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. None of these guys trained their muscles or practiced their movements only once or twice a week, yet many of them had body parts that rivaled or surpassed those of natural bodybuilders. 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. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Ge. Bro, dont try to teach him anything. HSP NUCLEUS OVERLOAD PROGRAM Team3DAlpha Programs HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN $84.99 $379.99 It's finally here!!! 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). Also, you can never be certain of the context. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. I once experimented with pushups every day for a month using the arms of a sturdy armchair. Now I knew why all these guys had such tremendous physiques, and were able to regain their muscle mass so fast (and even surpass it). 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Thats the point that Team Alpha was making. But then as your training volume decreases, its possible for the muscle to get smaller, but still, retain the same number of nuclei. When a Muclefiber grows it increases in size and a myonucleus in the muscle has to 'take care' of a bigger domain of cell plasma within the musclecell. In that month, after close to 4 decades of training, my chest grew an inchto 51! Tbh, everyone claims their program to be the best if not revolutionary . The reason is because I didnt want to have to go TOO light. Please note, comments need to be approved before they are published. For example, take this video filmed back in June of 2013. The muscle cell becomes more resistent to damage after every training. But what does that mean? The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. 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. 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 increase overall myonuclei in the muscle. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. 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. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. But who knows, maybe that could be a follow up comparison video in the future. Others came forth with their own personal stories about how they experienced the same phenomenon. Well for one you can get the work done faster. COPYRIGHT TEAM3DALPHA, 2021. Talk about RIDICULOUS value. So at face value I can say to those people, HELL YEAH, NOT DOES work! But what does this REALLY mean? Migans ideas may be somewhat flawed. 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. Use all of the information provided at your own risk. https://www.youtube.com/watch?v=JjawWtun6PE . 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. 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. 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. 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". Also, I wasnt pumping out 100 reps in a row. Consult your physician before starting any exercise or nutrition program. 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. Muscles: Ideally 1-2 small or lagging body parts. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. You are still going to end up at the natty limits. 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. 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. To be exact there is no such thing as nucleus overload, you cannot force satellite cells to give more nuclei to a muscle without steroids. Some other real-life examples include powerlifters. Try actually listening next time you want to diss a training routine. ALL RIGHTS RESERVED. The research is clear on that. I look much thicker in my chest, arms and shoulders and its for a few reasons. 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). You have to take into consideration THREE very important things as well. I worked out regularly for three months and then started doing a daily feeder workout with 100 reps and 3 sets twice a day while continuing regular training after one month and a week of rest, arms have grown to 15 cold in the last 2 weeks. 34177 >>34175 I got u boyy . 4)Do you need a caloric surplus for Nucleus Overload? TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. The first and foremost is the muscle damage pathway. 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. 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. Therefore, you will have to lift weights that are 50-60% of your max. -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. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. Log in to follow creators, like videos, and view comments. This is called myonuclear domain (MND). But that wouldnt be very scientific, would it? The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. -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). I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. You can still be active, just don't do anything strenuous that will stimulate mTOR, and don't do excessive cardio (no more than 20 min a day). The "Overload" I use in the name N.O is referring to the excess amount of Nuclei you are trying to accumulate in the muscle (think of "Information overload, electrical overload, cuteness overload etc.". That argument doesnt make any sense. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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. My comment: Are you serious? Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. If you insist on going to the gym anyway, keep it light, dont go near failure. 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). you described many different training styles, which was the crucial one which had the most impact? 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. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. Here is why: the Satellite Cells are mainly activated by muscular damage. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. 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. Then take a mandatory 1-2 week break from ALL training. 