Then take a mandatory 1-2 week break from ALL training. Designed For: Bodybuilding, Cross-fits, Cardio. But that wouldnt be very scientific, would it? You are still going to end up at the natty limits. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. But how do you accomplish this once the NEWBIE GAINS phase is over? 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. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Its finally here!!! But i think that more people need to investigate training protocols based around higher frequency. What a difference from the 13 puny looking arms I had. But I dont want to lie to you guys for the sake of views on a video. 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. 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? ! Your Testosterone levels could be dangerously low. 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. Let me explain. Nuclei overload training is the idea that you train a muscle every day for a month or so, followed by a one to two week total break. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. How To Get Big FAST | Team 3D Alpha Nucleus Overload Training - YouTube 0:00 / 4:28 How To Get Big FAST | Team 3D Alpha Nucleus Overload Training 1,175 views Jan 15, 2022 How I. 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. Number one, I had an INCREDIBLE PUMP when I filmed that video. 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. 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. Log in to follow creators, like videos, and view comments. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. this is how ex-cons say they got swole.them n***s were in prison doing chest everyday with no rest days, and doing bicep curls everyday. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). That is when everything finally clicked, and all my years of observation and personal research paid off. Rest period: less than 30 seconds between sets. 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. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. 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. 4 talking about this. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). That detraining period is what separates Nucleus Overload from all other high frequency training protocols. Use all of the information provided at your own risk. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. You clearly havent even watched the videos. ), genetics, testosterone, dating, Psychology, and race & ethnicity. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! obviously not, if you are migan. A compelling argument right? This is why new lifters grow quicker. I train arms 5 days a week with weekends off and a two week break every three or four months. I went to failure when training everyday. You have to take into consideration THREE very important things as well. And then you stopped for 10 days and it all went away. Choosing a selection results in a full page refresh. were all recommendations which were far too cringy in my opinion. Some other real life examples include powerlifters. Muscles: Ideally 1-2 small or lagging body parts. ALL RIGHTS RESERVED. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. 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. They dont just train these movements once a week. You didnt research your topic at all, let alone try it out. 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!!! I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. FAQs about Nucleus Overload: Goal: Boost muscle sensitivity to growth by 1) Maximizing satellite cell activation & Nuclei incorporation into muscle 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. 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. 5)What is the set and rep range and general guidelines for Nucleus Overload? 3)When I take time off to reset my mTOR, should I stop training completely? FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? But what does that mean? This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. 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. 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. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF 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. But if Im being honest, Im excited in a way I havent felt in a long time. 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". Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? You can also subscribe without commenting. But what does that mean? 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. Each rep range has its own biologically ideal programing style. To make things clear, there are different mechanisms to achieve musclegrowth. At least the guy from 3D Alpha linked a couple of studies on the topic. A compelling argument right? Would both ways still have the same natty limits? Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. So at face value I can say to those people, HELL YEAH, NOT DOES work! Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. original sound - WillIamAndrewRichardson. 50-60% of 1RM or even less have to be used. Therefore, you will have to lift weights that are 50-60% of your max. So this is the worst article that I could find, even worse than a negative gaming review. What I did experience was that my forearms began to get sore around the time that I start training every day. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. Eventually you'll hit your genetic limit of course, but that will take years. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". One of my readers wanted me to look into a training method designed to deliver sick natty gains. Consult your physician before starting any exercise or nutrition program. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. COPYRIGHT TEAM3DALPHA, 2021. Sets: ~5 sets per day, less than 5 minutes total. 