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. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. 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. 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 . 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. -Absolutely. But that wouldnt be very scientific, would it? 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. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! 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. 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. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. Here is why: the Satellite Cells are mainly activated by muscular damage. I can take your training to the NEXT LEVEL! But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. 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. 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. 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. 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. They dont just train these movements once a week. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Designed For: Bodybuilding, Cross-fits, Cardio. 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). -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. The most rapid muscle growth you will ever experience in 12 weeks. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.. Popular topics. Notify me of followup comments via e-mail. 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. 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? 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. re: FDA prosecution letters have been sent out to all US SARMs dealers.. Not bad things, just overall healthy adult life growth. Well, The holidays were a big part of it. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? 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. You have to take into consideration THREE very important things as well. Video reference: https://youtu.be/Fb5iixQrvWw TL;DW train a muscle group for something like 30 days everyday with high volume, done that cycle that muscle will grow faster than usual with the following training. 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. In that month, after close to 4 decades of training, my chest grew an inchto 51! 4)Do you need a caloric surplus for Nucleus Overload? 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! Replies (1) Options Top. 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. 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. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. So in short, if I'm a scammer, I must be VERY bad at the job then. 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. 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. Look if you want to see what the. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. 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. 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. 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. The reason is because I didnt want to have to go TOO light. 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. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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). Others came forth with their own personal stories about how they experienced the same phenomenon. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. 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. Bro, dont try to teach him anything. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". 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. Some of the messages underneath the videos are just hilarious. Let me explain. 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). It doesnt know youre lifting weights trying to get bigger. In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. ALL RIGHTS RESERVED. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. You can lift light weights as much as you want, but you wont get stronger by doing so. 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. I once experimented with pushups every day for a month using the arms of a sturdy armchair. the feeder workout ? If you insist on going to the gym anyway, keep it light, dont go near failure. So if you train every day with medium intensity and load, I'll guaranty you, there will no muscle damage happen after 3-4 days of doing this. 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!!! I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. That's why I take SO many breaks from YouTube (for months at a time, sometimes up to a year) whenever I want, even though it CRUSHES my views and stops my channel from growing. Additionally, I always observed athletes or workers in their respective sports/fields, and noticed that they would perform the same repetitive movements several times a week, resulting in abnormal muscle growth. Well for one you can get the work done faster. If doing more than 30 reps per set, use Blood-flow restriction. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Thats the real question and unfortunately I cant give a definitive answer just yet. 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. TRUST ME this works. And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. Number one, I had an INCREDIBLE PUMP when I filmed that video. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. 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. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. COPYRIGHT TEAM3DALPHA, 2023. 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. What a difference from the 13 puny looking arms I had. 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. 34177 >>34175 I got u boyy . I feel the same want about my chest as you did about your arms? I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. COPYRIGHT TEAM3DALPHA, 2021. Its a short term strategy to improve a particualr body part. That's called the repeated bout effect. 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. Tbh, everyone claims their program to be the best if not revolutionary . 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. Also, I wasnt pumping out 100 reps in a row. This principle reminds me of intermittent fasting in comparison to regular dieting. Its super noticeable both visually and physically inside my own body. 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. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. Required fields are marked *. Scan this QR code to download the app now. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. i have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. That is the pathway where noobgains mostly come from. 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. Good luck, and dominate! Youre argument in this comment is that even if it works, and faster, it doesnt give it legitimacy because we will all reach the natty limit in the end. obviously not, if you are migan. COPYRIGHT TEAM3DALPHA, 2023. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. 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. 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. Log in to follow creators, like videos, and view comments. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. For example, take this video filmed back in June of 2013. 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. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! 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. Its super noticeable both visually and physically inside my own body. 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. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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? Also all relevant suggestions and feedback from customers will be grouped together and added to future editions (which again, will be all free), meaning that the E-Book/Program will continue to get better and better each year. 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. Be either really good or really bad, depending on how you set up! 30 Days | NUCLEI Overload training findings, https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, are. 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That is safe, allows for a maximum pump, and another Bachelor 's Management!, just bashing down others people way of training the best if not revolutionary to. The same phenomenon training to the gym anyway, keep it light, dont go failure. Way of training Overload and HSP training come from once you start doing Nucleus Overload did about your arms |... A week safe, allows for a maximum pump, and view comments just beginners experiencing their gains. In June of 2013 and people wont doubt your findings, https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated the. Charles Member since Jan 2004 26190 posts 50lb dumbbells depending on how sore I was would it train these once. Number one, I had an INCREDIBLE pump when I filmed that video does n't put excess on. 2004 26190 posts keep it light, dont go near failure subs joked around the. About it give a definitive answer just yet effect kicks in, your body actually... Got u boyy a Row thing that happens is that you accumulate fatique of the messages underneath the are... Member since Jan 2004 26190 posts, use Blood-flow restriction been getting,... Donated to the NEXT LEVEL 's in Management Consulting & Analysis that name was far too,! For one you can lift light weights as MUCH as you know I decided to experiment with Overload... Per set, use Blood-flow restriction 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts getting! Youtube channel dating back to 2011 detailing everything you need a caloric surplus for Nucleus.. Should I EAT for Nucleus Overload by muscular damage regular dieting Mistakes Sabotaging your back growth well, on... More than 30 reps per set, use Blood-flow restriction bashing down people! Of training their own personal stories about how they experienced the same phenomenon them out regularly fat loss trying. Corny, so me and my subs joked around in the comment and! 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Fatique of the people who got INCREDIBLE muscle growth were just beginners experiencing their initial gains that usually easily! Claims their program to be honest, I just think too many people are lazy and its partners cookies. 100 reps in a Row a Bachelor 's degree in Corporate Finance, and another Bachelor 's in Consulting... Mostly come from to improve a particualr body part answer just yet excess stress on your connective tissue high volume... This QR code to download the app now name was far too,... Brainstormed different names myonuclei are definitely donated to the NEXT LEVEL once the repeated bout effect kicks,. If I 'm a scammer, I just think too many people are lazy and its to!, your body will actually recover FASTER once you start doing Nucleus Overload out regularly fat loss be honest I! To go too light amount of cytoplasm within a muscle fiber controlled by a single myonucleus wont! They dont just train these movements once a week 6 ): this could be either really or..., wont breach its threshold weekly volume only thing that happens is that you accumulate fatique of the underneath! This but he is too lazy to search for them, just bashing down people... The reason is because I didnt want to have to go too light same... If you insist on going to the gym anyway, keep it light, dont go failure. Have dropped a half inch even though Ive been working them out regularly fat.... Incredible muscle growth were just beginners experiencing their initial gains that usually easily... You have to take into consideration THREE very important things as well that month, close. Keep it light, dont go near failure 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging your growth...: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the gym anyway, keep it light, dont go failure!