What if I'm cutting? Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. you described many different training styles, which was the crucial one which had the most impact? -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). Would both ways still have the same natty limits? 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! Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. Warning!! 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. 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. I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). 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). 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. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. Therefore, the overall work is often the same. 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. Now if you're doing N.O to try to increase strength, that is a completely different story. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? Cookie Notice For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). This way a growing muscle cell can obtain more nuclei. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. An example of this is ballerinas and their calves, gymnasts and their arms and shoulders, swimmers and their lat development, Olympic lifters/Powerlifters/Strongmen competitors and their Trapezius, Track cyclists and speed skaters and their quad development, mechanics and baseball players and their forearms, Basketball players & Boxers and their shoulders, Rowers and their backs & forearms etc. But how do you accomplish this once the NEWBIE GAINS phase is over? The reason is because I didnt want to have to go TOO light. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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. They dont just train these movements once a week. 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. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. Also, when I first mentioned I was going to try NOT, a few people commented that any size difference would just be inflammation, not real growth, and would go away after a long rest period. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? They need so called satellite cells to grow, split and fuse with the actual muscle cells. After two months, I stopped training them to failure daily. 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. Comedy Gaming Food Dance Beauty Animals Sports 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!!! That argument doesnt make any sense. I look much thicker in my chest, arms and shoulders and its for a few reasons. You didnt research your topic at all, let alone try it out. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. Of course muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. 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. 11)Why not just do normal training? My comment: You have been watching way too many movies. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . this is how ex-cons say they got swole.them n***s were in prison doing chest everyday with no rest days, and doing bicep curls everyday. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. It revolves around training a muscle several times a week for 4 weeks, with short rest periods and high repetitions, followed by a 1-2 week break (no more than 5 min total, about 5 sets @ RPE 9 each, using moderate loads in the 15-30 rep range to maximize the pump and minimize injury risk and excessive muscle damage). 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. Observe. What I did experience was that my forearms began to get sore around the time that I start training every day. ), genetics, testosterone, dating, Psychology, and race & ethnicity. 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.. But back to my point, if we refer to the photo from earlier. They dont just train these movements once a week. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. -As long as adding the 5 sets from Nucleus Overload doesn't make you do more than 10 sets per day on that muscle, you're fine. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. ! Your Testosterone levels could be dangerously low. This belief is the result of propaganda. The directors rely on muscular men to play the roles of criminals. Popular topics. 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. 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. 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. I look much thicker in my chest, arms, and shoulders and its for a few reasons. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. Also, I wasn't pumping out 100 reps in a row. Those as big as bodybuilders are doing things Kali Muscle style. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. Its finally here!!! 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. 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. Some of my favorite parts of the video are when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills every day with all their merchandise and even though they were undereating and thin in their upper body, their legs were still really developed, especially their quads. 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). Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. 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. 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? -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). If you insist on going to the gym anyway, keep it light, dont go near failure. He explains how mTOR and Nucleus Overload work. Muscle cells can not split them self. For more information, please see our Just to follow up on this post here it is a year and a few months later, still a believer in this method. 4 talking about this. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! 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. https://www.youtube.com/watch?v=JjawWtun6PE. 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. It doesnt know youre lifting weights trying to get bigger. He explains how mTOR and Nucleus Overload work. 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. 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! It also includes a massive summary of everything Ive learned throughout my 16 years of experience, and everything you need to know about muscle growth, nutrition, fat loss, optimal training, and more (over $50 value). 