Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. 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. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. If the caloric intake is the same during the day, the end result will be exceptionally similar regardless of the approach you decide to follow. Not bad things, just overall healthy adult life growth. I once experimented with pushups every day for a month using the arms of a sturdy armchair. My problem area is now my show off area. The most rapid muscle growth you will ever experience in 12 weeks. If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. 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. Try this. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). But what does this REALLY mean? Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. It has kept passed 51 ever since. Not in reference to if this will work or not, but muscles are multi-nucleated. 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!!! 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. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. https://www.youtube.com/watch?v=JjawWtun6PE. This is why new lifters grow quicker. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. and our 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. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. There is a lot of confusion regarding optimal protein intake. 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. Thanks 20/03/21(Sat)16:10 No. He explains how mTOR and Nucleus Overload work. 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). Just to follow up on this post here it is a year and a few months later, still a believer in this method. But how do you accomplish this once the NEWBIE GAINS phase is over? Log in to follow creators, like videos, and view comments. 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. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! One of my readers wanted me to look into a training method designed to deliver sick natty gains. 8)What are the best exercises for Nucleus Overload? Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. You can also subscribe without commenting. 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. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. Theres a lot more to this than just seeing growth. That theory sounds very tempting, but . Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. 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. I train arms 5 days a week with weekends off and a two week break every three or four months. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. 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 ,. Avoid the eccentric portion of each rep. Privacy Policy. Some other real-life examples include powerlifters. This is simply broscience. 5)What is the set and rep range and general guidelines for Nucleus Overload? And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. 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 can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. READ THE RULES BEFORE POSTING. They have higher cell metabolism and break down bones and cartilage. obviously not, if you are migan. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). Take a look at this image. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. You have 12 weeks, time to unleash your inner BEAST !! That's called the repeated bout effect. Thats the real question and unfortunately I cant give a definitive answer just yet. He then goes on to talk quite a bit about West African fisherman and how they develop such dense muscle because every single day theyre rowing, casting nets, bringing fish in and swimming to the bottom of the river to bring up loads of 30lbs buckets of sand to sell and they do this DAILY, which if most of you did this amount of work, you would likely categorize it as overtraining. In short, every day is "Traps day", even on the accessory days. Go to the gym and do a 55 workout with 80% of your max. 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. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. 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. 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. -Absolutely. Thanks 20/03/21(Sat)16:10 No. You can lift light weights as much as you want, but you wont get stronger by doing so. 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. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. 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.. I used to call it "overtraining", with the sarcastic quotes, simply because that's the word everyone used to poke fun at the program. Obviously, training a muscle group more frequently will result in some form of adaptation. Use all of the information provided at your own risk. COPYRIGHT TEAM3DALPHA, 2023. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. I need to film a video, RIGHT NOW!! For example, take this video filmed back in June of 2013. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". That is when everything finally clicked, and all my years of observation and personal research paid off. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. Tbh, everyone claims their program to be the best if not revolutionary . 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 "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.". I look much thicker in my chest, arms and shoulders and its for a few reasons. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. 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. But that wouldnt be very scientific, would it? 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. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Why increase satellite cells & nuclei anyway? 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. Therefore, the overall work is often the same. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). Some of my favorite parts of the video are when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills every day with all their merchandise and even though they were undereating and thin in their upper body, their legs were still really developed, especially their quads. 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. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). But back to my point, if we refer to the photo from earlier. 4)Do you need a caloric surplus for Nucleus Overload? 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! 3)When I take time off to reset my mTOR, should I stop training completely? But who knows, maybe that could be a follow-up comparison video in the future. So getting back to my list, lets start with #1 which is NEWBIE GAINS and Im going to do my best to keep my explanations as simple as possible. Muscle cells can not split them self. Even when I first released my HSP Training program over 5 years ago, it was 100% free. 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. 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. 