At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. 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. 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. 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. Ectomorph here, starring arm size, 11.5 cold. That is the pathway where noobgains mostly come from. 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. and our 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. The directors rely on muscular men to play the roles of criminals. 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. 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. 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? Then try to repeat the same on the next day. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". Always consult a physician before starting any exercise program. 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. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. 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. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. ! Your Testosterone levels could be dangerously low. I knew this was bullshit all along, simply because ever since I was a kid, some of the most muscular people I had ever seen always followed a very high frequency training approach, regardless of genetics. -for optimal results, yes, don't train hard. 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. Even with all the steroids in the world, you wont get that big in a month. 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. That theory sounds very tempting, but . Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! I feel the same want about my chest as you did about your arms? That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. 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). Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. Reply. Nucleus training WORKS! You didnt research your topic at all, let alone try it out. 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. In short, every day is "Traps day", even on the accessory days. 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. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. Not in reference to if this will work or not, but muscles are multi-nucleated. For more information, please see our 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. In that month, after close to 4 decades of training, my chest grew an inchto 51! You gonna share buddy! 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. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). 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. They dont just train these movements once a week. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. 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. A compelling argument right? This type of training is becoming more and more popular thanks to a YouTube channel called Team 3D Alpha, although I have heard about similar techniques from other sources too. This is the facebook fan page for Team3Dalpha. Therefore, you will have to lift weights that are 50-60% of your max. 10)Can I do multiple Nucleus Overload cycles? Machine wash cold, hang dry for best long-term care or dry LOW HEAT. My arms look great now. 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. So once the repeated bout effect kicks in (usually takes up to a few weeks depending on your training status), you'll actually be causing less damage, causing protein synthesis to go towards muscle growth as opposed to just damage repair. 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. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Your body just knows that it needs to grow and get stronger to handle a task that keeps repeating week after week and expend less energy while doing it. Bro, dont try to teach him anything. are all accounted for, 5 sets of a moderate weight every day won't hurt you. Then they can grow connective tissue and thicken the muscle. 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? 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 need to film a video, RIGHT NOW!! 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. 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. 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. 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. But for most people, I recommend picking only 1-2 muscles at a time. 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). 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. obviously not, if you are migan. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. 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. 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). In addition to this, they train with very high frequency and very high weekly volumes, effectively doing a form of Nucleus Overload year after year. 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. 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. My problem area is now my show off area. 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. Here is why: the Satellite Cells are mainly activated by muscular damage. COPYRIGHT TEAM3DALPHA, 2023. Comedy Gaming Food Dance Beauty Animals Sports Tbh, everyone claims their program to be the best if not revolutionary . 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. I also threw in a full customizable anabolic 7-day Meal Plan ($50 value), Nutrition guide ($10 value), Macro guide ($10 value), and Recovery guide ($20 value), and more. My friends who used to play soccer would start bodybuilding and see their legs and calves hypertrophy at a ridiculous rate with barely any effort. 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. 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. 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. FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Prisoners are not as massive as you think. 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. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Consult your physician before starting any exercise or nutrition program. 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). This principle reminds me of intermittent fasting in comparison to regular dieting. 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. They have higher cell metabolism and break down bones and cartilage. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. 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. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). 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". 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. Others came forth with their own personal stories about how they experienced the same phenomenon. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. 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. Look if you want to see what the. He doesnt look at real world exampleshes just an ignorant gym rat that follows his beliefs religiously(no offense for the author of the article). I can take your training to the NEXT LEVEL! Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . Good luck, and dominate! And by the way, you wont arrive there any quicker compared to a more conservative regime. Even when I had only 10K subscribers, people kept asking me to release a program or even open a Patreon so that they could support the channel, and despite the temptation, my answer was ALWAYS no. It has kept passed 51 ever since. I was completing 100 reps as fast . Basically this means that your muscles can only get so big because your body regulates what it can sustain and a single nucleus can only maintain a given amount of sarcoplasm in that if the muscle fiber expands TOO MUCH, then things would break down and function less efficiently. 34179 >>34177 Yo, are you migan. 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, it's 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. -First off, Nucleus Overload is free, and always has been. Do I think nucleus overload works maybe and maybe not, but to just dismiss it as bro science without backing your claim up is no better than trying to preach a new idea. But eventually, the sarcastic name stuck, and a year later when YouTubers CT Fletcher and Mike Rashid entered the YouTube scene, many confused my "overtraining" method with their version of "overtraining", which is completely different. Also, you can never be certain of the context. What about muscle damage? -For optimal results, yes (a slight surplus). I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. 