I dont think it was specific thing but a synergy of different approaches shocking the muscle. Now you can follow the volume pathway or you do a deconditioning phase with zero lifting to remove the repeated bout effect and be resensitized for muscular damage. 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? They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. Back to top. 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. You cant really know who is behind a YouTube comment anyway. 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. Then get you f*c. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. 34177 >>34175 I got u boyy . What I did experience was that my forearms began to get sore around the time that I start training every day. Also, I wasnt pumping out 100 reps in a row. 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. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. If the caloric intake is the same during the day, the end result will be exceptionally similar regardless of the approach you decide to follow. 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. What a difference from the 13 puny looking arms I had. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. 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). 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. 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. You didnt research your topic at all, let alone try it out. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. 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. Let me explain. 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. TRUST ME this works. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. Consult your physician before starting any exercise or nutrition program. If so should I try regular bench, incline or decline for 30 days? 7)Won't I overtrain if I do this? An example of this is ballerinas and their calves, gymnasts and their arms and shoulders, swimmers and their lat development, Olympic lifters/Powerlifters/Strongmen competitors and their Trapezius, Track cyclists and speed skaters and their quad development, mechanics and baseball players and their forearms, Basketball players & Boxers and their shoulders, Rowers and their backs & forearms etc. After decades of off and on training, built them to 13 cold. Then take a mandatory 1-2 week break from ALL training. 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. Theres a lot more to this than just seeing growth. 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. Always consult a physician before starting any exercise program. 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. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! 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. Well for one you can get the work done faster. Therefore, you will have to lift weights that are 50-60% of your max. I said that in the article you cant do that with heavy weights. Well, The holidays were a big part of it. I need to film a video, RIGHT NOW!! 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". 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). Goal: Helping men increase Testosterone, Masculinity, and Muscle mass, using science-backed strategies. Comedy Gaming Food Dance Beauty Animals Sports It will take 3-6 months but it will work. Its super noticeable both visually and physically inside my own body. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. 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. 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). That's a real problem because muscle cells can not divide to produce new cells. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. This is simply broscience. Below are the major flaws of this training approach. If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. the feeder workout ? 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. did you need to go to failure? You can also subscribe without commenting. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . Well for one you can get the work done faster. Some other real-life examples include powerlifters. Ge. Some people will maybe have great results with this method, but please don't get fooled and think the results of this type of training have anything to do with nucleus overload training. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. 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. Your email address will not be published. The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. Why increase satellite cells & nuclei anyway? But if Im being honest, Im excited in a way I havent felt in a long time. I didnt put much additional size on them but they look muscular. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. But I dont want to lie to you guys for the sake of views on a video. 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. Also, I wasn't pumping out 100 reps in a row. But how do you accomplish this once the NEWBIE GAINS phase is over? 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). But for most people, I recommend picking only 1-2 muscles at a time. In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. Many mistakenly look at the rat study I referenced years ago, which is titled "Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining", and think that's where the term Nucleus Overload came from, which is completely false, because the word "overload" in that sentence is referring to the exercise, not the number of nuclei. Those as big as bodybuilders are doing things Kali Muscle style. 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. Its super noticeable both visually and physically inside my own body. This belief is the result of propaganda. 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. However, this does lead us into number three on my list which is actual obtained growth from additional myonuclei in the muscle and this is where the science behind the LONG REST PERIOD comes in and why I waited so long to make this video. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. 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. My problem area is now my show off area. 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Nope not at all! Would both ways still have the same natty limits? So at face value I can say to those people, HELL YEAH, NOT DOES work! So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. That extra nucleus exists only in his head placebo. For example, take this video filmed back in June of 2013. 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.