Well, The holidays were a big part of it. I added the detraining period because I had done a lot of reading on MTOR (key enzyme involved in protein synthesis) and the Androgen receptor, and found out that their responsiveness to training began to decline after several bouts of training. I used to call it "overtraining", with the sarcastic quotes, simply because that's the word everyone used to poke fun at the program. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. Warning!! Ge. Check out my PROGRAMSand 1 on 1 Coaching! 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? Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Everything finally made sense. 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. Cookie Notice Look if you want to see what the. This way a growing muscle cell can obtain more nuclei. Watch on. That theory sounds very tempting, but . Why increase satellite cells & nuclei anyway? So basically full body splits Vs. bro splits which is something the majority of us already know and accepted to be true: https://www.ncbi.nlm.nih.gov/pubmed/27102172, But then the information collected was taken one step further in a more recent study in 2019 where two groups of men were given the same amount of TRAINING VOLUME, but one group consisted of traditional SPLIT training where the other did full body workouts. 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. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. 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. People highly underestimate the body's ability to adapt to stress. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! Within 2 months, arms had grown to 14 cold. 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. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. Therefore, you will have to lift weights that are 50-60% of your max. 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. Some of my favorite parts of the video is when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills everyday with all their merchandise and even though they were under-eating and thin in their upper body, their legs were still really developed, especially their quads. That's called the repeated bout effect. Your email address will not be published. But I dont want to lie to you guys for the sake of views on a video. Please note, comments need to be approved before they are published. So did my biceps REALLY grow a quarter inch?Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Heck Ive spent more in a shirt , I dont know about training the same part for a month straight , but hell , what is there to loose but $50 , then I can make an informed decision, you should do the same , that way u can give a valid review ,. I dont think this article shouldve been posted, dude. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. 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. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. Log in to follow creators, like videos, and view comments. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. ! Your Testosterone levels could be dangerously low. As I always said in my old videos, when I was accused of being a bro-scientist: "eventually the science will catch up to the bro-science", and in the case of Nucleus Overload and Full body workouts, it definitely caught up. COPYRIGHT TEAM3DALPHA, 2023. But what does that mean? 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. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. 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. Go to the gym and do a 55 workout with 80% of your max. 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. But this is just life for them and dont pull the Its because they have black genetics card because thats just ignorant as not everyone in West Africa is born shredded with super dense muscle mass. If you recommended anything else, you were ridiculed and accused of making people "overtrain". TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. Theres a lot more to this than just seeing growth. Migans ideas may be somewhat flawed. 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'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). 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. obviously not, if you are migan. Is this something I can attempt to do with chest as well? Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). Not bad things, just overall healthy adult life growth. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 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. Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. 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. Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. and they got SWOLE.. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. What if I'm cutting? Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. 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. 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. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . 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. 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. 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!!! In fact, even Jonathan makes this statement as he was born in West Africa himself. For example, take this video filmed back in June of 2013. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. I am not a Doctor or Dietitian. This belief is the result of propaganda. He explains how mTOR and Nucleus Overload work. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. Required fields are marked *. and our Choosing a selection results in a full page refresh. 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. Prisoners are not as massive as you think. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. 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! 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. I dropped all other chest, delt and tricep work to avoid any excess. 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). Let me explain. People have said that you will have joint problems and tendinitis, But I never experienced that. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. 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. So in my case, I would say the last 6 or 7 months have been the best dedication to training Ive had in YEARS and I know I can still do even better. 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. 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. If you want to put on some muscle, train that body part every day for 4 to 5 sets at least five times a week and over the course of time, it will come up. 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. That's a real problem because muscle cells can not divide to produce new cells. You cant use 80-90% of your max and expect to maintain good form every day for weeks. They have higher cell metabolism and break down bones and cartilage. My main source of income comes from Stock trading. Then get you f*c. But what does that mean? 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 so should I try regular bench, incline or decline for 30 days? 34177 >>34175 I got u boyy . 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. This is called myonuclear domain (MND). The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. Then take a mandatory 1-2 week break from ALL training. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? 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. 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. 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. Damage inducing exercises ( cable, machines, bands, bodyweight etc. ) you to. By a brief period of detraining will have to lift weights that are 50-60 % of your max and to. Article shouldve been posted, dude ) promoted it in the past maintain good form every day for month. 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Lift sub-maximal weights a muscle group every day for 4 weeks, followed by a brief period of.! Of the day I feel like we are WAYYYYYY to QUICK to classify a workout. Should I try regular bench, incline or decline for 30 days the 100 reps challenge again, but has...
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