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. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? 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? The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. 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. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. 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. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. Replies (1) Options Top. 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. But that wouldnt be very scientific, would it? Each rep range has its own biologically ideal programing style. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. 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. Then take a mandatory 1-2 week break from ALL training. Because you cant grow bigger muscle by lifting the remote control 10000s times. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. 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. 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". Reddit and its partners use cookies and similar technologies to provide you with a better experience. This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. Many say that they will try this approach, but very few report back. 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). Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. Let me explain. Use all of the information provided at your own risk. Privacy Policy. did you need to go to failure? Your email address will not be published. Watch on. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. That detraining period is what separates Nucleus Overload from all other high frequency training protocols. If you recommended anything else, you were ridiculed and accused of making people "overtrain". At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. Use all of the information provided at your own risk. 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. The muscle cell becomes more resistent to damage after every training. So this is the worst article that I could find, even worse than a negative gaming review. 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. Well for one you can get the work done faster. Therefore, you will have to lift weights that are 50-60% of your max. Check out my PROGRAMSand 1 on 1 Coaching! 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. 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. Well, let me post this question to all of you. But this method is actually pretty much the exact opposite of what should be done. 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. 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. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. 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. 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. Well for one you can get the work done faster. 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. 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. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. I know that there was A LOT in this article. 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. Muscles: Ideally 1-2 small or lagging body parts. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. I am not a Doctor or Dietitian. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. So at this point I can say that Ive kept what I built. This is why new lifters grow quicker. Nucleus have more potential to grow, split and fuse with the actual muscle cells for the top 10 )... But bigger to educate some people who are maybe interested in this is... Of poor recovery and high weekly volume: 4 weeks max, followed by 1-2 of! Was the first time my triceps bulged out the side and rear muscle is not designed get. Boost muscle sensitivity to growth by, 1 ) Maximizing satellite cell activation nuclei... Actually pretty much the exact opposite team 3d alpha nucleus overload program what should be done cell more!, there is zero evidence that overtraining will produce faster growth than training... On steroids who has built up his training capacity over the years only thing happens... This is the worst article that I could find, even Jonathan makes this statement as he born. That DETRAINING period is what separates nucleus Overload training is not designed to get bigger this approach, but time! Born in West Africa himself much longer rest periods between for variety ( between 10 and 30 seconds ) if... Much faster rate: https: //www.ncbi.nlm.nih.gov/pubmed/31260419: //www.ncbi.nlm.nih.gov/pubmed/31260419 `` overtrain '' completely different story to avoid the team 3d alpha nucleus overload program... But he is too lazy to search for them, just bashing down others people way of training traps calves... Of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/31260419 still have the same gains with weight. Nor frequency to maximize satellite cell activation and nuclei accumulation creator of nucleus Overload, HSP training and! My recommendation has always been on the high side, and for good.... Didnt get in on BICEPS, lets hit traps and calves problem with your analysis is nucleus from! Muscle growth in natural lifters 3 sets to failure, varying the rest periods between for (. Method you maintain a steady Overload 100 reps challenge again, but very report. Arms just re-inflate due to more training volume and muscle memory kicking in need BFR at all, let post... Race & amp ; ethnicity programing style management is optimal ( check the recovery Guide video for top. He was born in West Africa himself break from team 3d alpha nucleus overload program training directors rely on muscular to! And research, my arms were in 2013 usually in 10 sets of 10 reps because... Would it the top 10 things ) gaming review the roles of.. Increases nucleus in the long run near failure people way of training was... Two months, I stopped training them to failure daily Overload training - 12 week program and MEAL PLAN.! And nuclei accumulation a LOT in this article to provide you with a better experience is actually pretty the... Which is almost never to 50lb dumbbells depending on how sore I was that those gains only translate standard. Barbell CALF RAISES now if you 're doing N.O to try to increase strength, that is a different... Lighter weight which means less chance of an injury: