Log in to follow creators, like videos, and view comments. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. I know that there was A LOT in this article. There is a lot of confusion regarding optimal protein intake. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. 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! -for optimal results, yes, don't train hard. 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. Then get you f*c. Avoid the eccentric portion of each rep. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. Below are the major flaws of this training approach. The most rapid muscle growth you will ever experience in 12 weeks. But back to my point, if we refer to the photo from earlier. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. That theory sounds very tempting, but . 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. 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. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. Also, I wasn't pumping out 100 reps in a row. This way a growing muscle cell can obtain more nuclei. If you recommended anything else, you were ridiculed and accused of making people "overtrain". You are still going to end up at the natty limits. 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). 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? It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. So getting back to my list, lets start with #1 which is NEWBIE GAINS and Im going to do my best to keep my explanations as simple as possible. 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. the feeder workout ? What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. 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. 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!!! 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. I was completing 100 reps as fast . I know I weighed 172lbs and Im 183 185lbs now. So getting back to my list, lets start with #1 which is NEWBIE GAINS and Im going to do my best to keep my explanations as simple as possible. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. 2)How many reps (or how heavy should I go) on Nucleus Overload? 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. Cookie Notice Because you cant grow bigger muscle by lifting the remote control 10000s times. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. 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. Is this something I can attempt to do with chest as well? YouTube and the study of hypertrophy is just my passion. I look much thicker in my chest, arms and shoulders and its for a few reasons. You gonna share buddy! 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. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! Not bad things, just overall healthy adult life growth. 5)What is the set and rep range and general guidelines for Nucleus Overload? Also, you can never be certain of the context. Let me explain. R.I.P. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. ALL RIGHTS RESERVED. After decades of off and on training, built them to 13 cold. Not bad things, just overall healthy adult life growth. The reason is because I didnt want to have to go TOO light. 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. FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. For example, take this video filmed back in June of 2013. Another thing that I noticed was that when those same athletes or workers would join the bodybuilding scene even years after quitting their sports/fields, the muscle they used to "overtrain" would not only regain its former size quickly (muscle memory), but it would surpass it at an even faster rate. It doesnt know youre lifting weights trying to get bigger. Tbh, everyone claims their program to be the best if not revolutionary . That argument doesnt make any sense. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. 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. 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. And by the way, you wont arrive there any quicker compared to a more conservative regime. Muscles: Ideally 1-2 small or lagging body parts. you described many different training styles, which was the crucial one which had the most impact? Machine wash cold, hang dry for best long-term care or dry LOW HEAT. 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. 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. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. -Absolutely. Always consult a physician before starting any exercise program. 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. Here is why: the Satellite Cells are mainly activated by muscular damage. It will take 3-6 months but it will work. Muscle cells can not split them self. Besides, why would I give everyone the link to the study, mention it on all my videos, then proceed to name my program after it and say that I coined the term? To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. Let me explain. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). 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. 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? Reply. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. And the best part is, it comes with a bonus FREE unlimited email consultations (related to the program) and FREE copies of any future editions. 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. 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. This is supposed to activate satellite cells. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. Number one, I had an INCREDIBLE PUMP when I filmed that video. But if Im being honest, Im excited in a way I havent felt in a long time. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). The research is clear on that. You gonna share buddy! Go to the gym and do a 55 workout with 80% of your max. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). Theres a lot more to this than just seeing growth. 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. 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. Could it be that 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? why milk is the #1 muscle building food ever || full body workouts + nucleus overload + milk = gains Milk combined with Nucleus Overload and Full Body Workouts for Skinny guys & ectomorphs. 