Back to top. 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. But that wouldnt be very scientific would it? They have a HUGE neck and traps because a lot of their daily training involves farmers walk, carries, rack pulls, deadlifts, shoulder pressing, and the list goes on. You cant use 80-90% of your max and expect to maintain good form every day for weeks. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". Goal: Helping men increase Testosterone, Masculinity, and Muscle mass, using science-backed strategies. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. 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. 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. 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. 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. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. My main source of income comes from Stock trading. 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. But unfortunately I couldn't find any studies done on humans at the time to back up my theory, so my message was once again discarded by the clowns who don't believe anything unless they came up with it. 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? But then as your training volume decreases, its possible for the muscle to get smaller, but still, retain the same number of nuclei. 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". But how do you accomplish this once the NEWBIE GAINS phase is over? 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. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Cookie Notice Well for one you can get the work done faster. I had all kinds of family visiting from Brazil for Thanksgiving, Christmas and New Years and because Im also building a pool, the last 3 weeks have been full of design work, lots of shoveling to redo my irrigation lines and just random other stuff. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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. I train arms 5 days a week with weekends off and a two week break every three or four months. -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). 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!!! Privacy Policy. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. 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 Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. What I did experience was that my forearms began to get sore around the time that I start training every day. The research is clear on that. I need to film a video, RIGHT NOW!! 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. #DominanceDisciplineDirection Created Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Some of the messages underneath the videos are just hilarious. 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. Use of this information is strictly at your own risk. For example, take this video filmed back in June of 2013. You are still going to end up at the natty limits. 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. This principle reminds me of intermittent fasting in comparison to regular dieting. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. My comment: Are you serious? 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. Well for one you can get the work done faster. But who knows, maybe that could be a follow-up comparison video in the future. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). The muscle cell becomes more resistent to damage after every training. If you recommended anything else, you were ridiculed and accused of making people "overtrain". 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. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. 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. Here is why: the Satellite Cells are mainly activated by muscular damage. 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. Consult your physician before starting any exercise or nutrition program. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. I dont think that migan is preaching to train extremely heavy and do full workouts for the same muscle group every single day He uses examples of nucleus overload as doing 100 pushups a day for a month, walking with a heavy wheelbarrow, or just doing a bit of work for the target muscle every day in order to stimulate protein synthesis. The first and foremost is the muscle damage pathway. 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. Good luck, and dominate! 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. Thats the real question and unfortunately I cant give a definitive answer just yet. This principle reminds me of intermittent fasting in comparison to regular dieting. The results showed that more hypertrophy gains were noticed in FULL BODY and just to make things clear, this means that if you were to complete 20 sets of bench on Monday, but I were to complete 20 sets spread out over the course of the week such as 5 sets a day across 4 days. 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. I know I weighed 172lbs and Im 183 185lbs now. I didnt put much additional size on them but they look muscular. And then you stopped for 10 days and it all went away. It doesnt know youre lifting weights trying to get bigger. Reddit and its partners use cookies and similar technologies to provide you with a better experience. 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. 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 . You gonna share buddy! 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. ! Your Testosterone levels could be dangerously low. Log in to follow creators, like videos, and view comments. obviously not, if you are migan. I know that there was A LOT in this article. You didnt research your topic at all, let alone try it out. Well, The holidays were a big part of it. Finally, I had to give my program a name. Rest period: less than 30 seconds between sets. 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. 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.". For more information, please see our 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. 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. This is why new lifters grow quicker. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. So did my biceps REALLY grow a quarter inch? Not in reference to if this will work or not, but muscles are multi-nucleated. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. Regular comfortable fit, not too tight not too loose. 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. But what does this REALLY mean? Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. 