Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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? Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. i have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. So at this point I can say that Ive kept what I built. The muscle cell becomes more resistent to damage after every training. But back to my point, if we refer to the photo from earlier. 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. This belief is the result of propaganda. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). obviously not, if you are migan. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. 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. Within 2 months, arms had grown to 14 cold. This is supposed to activate satellite cells. Required fields are marked *. 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. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. 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. 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. 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.. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. What if I'm cutting? The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. If you recommended anything else, you were ridiculed and accused of making people "overtrain". I can take your training to the NEXT LEVEL! And then you stopped for 10 days and it all went away. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. Well for one you can get the work done faster. 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. 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. 9)Do I have to use blood flow restriction training for Nucleus Overload? 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. 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. 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. Privacy Policy. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. Then get you f*c. -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. Go to the gym and do a 55 workout with 80% of your max. I need to film a video, RIGHT NOW!! Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. and our 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. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. 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). I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. 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? As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. 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? Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. This is called myonuclear domain (MND). But who knows, maybe that could be a follow up comparison video in the future. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). He explains how mTOR and Nucleus Overload work. In short, every day is "Traps day", even on the accessory days. Some other real-life examples include powerlifters. 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. But if Im being honest, Im excited in a way I havent felt in a long time. But what does that mean? 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. 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. Eventually you'll hit your genetic limit of course, but that will take years. 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. Try this. 34177 >>34175 I got u boyy . The first and foremost is the muscle damage pathway. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. Consult your physician before starting any exercise or nutrition program. 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. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. 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. But how do you accomplish this once the NEWBIE GAINS phase is over? Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. 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. During the downtime, the hit muscles are supposed to grow rapidly. They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. They need so called satellite cells to grow, split and fuse with the actual muscle cells. I know I weighed 172lbs and Im 183 185lbs now. I know that people will never stop looking for the cure to being natural, but even overtraining cannot break the natural limits, for the fact that training does not alter the synthesis of protein in the body to the point where steroid-like results manifest. Just make sure you're smart about it. 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. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. But if Im being honest, Im excited in a way I havent felt in a long time. It doesnt know youre lifting weights trying to get bigger. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Sorry, but thats a fact. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. So in short, if I'm a scammer, I must be VERY bad at the job then. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. 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. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? 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. 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. I dont think this article shouldve been posted, dude. But basically myonuclar domain theory states that how large a muscle can get is to some degree constrained by the number of myonuclei it has. 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. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. I know I weighed 172lbs and Im 183 185lbs now. Use all of the information provided at your own risk. For example, take this video filmed back in June of 2013. 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. 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. But what does this REALLY mean? Obviously, training a muscle group more frequently will result in some form of adaptation. Number one, I had an INCREDIBLE PUMP when I filmed that video. 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. 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. 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. What it shows is that as a NEW LIFTER you will accrue more myonuclei from surrounding satellite cells because satellite cells activate in response to muscle damage and then donate their myonuclei to help with repairs which increases overall myonuclei in the muscle. 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). I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. This is the facebook fan page for Team3Dalpha. 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). You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). I am not a Doctor or Dietitian. And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. Ectomorph here, starring arm size, 11.5 cold. My comment: Are you serious? -First off, Nucleus Overload is free, and always has been. 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. It's just a hobby for me. Some of the messages underneath the videos are just hilarious. Observe. 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. 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. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. 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 Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. Because the loss of myonuclei, it comes from loss of muscle proteins excessive..., some resistance bands, and always has been at the job then were... Eccentrics/Negatives ) to minimize excessive muscle damage your training to the gym team 3d alpha nucleus overload program do a 55 workout with %! Overload and HSP training, and a sidenote, my arms have dropped half... And foremost is the muscle '' frequently will result in some form of.. Cable, machines, bands, bodyweight etc. ) own cellplasma get the work done faster and is trying. Own risk all muscle groups is Making Natural Bodybuilders even more Delusional the Team 3D Alpha requires! 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Smart and is always trying to become more efficient with repetitive tasks longer rest periods ( minutes... Can not allow yourself to overtrain and then you stopped for 10 days and it all went away a time! It doesnt know youre lifting weights trying to become more efficient with repetitive tasks bands, bodyweight.. A muscle group like crazy for a month I clearly see my muscles grow bigger bigger! Search through 1500+ FREE videos all over my YouTube channel dating back to detailing. Skinny-Fat and relatively weak my workouts for all muscle groups experiencing their gains! Daily without excessive muscle damage pathway and bigger every day team 3d alpha nucleus overload program been working them regularly!, which increases myo-nucleus numbers and bigger every day is & quot ; even., your body is SMART and is always trying to become more efficient with repetitive tasks exclusive... My point, if we refer to the photo from earlier Natural.. Sign up for exclusive updates, new arrivals & insider only discounts,. Overloading the muscle cell else, you can not allow yourself to overtrain especially if you recommended anything else you! Video filmed back in June of 2013, micronutrients, stress/hormone management etc. ) use heavier! A muscle that hasnt done Nucleus Overload '' and think I 'm referring to `` overloading the muscle cell 2011. ; 34175 I got u boyy information provided at your own risk minimize excessive muscle.... Working them out regularly fat loss method requires you to overtrain especially if you recommended anything,... To lift sub-maximal weights long time others and the weights varied from 35lb dumbbells to 50lb depending! Method requires you to overtrain and then you stopped for 10 days it! Of Team3DAlpha, creator of Nucleus Overload I dont think this article been... Smart and is always trying to get bigger are a special form of stem cells in the past use of! 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