Privacy Policy. Literally in the past 6 months I have seen a 2 increase in my b/t measurements. He explains how mTOR and Nucleus Overload work. 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. 9)Do I have to use blood flow restriction training for Nucleus Overload? In fact, even Jonathan makes this statement as he was born in West Africa himself. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. It will take 3-6 months but it will work. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. Cookie Notice But remember, BFR is superior to normal training ONLY if you use VERY light loads (less than 30-40% of your 1RM, or more than 30 reps per set). He explains how mTOR and Nucleus Overload work. I dont think it was specific thing but a synergy of different approaches shocking the muscle. But for most people, I recommend picking only 1-2 muscles at a time. 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). However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. But how do you accomplish this once the NEWBIE GAINS phase is over? After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. My arms look great now. But what does that mean? 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. re: FDA prosecution letters have been sent out to all US SARMs dealers.. 34177 >>34175 I got u boyy . Thats the point that Team Alpha was making. I train arms 5 days a week with weekends off and a two week break every three or four months. My comment: Are you serious? I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. 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). Sorry, but thats a fact. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 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. 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. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. I once experimented with pushups every day for a month using the arms of a sturdy armchair. The first and foremost is the muscle damage pathway. 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!!! You didnt research your topic at all, let alone try it out. This is simply broscience. -Absolutely. I need to film a video, RIGHT NOW!! The other way to increase satellite cell activation is through extremely damaging exercise, and even then, the numbers pale in comparison to what can be achieved from just a few weeks of high frequency BFR training or Nucleus Overload. 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. So at this point I can say that Ive kept what I built. Some of my favorite parts of the video are when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills every day with all their merchandise and even though they were undereating and thin in their upper body, their legs were still really developed, especially their quads. Replies (1) Options Top. 10)Can I do multiple Nucleus Overload cycles? Acceptable_Tune3299. Even when I first released my HSP Training program over 5 years ago, it was 100% free. 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. Even when Nucleus Overload finally went viral back in 2016 (5 years ago), friends thought I was crazy for refusing to capitalize on the opportunity. 34179 >>34177 Yo, are you migan. Each rep range has its own biologically ideal programing style. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. Log in to follow creators, like videos, and view comments. In addition, more and more studies came out over the years indirectly and directly supporting every single aspect of Nucleus Overload. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. Therefore, you will have to lift weights that are 50-60% of your max. 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. In order to submit a comment to this post, please write this code along with your comment: 5f854578cd8df9261a21bd3a7ac654e0, TREN: The Tale of Riki Violino Only $0.99 (Book Promo). Not bad things, just overall healthy adult life growth. I was completing 100 reps as fast . 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. https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, How To: Barbell Bicep Curl | 3 GOLDEN RULES. Ge. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). Theres a lot more to this than just seeing growth. 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. 34177 >>34175 I got u boyy . 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. 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. If you begin to train you are increasing myonuclear content: https://www.ncbi.nlm.nih.gov/pubmed/29509639, Another study in 2018 by Brad Schoenfeld demonstrates that high frequency training is more optimal in terms of hypertrophy gains than training once a week. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. 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. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. They dont just train these movements once a week. 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. But this method is actually pretty much the exact opposite of what should be done. Prisoners are not as massive as you think. Now, training a muscle more than 1-2x a week, using full body workouts (another thing that I kept pushing over and over again years ago when everyone thought bro-splits were the way to go) is finally common. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. 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. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. 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. 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 solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. 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. If you begin to train you are increasing myonuclear content: https://www.ncbi.nlm.nih.gov/pubmed/29509639, Another study in 2018 by Brad Schoenfeld demonstrates that high frequency training is more optimal in terms of hypertrophy gains than training once a week. 4)Do you need a caloric surplus for Nucleus Overload? Why? 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? 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. Let me explain. My question is, does it work or, per say, does it even exist? But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? Try actually listening next time you want to diss a training routine. But who knows, maybe that could be a follow up comparison video in the future. 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. 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. 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. Finally, I had to give my program a name. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. You cant use 80-90% of your max and expect to maintain good form every day for weeks. READ THE RULES BEFORE POSTING. Well, The holidays were a big part of it. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. 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