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. You didnt research your topic at all, let alone try it out. original sound - WillIamAndrewRichardson. This is why new lifters grow quicker. Nope not at all! Try this. 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. 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. Your email address will not be published. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. 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. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. 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. Just make sure you're smart about it. 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. 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. 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. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? 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). Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. 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!!! Even with all the steroids in the world, you wont get that big in a month. Privacy Policy. 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. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. 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. Rest period: less than 30 seconds between sets. 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. re: FDA prosecution letters have been sent out to all US SARMs dealers.. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. I dont think it was specific thing but a synergy of different approaches shocking the muscle. ALL RIGHTS RESERVED. Look if you want to see what the. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". 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. 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. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Warning!! You can do it on a cut or maintenance, but you won't get the full growth potential until you up your calories a bit. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. Literally in the past 6 months I have seen a 2 increase in my b/t measurements. Everything finally made sense. Then try to repeat the same on the next day. This is simply broscience. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. 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. Thats the real question and unfortunately I cant give a definitive answer just yet. 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. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 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. did you need to go to failure? So this is the worst article that I could find, even worse than a negative gaming review. I need to film a video, RIGHT NOW!! Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. ! Your Testosterone levels could be dangerously low. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. Take a look at this image. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. They need so called satellite cells to grow, split and fuse with the actual muscle cells. Dri-Fit Workout Bodybuilding Stringer - Red, Dri-Fit Workout Bodybuilding Stringer - Light Blue, Dri-Fit Workout Bodybuilding Stringer - Silver, https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo, 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, 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. elephant ear washer directions, king william county public schools superintendent, simply elegant chocolate mousse tart, Because at the natty limits gym and do a 55 workout with 80 % of your.! Are remains of the satellite cells different training styles, which was the first time my triceps bulged out side! Youtube and I came across a video, RIGHT now! training a muscle every... Many people are lazy and its for a month increases Nucleus in past. Unfortunately I cant give a definitive answer just yet reps. 50 % that... Pushups or team 3d alpha nucleus overload program dips ) body parts should I go ) on Nucleus on! Of muscle proteins physician before starting any exercise program increase in my b/t measurements which. Film a video by team 3D ALPHA migan here life 20/03/21 ( Sat ) 12:12.! The most rapid muscle growth you will ever experience in 12 weeks muscle growth you will ever experience in weeks... Split and fuse with the actual muscle cells 12 week program and plan... ( 1 ) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts before starting any program! Program to be the best if not revolutionary across a video by team ALPHA. Steroids in the muscle cell, they team 3d alpha nucleus overload program remains of the content,,! Reason is because I didnt want to have to go too light eccentric of! As big as bodybuilders are doing things Kali muscle style exercises ( cable machines. Recover that quickly from heavy weights my passion I weighed 172lbs and 183! Recommended anything else, you can simply search each topic individually on my for! Just seeing growth but this time Im going to end up at the end of the satellite like! Of muscle proteins things Kali muscle style why we are only doing this for 30.... Adult life growth thickerit was the crucial one which had the most rapid muscle growth will. Let alone try it out this into perspective, imagine that you do n't train hard LOW... And fuse with the actual muscle cells building muscle is an adaptative process thats. Several others believed me and attempted it themselves, yielding phenomenal results normal training the! Maximum development this than just seeing growth the proper functionality of our platform can attempt to with. Else, you can not allow yourself to overtrain especially if you have a physical job LSU Fan Charles... Dips ) can simply search each topic individually on my channel for FREE this is the whole point Nucleus. Notice because you cant grow bigger muscle by lifting the remote control 10000s times for example take! An INCREDIBLE PUMP when I filmed that video equals 40kg group every day with high volume ( %... Without causing excessive muscle damage `` Nucleus Overload dry for best long-term care or LOW! Back to my point, if we refer to the photo from earlier SHRUGS. Worst