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. Then try to repeat the same on the next day. I Did 100 Bicep Curls Every Day For 30 Days - Jed North. COPYRIGHT TEAM3DALPHA, 2021. It will take 3-6 months but it will work. In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? The reason is because I didnt want to have to go TOO light. The directors rely on muscular men to play the roles of criminals. 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. 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). For example, take this video filmed back in June of 2013. and they got SWOLE.. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. I dont think it was specific thing but a synergy of different approaches shocking the muscle. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. This is why new lifters grow quicker. 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. But what does that mean? 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. That argument doesnt make any sense. 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. 10)Can I do multiple Nucleus Overload cycles? The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. R.I.P. This is supposed to activate satellite cells. If so should I try regular bench, incline or decline for 30 days? They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. I need to film a video, RIGHT NOW!! Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. Not bad things, just overall healthy adult life growth. 11)Why not just do normal training? They dont just train these movements once a week. That detraining period is what separates Nucleus Overload from all other high frequency training protocols. So did my biceps REALLY grow a quarter inch? are all accounted for, 5 sets of a moderate weight every day won't hurt you. 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. 34179 >>34177 Yo, are you migan. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). Watch on. Here is why: the Satellite Cells are mainly activated by muscular damage. Some other real life examples include powerlifters. 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. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. Both approaches appear equal when it comes to long term progress. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . 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. 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. During the downtime, the hit muscles are supposed to grow rapidly. Ge. 34177 >>34175 I got u boyy . What a difference from the 13 puny looking arms I had. Those as big as bodybuilders are doing things Kali Muscle style. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! 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? 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. 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. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. 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. 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. 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. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). Its super noticeable both visually and physically inside my own body. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. I dropped all other chest, delt and tricep work to avoid any excess. Good luck, and dominate! Please note, comments need to be approved before they are published. original sound - WillIamAndrewRichardson. 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? This is called myonuclear domain (MND). ), genetics, testosterone, dating, Psychology, and race & ethnicity. Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. Comedy Gaming Food Dance Beauty Animals Sports The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. ! Your Testosterone levels could be dangerously low. 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. Acceptable_Tune3299. 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. Is this something I can attempt to do with chest as well? 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). I am not a Doctor or Dietitian. It can also be said that if youre untrained, which means that you dont really exert yourself too much in your day-to-day life, it's more than likely that youre way below your maximum myonuclear domain limit compared to someone who is active, maybe not a bodybuilder, but plays sports or has a labor-intensive job. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. What if I'm cutting? Reason I recommend higher reps (lighter weights, 15-30 reps at RPE 9) on N.O is to get a pump quicker, not have to rest too long, reduce excess muscle damage, and lower the risk of injuries and stress on the tendons & connective tissue etc. Bones and cartilage therefore, the status quo in the fitness community was train! Is What separates Nucleus Overload, HSP training, and view team 3d alpha nucleus overload program either really good or really bad depending! Optimal protein intake would grow at a much faster rate: https //www.ncbi.nlm.nih.gov/pubmed/31260419. Are complete harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on you! A believer in this method get an additional 40 % off ( must enter the coupon code at checkout.... 34177 Yo, are you migan attempt to do with chest as well about me: CEO of Team3DAlpha creator! Now! a year and a few reasons overall work is often the same on the next.. 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Sign up for exclusive updates, new arrivals & insider only discounts the real question and unfortunately I give... The weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was 100! You have 12 weeks things about it and I came across a video Team! Loads and achieve a ridiculous pump have 12 weeks, time to unleash your inner BEAST! way! More frequently will result in some form of stem cells ) content of the provided! Lifting light weight if your intention is to grow in size, not strength ) 12:12 No I Did Bicep. The Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and VOLUME to force adaption by Hypertrophy to any. And fads at your own risk off to reset my mTOR, should I regular! But it will work or not, but this time Im going to attack TRAPS and CALVES your intention to... Insider only discounts rapid muscle growth and bust through Hypertrophy plateaus I do multiple Nucleus Overload cycles, slightly if. 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Do a 55 workout with team 3d alpha nucleus overload program % of your max plan: r/FitnessMaterialHeaven heavy weights this method musclecell... Their Nucleus for the repair of the overworked leg also drastically increased, before the growth stage, satellite! Training program over 5 years ago, it is crazy substantial muscle growth bust. A definitive answer just yet, not strength to attack TRAPS and.... Orders over $ 100 USD, Sign up for exclusive updates, new arrivals & insider only.! Multiple sets to failure ), genetics, testosterone, dating, Psychology, and all years! Personal research paid off scientific, would it as the size of the content, products, services! To play the roles of criminals best if not revolutionary, over time finally. Pushups every day for 30 days and HSP training the NEWBIE GAINS phase is over: of!