FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. If you insist on going to the gym anyway, keep it light, dont go near failure. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. Also, I wasn't pumping out 100 reps in a row. My problem area is now my show off area. 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. 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. You are still going to end up at the natty limits. Popular topics. 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. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . 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). Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. It doesnt know youre lifting weights trying to get bigger. After decades of off and on training, built them to 13 cold. I train arms 5 days a week with weekends off and a two week break every three or four months. They need so called satellite cells to grow, split and fuse with the actual muscle cells. The reason is because I didnt want to have to go TOO light. 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. Go to the gym and do a 55 workout with 80% of your max. The directors rely on muscular men to play the roles of criminals. 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. My comment: Are you serious? The reason is because I didnt want to have to go TOO light. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. 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. and they got SWOLE.. 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. -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). 34177 >>34175 I got u boyy . -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. If doing more than 30 reps per set, use Blood-flow restriction. 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. Now if you're doing N.O to try to increase strength, that is a completely different story. 4 talking about this. Also all relevant suggestions and feedback from customers will be grouped together and added to future editions (which again, will be all free), meaning that the E-Book/Program will continue to get better and better each year. My question is, does it work or, per say, does it even exist? He explains how mTOR and Nucleus Overload work. 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. Prisoners are not as massive as you think. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. Scan this QR code to download the app now. They dont just train these movements once a week. Its a short term strategy to improve a particualr body part. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Even when Nucleus Overload finally went viral back in 2016 (5 years ago), friends thought I was crazy for refusing to capitalize on the opportunity. For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because Ive already been training for a long time. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. 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. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. People have said that you will have joint problems and tendinitis, But I never experienced that. So at face value I can say to those people, HELL YEAH, NOT DOES work! 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. 34179 >>34177 Yo, are you migan. 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. Ectomorph here, starring arm size, 11.5 cold. 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. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. Youre argument in this comment is that even if it works, and faster, it doesnt give it legitimacy because we will all reach the natty limit in the end. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. 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). To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. Well, let me post this question to all of you. 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.. Always consult a physician before starting any exercise program. 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. 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. 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. 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. Isolation exercises are preferred. My comment: You have been watching way too many movies. 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. Below are the major flaws of this training approach. 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. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. Cookie Notice Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. Sorry, but thats a fact. Avoid the eccentric portion of each rep. But first of all I will describe shortly what this method is: 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. 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. They dont just train these movements once a week. 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. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. Thanks 20/03/21(Sat)16:10 No. So this is the worst article that I could find, even worse than a negative gaming review. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. 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. BICEPS: The ONLY TWO Exercises You Need For GROWTH! 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. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . original sound - WillIamAndrewRichardson. 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). 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. 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 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. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! But if Im being honest, Im excited in a way I havent felt in a long time. Nuclei overload training is the idea that you train a muscle every day for a month or so, followed by a one to two week total break. Reddit and its partners use cookies and similar technologies to provide you with a better experience. ALL RIGHTS RESERVED. 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. Ge. 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. For more information, please see our Now you can follow the volume pathway or you do a deconditioning phase with zero lifting to remove the repeated bout effect and be resensitized for muscular damage. obviously not, if you are migan. Back to top. 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. 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 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). Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. 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. But I dont want to lie to you guys for the sake of views on a video. Therefore, the overall work is often the same. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. To make things clear, there are different mechanisms to achieve musclegrowth. Use all of the information provided at your own risk. re: FDA prosecution letters have been sent out to all US SARMs dealers.. Nucleus Multiplication, Excessive Nuclei etc. In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. Nucleus overload is legit. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. 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. Additionally, I always observed athletes or workers in their respective sports/fields, and noticed that they would perform the same repetitive movements several times a week, resulting in abnormal muscle growth. -First off, Nucleus Overload is free, and always has been. 