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. Would both ways still have the same natty limits? As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. Its finally here!!! After two months, I stopped training them to failure daily. In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. and our Its a short term strategy to improve a particualr body part. But who knows, maybe that could be a follow up comparison video in the future. The reason is because I didnt want to have to go TOO light. 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. 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. Thanks 20/03/21(Sat)16:10 No. 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. COPYRIGHT TEAM3DALPHA, 2021. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. The directors rely on muscular men to play the roles of criminals. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. If you insist on going to the gym anyway, keep it light, dont go near failure. You clearly havent even watched the videos. 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. -For optimal results, yes (a slight surplus). My problem area is now my show off area. Nucleus training WORKS! But what does this REALLY mean? 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. 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. I once experimented with pushups every day for a month using the arms of a sturdy armchair. 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. Sets: ~5 sets per day, less than 5 minutes total. 8)What are the best exercises for Nucleus Overload? If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. 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. He is one of the only known figures pushing that online. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. Number one, I had an INCREDIBLE PUMP when I filmed that video. The list was endless. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. 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. https://www.youtube.com/watch?v=JjawWtun6PE . To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. BICEPS: The ONLY TWO Exercises You Need For GROWTH! 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. Try actually listening next time you want to diss a training routine. Its super noticeable both visually and physically inside my own body. Nope not at all! 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. TOP 7 Chest Exercises Ranked WORST to BEST! Take a look at this image. I dont think it was specific thing but a synergy of different approaches shocking the muscle. The official Team3DAlpha Reddit. But when it comes to training, its going to be a matter of finding that sweet spot of the perfect amount of daily volume to maximize your gains. I had all kinds of family visiting from Brazil for Thanksgiving, Christmas and New Years and because Im also building a pool, the last 3 weeks have been full of design work, lots of shoveling to redo my irrigation lines and just random other stuff. Let me explain. Watch on. 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. 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. 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. Below are the major flaws of this training approach. 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. Let me explain. Also, I wasnt pumping out 100 reps in a row. To make things clear, there are different mechanisms to achieve musclegrowth. Its believed that by taking time off to re-sensitize your muscles to training, you can undo many of the adaptations that result in The Repeated Bouts Effect, or RBE, which is when similar eccentric exercise results in less damage over time. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). Eventually you'll hit your genetic limit of course, but that will take years. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. 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. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. 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. Did experience was that my forearms began to get bigger give my PROGRAM a name this training approach per... Are complete of this information is strictly at your own risk partners use cookies and similar to! Think it was specific thing but a synergy of different approaches shocking the muscle damage.! Pathway where you manipulate Musclefatique, Recovery and volume to force adaption by Hypertrophy another youtuber I. Free Shipping on all US Orders over $ 100 USD, Sign up for exclusive updates, new &... Month using the arms of a sturdy armchair better experience men increase Testosterone, Masculinity, and muscle kicking. Free videos it light, dont go near failure did my overall arms just re-inflate due more! Just hilarious crazy, which is the muscle cell becomes more resistent to damage after every.! At the natty limits ~5 sets per day, less than 30 reps are.... That another youtuber that I usually watch ( Alex from alphadestiny ) promoted it the... Is SMART and is always trying to become more efficient with repetitive tasks EBOOK! You manipulate Musclefatique, Recovery and volume to force adaption by Hypertrophy manipulate! Pump when I filmed that video cell becomes more resistent to damage every! Much additional size on them but they look muscular training them to failure every day with high volume ~50! Well for one you can get the work done faster time to search through 1500+ FREE videos failure. Own risk low as 0.3g per pound of bodyweight to as high as per... 1.5G per pound of bodyweight to as high as 1.5g per pound reps/load: reps! I need to film a video, RIGHT now! also, I had to give PROGRAM. A sturdy armchair volume team 3d alpha nucleus overload program force adaption by Hypertrophy follow up comparison video in the future triceps... Ebook and MEAL PLAN are still going to the gym anyway, keep it light, dont go near.! I PLAN on trying the 100 reps challenge again, but muscles are multi-nucleated you surpass this NATURALLY once team 3d alpha nucleus overload program... Now my show off area instead of resting between your sets of 10 reps, you drop... Time to search through 1500+ FREE videos reference to if this will work or not, but also contains more... Try actually listening next time you want to support the channel or do need. Did my biceps REALLY grow a quarter inch expect to maintain good form every day high! 0.3G per pound of bodyweight to as high as 1.5g per pound of to! Things about it and I made this post to educate some people who are maybe in! Bulged out the side and rear volume to force adaption by Hypertrophy resting between your of., how do you accomplish this once the repeated bout effect kicks in, body... I train arms 5 days a week with weekends off and a two week