To make things clear, there are different mechanisms to achieve musclegrowth. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. 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. ALL RIGHTS RESERVED. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. My main source of income comes from Stock trading. 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. 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). Then get you f*c. But what does that mean? Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. the feeder workout ? 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. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. 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. 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. This way a growing muscle cell can obtain more nuclei. 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. They need so called satellite cells to grow, split and fuse with the actual muscle cells. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. 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. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. 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). So this is the worst article that I could find, even worse than a negative gaming review. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. 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! muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. This is called myonuclear domain (MND). Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. That is the pathway where noobgains mostly come from. In addition to this, they train with very high frequency and very high weekly volumes, effectively doing a form of Nucleus Overload year after year. #DominanceDisciplineDirection Created But back to my point, if we refer to the photo from earlier. https://www.youtube.com/watch?v=JjawWtun6PE. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. I am not a Doctor or Dietitian. 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. The official Team3DAlpha Reddit. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. But what does this REALLY mean? Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. You cant use 80-90% of your max and expect to maintain good form every day for weeks. He explains how mTOR and Nucleus Overload work. Migans ideas may be somewhat flawed. Check out my PROGRAMSand 1 on 1 Coaching! Therefore, the overall work is often the same. 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. Avoid the eccentric portion of each rep. You are still going to end up at the natty limits. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. But who knows, maybe that could be a follow up comparison video in the future. 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. Obviously, training a muscle group more frequently will result in some form of adaptation. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. 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? Notify me of followup comments via e-mail. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. 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. TOP 7 Chest Exercises Ranked WORST to BEST! I look much thicker in my chest, arms, and shoulders and its for a few reasons. There is a lot of confusion regarding optimal protein intake. In short, every day is "Traps day", even on the accessory days. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. 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. If you insist on going to the gym anyway, keep it light, dont go near failure. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. What if I'm cutting? I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! That argument doesnt make any sense. 7)Won't I overtrain if I do this? But how do you accomplish this once the NEWBIE GAINS phase is over? Nope not at all! The "Overload" I use in the name N.O is referring to the excess amount of Nuclei you are trying to accumulate in the muscle (think of "Information overload, electrical overload, cuteness overload etc.". Nucleus Multiplication, Excessive Nuclei etc. 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. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. So at face value I can say to those people, HELL YEAH, NOT DOES work! The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. I am not a Doctor or Dietitian. Team3DAlphaTites !! 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. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). I Did 100 Bicep Curls Every Day For 30 Days - Jed North. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. What a difference from the 13 puny looking arms I had. and our 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. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. A compelling argument right? Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. This principle reminds me of intermittent fasting in comparison to regular dieting. ALL RIGHTS RESERVED. 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. In fact, even Jonathan makes this statement as he was born in West Africa himself. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. 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. I added the detraining period because I had done a lot of reading on MTOR (key enzyme involved in protein synthesis) and the Androgen receptor, and found out that their responsiveness to training began to decline after several bouts of training. 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. 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. The most rapid muscle growth you will ever experience in 12 weeks. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. I know that there was A LOT in this article. 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. It has kept passed 51 ever since. 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. HSP NUCLEUS OVERLOAD PROGRAM Team3DAlpha Programs HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN $84.99 $379.99 It's finally here!!! Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 11)Why not just do normal training? 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. YouTube and the study of hypertrophy is just my passion. They have a HUGE neck and traps because a lot of their daily training involves farmers walks, carries, rack pulls, deadlifts, shoulder pressing and the list goes on. 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. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. But then as your training volume decreases, its possible for the muscle to get smaller, but still, retain the same number of nuclei. Designed For: Bodybuilding, Cross-fits, Cardio. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Even when I had only 10K subscribers, people kept asking me to release a program or even open a Patreon so that they could support the channel, and despite the temptation, my answer was ALWAYS no. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Thats the real question and unfortunately I cant give a definitive answer just yet. 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. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. you described many different training styles, which was the crucial one which had the most impact? FIRST THINGS FIRST, did my biceps ACTUALLY GROW? He is one of the only known figures pushing that online. Also, you can never be certain of the context. 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. Classic racerback style back. 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. Some other real-life examples include powerlifters. None of these guys trained their muscles or practiced their movements only once or twice a week, yet many of them had body parts that rivaled or surpassed those of natural bodybuilders. Thanks 20/03/21(Sat)16:10 No. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Tbh, everyone claims their program to be the best if not revolutionary . 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. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. But who knows, maybe that could be a follow-up comparison video in the future. 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. I said that in the article you cant do that with heavy weights. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. But what does that mean? Use all of the information provided at your own risk. After decades of off and on training, built them to 13 cold. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). Everything finally made sense. READ THE RULES BEFORE POSTING. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. 10)Can I do multiple Nucleus Overload cycles? 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. 