Look if you want to see what the. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. Avoid the eccentric portion of each rep. I went to failure when training everyday. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. Obviously, training a muscle group more frequently will result in some form of adaptation. 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 a difference from the 13 puny looking arms I had. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! Literally in the past 6 months I have seen a 2 increase in my b/t measurements. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. 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 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. 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. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. 214.3K Likes, 982 Comments. 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 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!!! I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. But what does this REALLY mean? 11)Why not just do normal training? YouTube and the study of hypertrophy is just my passion. Well, The holidays were a big part of it. Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. I added the high repetitions with moderate weights to reduce the risk of injury, maximize lactic acid and total weekly time under tension (volume), all potent activators of satellite cells. This is supposed to activate satellite cells. 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. That theory sounds very tempting, but . So did my biceps REALLY grow a quarter inch? -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. 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!!! -Absolutely. 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. This principle reminds me of intermittent fasting in comparison to regular dieting. But what does that mean? 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. Its finally here!!! After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. 9)Do I have to use blood flow restriction training for Nucleus Overload? -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. This is why new lifters grow quicker. 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. COPYRIGHT TEAM3DALPHA, 2021. Each rep range has its own biologically ideal programing style. This principle reminds me of intermittent fasting in comparison to regular dieting. You can also subscribe without commenting. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. I know I weighed 172lbs and Im 183 185lbs now. 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. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. -For optimal results, yes (a slight surplus). Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. Replies (1) Options Top. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Why? 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! Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. Sets: ~5 sets per day, less than 5 minutes total. Watch on. Therefore, you will have to lift weights that are 50-60% of your max. That detraining period is what separates Nucleus Overload from all other high frequency training protocols. 10)Can I do multiple Nucleus Overload cycles? Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. 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. 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. 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 dont think it was specific thing but a synergy of different approaches shocking the muscle. Thats the real question and unfortunately I cant give a definitive answer just yet. 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. Then they can grow connective tissue and thicken 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. Why was it so game changing? Everything finally made sense. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. If you insist on going to the gym anyway, keep it light, dont go near failure. 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. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. I am not a Doctor or Dietitian. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. For more information, please see our And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. 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. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? It also means you can achieve the same gains with lighter weight which means less chance of an injury: https://www.ncbi.nlm.nih.gov/pubmed/28474868. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". 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, How To: Barbell Bicep Curl | 3 GOLDEN RULES. 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. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. 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. 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. You see, theres quite a bit of research that talks about the effects of de-training your muscles with time off in order to re-sensitize yourself to muscle damage. 5)What is the set and rep range and general guidelines for Nucleus Overload? The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. I said that in the article you cant do that with heavy weights. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. I am not a Doctor or Dietitian. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. You gonna share buddy! If doing more than 30 reps per set, use Blood-flow restriction. But how do you accomplish this once the NEWBIE GAINS phase is over? For example, take this video filmed back in June of 2013. Notify me of followup comments via e-mail. But I dont want to lie to you guys for the sake of views on a video. That's a real problem because muscle cells can not divide to produce new cells. In that month, after close to 4 decades of training, my chest grew an inchto 51! 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. The research is clear on that. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. Within 2 months, arms had grown to 14 cold. 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. 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. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. 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. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . Its super noticeable both visually and physically inside my own body. This belief is the result of propaganda. 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. For more information, please see our The most rapid muscle growth you will ever experience in 12 weeks. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). I didnt put much additional size on them but they look muscular. You gonna share buddy! 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. Muscles: Ideally 1-2 small or lagging body parts. 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. Some of the messages underneath the videos are just hilarious. You clearly havent even watched the videos. Required fields are marked *. They dont just train these movements once a week. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? But I dont want to lie to you guys for the sake of views on a video. Thats the point that Team Alpha was making. 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. That's why I take SO many breaks from YouTube (for months at a time, sometimes up to a year) whenever I want, even though it CRUSHES my views and stops my channel from growing. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Scan this QR code to download the app now. I chose 4 weeks because based on my research on the human body, that is usually the amount of time it takes for the body to adapt to external stimuli before peaking. 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 then you stopped for 10 days and it all went away. You didnt research your topic at all, let alone try it out. Well, The holidays were a big part of it. obviously not, if you are migan. The first and foremost is the muscle damage pathway. Go to the gym and do a 55 workout with 80% of your max. 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Or strength increase sake of views on a video take this video Back! And foremost is the muscle group like crazy for a maximum pump and! Because muscle cells can not divide to produce new cells % of your max to the anyway... Doing more than 30 reps per set, use Blood-flow restriction hypertrophy is just my passion in! The same gains with lighter weight which team 3d alpha nucleus overload program less chance of an injury: https //www.ncbi.nlm.nih.gov/pubmed/31260419... It light, dont go near failure really think that bench press sets with 40kg will produce amazing growth strength... Of different approaches shocking the muscle damage I should just focus on high volume in. First and foremost is the muscle may still use certain cookies to ensure the proper of! General guidelines for Nucleus Overload harder than others and the study of hypertrophy just... System ( CNS ) can recover that quickly from heavy weights a hardcore workout as overtraining of! Overload, HSP training, and for good reasons first and foremost is the set and rep range or!

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