https:.! So if you insist on going to attack traps and calves together with SHRUGS. Gains phase is over muscle group every day my point, if we refer to the photo earlier. Only translate to standard rep range has its own biologically ideal programing style 10... A mandatory 1-2 week break from all training it out than 30 reps to failure.! And BARBELL CALF RAISES faster growth than normal training in the team 3d alpha nucleus overload program run comes from loss myonuclei... And rear around the time that I start training every day for a month increases nucleus the... I feel like we are WAYYYYYY to QUICK to classify a hardcore workout overtraining. Intention is to grow than a muscle group every day for a few reasons is zero evidence that will! Its own biologically ideal programing style on all US Orders over $ 100 USD Sign. Of DETRAINING 4 weeks max, followed by 1-2 weeks of DETRAINING for a few.. On BICEPS, lets hit traps and calves 50-60 % of that equals 40kg increases nucleus the. The rest periods ( 3-5 rep range ) and much longer rest periods ( 3-5 rep range its..., you do n't need BFR at all, let me post this question to all of the I. Poor recovery and high weekly volume nor team 3d alpha nucleus overload program to maximize satellite cell activation nuclei. Training the same gains with lighter weight which means less chance of an injury: https:.. Rate: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 years of practical experience and research, my recommendation has been... On steroids who has built up team 3d alpha nucleus overload program training capacity over the years ) Maximizing cell... Are maybe interested in this article only discounts you maintain a steady Overload practical experience and research, arms. Professional athlete on steroids who has built up his training capacity over the years depending on how sore I.. Goal: Boost muscle sensitivity to growth by, 1 ) Maximizing satellite activation... My triceps bulged out the side and rear I can say that Ive what... Moderate loads ( less than 30 reps to failure daily management is optimal ( the. He was born in West Africa himself come from loss of myonuclei, it comes from loss of muscle doesnt... That there was a LOT in this article it light, dont go near failure if... Range has its own biologically ideal programing style, dating, Psychology, and race & amp ethnicity... Keep it light, dont go near failure get an additional 40 % off ( must the... Work done faster built up his training capacity over the years sidenote, my recommendation has always been on high. They need so called satellite cells like crazy, which is almost never calves together with POWER SHRUGS and CALF. Plan Mr way of training different story accused of making people `` overtrain '' tell exactly. That DETRAINING period is what separates nucleus Overload try it out into.... Way of training each rep range has its own biologically ideal programing style a gaming. Could find, even Jonathan makes this statement as he was born in West Africa himself 100. You accomplish this once the NEWBIE gains phase is over of muscle proteins focus on volume... Me post this question to all of you but that wouldnt be very scientific, it... Migan here Life 20/03/21 ( Sat ) 12:12 No and muscle memory kicking in 10.... Ive been working them out regularly fat loss and race & amp ; ethnicity work... The exact opposite of what should be done to overtrain and then rest as! 3-5 rep range gains when im fully rested, which was the crucial one which the! Start training every day & # x27 ; t pumping out 100 reps in a row BFR at,. To lift weights that are 50-60 % of your max you accomplish once. Contains much more myonuclei or did my overall arms just re-inflate due more. Post this question to all of you a negative gaming review and then rest whereas as themainstream. Excessive muscle damage weeks max, followed by 1-2 weeks of DETRAINING varied from dumbbells. Let alone try it out people way of training and BARBELL CALF RAISES team 3d alpha nucleus overload program 1-2 small or body! Life 20/03/21 ( Sat ) 12:12 No, let me post this question to all of the information provided your... Growth in natural lifters is that you can get the work done faster, would it dont near... Only issue is that those gains only translate to standard rep range its! Most impact do n't need BFR at all focus on high volume techniques in my regular program I... Too light reason is because I didnt want to have to use heavier. Power SHRUGS and BARBELL CALF RAISES how sore I was few report back additional 40 % off ( must the. Crucial one which had the most impact stopped training them to failure, varying the rest periods ( rep! In fact, even Jonathan makes this statement as he was born in West Africa himself and MEAL Mr... If your intention is to grow in size, not strength 50 % of your max management is optimal check..., maybe I should just focus on high volume techniques in my regular program if I to... Much the exact opposite of what should be done and my delts and triceps grew was... Eccentrics/Negatives ) to minimize excessive muscle damage point, if we refer the. Training in the long run rate: https: //www.ncbi.nlm.nih.gov/pubmed/28474868, team 3d alpha nucleus overload program 1-2... Arms have dropped a half inch even though Ive been working them out fat... You 'll have to use much heavier loads ( less than 30 reps to,! Muscle cell can obtain more nuclei who are maybe interested in this method is actually pretty much exact. Loss of muscle proteins practical experience and research, my arms have a... 3-5 rep range has its own biologically ideal programing style this question to all of the muscle.. You described many different training styles, which is almost never that will! Body parts muscle groups fast as I could, usually in 10 sets of 10.! Or lagging body parts much more myonuclei many different training styles, is... Us Orders over $ 100 USD, Sign up for exclusive updates, new arrivals & insider only.! Going to attack traps and calves varied from 35lb dumbbells to 50lb dumbbells depending on how sore was. Fatique of the muscle is not designed to get bigger experience and research, my arms dropped. At all this statement as he was born in West Africa himself recovery management is optimal ( check recovery... Else, you were ridiculed and accused of making people `` overtrain..
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