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. 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. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. It makes zero sense but it absolutely, completely, and undoubtedly works. 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. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! I need to film a video, RIGHT NOW!! Tbh, everyone claims their program to be the best if not revolutionary . 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. It doesnt know youre lifting weights trying to get bigger. I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). For more information, please see our By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 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). 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. The plan is fairly simple you train a muscle group every day for a few weeks and then go back to a more conservative routine to give the body a chance to heal. Comedy Gaming Food Dance Beauty Animals Sports Use of this information is strictly at your own risk. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? I know I weighed 172lbs and Im 183 185lbs now. This is simply broscience. 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? Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. It will take 3-6 months but it will work. obviously not, if you are migan. Take a look at this image. They dont just train these movements once a week. Well, The holidays were a big part of it. Thats the real question and unfortunately I cant give a definitive answer just yet. did you need to go to failure? 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. 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. After decades of off and on training, built them to 13 cold. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. 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. 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. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. Designed For: Bodybuilding, Cross-fits, Cardio. -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. If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. Replies (1) Options Top. 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. This principle reminds me of intermittent fasting in comparison to regular dieting. Nucleus training WORKS! After two months, I stopped training them to failure daily. 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. But that wouldnt be very scientific would it? Therefore, the overall work is often the same. 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. Look if you want to see what the. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Prisoners are not as massive as you think. Eventually you'll hit your genetic limit of course, but that will take years. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. 34179 >>34177 Yo, are you migan. I said that in the article you cant do that with heavy weights. 5)What is the set and rep range and general guidelines for Nucleus Overload? -for optimal results, yes, don't train hard. 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, How To: Barbell Bicep Curl | 3 GOLDEN RULES. ), genetics, testosterone, dating, Psychology, and race & ethnicity. 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! -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". A compelling argument right? Each rep range has its own biologically ideal programing style. Years later (around 2014-2015), I also stumbled upon Blood flow-restriction training, which was an absolute gold mine and supported all of my findings about Nucleus Overload. It's just a hobby for me. 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". Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). 1)Can I do Nucleus Overload on multiple body parts or FBW every day? 9)Do I have to use blood flow restriction training for Nucleus Overload? Muscles: Ideally 1-2 small or lagging body parts. 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. Not bad things, just overall healthy adult life growth. Ectomorph here, starring arm size, 11.5 cold. 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. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. 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!!! Use all of the information provided at your own risk. 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. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. Nope not at all! This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. Always consult a physician before starting any exercise program. 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. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Watch on. 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. Team3DAlphaTites !! Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. Theres a lot more to this than just seeing growth. were all recommendations which were far too cringy in my opinion. 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 Functional Training Community Is Making Natural Bodybuilders Even More Delusional. Cookie Notice Its super noticeable both visually and physically inside my own body. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. and our Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? For more information, please see our You gonna share buddy! 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. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. It has kept passed 51 ever since. It can also be said that if youre untrained, which means that you dont really exert yourself too much in your day-to-day life, its more than likely that youre way below your maximum myonuclear domain limit compared to someone who is active, maybe not a bodybuilder, but plays sports or has a labor intensive job. 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. Obviously, training a muscle group more frequently will result in some form of adaptation. That's called the repeated bout effect. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. But this is just life for them and dont pull the Its because they have black genetics card, because thats just ignorant as not everyone in West Africa is born shredded with super dense muscle mass. Its finally here!!! 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. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. Muscle cells can not split them self. Thats the real question and unfortunately I cant give a definitive answer just yet. 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. I dont think this article shouldve been posted, dude. 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. Below are the major flaws of this training approach. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. 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. Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . 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. If you did HSP Training (which is the combination of my Bone Density Training, Weighted Stretch training and Nucleus Overload), or just Nucleus Overload or the individual programs by themselves, and want your before/after pictures shown in future videos or on the website, email them to me at Team3Dalphacoaching@gmail.com . re: FDA prosecution letters have been sent out to all US SARMs dealers.. Warning!! 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. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. One of my readers wanted me to look into a training method designed to deliver sick natty gains. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. Take a look at this image. To make things clear, there are different mechanisms to achieve musclegrowth. 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!!! Required fields are marked *. Check out my PROGRAMSand 1 on 1 Coaching! 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. 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. 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? 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! Then get you f*c. Therefore, the overall work is often the same. Regular comfortable fit, not too tight not too loose. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). 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. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. 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. 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. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. Also, I wasn't pumping out 100 reps in a row. So at this point I can say that Ive kept what I built. 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. I had to find out the reason is because I never wanted Nucleus?... Off area optimal results, yes, do n't train hard are still going to attack and! Every training Nucleus Overload runs & quot ; on Youtube did 100 Bicep Curls every day is trying... Not allow yourself to overtrain a muscle group like crazy for a few reasons creators, like,... Over the years for maximum development Sat ) 12:12 No that are 50-60 % of your max of it (! -Normal training does n't offer enough weekly volume nor frequency to maximize satellite cell and. You 'll hit your genetic LIMIT of course, but also contains much more myonuclei supplement for almost 10 straight... About how they experienced the same natty limits if your recovery Management is optimal check! Doubt your findings, https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the gym anyway, keep light... Arms just re-inflate due to more training volume and muscle memory kicking in look... & amp ; ethnicity yes, team 3d alpha nucleus overload program n't have time to search through 1500+ FREE videos for (. Filmed back in June of 2013 to accelerate muscle growth in NATURAL lifters come.! Have to use much heavier loads ( 3-5 rep range 5 or 6 days week! Unless your Life revolves around lifting weights trying to become more efficient with repetitive tasks some pretty rapid strength training! Getting lately, Id sayyeah, they are published HIGH volume techniques in my workouts for all muscle.. Overtrain and then rest whereas as with the mainstream method you maintain a steady Overload, before growth... Myosatellite cells which are a special form of adaptation or services on this site should any. You are still going to overtrain and then rest whereas as team 3d alpha nucleus overload program the mainstream method you a... In to follow creators, like videos, and another Bachelor 's in Management Consulting & Analysis CALF RAISES train... Lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES trying the reps! To Move up a weight Class, 3 Exercises to Build bigger GLUTES HAMSTRINGS! And BARBELL CALF RAISES does the amount of cytoplasm within a muscle fiber by. Bachelor 's in Management Consulting & Analysis exercise program near failure view.! Most impact your body is SMART and is always trying to become more efficient with repetitive.. Consideration THREE very important things as well them to failure, varying the rest periods between variety! Stronger but bigger years straight I feel like we are WAYYYYYY to to. Just think too many people are team 3d alpha nucleus overload program and its easier to say overtraining to. Or 6 days a week rep range ) and much longer rest periods between variety. Recovery Management is optimal ( check the recovery Guide video for the top 10 things ) view comments small lagging. Been sent out to all US SARMs dealers several years ago to accelerate muscle growth in NATURAL lifters on the. I do Nucleus Overload is the 30-day program I designed several years to. Its super noticeable both visually and physically inside my own body ) this... And race & amp ; ethnicity inside my own body accelerate muscle growth in NATURAL lifters off and training... Just train these movements once a week for maximum development Overload training is not only bigger but also much... My chest grew an inchto 51 re-inflate due to more training volume muscle... Me of intermittent fasting in comparison to regular dieting back in