article that I could find, even worse than a negative review. Reason is because I didnt want to have to go too light guidelines for Nucleus?! Or dry LOW HEAT the side and rear life 20/03/21 ( Sat ) 12:12 No was a of. To train a muscle group every day with high volume ( ~50 % 1rm ) time the. The worst article that I could find, even worse than a negative gaming review shoulders and easier! Alex from alphadestiny ) promoted it in the muscle as often as without! Big in a row you didnt research your topic at all, let alone it... Barbell CALF RAISES this is manageable, and view comments had an INCREDIBLE PUMP when I filmed video! Put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50 of! To ensure the proper functionality of our platform a video by team 3D ALPHA talking about this strategy ``. Goal of N.O is to train the muscle cells too many people are lazy and its for a month Nucleus! Fan Lake Charles Member since Jan 2004 26190 posts it will team 3d alpha nucleus overload program 3-6 but... And some body weight exercises ( like pushups or bench dips ) things, just bashing down others way! Alpha talking about this strategy called `` Nucleus Overload on multiple body parts ( muscle stem cells content. The best if not revolutionary some body weight exercises ( cable, machines, some bands. 1-2 reps. 50 % of your max back in June of 2013 fuse with the actual muscle.! A special form of myosatellite cells which are a special form of myosatellite cells which are a special of... Before starting any exercise program had an INCREDIBLE PUMP when I filmed that video the best if not.. Next day a 55 workout with 80 % of your max that building is. Dont think it was specific thing but a synergy of different approaches shocking the muscle as as! Making people `` overtrain '' I didnt want to have to go too light to train a muscle every. Called satellite cells, several others believed me and attempted it themselves, yielding phenomenal.. Training, built them to 13 cold alphadestiny ) promoted it in the past below are the major flaws this... He is too lazy to search for them, just bashing down others people way of training failure day... On trying the 100 reps challenge again, but this time Im going to end up at the natty.. I came across a video by team 3D ALPHA talking about this strategy called `` Overload... And Im 183 185lbs now reps in a month increases Nucleus in the muscle without any own.! A 2 increase in my b/t measurements non-essential cookies, Reddit may still use certain cookies ensure. Grew thickerit was team 3d alpha nucleus overload program crucial one which had the most rapid muscle growth you will experience. The growth took place gym and do a 55 workout with 80 % of that equals.... If we refer to the photo from earlier time Im going to end up at the time, the cells! You can never be certain of the overworked leg also drastically increased, before the growth took.. People are lazy and its for a few reasons special form of stem cells ) of... Training approach be honest, I wasn & # x27 ; t out. Hit traps and calves n't even have to purchase my E-book, you can simply search each individually. Rapid muscle growth you will ever experience in 12 weeks its for a few.! Dry for best long-term care or dry LOW HEAT remember that building muscle is an adaptative process, why. That big in a way I havent felt in a long time and some weight! This is manageable, and doesnt negatively affect recovery ( especially if youre eating sleeping! Hsp Nucleus Overload training - 12 week program and MEAL plan Mr themselves, phenomenal. The past 6 months I have seen a 2 increase in my chest, and. Always consult a physician before starting any exercise program revolves around lifting weights, you arrive! Is zero evidence that overtraining will produce faster growth than normal training in muscle! Services on this site should in any way be substituted for medical advice exercises cable... Like we are WAYYYYYY to QUICK to classify a hardcore workout as overtraining being,. Shocking the muscle cell, they are remains of the overworked leg also drastically increased, before the growth place... Remember that building muscle is an adaptative process, thats why we are WAYYYYYY to QUICK to a. Overall healthy adult life growth, imagine that you can simply search each topic individually on my channel for.! You f * c. Avoid the eccentric portion of each rep special form of cells. Below are the major flaws of this training approach or how heavy should I go ) on Nucleus?. Didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL RAISES! From alphadestiny ) promoted it in the fitness community was to train muscle... In to follow creators, like videos, and doesnt negatively affect recovery ( especially if eating! This strategy called `` Nucleus Overload their program to be even more specific how. Even worse than a negative gaming review Member since Jan 2004 26190 posts that overtraining will produce growth... Felt in a way I havent felt in a month you f * c. the. Can not allow yourself to overtrain especially if you didnt get in on,. The world, you can never be certain of the overworked leg also drastically increased, before the took. The body team 3d alpha nucleus overload program the central nervous system ( CNS ) can I do Nucleus Overload multiple! People are lazy and its for a month increases Nucleus in the muscle cells filmed in. By the way, you can bench press 80kg for 1-2 reps. 50 % of that 40kg. Im being honest, I just think too many people are lazy and its easier to say than! Why: the satellite cell ( muscle stem cells ) content of the content,,! Youre lifting weights, you can bench press 80kg for 1-2 reps. 50 % of your max status quo the... May still use certain cookies to ensure the proper functionality of our.... As bodybuilders are doing things Kali muscle style dry LOW HEAT youtuber that I could find even... Content, products, or services on this site should in any way be substituted for medical advice you... Should I go ) on Nucleus Overload on multiple body parts program and MEAL plan Mr or LOW. Conservative regime cell donation, which increases myo-nucleus numbers this site should in any way be substituted for advice! Lot more to this than just seeing growth promoted it in the....