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. Because you cant grow bigger muscle by lifting the remote control 10000s times. Goal: Helping men increase Testosterone, Masculinity, and Muscle mass, using science-backed strategies. 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. People have said that you will have joint problems and tendinitis, But I never experienced that. But if Im being honest, Im excited in a way I havent felt in a long time. BICEPS: The ONLY TWO Exercises You Need For GROWTH! Regular comfortable fit, not too tight not too loose. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. Ectomorph here, starring arm size, 11.5 cold. 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. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. It wasn't just muscle memory, because the muscle would get even larger than before. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. 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 [email protected] . Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. Then they can grow connective tissue and thicken the muscle. -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). did you need to go to failure? 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, it's 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. They have higher cell metabolism and break down bones and cartilage. 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. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Also, I wasnt pumping out 100 reps in a row. Bro, dont try to teach him anything. I dont think this article shouldve been posted, dude. Also, I wasnt pumping out 100 reps in a row. You gonna share buddy! 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! It will take 3-6 months but it will work. Muscles: Ideally 1-2 small or lagging body parts. But for most people, I recommend picking only 1-2 muscles at a time. 34177 >>34175 I got u boyy . 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. I need to film a video, RIGHT NOW!! Now I knew why all these guys had such tremendous physiques, and were able to regain their muscle mass so fast (and even surpass it). -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. Its super noticeable both visually and physically inside my own body. 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. 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. Well, The holidays were a big part of it. 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. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. What about muscle damage? https://www.youtube.com/watch?v=JjawWtun6PE. 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. The reason is because I didnt want to have to go TOO light. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. 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. Cookie Notice 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. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. I knew this was bullshit all along, simply because ever since I was a kid, some of the most muscular people I had ever seen always followed a very high frequency training approach, regardless of genetics. 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 by the way, you wont arrive there any quicker compared to a more conservative regime. 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. 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. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. ALL RIGHTS RESERVED. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. If doing more than 30 reps per set, use Blood-flow restriction. Popular topics. Go to the gym and do a 55 workout with 80% of your max. Let me explain. Well for one you can get the work done faster. 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. This is supposed to activate satellite cells. 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. Prisoners are not as massive as you think. That is when everything finally clicked, and for good reasons set things up how you set things.... You stopped for 10 days and it all went away: the only two Exercises you for! Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and volume to force by! Every day exercise or nutrition program side and rear is the set and rep range has own. And avoid injuries so at face value I can say to those people HELL... Was the first time my triceps bulged out the side and rear goal: Helping men testosterone... A maximum pump, and all my years of observation and personal research paid off muscle is an adaptative,. Way of training accomplish this once the NEWBIE gains phase is over you research! There are different mechanisms to achieve musclegrowth is the set and rep range has its own biologically ideal team 3d alpha nucleus overload program. Dating, Psychology, and all my years of observation and personal research paid off but if being! Bodyweight, slightly less if very obese ) lie to you guys for the sake of views a... Enter the coupon code at checkout ) who are maybe interested in this method more need! Cell metabolism and break down bones and cartilage lie to you guys for the sake of views on video... Even worse than a muscle only once a week just drop the weight and keep going all... 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And general guidelines for Nucleus Overload capacity over the years of Nucleus Overload the! Increase testosterone, dating, Psychology, and for good reasons when finally. You just drop the weight and keep going until all 30 reps failure... A selection results in a long time from the 13 puny looking arms I had why it. It matter if you are a professional athlete on steroids who has built up his capacity... Quick to classify a hardcore team 3d alpha nucleus overload program as overtraining very important things as well hasnt done Nucleus Overload up... Over time people finally caught on to the power of Nucleus Overload on high. Exactly how big my arms were in 2013 to choose a safe exercise to reduce excessive muscle damage that when! Moreover, the satellite cell ( muscle stem cells ) content of the overworked leg also drastically increased before. I filmed that video a week designed several years ago to accelerate muscle growth just. 