and our That extra nucleus exists only in his head placebo. The official Team3DAlpha Reddit. 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 have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). What about muscle damage? The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. 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). 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. Muscle cells can not split them self. My comment: Are you serious? Therefore, the overall work is often the same. 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. -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. Nope not at all! I feel the same want about my chest as you did about your arms? 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. 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. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. Its super noticeable both visually and physically inside my own body. 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. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). Nucleus overload is legit. 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). Prisoners are not as massive as you think. 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. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! For more information, please see our This is called myonuclear domain (MND). 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. 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. 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. Also, I wasn't pumping out 100 reps in a row. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. Thats the real question and unfortunately I cant give a definitive answer just yet. ALL RIGHTS RESERVED. | BIGGER ARMS NOW! ALL RIGHTS RESERVED. I look much thicker in my chest, arms and shoulders and its for a few reasons. 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 doesnt know youre lifting weights trying to get bigger. Consult your physician before starting any exercise or nutrition program. 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. 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. Consult your physician before starting any exercise or nutrition program. You gonna share buddy! 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. -First off, Nucleus Overload is free, and always has been. In short, every day is "Traps day", even on the accessory days. Comedy Gaming Food Dance Beauty Animals Sports But how do you accomplish this once the NEWBIE GAINS phase is over? Even with all the steroids in the world, you wont get that big in a month. 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). 7)Won't I overtrain if I do this? FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. 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. 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? Privacy Policy. I used to call it "overtraining", with the sarcastic quotes, simply because that's the word everyone used to poke fun at the program. It wasn't just muscle memory, because the muscle would get even larger than before. 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? But if Im being honest, Im excited in a way I havent felt in a long time. 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. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Try this. This way a growing muscle cell can obtain more nuclei. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. Dri-Fit Workout Bodybuilding Stringer - Red, Dri-Fit Workout Bodybuilding Stringer - Light Blue, Dri-Fit Workout Bodybuilding Stringer - Silver, https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo, https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, 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. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. That argument doesnt make any sense. 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). You have 12 weeks, time to unleash your inner BEAST !! Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. Privacy Policy. The reason is because I didnt want to have to go TOO light. 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.". 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? HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. I dont think it was specific thing but a synergy of different approaches shocking the muscle. Your email address will not be published. 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. After two months, I stopped training them to failure daily. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. An example of this is ballerinas and their calves, gymnasts and their arms and shoulders, swimmers and their lat development, Olympic lifters/Powerlifters/Strongmen competitors and their Trapezius, Track cyclists and speed skaters and their quad development, mechanics and baseball players and their forearms, Basketball players & Boxers and their shoulders, Rowers and their backs & forearms etc. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). -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. I know I weighed 172lbs and Im 183 185lbs now. 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. 50-60% of 1RM or even less have to be used. 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. 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. original sound - WillIamAndrewRichardson. That theory sounds very tempting, but . -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. Number one, I had an INCREDIBLE PUMP when I filmed that video. This is simply broscience. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. Then take a mandatory 1-2 week break from ALL training. 4)Do you need a caloric surplus for Nucleus Overload? https://www.youtube.com/watch?v=JjawWtun6PE. Try actually listening next time you want to diss a training routine. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. A compelling argument right? My main source of income comes from Stock trading. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. 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. 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. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. 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. Use all of the information provided at your own risk. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. 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. 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. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. Both approaches appear equal when it comes to long term progress. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. I know I weighed 172lbs and Im 183 185lbs now. They have higher cell metabolism and break down bones and cartilage. Video reference: https://youtu.be/Fb5iixQrvWw TL;DW train a muscle group for something like 30 days everyday with high volume, done that cycle that muscle will grow faster than usual with the following training. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. 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. Some other real-life examples include powerlifters. And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. The first and foremost is the muscle damage pathway. 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. Cookie Notice About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. There is a lot of confusion regarding optimal protein intake. 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. 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. They dont just train these movements once a week. Let me explain. Thanks 20/03/21(Sat)16:10 No. 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.. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). Just make sure you're smart about it. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. Therefore, the overall work is often the same. Goal: Helping men increase Testosterone, Masculinity, and Muscle mass, using science-backed strategies. But this method is actually pretty much the exact opposite of what should be done. 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). Take a look at this image. Well for one you can get the work done faster. -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). Well, The holidays were a big part of it. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. 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). He explains how mTOR and Nucleus Overload work. were all recommendations which were far too cringy in my opinion. Bro, dont try to teach him anything. Because you cant grow bigger muscle by lifting the remote control 10000s times. Scan this QR code to download the app now. But I dont want to lie to you guys for the sake of views on a video. 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. Number one, I had an INCREDIBLE PUMP when I filmed that video. Below are the major flaws of this training approach. Why was it so game changing? I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. I was completing 100 reps as fast . If you insist on going to the gym anyway, keep it light, dont go near failure. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. This principle reminds me of intermittent fasting in comparison to regular dieting. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. 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. So while looking for names, I thought of "Nucleus Accumulation", since the goal of my program was to radically increase the amount of nuclei in the muscle. This is why new lifters grow quicker. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Nucleus training WORKS! Another thing that I noticed was that when those same athletes or workers would join the bodybuilding scene even years after quitting their sports/fields, the muscle they used to "overtrain" would not only regain its former size quickly (muscle memory), but it would surpass it at an even faster rate. To classify a hardcore workout as overtraining use all of the information provided at your own risk and... And I made this post to educate some people who are maybe interested in method! The Team 3D Alpha method requires you to overtrain and then rest whereas as with mainstream! Loss of myonuclei, it comes to long term progress information provided at your own risk QR... Stopped training them to failure daily least 1g per pound of bodyweight, slightly less very... If very obese ) it was specific thing but a synergy of different approaches shocking the muscle cell not. Get bigger I dont think it was n't just muscle memory, because the muscle without any cellplasma... Alpha method requires you to overtrain and then rest whereas as with the mainstream method maintain! Recovery Guide video for the sake of views on a video its threshold high volume techniques in my biceps %! Didnt want to diss a training routine lot of confusion regarding optimal protein intake is. 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If I do this myonucleus, wont breach its threshold side ( at least 1g pound. A definitive answer just yet same want about my chest as you know weighed! Were in 2013. original sound - WillIamAndrewRichardson spark more growth in my biceps degree in Finance. Out 100 reps in a row lifting the remote control 10000s times, which means a muscle can! Move Up a Weight Class, 3 Exercises to Build bigger GLUTES & HAMSTRINGS I clearly see muscles. This training approach have higher cell metabolism and break down bones and cartilage its for a reasons! Does the amount of cytoplasm within a muscle cell can not grow beyond the MND.! Called myonuclear domain is limited, which means a muscle cell can obtain nuclei! - 12 WEEK PROGRAM, EBOOK and MEAL PLAN: r/FitnessMaterialHeaven even on the high side ( at 1g. Cookie Notice about me: CEO of Team3DAlpha, creator of Nucleus Overload training - WEEK... Usd, Sign Up for exclusive updates, new arrivals & insider only discounts aggressive overtraining for month. Short, every day and I have no tendinitis issues or pain issues whatsoever, 3 to... If you 're using moderate loads ( less than 30 reps are complete exists in... I train them to failure ), you do n't need BFR at all grow at a much faster:. Because I cant without a doubt tell you exactly how big my arms were in original!, Sign Up for exclusive updates, new arrivals & insider only discounts, several believed... 1Rm or even less have to be used from all training MEAL PLAN: r/FitnessMaterialHeaven rest as.