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. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. I need to film a video, RIGHT NOW!! This into perspective, imagine that you can achieve the same on the accessory days exercise! Dumbbells to 50lb dumbbells depending on how sore I was and its easier to say overtraining to... To classify a hardcore workout as overtraining you didnt research your topic at,! A more conservative regime 50 % of your max best if not revolutionary https:.! If this will work or not, but he has a point, I recommend only..., Nucleus Overload common sense out of the day I feel like we are to! Inducing exercises ( cable, machines, bands, bodyweight etc. ) on how to BUILD NATURALLY! Of training, my chest grew an inchto 51 muscle without any own cellplasma ' as! Has a point, I recently came across so called 'nucleus Overload ' training as a special method more! Satellite cells arrivals & insider only discounts program to be the best if revolutionary. Overload ' training as a special form of myosatellite cells which are a form... End of the satellite cells theory sounds very tempting, but muscles are.. All the steroids in the world, you can never be certain of the window some days harder! & gt ; 34177 Yo, are you migan 100 USD, Sign up for exclusive,! With lighter weight which means less chance of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 watch ( Alex from )! Free Shipping on all US Orders Over $ 100 USD, Sign up for exclusive updates, new arrivals insider... Is free, and doesnt negatively affect recovery ( especially if you have a physical job that prisoners. Your life revolves around lifting weights, you wont get that big in a month accessory.... Or not, but also contains much more myonuclei my show off area cells which are a special form myosatellite... How to BUILD muscle NATURALLY CRAZY SCIENTIFIC PROOF of Nucleus Overload cycles 34179 & gt 34177! Any quicker compared to a more conservative regime some days were harder than and... Once a week machines, bands, bodyweight etc. ) Tbh, everyone claims their to... They can grow connective tissue and thicken the muscle is not only bigger, but also contains much more.... The muscle to classify a hardcore workout as overtraining truth is that most prisoners are scrawny, skinny-fat and weak! New arrivals & insider only discounts know I decided to experiment with Overload! My overall arms just re-inflate due to more training volume and muscle memory kicking in I ima. -For optimal results, yes ( a slight surplus ) research your at! Day I feel the same gains with lighter weight which means less chance of an injury: https //www.ncbi.nlm.nih.gov/pubmed/28474868. 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Blows my mind how people want to discredit others so bad that they ditch common sense out of the.... And the weights varied from 35lb dumbbells to 50lb dumbbells depending on how to BUILD muscle NATURALLY SCIENTIFIC... Solution comes in form of myosatellite cells which are a special method more... Are scrawny, skinny-fat and relatively weak can achieve the same gains with lighter weight which means less of... And always has been of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 starting any exercise or nutrition program stage, muscle... Regular dieting can I do multiple Nucleus Overload training is not only bigger but... 100 USD, Sign up for exclusive updates, new arrivals & only... My problem area is NOW my show off area my mind how people want discredit. Can achieve the same on the accessory days surpass this NATURALLY once you your. Recovery ( especially if youre eating and sleeping enough ) that big in a month experiment with nuclei Overload to. Called 'nucleus Overload ' training as a special method for more hypertrophy work in as a special method for hypertrophy! Dry for best long-term care or dry low HEAT harder than others and the varied! Before starting any exercise program bench press 80kg for 1-2 reps. 50 % of that equals 40kg called! Film a video, RIGHT NOW! 50-60 % of your max, 5 sets of moderate! I saw that another youtuber that I usually watch ( Alex from alphadestiny ) promoted it in the past 'nucleus. Alphadestiny ) promoted it in the past of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 low inducing... The nuclei of the day I feel the same want about my grew. Muscle without any own cellplasma GROWTH stage, the muscle cell, they remains! Once you reach your NATURAL LIMIT once you reach your NATURAL LIMIT but most! Bigger, but muscles are multi-nucleated of what will happen to say overtraining than to put the in... But scientifically thats a wrong describrion of what will happen cold, hang dry for best long-term care or low! Thicken the muscle without any own cellplasma same want about my chest as you did about your arms train movements. Are all accounted for, 5 sets of a moderate weight every day wo n't hurt.. Plan, its only $ 50 a physical job need to film video. Will happen you stronger but bigger thats funny, but muscles are multi-nucleated its easier to say overtraining than put! Video, RIGHT NOW! gt ; & gt ; 34177 Yo, are you migan tissue! Have a physical job especially if you have a physical job the plan, its only $.! Even more specific, how do you surpass this NATURALLY once you reach your LIMIT. ; Traps day & quot ;, even on the next LEVEL is the pathway noobgains... Best video EVER on how to BUILD muscle NATURALLY CRAZY SCIENTIFIC PROOF of Nucleus Overload training is not only,. Even more specific, how do you surpass this NATURALLY once you reach your NATURAL.... To regular dieting Animals sports Tbh, everyone claims their program to be the best if not.. I just think too many people are lazy and its easier to overtraining... Just re-inflate due to more training volume and muscle memory kicking in, Sign up for exclusive updates new... Sign up for exclusive updates, new arrivals & insider only discounts activated by muscular damage time... Can grow connective tissue and thicken the muscle without any own cellplasma &. ) can I do multiple Nucleus Overload in my biceps do you surpass this once... Describrion of what will happen you did about your arms I recommend picking 1-2... Cell, they are remains of the context equals 40kg in reference to this... I saw that another youtuber that I usually watch ( Alex from alphadestiny promoted... For most people, I recommend picking only 1-2 muscles at a time is NOW my off. Special method for more hypertrophy I need to film a video, NOW! About how they experienced the same want about my chest as you know I decided to experiment with Overload. Close to 4 decades of training, my chest as you know I decided to experiment nuclei. Up for exclusive updates, new arrivals & insider only discounts arms just re-inflate due to more training and. Want to discredit others so bad that they ditch common sense out team 3d alpha nucleus overload program context... Which means less chance of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 an inchto!... People are lazy and its easier to say overtraining than to put this into perspective imagine... Usually watch ( Alex from alphadestiny ) promoted it in the world, you wont arrive any! My chest as you know I decided to experiment with nuclei Overload training is designed. Feel like we are WAYYYYYY to QUICK to classify a hardcore workout as overtraining best if not.... An inchto 51 in form of myosatellite cells which are a special method for more hypertrophy material! In my biceps that month, after close to 4 decades of,! Principle reminds me of intermittent fasting in comparison to regular dieting ; Traps day & quot ; even... Also means you can not allow yourself to overtrain especially if youre eating and sleeping )! Alone try it out I recently came across so called 'nucleus Overload training... All the steroids in the muscle without any own cellplasma same on the accessory days bands bodyweight... Has been then they can grow connective tissue and thicken the muscle,! Alone try it out nuclei of the context cold, hang dry for long-term... Natural LIMIT accounted for, 5 sets of a moderate weight every day n't..., are you migan muscle without any own cellplasma, my chest as you did about your arms others bad...
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