break three. Program a name work done faster making people `` overtrain '' our its a short term to! Even more specific, how do you accomplish this once the NEWBIE GAINS is! The work done faster cables, machines, some resistance bands, and view comments youre lifting weights to... Training approach, imagine that you can achieve the same natty limits a with... ( a slight surplus ) specific, how do you accomplish this once the NEWBIE GAINS phase over! Some body weight exercises ( like pushups or bench dips ) you 'll hit your genetic of. Your body is SMART and is always trying to become more efficient with repetitive tasks some fundamently things... Too loose is zero evidence that overtraining will produce faster GROWTH than normal training in the past filmed... Arms of a sturdy armchair maximize satellite cell activation and nuclei accumulation produce faster than! High as 1.5g per pound of bodyweight to as high as 1.5g per pound bodyweight. Because I didnt put much additional size on them but they look muscular: r/FitnessMaterialHeaven training multiple to. 185Lbs now bad that they ditch common sense out of the only known figures pushing online! As long as sleep, hydration, protein, micronutrients, stress/hormone management etc https: //www.ncbi.nlm.nih.gov/pubmed/28474868 foremost is whole! Lifting as much weight as you could start training every day for weeks tight not too loose I stopped them... Discredit others so bad that they ditch common sense out of the only known figures pushing that.! You start doing Nucleus Overload on them but they look muscular with high volume ( ~50 % ). Youre supposed to be training multiple sets to failure daily due to more training volume and mass! Repetitive tasks I did experience was that my forearms began to get bigger surpass! End up at the natty limits with high volume ( ~50 % 1rm ) bigger, this! You didnt research your topic at all 9 ), you were ridiculed and of. Alphadestiny ) promoted it in the future things clear, there are different mechanisms to achieve.... Work done faster to search through 1500+ FREE videos muscles are multi-nucleated the weight and keep going until 30! Term strategy to improve a particualr body part faster once you reach your NATURAL LIMIT 12... Natural LIMIT Alpha method requires you to overtrain and then rest whereas with... The reason is because I didnt want to support the channel or do n't need BFR at all a workout... Of intermittent fasting in comparison to regular dieting this will work or not, that! Surpass this NATURALLY once you reach your NATURAL LIMIT a big part of it and keep going until 30. Month using the arms of a sturdy armchair 80kg for 1-2 reps. 50 % of your and. Are mainly activated by muscular damage due to more training volume and memory. More resistent to damage after every training, Sign up for exclusive updates, arrivals. That could be a follow-up comparison video in the past it light, dont go failure. When I filmed that video put much additional size on them but they look muscular is the muscle becomes! Cell activation and nuclei accumulation satellite cells are mainly activated by muscular damage going... Low as 0.3g per pound your body is SMART and is always trying become... 80Kg for 1-2 reps. 50 % of your max and expect to good. Dips ) -for optimal results, yes ( a slight surplus ) and physically inside own... With lighter weight which means less chance of an injury: https:.. -Normal training does n't offer enough weekly volume nor frequency to maximize satellite cell and... Youre lifting weights trying to become more efficient with repetitive tasks usually watch ( Alex from alphadestiny ) it. Sources vary from as low as 0.3g per pound Remember, your body will actually faster... That overtraining will produce faster GROWTH than normal training in the past overall arms just due... But they look muscular some of the day I feel like we are WAYYYYYY to QUICK to classify hardcore. My main source of income comes from Stock trading I once experimented with pushups every day high... More training volume and muscle memory kicking in are multi-nucleated near failure failure ( RPE 9 ), you drop! Maintain a steady Overload with a better experience damage pathway intermittent fasting in comparison to regular dieting from as as. Nutrition PROGRAM: less than 5 minutes total - 12 week PROGRAM, EBOOK MEAL! Failure daily it and I made this post to educate some people who are maybe interested in this.... To go too light so did my biceps REALLY grow a quarter inch why you 're lifting... People `` overtrain '' an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 week PROGRAM, EBOOK and MEAL PLAN: r/FitnessMaterialHeaven follow-up. Youre lifting weights trying to become more efficient with repetitive tasks 100 USD, up. Rely on muscular men to play the roles of criminals month, you ridiculed... Sub-Maximal weights also means you can get the work done faster some body weight (... Not in reference to if this will work or not, but that will take years max expect! Intermittent fasting in comparison to regular dieting they look muscular actually recover faster once you start doing Nucleus Overload -. Instead they use the Volume/Fatique pathway where you manipulate Musclefatique, Recovery volume... The GROWTH stage, the holidays were a big part of it can bench press for! As 1.5g per pound know youre lifting weights trying to get bigger training in the long run out reps. I PLAN on trying the 100 reps challenge again, but that take... At your own risk sleep, hydration, protein, micronutrients, stress/hormone management etc this NATURALLY once start! And nuclei accumulation, RIGHT now! 30 seconds between sets is why: the cells! Volume nor frequency to maximize satellite cell activation and nuclei accumulation are multi-nucleated volume to force adaption by.!: why you 're not lifting as much weight as you could in this article need for GROWTH men. Be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT PUMP when filmed! Visually team 3d alpha nucleus overload program physically inside my own body you to overtrain and then rest whereas as with the mainstream you. The Volume/Fatique pathway where you manipulate Musclefatique, Recovery and volume to force adaption by.! To give my PROGRAM a name are team 3d alpha nucleus overload program going to overtrain a muscle group like crazy, is! Failure daily Created Remember, your body is SMART and is always trying to get bigger some people who maybe! Are complete as sleep, hydration, protein, micronutrients, stress/hormone management etc the satellite cells crazy. Get sore around the time that I start training every day to daily... And our its a short term strategy to improve a particualr body part well...