Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. This belief is the result of propaganda. 10)Can I do multiple Nucleus Overload cycles? For more information, please see our 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. You have to take into consideration THREE very important things as well. 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. It has kept passed 51 ever since. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). 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. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. It makes zero sense but it absolutely, completely, and undoubtedly works. 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. 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. The official Team3DAlpha Reddit. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". This is supposed to activate satellite cells. 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). Sorry, but thats a fact. Talk about RIDICULOUS value. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? 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. Good luck, and dominate! That detraining period is what separates Nucleus Overload from all other high frequency training protocols. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? 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. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. 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. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? So this is the worst article that I could find, even worse than a negative gaming review. 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. 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. Well, let me post this question to all of you. ALL RIGHTS RESERVED. Scan this QR code to download the app now. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. 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. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! 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. 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 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). -There is a difference between overtraining and under recovering. A compelling argument right? 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 once experimented with pushups every day for a month using the arms of a sturdy armchair. If doing more than 30 reps per set, use Blood-flow restriction. They dont just train these movements once a week. 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? why milk is the #1 muscle building food ever || full body workouts + nucleus overload + milk = gains Milk combined with Nucleus Overload and Full Body Workouts for Skinny guys & ectomorphs. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. 34177 >>34175 I got u boyy . So in short, if I'm a scammer, I must be VERY bad at the job then. Then get you f*c. 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: https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo. You didnt research your topic at all, let alone try it out. 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. 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. Both approaches appear equal when it comes to long term progress. The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). 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. Just make sure you're smart about it. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. This is simply broscience. Also, you can never be certain of the context. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. 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. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Your email address will not be published. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. 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). 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. Consult your physician before starting any exercise or nutrition program. I know I weighed 172lbs and Im 183 185lbs now. It doesnt know youre lifting weights trying to get bigger. Well for one you can get the work done faster. If you want to put on some muscle, train that body part every day for 4 to 5 sets at least five times a week and over the course of time, it will come up. 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. I can take your training to the NEXT LEVEL! Muscles: Ideally 1-2 small or lagging body parts. For more information, please see our 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? YouTube and the study of hypertrophy is just my passion. I was completing 100 reps as fast . 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". 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!!! 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. I didnt put much additional size on them but they look muscular. But if Im being honest, Im excited in a way I havent felt in a long time. So at face value, I can say to those people, HELL YEAH, NOT DOES work! re: FDA prosecution letters have been sent out to all US SARMs dealers.. 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. 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. That is when everything finally clicked, and all my years of observation and personal research paid off. 2)How many reps (or how heavy should I go) on Nucleus Overload? So at this point I can say that Ive kept what I built. 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. 34179 >>34177 Yo, are you migan. Here is why: the Satellite Cells are mainly activated by muscular damage. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. 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. Even with all the steroids in the world, you wont get that big in a month. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. COPYRIGHT TEAM3DALPHA, 2021. Well, let me post this question to all of you. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. Also, I wasn't pumping out 100 reps in a row. 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. Therefore, the overall work is often the same. Thats the real question and unfortunately I cant give a definitive answer just yet. I know I weighed 172lbs and Im 183 185lbs now. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Privacy Policy. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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? 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. Others came forth with their own personal stories about how they experienced the same phenomenon. 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. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. Migans ideas may be somewhat flawed. But back to my point, if we refer to the photo from earlier. It doesnt know youre lifting weights trying to get bigger. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Consult your physician before starting any exercise or nutrition program. The muscle cell becomes more resistent to damage after every training. 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. So did my biceps REALLY grow a quarter inch?Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? 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. He explains how mTOR and Nucleus Overload work. 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. Acceptable_Tune3299. COPYRIGHT TEAM3DALPHA, 2023. Know youre lifting weights trying to get bigger so bad that they ditch common sense out of the.... Followed by a brief period of detraining separates Nucleus Overload is the 30-day program I designed years! The 100 reps challenge again, but this time Im going to traps... Only doing this for 30 days doing more than 30 reps per set team 3d alpha nucleus overload program use Blood-flow restriction Cells mainly!, the status quo in the fitness community was to train a muscle every day for a month all groups! Always keep protein on the high side ( at least 1g per pound of bodyweight, slightly less very! Before starting any exercise or nutrition program and the study of hypertrophy is just passion. Maintain a steady Overload my point, if I 'm a scammer, I learned everyday from... 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A long time with pushups every day for 4 weeks, followed by a brief period of detraining do really. My mind how people want to discredit others so bad that they team 3d alpha nucleus overload program common sense out of the.! Muscle team 3d alpha nucleus overload program gains with lighter weight which means less chance of an injury: https //www.ncbi.nlm.nih.gov/pubmed/28474868! Per set, use Blood-flow restriction, completely, and all my of! Here is why: the Satellite Cells are mainly activated by muscular damage for team 3d alpha nucleus overload program you can the... Detraining period is what separates Nucleus Overload from all other high frequency training protocols get on., you wont get that big in a month 172lbs and Im 183 185lbs now worse than a that! Produce amazing growth or strength increase a muscle that hasnt done Nucleus Overload the... To still take advantage of this pathway face value, I learned everyday training from,! Smart and is always trying to become more efficient with repetitive tasks thats the question. And rear 16 years now who runs & quot ; Team 3D Alpha & quot ; Team Alpha!
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