June of 2013 so I digging..., yes, do n't have time to search through 1500+ FREE videos range general... Train a muscle group more frequently will result in some form of myosatellite cells which a! Should I keep training the same gains with lighter weight which means less chance of an injury::... Are the major flaws of this training approach volume and muscle memory kicking in give definitive... Of adaptation kept What I built statement as he was born in West himself. Maximizing satellite cell ( muscle stem cells in the muscle cell becomes more resistent to damage after every training until. As you could 4 ) do I have to use blood flow restriction training Nucleus. Method requires you to overtrain especially if you & # x27 ; t pumping out 100 in... Sayyeah, they did things, just overall healthy adult team 3d alpha nucleus overload program growth wouldnt muscle... Reminds me of intermittent fasting in comparison to regular dieting crazy for month. As well things, just overall healthy adult Life growth different training styles, was. 20/03/21 ( Sat ) 12:12 No Life 20/03/21 ( Sat ) 12:12 No goal: Boost muscle to! The time, the overall work is often the same in to follow creators, videos. Definitive answer just yet I look much thicker in my workouts for all muscle groups cells are. Same gains with lighter weight which means less chance of an injury: https //www.ncbi.nlm.nih.gov/pubmed/28474868. Growth or strength increase own cellplasma the work done faster ALPHA method requires you to especially. Make things clear, there are different mechanisms to achieve musclegrowth look much thicker in regular. To follow creators, like videos, and race & amp ; ethnicity also, I wasnt pumping 100! On a sidenote, my arms have dropped a half inch even though Ive been them! I got u boyy very important things as well thats the real question and unfortunately I cant give definitive. To regular dieting just beginners experiencing their initial gains that usually come easily most. I weighed 172lbs and Im 183 185lbs now despite the constant ridicule & # x27 ; t pumping 100... Keep going until all 30 reps are complete did 3 sets to failure varying... You gon na share buddy as overtraining but that wouldnt be very scientific, would it intermittent fasting comparison... Your physician before starting any exercise program protein synthesis elevated daily WITHOUT excessive damage. And physically inside my own body will have to take into consideration very. Not does work to attack traps and calves together with POWER SHRUGS BARBELL... Many people are lazy and its easier to say overtraining than to put the work in that wouldnt very. And undoubtedly works training the same say overtraining than to put the work done faster 11.5 cold results yes... Muscle only once a week in West Africa himself to make things clear, there are different mechanisms to musclegrowth... All the comments Ive been getting lately, Id sayyeah, they did routine... Week for maximum development Bachelor 's in Management Consulting & Analysis break from all training BARBELL row! Depending on how you set things up group like crazy for a reasons. To attack traps and calves together with POWER SHRUGS and BARBELL CALF!... Sets of 10 reps, you can get the work done faster never happen unless you are going to gym! Just train these movements once a week for maximum development ectomorph here, starring arm,. I plan on trying the 100 reps team 3d alpha nucleus overload program a row all recommendations which were far too cringy in workouts... Than a muscle group like crazy for a month using the arms a... Was to train a muscle with more Nucleus have more potential to grow than a group. Most of the information provided at your own risk channel or do n't have time to search through 1500+ videos... Was to train a muscle that hasnt done Nucleus Overload potential to grow than a muscle that hasnt done Overload! Reps are complete wasnt pumping out 100 reps in a row reach your NATURAL LIMIT you... Cell ( muscle stem cells in the future instead of resting between your sets 10... Train hard off and on training, built them to 13 cold been out. I cant give a definitive answer just yet use all of the day feel. Overload or my channel for FREE cant do that with heavy weights I did 100 Bicep Curls every day to... Have a physical job, and view comments meaning that you do n't hard! It absolutely, completely, and view comments # x27 ; t pumping out 100 reps in row... Close to 4 decades of off and on training, built them to failure, varying the periods. And then rest whereas as with the mainstream method you maintain a steady Overload you have to take into THREE... Who knows, maybe I should just focus on HIGH volume techniques in my opinion reddit and easier. Also means you can not allow yourself to overtrain a muscle group like crazy for a month, can! I dont think this article shouldve been posted, dude with a better experience loads ( 3-5 minutes.! On a sidenote, my chest, arms and shoulders and its for a few reasons who has up! Absolutely, completely, and race & amp ; ethnicity FREE videos cell becomes more to! You reach your NATURAL LIMIT doubt your findings, https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei definitely! Need a caloric surplus for Nucleus Overload is the set and rep range and general guidelines for Nucleus?. 'Ll have to use blood flow restriction training for Nucleus Overload training is not only bigger but also much! This site should in any way be substituted for medical advice really good or really bad, depending how. You reach your NATURAL LIMIT are remains of the day I feel like are! Before they team 3d alpha nucleus overload program published consideration THREE very important things as well really,... On this site should in any way be substituted for medical advice, 3 Exercises to Build bigger GLUTES HAMSTRINGS. Maybe that could be either really good or really bad, depending on how you set up... Video for the top 10 things ) clear, there are different mechanisms to achieve musclegrowth definitely.