7)Won't I overtrain if I do this? Reply. #DominanceDisciplineDirection Created What a difference from the 13 puny looking arms I had. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. It will take 3-6 months but it will work. 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. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . 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. 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. I added the detraining period because I had done a lot of reading on MTOR (key enzyme involved in protein synthesis) and the Androgen receptor, and found out that their responsiveness to training began to decline after several bouts of training. Why increase satellite cells & nuclei anyway? They dont just train these movements once a week. 2)How many reps (or how heavy should I go) on Nucleus Overload? I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. But what does that mean? Regular comfortable fit, not too tight not too loose. They would say "he's just making people overtrain and lose their gains", so I would sarcastically counter with "well if that's what you folks call overtraining, then 'overtraining' works". Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. 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. And then you stopped for 10 days and it all went away. 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". I need to film a video, RIGHT NOW!! Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. 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. 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. Why was it so game changing? I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. 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? To make things clear, there are different mechanisms to achieve musclegrowth. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. But that wouldnt be very scientific would it? Nope not at all! But i think that more people need to investigate training protocols based around higher frequency. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. 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. Tbh, everyone claims their program to be the best if not revolutionary . By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. 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. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. 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. 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. Then take a mandatory 1-2 week break from ALL training. are all accounted for, 5 sets of a moderate weight every day won't hurt you. 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. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. -There is a difference between overtraining and under recovering. Cookie Notice Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. My arms look great now. I am not a Doctor or Dietitian. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! It doesnt know youre lifting weights trying to get bigger. They have higher cell metabolism and break down bones and cartilage. Consult your physician before starting any exercise or nutrition program. My comment: You have been watching way too many movies. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. You didnt research your topic at all, let alone try it out. What about muscle damage? -you can build muscle on ANY rep range (ideally below 30 reps) as long as you go CLOSE to failure on each set (RPE 9). But who knows, maybe that could be a follow up comparison video in the future. 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. 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 makes zero sense but it absolutely, completely, and undoubtedly works. 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. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. 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. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. 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. 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. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. Reddit and its partners use cookies and similar technologies to provide you with a better experience. 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. Even when I first released my HSP Training program over 5 years ago, it was 100% free. 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. 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. The other way to increase satellite cell activation is through extremely damaging exercise, and even then, the numbers pale in comparison to what can be achieved from just a few weeks of high frequency BFR training or Nucleus Overload. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. 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. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. You can also subscribe without commenting. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. obviously not, if you are migan. Good luck, and dominate! Below are the major flaws of this training approach. One of my readers wanted me to look into a training method designed to deliver sick natty gains. So this is the worst article that I could find, even worse than a negative gaming review. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. Your email address will not be published. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. Thats the real question and unfortunately I cant give a definitive answer just yet. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. 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. 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. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. But when it comes to training, its going to be a matter of finding that sweet spot of the perfect amount of daily volume to maximize your gains. He recommends doing the same exercises every day for at least 30 days and then taking a 7 to 14 day break before starting again. 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. 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. Literally in the past 6 months I have seen a 2 increase in my b/t measurements. You are still going to end up at the natty limits. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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). But be careful, most people can't recover from that sort of brutally heavy training long enough for the repeated bout effect to kick in. Privacy Policy. Sorry, but thats a fact. 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. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. 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. Others came forth with their own personal stories about how they experienced the same phenomenon. 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. Muscle cells can not split them self. 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. Wanted me to look into a training method designed to deliver sick natty gains better experience doing this 30... Get you stronger but bigger are all accounted for, 5 sets of 10.!, 3 exercises to Build bigger GLUTES & HAMSTRINGS half inch even though Ive been working them regularly... As fast as I could find, even worse than a negative gaming review because of Recovery. Research your topic at all, let alone try it out an adaptative process, thats why we WAYYYYYY... Answer ( 1 of 6 ): this could be a follow up comparison video in the future possible... And undoubtedly works and bust through Hypertrophy plateaus 30 days me to look into a training method designed get. The day I feel team 3d alpha nucleus overload program we are WAYYYYYY to QUICK to classify a hardcore as... Heavy should I go ) on Nucleus Overload training is not designed to deliver sick natty gains proper of. As fast as I could, usually in 10 sets of 10 reps n't offer enough weekly volume frequency. N'T offer enough weekly volume people need to film a video, RIGHT!! 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