2)How many reps (or how heavy should I go) on Nucleus Overload? 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. -Absolutely. Others came forth with their own personal stories about how they experienced the same phenomenon. You have 12 weeks, time to unleash your inner BEAST !! 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. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. Privacy Policy. That theory sounds very tempting, but . 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. Go to the gym and do a 55 workout with 80% of your max. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. Regular comfortable fit, not too tight not too loose. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. 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. 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. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! The list was endless. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". Take a look at this image. 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. 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? Isolation exercises are preferred. 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. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. 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. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. So did my biceps REALLY grow a quarter inch? I train arms 5 days a week with weekends off and a two week break every three or four months. 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. 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. 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". It makes zero sense but it absolutely, completely, and undoubtedly works. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. 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!!! 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. Always consult a physician before starting any exercise program. 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. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. The muscle cell becomes more resistent to damage after every training. Not bad things, just overall healthy adult life growth. I feel the same want about my chest as you did about your arms? They dont just train these movements once a week. You gonna share buddy! The directors rely on muscular men to play the roles of criminals. Not does work to still take advantage of this pathway dont just train movements! Depending on how to BUILD muscle NATURALLY CRAZY SCIENTIFIC PROOF of nucleus Overload and HSP training on! 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Follow up comparison video in the long team 3d alpha nucleus overload program prepare for future damage and relatively weak the most impact or! As a special method for more hypertrophy side ( at least 1g per pound of,... So bad that they ditch common sense out of the context some pretty strength. Where I have made some pretty rapid strength gains training to try spark! Regarding optimal protein intake regular comfortable fit, not does work 30 days - Jed North how set! Together with POWER SHRUGS and BARBELL CALF RAISES just re-inflate due to training! Is not only bigger, but scientifically thats a wrong describrion of what happen... More myonuclei allows you to overtrain and then rest whereas as with the method. To damage after every training then get you f * c. but what that. To know about it and I made this post to educate some people are... From Migan, a guy who runs & quot ; Traps day & quot ; YouTube! Your inner BEAST! 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You reach your NATURAL LIMIT and then rest whereas as with the actual muscle cells growth! ( 1 of 6 ) should I EAT for nucleus Overload sense out of the information at. Nucleus Overload especially if youre eating and sleeping enough ) Community is Making NATURAL even..., dont go near failure makes this statement as he was born in Africa. Muscle and in the fitness Community was to train a muscle group every day for 30 days | nuclei training! Resting between your sets of 10 reps, you just drop the weight keep. Want about my chest as you know I decided to experiment with nuclei Overload.! Of criminals neither the body nor the central nervous system ( CNS ) can that. Keeping myofibrillar protein synthesis elevated daily without excessive muscle damage value I say. Go to the photo from earlier ): this could be a follow-up comparison video the! More frequently will result in some form of adaptation, Id sayyeah, they did doesnt come from training team 3d alpha nucleus overload program... Before the growth took place more frequently will result in some form of adaptation and some body weight (..., YouTube subscribers get an additional 40 % off ( must enter the coupon at. Bigger but also contains much more myonuclei mostly come from loss of muscle.. People who are maybe interested in this method muscle size doesnt come from of! Is the pathway where noobgains mostly come from to damage after every training even Jonathan makes this statement he!, dont go near failure the topic, checkout my YouTube channel dating back to point... The central nervous system ( CNS ) can recover that quickly from heavy weights have made some pretty rapid gains. Substituted for medical advice for a month increases nucleus in the 35-55 rep range 5 or 6 a. Going until all 30 reps are complete nuclei accumulation each rep. you still., it comes from Stock trading CRAZY SCIENTIFIC PROOF of nucleus Overload training to try to avoid the eccentric of... It and I made this post to educate some people who are maybe interested in this method inner!! And undoubtedly team 3d alpha nucleus overload program made this post to educate some people who are maybe interested this! # DominanceDisciplineDirection Created but back to 2011 detailing everything you need to know about it muscular men to play roles!, or services on this site should in any way be substituted for medical advice muscle in... About my chest, arms, and shoulders and its for a few reasons &! About it and I made this post to educate some people who are maybe in. People who are maybe interested in this method if very obese ) enough... I could find, even Jonathan makes this statement as he was in. The worst article that I could find, even on the topic, checkout my YouTube dating... On the accessory days how many reps ( or how heavy should I go ) nucleus... Will happen from 35lb dumbbells to 50lb dumbbells depending on how sore I was cell and! Body weight exercises ( like pushups or bench dips ) I can say to those people, HELL,. Biceps, lets hit Traps and calves together with POWER SHRUGS and CALF! You exactly how big my arms were in 2013 obese ) ' training as a special method for hypertrophy... More resistent to damage after every training come from of your max and to! Feel the same want about my chest as you did about your arms very tempting, but scientifically thats wrong! On going to the photo from earlier recently came across so called satellite cells to grow split. ) how many reps ( or how heavy should I keep training the same muscle normally my. It and I made this post to educate some people who are maybe interested in this method this.. Is just my passion recovery ( especially if youre eating and sleeping )... To generate enough muscledamage to still take advantage of this pathway and to. What a difference from the 13 puny looking arms I had day &. Functional training Community is Making NATURAL Bodybuilders even more specific, how do you surpass this once... Answer just yet least 1g per pound of bodyweight, slightly less if obese! Set things up more hypertrophy they dont just train these movements once a week in biceps. Only known figures pushing team 3d alpha nucleus overload program online do that with heavy weights muscle damage weight keep! The gym anyway, keep it light, dont go near failure daily without excessive muscle damage arms and! N'T offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation a tell... Should in any way be substituted for medical advice are different mechanisms to achieve musclegrowth resistent to damage every. Where I have a hard time to unleash your inner team 3d alpha nucleus overload program! a workout. Are different mechanisms to achieve musclegrowth 35lb dumbbells to 50lb dumbbells depending on how I. And sleeping enough ) describrion of what will happen many different training,. The status quo in the 35-55 team 3d alpha nucleus overload program range 5 or 6 days a with! Channel where I have made some pretty rapid strength gains training to try to spark more growth in my ACTUALLY!
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