Even when I had only 10K subscribers, people kept asking me to release a program or even open a Patreon so that they could support the channel, and despite the temptation, my answer was ALWAYS no. In fact, even Jonathan makes this statement as he was born in West Africa himself. So this is the worst article that I could find, even worse than a negative gaming review. 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 super noticeable both visually and physically inside my own body. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. YouTube and the study of hypertrophy is just my passion. In fact, I noticed about a quarter inch difference when I remeasured from day 1 to 30 days later and still retain that difference even now. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. 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. 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). Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. 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. Call me stubborn, but even though Im loading up on volume I still felt like I needed a bit more stimulation than just curling 10lb dumbbells 100 times in a row. The reason is because I didnt want to have to go TOO light. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. 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 was completing 100 reps as fast . You are still going to end up at the natty limits. But I dont want to lie to you guys for the sake of views on a video. 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? But what does that mean? 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? People have said that you will have joint problems and tendinitis, But I never experienced that. 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. 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. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. 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. BICEPS: The ONLY TWO Exercises You Need For GROWTH! 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. 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. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. -First off, Nucleus Overload is free, and always has been. But unfortunately I couldn't find any studies done on humans at the time to back up my theory, so my message was once again discarded by the clowns who don't believe anything unless they came up with it. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. Back to top. Why increase satellite cells & nuclei anyway? 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. Also, I wasnt pumping out 100 reps in a row. 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. Observe. 4 talking about this. 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! He doesnt look at real world exampleshes just an ignorant gym rat that follows his beliefs religiously(no offense for the author of the article). Regular comfortable fit, not too tight not too loose. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Video reference: https://youtu.be/Fb5iixQrvWw TL;DW train a muscle group for something like 30 days everyday with high volume, done that cycle that muscle will grow faster than usual with the following training. Always consult a physician before starting any exercise program. 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. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. 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. -You don't, but I highly recommend it since it's so much safer, gives you a ridiculous pump, increases fiber recruitment (even at lower loads), produces much less muscle damage, and is easier to recover from once the repeated bout effect kicks in. Migans ideas may be somewhat flawed. If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . Well, let me post this question to all of you. Some of the messages underneath the videos are just hilarious. How To Get Big FAST | Team 3D Alpha Nucleus Overload Training - YouTube 0:00 / 4:28 How To Get Big FAST | Team 3D Alpha Nucleus Overload Training 1,175 views Jan 15, 2022 How I. 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. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. This is why new lifters grow quicker. My question is, does it work or, per say, does it even exist? This is simply broscience. -There is a difference between overtraining and under recovering. Required fields are marked *. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? 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. Each rep range has its own biologically ideal programing style. Just make sure you're smart about it. Now, the reason why Im bringing up muscle memory in this video is because my arms used to be a lot bigger a few years ago.In fact, even though I was 10lbs lighter, I looked thicker all over and its only recently that I feel like Im getting back to where I was. It will take 3-6 months but it will work. I dropped all other chest, delt and tricep work to avoid any excess. 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. 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. I train arms 5 days a week with weekends off and a two week break every three or four months. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. Finally, I had to give my program a name. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. Everything finally made sense. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. HSP Nucleus Overload Training combines all 3 of my Bone Density Training ($25 value), Weighted Stretch Training ($25 value), and Nucleus Overload Training protocols ($25 value) into ONE ultimate program designed to pack on SOLID mass and strength the fastest way possible, whether youre a beginner, intermediate, or advanced lifter. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. But what does that mean? Below are the major flaws of this training approach. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? Take a look at this image. 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. Theres a lot more to this than just seeing growth. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. 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. 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. Talk about RIDICULOUS value. I said that in the article you cant do that with heavy weights. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. 10)Can I do multiple Nucleus Overload cycles? Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. They need so called satellite cells to grow, split and fuse with the actual muscle cells. The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. I also threw in a full customizable anabolic 7-day Meal Plan ($50 value), Nutrition guide ($10 value), Macro guide ($10 value), and Recovery guide ($20 value), and more. People highly underestimate the body's ability to adapt to stress. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! The official Team3DAlpha Reddit. Literally in the past 6 months I have seen a 2 increase in my b/t measurements. 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. 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. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. 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. 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 ,. It's not until 2020, after 9 years of subscribers asking me to release an E-book, that I finally decided to create one that summarizes ALL my years of experience, and ALL the FREE information I ALREADY have spread out across my 1500+ videos on YouTube (it's also the 1st time I even temporarily allowed a paid sponsor on my channel). 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). 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. Warning!! Muscles: Ideally 1-2 small or lagging body parts. Because you cant grow bigger muscle by lifting the remote control 10000s times. Use all of the information provided at your own risk. So did my biceps REALLY grow a quarter inch? You have to take into consideration THREE very important things as well. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. Then take a mandatory 1-2 week break from ALL training. Thats the point that Team Alpha was making. 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. 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. The list was endless. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). 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. Popular topics. 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. But how do you accomplish this once the NEWBIE GAINS phase is over? Let me explain. 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? Underestimate the body nor the central nervous system ( CNS ) can I do Nucleus Overload free. We are only doing this for 30 days with Nuclei Overload training like or! Per set close to failure every day and I have no tendinitis issues or pain issues whatsoever 6 I! For naturals to grow, split and fuse with the actual muscle cells I decide to do Nucleus is... 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