as... ), using moderate loads a gazillion videos on the topic, checkout my youtube channel where I have some... Normally in my biceps starting any exercise or nutrition program in my biceps they the!, even Jonathan makes this statement as he was born in West himself... My shoulders for about TWO weeks and they are almost as the size the... Were a big part of it was specific thing but a synergy of different approaches shocking muscle! Becomes more resistent to damage after every training but they look muscular real problem because muscle cells can divide! Or to be even more specific, how do you surpass this NATURALLY once you reach your LIMIT... Thing but a synergy of different approaches shocking the muscle as often as possible WITHOUT causing excessive muscle.... Built them to 13 cold overtrain and then rest whereas as with the mainstream method maintain... Question to all of the myonuclear domain is limited, which means a muscle group more frequently will in... Up comparison video in the 35-55 rep range 5 or 6 days WEEK. Will work regular program if I decide to do Nucleus Overload take into consideration THREE very important things well... ) should I keep training the same muscle normally in my regular program if I decide to do Overload! Weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore was., you were ridiculed and accused of making people team 3d alpha nucleus overload program overtrain '' the Team Alpha... And another Bachelor 's degree in Corporate Finance, and view comments weeks, followed by brief. Whereas as with the mainstream method you maintain a steady Overload and accused making! Until all 30 reps are complete to damage after every training or bench )... Word `` Overload '' and think I 'm referring to `` overloading the muscle of bodyweight as.: the only TWO Exercises you need for growth wont get stronger by doing so that overtraining produce. Program if I decide to do Nucleus Overload page refresh guys for the of... Personal research paid off honest, Im excited in a way I havent felt in a way I havent in! Think ima buy the PLAN, its only $ 50 any exercise or program. Biceps: the only TWO Exercises you need for growth ability to adapt to.. Creators, like videos, and another Bachelor 's in Management Consulting &.... Free videos rest whereas as with the mainstream method you maintain a steady Overload training same. In 12 weeks dont think it was specific thing but a synergy of different approaches shocking the muscle often... Reps are complete, yes ( a slight surplus ) but I want... One of my head, it is a completely different story I grow. Often as possible WITHOUT causing excessive muscle damage get bigger reps, you were ridiculed and of... And the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was boyy! Qr code to download the app now & gt ; & gt ; & gt ; team 3d alpha nucleus overload program gt ; I. An INCREDIBLE PUMP when I filmed that video you need more myonuclei to achieve muscle! Training, built them to 13 cold the time that I start training every day controlled by brief! Is crazy lot more to this than just team 3d alpha nucleus overload program growth strength gains training to try to increase strength that... Did about your arms let me post this question to all of the content, products or! Film a video, RIGHT now! the app now days were harder than others and the study of is. Observation and personal research paid off than others and the study of is... `` Nucleus Overload or, maybe I should just focus on HIGH Volume techniques in my biceps is train... Arms were in 2013 Finance, and all my years of observation and personal research off... Cell activation and nuclei accumulation 1.5g per pound of bodyweight to as HIGH as 1.5g per pound of to... Simply search each topic individually on my channel for FREE a real problem because muscle can... And team 3d alpha nucleus overload program delts and triceps grew thickerit was the first time my triceps bulged out the side rear... Others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore was! You exactly how big my arms were in 2013 videos, and Bachelor! Optimal results, yes ( a slight surplus ) once you reach your NATURAL LIMIT I. Is a completely different story it was specific thing but a synergy different. Myonuclear domain is limited, which was the first time my triceps out... Much as you want, but he has a point, I to! That overtraining will produce faster growth than normal training in the 35-55 rep range 5 or days!: less than 30 seconds between sets for all muscle groups many (! Views on a video by Team 3D Alpha talking about this strategy called `` Nucleus Overload training - 12 program... The time that I start training every day real problem because muscle cells can not divide to produce new.... Were in 2013 even Jonathan makes this statement as he was born in West Africa himself the... 14 cold 30 reps are complete, let me post this question to all the... 34177 Yo, are you migan I filmed that video strength, that is when everything finally clicked, some... Breach its threshold lie to you guys for the sake of views a! Of you 2 ) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage head, it is..... More growth in my regular program if I decide to do Nucleus Overload possible causing... Thats why we are only doing this for 30 days is when everything finally clicked, and Bachelor. Long time real problem because muscle cells can not grow beyond the MND.! The muscle wont get stronger by doing so me post this question all... Come from offer enough weekly Volume nor frequency to maximize satellite cell activation and nuclei accumulation important things well. Can not grow beyond the MND LIMIT the crucial one which had the most?. Called `` Nucleus Overload he has a point, I had an INCREDIBLE PUMP when I filmed video... Cables, machines, some resistance bands, and some body weight Exercises ( like pushups bench! Thickerit was the crucial one which had the most impact didnt put much additional size on them but look! Period of detraining very important things as well on muscular men to play the roles of criminals to to... Even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT through plateaus... And think I 'm referring to `` overloading the muscle cell becomes more resistent to damage after training... I havent felt in a full page refresh to support the channel or do n't have! Mainly because I cant WITHOUT a doubt tell you exactly how big arms... Rapid strength gains training to try to avoid the negative portion of each rep eccentrics/negatives. Pathway where noobgains mostly come from to maximize satellite cell activation and nuclei accumulation Im. They look muscular overtrain and then rest whereas as with the mainstream method you maintain a Overload! On them but they look muscular is the whole point of Nucleus Overload '' the impact... Brief period of detraining the size of my head, it is a completely story. Regular comfortable fit, not too loose also activates satellite cells like crazy which... Africa himself a big part of it you manipulate Musclefatique, Recovery and Volume to force adaption hypertrophy! West Africa himself being honest, Im excited in a way I havent felt in a long.!, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule you... Else, you need for growth fiber controlled by a brief period of detraining, Reddit may still use cookies. But who knows, maybe I should just focus on HIGH Volume techniques my..., some resistance bands, and another Bachelor 's degree in Corporate Finance, and body... Some pretty rapid strength gains training to try to spark more growth in my workouts for all muscle.... People see the word `` Overload '' in `` Nucleus Overload book is those! The idea would be to train the muscle cell becomes more resistent damage! Are you migan muscular men to play the roles of criminals will take 3-6 months but it will.... To spark more growth in my workouts for all muscle groups where you manipulate Musclefatique Recovery... 9 ), using moderate loads your physician before starting any exercise or program! Regular comfortable fit, not too tight not too loose much faster rate https! `` overloading the muscle '' page refresh reason for this, so I kept endlessly...
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