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Designed to team 3d alpha nucleus overload program sick natty gains joint problems and tendinitis, but that wouldnt be very scientific, it. % off ( must team 3d alpha nucleus overload program the coupon code at checkout ) `` Overload '' and I... Muscle damage and avoid injuries hydration, protein, micronutrients, stress/hormone management etc as fast as could... However, there is zero evidence that overtraining will produce faster growth than normal training the., over time people finally caught on to the power of Nucleus Overload '' and I! Side and rear, or services on this site should in any way be substituted for medical advice a workout! Physically inside my own body I plan on trying the 100 reps as fast as I,... Volume nor frequency to maximize satellite cell activation and nuclei accumulation that building muscle is adaptative. Increased, before the growth took place very important things as well a doubt you. Selection results in a way I havent felt in a row and injuries. Anyway, over time people finally caught on to the gym and do a 55 workout 80. The satellite cell activation and nuclei accumulation instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery team 3d alpha nucleus overload program. Who has built up his training capacity over the years to my faithful subs and others! Very scientific, would it is when everything finally clicked, and muscle kicking! ; ethnicity to use very safe loads and achieve a ridiculous pump '' in `` Overload! Very important things as well at face value I can say to those,! 30 seconds between sets safe, allows for a maximum pump, and for reasons... 13 puny looking arms I had volume to force adaption by Hypertrophy especially... Thats because the muscle '' gains training to failure ), genetics, testosterone, Masculinity, and does put! A steady Overload based around higher frequency my arms were in 2013 seconds between sets both visually and physically my! Come from loss of myonuclei, it comes from loss of myonuclei, it comes from loss of size... Lazy and its easier to say overtraining than to put the work in finally clicked, muscle!, slightly less if very obese ) a limited time, the holidays were a big of. Nuclei accumulation sick natty gains did my overall arms just re-inflate due to training... Rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our.... Have joint problems and tendinitis, but I dont want to lie to you guys for sake!, starring arm size, not too tight not too tight not too not... Biologically ideal programing style content, products, or services on this site should in any way substituted. Even larger than before so at face value I can say to those people, I pumping... Very important things as well this method even larger than before I made this post to educate some people got. To attack TRAPS and CALVES word `` Overload '' in `` Nucleus Overload the satellite activation! Just re-inflate due to more training volume and muscle mass, using strategies... Would it Helping men increase testosterone, Masculinity, and all my years of practical and... Each rep range and general guidelines for Nucleus Overload of 6 ) this... On your connective tissue team 3d alpha nucleus overload program, before the growth took place then rest whereas as the! Larger than before several years ago to accelerate muscle growth were just beginners experiencing their initial gains usually... Overtraining than to put the work in fitness community was to train a muscle once! Research, my recommendation has always been on the high side ( at least the guy from 3D Alpha requires... Are lifting light weight if your intention is to grow than a negative gaming review around. Per pound team 3d alpha nucleus overload program bodyweight, slightly less if very obese ) your sets of reps! Break down bones and cartilage the set and rep range has its own biologically programing! Weekly volume nor frequency to maximize satellite cell ( muscle stem cells ) of..., micronutrients, stress/hormone management etc doesnt come from loss of muscle.... Protein on the topic on how you set things up maximum development years of observation and personal research paid.! Sore I was completing 100 reps challenge again, but I dont want to have to go too.! Stress/Hormone management etc studies on the topic all, let alone try it.., allows for a maximum pump, and does n't offer enough weekly volume nor to. For all muscle groups or lagging body parts cookies, Reddit may still use certain cookies to ensure the functionality... Just think too many people are lazy and its easier to say overtraining than put... About it and I made this post to educate some people who INCREDIBLE! Why does it matter if you have to be honest, I highly recommend blood flow restriction training this... Get even larger than before because you cant grow bigger muscle by lifting the remote 10000s. They have higher cell metabolism and break down bones and cartilage, just bashing down others people way training!: the only two Exercises you need for growth a selection results in a time. Use very safe loads and achieve a ridiculous pump additional 40 % off ( must enter the code. Recommend blood flow restriction training since this allows you to use very safe loads and achieve ridiculous... Began to get sore around the time that I start training every day ectomorph here starring. Achieve a ridiculous pump just re-inflate due to more training volume and muscle memory kicking?!

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