10)Can I do multiple Nucleus Overload cycles? So at face value, I can say to those people, HELL YEAH, NOT DOES work! If doing more than 30 reps per set, use Blood-flow restriction. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. 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. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Then they can grow connective tissue and thicken the muscle. https://www.youtube.com/watch?v=JjawWtun6PE. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. 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. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. That detraining period is what separates Nucleus Overload from all other high frequency training protocols. FIRST THINGS FIRST, did my biceps ACTUALLY GROW? 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. 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. You can lift light weights as much as you want, but you wont get stronger by doing so. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. 50-60% of 1RM or even less have to be used. this is how ex-cons say they got swole.them n***s were in prison doing chest everyday with no rest days, and doing bicep curls everyday. -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. If you did HSP Training (which is the combination of my Bone Density Training, Weighted Stretch training and Nucleus Overload), or just Nucleus Overload or the individual programs by themselves, and want your before/after pictures shown in future videos or on the website, email them to me at Team3Dalphacoaching@gmail.com . In fact, for my first 9 years on YouTube (from 2011 to 2020), I never sold a SINGLE program, although I had around 40-50K subscribers at a time. You have 12 weeks, time to unleash your inner BEAST !! This is called myonuclear domain (MND). Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. Ge. Years later (around 2014-2015), I also stumbled upon Blood flow-restriction training, which was an absolute gold mine and supported all of my findings about Nucleus Overload. Theres actually a really interesting talk about myonuclear domain theory and hypertrophy on the StrongerByScience podcast with Greg Nuckols that you can check out HERE. Its a short term strategy to improve a particualr body part. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. It has kept passed 51 ever since. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. Rest period: less than 30 seconds between sets. 34177 >>34175 I got u boyy . You gonna share buddy! BICEPS: The ONLY TWO Exercises You Need For GROWTH! 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. 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. Its super noticeable both visually and physically inside my own body. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! Reddit and its partners use cookies and similar technologies to provide you with a better experience. 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. I can take your training to the NEXT LEVEL! 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. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. 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. 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. The reason is because I didnt want to have to go TOO light. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. In addition, more and more studies came out over the years indirectly and directly supporting every single aspect of Nucleus Overload. Everything finally made sense. ALL RIGHTS RESERVED. Prisoners are not as massive as you think. 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. 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). I look much thicker in my chest, arms and shoulders and its for a few reasons. Good luck, and dominate! 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. Privacy Policy. 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. 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 increases overall myonuclei in the muscle. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). The list was endless. My arms look great now. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Theres a lot more to this than just seeing growth. Its super noticeable both visually and physically inside my own body. I dont think this article shouldve been posted, dude. 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. 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. Those as big as bodybuilders are doing things Kali Muscle style. 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. Within 2 months, arms had grown to 14 cold. Sets: ~5 sets per day, less than 5 minutes total. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. I dont think it was specific thing but a synergy of different approaches shocking the muscle. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. Nucleus Multiplication, Excessive Nuclei etc. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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. 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. But i think that more people need to investigate training protocols based around higher frequency. But that wouldnt be very scientific, would it? 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? 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. 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. Use all of the information provided at your own risk. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. 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. Therefore, you will have to lift weights that are 50-60% of your max. 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. That argument doesnt make any sense. 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 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). With enough Tension, Load or Insensity (doesn't matter how you call it) you get muscledamage which leads to satellite cell activation and the whole process I described earlier. Now I knew why all these guys had such tremendous physiques, and were able to regain their muscle mass so fast (and even surpass it). Not bad things, just overall healthy adult life growth. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. Look if you want to see what the. 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. 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. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. 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. It will take 3-6 months but it will work. Well, let me post this question to all of you. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. One of my readers wanted me to look into a training method designed to deliver sick natty gains. 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. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. are all accounted for, 5 sets of a moderate weight every day won't hurt you. A compelling argument right? Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). 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). 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