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. 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. Sorry, but thats a fact. Use of this information is strictly at your own risk. obviously not, if you are migan. 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. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. My arms look great now. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. He explains how mTOR and Nucleus Overload work. Some other real-life examples include powerlifters. If you begin to train you are increasing myonuclear content: https://www.ncbi.nlm.nih.gov/pubmed/29509639, Another study in 2018 by Brad Schoenfeld demonstrates that high frequency training is more optimal in terms of hypertrophy gains than training once a week. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. COPYRIGHT TEAM3DALPHA, 2023. Also, I wasn't pumping out 100 reps in a row. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. 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. 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. Back to top. But I dont want to lie to you guys for the sake of views on a video. 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. -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. It doesnt know youre lifting weights trying to get bigger. Then get you f*c. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. 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). Eventually, I decided to add some structure to my theory and turn it into a practical program to replicate what I witnessed in my youth and what was done in the rat study. It has kept passed 51 ever since. So at face value, I can say to those people, HELL YEAH, NOT DOES work! 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 . 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. 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. Therefore, the overall work is often the same. 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. 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. 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. 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 have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. The muscle cell becomes more resistent to damage after every training. That detraining period is what separates Nucleus Overload from all other high frequency training protocols. That argument doesnt make any sense. 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. Well for one you can get the work done faster. were all recommendations which were far too cringy in my opinion. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Well, let me post this question to all of you. Focusing on a specific body part will definitely give you faster results, but the difference isnt that big when it comes to long term results. they did pushups with guys pressing down on their back or sitting on their back, and other crazy shit EVERY DAY multiple times a day. 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! Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. 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". So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. 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. 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. Take a look at this image. 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. This way a growing muscle cell can obtain more nuclei. did you need to go to failure? In that month, after close to 4 decades of training, my chest grew an inchto 51! My comment: Are you serious? Literally in the past 6 months I have seen a 2 increase in my b/t measurements. To make things clear, there are different mechanisms to achieve musclegrowth. You are still going to end up at the natty limits. Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. 7)Won't I overtrain if I do this? Its super noticeable both visually and physically inside my own body. 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. 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. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! 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. The reason is because I didnt want to have to go TOO light. TRUST ME this works. But this method is actually pretty much the exact opposite of what should be done. Thanks 20/03/21(Sat)16:10 No. 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. He is one of the only known figures pushing that online. Each rep range has its own biologically ideal programing style. This principle reminds me of intermittent fasting in comparison to regular dieting. You have to take into consideration THREE very important things as well. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. My problem area is now my show off area. 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). 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? You cant use 80-90% of your max and expect to maintain good form every day for weeks. 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. obviously not, if you are migan. 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. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. Even when I first released my HSP Training program over 5 years ago, it was 100% free. But what does that mean? You can also subscribe without commenting. After two months, I stopped training them to failure daily. The most rapid muscle growth you will ever experience in 12 weeks. -for optimal results, yes, don't train hard. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! 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? 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. Try this. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. ALL RIGHTS RESERVED. FAQs about Nucleus Overload: Goal: Boost muscle sensitivity to growth by 1) Maximizing satellite cell activation & Nuclei incorporation into muscle 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. 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. 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. 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. 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. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. You gonna share buddy! Theres a lot more to this than just seeing growth. To be honest, I want to continue with NOT for other body parts, but always use this video as a point of reference so I dont have to re-explain everything, every time. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. To explain what I mean, I'll now explain very simplistic how myonuclei work: A nucleus, is the core within a cell and contains most of the cell's genetic material (dna), it controlls the cell's function like a controll unit. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. R.I.P. 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. 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. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. The official Team3DAlpha Reddit. Check out my PROGRAMSand 1 on 1 Coaching! I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. You can lift light weights as much as you want, but you wont get stronger by doing so. 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. 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. 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. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. original sound - WillIamAndrewRichardson. 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. Below are the major flaws of this training approach. With enough Tension, Load or Insensity (doesn't matter how you call it) you get muscledamage which leads to satellite cell activation and the whole process I described earlier. Comedy Gaming Food Dance Beauty Animals Sports -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). Your email address will not be published. Observe. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. That's called the repeated bout effect. 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. -First off, Nucleus Overload is free, and always has been. Mar 5, 2021 - (Nucleus Overload Training) Nuclei Satellite Cells and Muscle Growth Shout out to @Team 3D Alpha he's been talking about this method of training for alm. A compelling argument right? 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. Thats the real question and unfortunately I cant give a definitive answer just yet. and our So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). 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. 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. Those as big as bodybuilders are doing things Kali Muscle style. Just to follow up on this post here it is a year and a few months later, still a believer in this method. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. 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. This is why new lifters grow quicker. 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 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. The most rapid muscle growth you will ever experience in 12 weeks. A compelling argument right? If doing more than 30 reps per set, use Blood-flow restriction. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. and they got SWOLE.. 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