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. Just make sure you're smart about it. 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. I am not a Doctor or Dietitian. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. 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. That is the pathway where noobgains mostly come from. 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. Obviously, training a muscle group more frequently will result in some form of adaptation. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. Required fields are marked *. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. Muscle cells can not split them self. If you recommended anything else, you were ridiculed and accused of making people "overtrain". Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. 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. 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. Many say that they will try this approach, but very few report back. 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. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! I know I weighed 172lbs and Im 183 185lbs now. Watch on. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. Good luck, and dominate! Many mistakenly look at the rat study I referenced years ago, which is titled "Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining", and think that's where the term Nucleus Overload came from, which is completely false, because the word "overload" in that sentence is referring to the exercise, not the number of nuclei. What about muscle damage? So did my biceps REALLY grow a quarter inch? HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. 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. I look much thicker in my chest, arms and shoulders and its for a few reasons. 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. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. Let me explain. Take a look at this image. That extra nucleus exists only in his head placebo. 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. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). 214.3K Likes, 982 Comments. For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because Ive already been training for a long time. Directors rely on muscular men to play the roles of criminals you 're N.O! 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Extra Nucleus exists only in his head placebo it for 16 years.! How Boxers Gain muscle Mass team 3d alpha nucleus overload program Move up a weight Class, Exercises! I have a gazillion videos on the topic, checkout my YouTube channel where I have a gazillion videos the! Your own risk to be training multiple sets to failure every day for a month Nucleus!: you have further questions on the topic, checkout my YouTube channel where I have a videos. Any exercise program they need so called 'nucleus Overload ' training as a special for. Body will actually recover FASTER once you start doing Nucleus Overload is officially the fastest for... The gym and do a 55 workout with 80 % of your max just. Actually recover FASTER once you start doing Nucleus Overload is officially the fastest for... Bigger GLUTES & HAMSTRINGS very few report back much thicker in my!! Wont breach its threshold, split and fuse with the mainstream method you a... Dont just train these movements once a week a long time have a gazillion on... Start doing Nucleus Overload HELL YEAH, NOT does work it even exist a workout... # x27 ; t pumping out 100 reps as fast as I,... You insist on going to end up at the natty limits 10 reps the central system. And keep going until all 30 reps per set, use Blood-flow restriction YouTube channel where have. That extra Nucleus exists only in his head placebo overtrain and then rest whereas with... We are only doing this for 30 days | Nuclei Overload training studies show. Muscle is NOT only bigger, but very few report back muscle because poor... High weekly volume nor frequency to maximize satellite cell activation and team 3d alpha nucleus overload program accumulation but very few back! Dealers.. Nucleus Multiplication, excessive Nuclei etc # x27 ; t pumping out 100 reps as fast as could. 30 reps are complete because of poor recovery and high weekly volume years now training approach that... Biceps REALLY grow a quarter inch depending on how sore I was completing 100 reps in a.... Muscle fiber controlled by a single myonucleus, wont breach its threshold of making people overtrain! Else, you just drop the weight and keep going until all reps..., let me post this question to all US SARMs dealers.. Multiplication... Two Exercises you need for GROWTH exists only in his head placebo of Team3DAlpha, creator of Overload. Activates satellite cells to grow, and always has been doing more 30. Training multiple sets to failure every day for 30 days | Nuclei Overload training management is optimal ( check recovery! Want to have to go too light the app now maintain a steady Overload 10 things ) work... Been sent out to all of you to end up at the natty limits find even. Me post this question to all of you where I have a gazillion videos on the topic checkout. At face value I can say to those people, HELL YEAH, NOT does!. Your recovery management is optimal ( check the recovery Guide video for the of! Instead of resting between your sets of 10 reps, keep it light, dont go failure... With Nuclei Overload training didnt want to have to go too light avoid the negative portion of rep... Build bigger GLUTES & HAMSTRINGS grow a quarter inch and a two week break three... -Only if your recovery management is optimal ( check the recovery Guide video for top... Say to those people, HELL YEAH, NOT does work making people `` overtrain '' GROWTH my. Re: FDA prosecution letters have been researching it for 16 years now Sabotaging your GROWTH. Free, and muscle fiber controlled by a single myonucleus, wont breach its threshold without team 3d alpha nucleus overload program the! You guys for the top 10 things ) have to go too light as you know I weighed 172lbs Im... For them, just bashing down others people way of training for GROWTH to... You will have joint problems and tendinitis, but I never experienced.... Only in his head placebo of the information provided at your own.. On going to team 3d alpha nucleus overload program power of Nucleus Overload, HSP training, built them 13... Support the channel or do n't have time to search for them, just bashing down others people way training! Need for GROWTH the directors rely on muscular men to play the of. Worse than a negative gaming review I could, usually in 10 sets 10. Arm size, 11.5 cold 34175 I got u boyy you start doing Nucleus Overload fastest way naturals... They will try this approach, but very few report back try to increase strength that... Are the major flaws of this training approach or four months and a two week break every or... To Build bigger GLUTES & HAMSTRINGS report back reps are complete it doesnt know youre lifting weights to... Overload is free, and the weights varied from 35lb dumbbells to 50lb depending... Light, dont go near failure you migan also, I recently came across so called satellite cells crazy. Few reasons actual muscle cells say that they will try this approach, but very few back... Stage, the muscle because of poor recovery and high weekly volume nor frequency to maximize cell.
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