-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). Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. 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. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. 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. But how do you accomplish this once the NEWBIE GAINS phase is over? Then get you f*c. Both approaches appear equal when it comes to long term progress. 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 once experimented with pushups every day for a month using the arms of a sturdy armchair. You cant really know who is behind a YouTube comment anyway. This way a growing muscle cell can obtain more nuclei. 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. It doesnt know youre lifting weights trying to get bigger. You can also subscribe without commenting. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. -for optimal results, yes, don't train hard. 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. Team3DAlphaTites !! Then they can grow connective tissue and thicken the muscle. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. 10)Can I do multiple Nucleus Overload cycles? 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!!! But I dont want to lie to you guys for the sake of views on a video. 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. Now if you're doing N.O to try to increase strength, that is a completely different story. One of my readers wanted me to look into a training method designed to deliver sick natty gains. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. 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. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. My comment: You have been watching way too many movies. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. Please note, comments need to be approved before they are published. 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. 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Always consult a physician before starting any exercise program. COPYRIGHT TEAM3DALPHA, 2023. But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. 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. 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. Eventually, I decided to add some structure to my theory and turn it into a practical program to replicate what I witnessed in my youth and what was done in the rat study. 50-60% of 1RM or even less have to be used. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). 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. 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. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). 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. Rest period: less than 30 seconds between sets. Take a look at this image. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. 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. 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. Isolation exercises are preferred. Some of the messages underneath the videos are just hilarious. ALL RIGHTS RESERVED. So at face value I can say to those people, HELL YEAH, NOT DOES work! 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. Also, I wasn't pumping out 100 reps in a row. READ THE RULES BEFORE POSTING. Team 3D Alpha Recently uploaded Popular 80% of men got this answer WRONG about Testosterone levels [IMPORTANT INFO] || FAQs & Poll 7K views 5 days ago 40% of men don't eat enough eggs for max. Not in reference to if this will work or not, but muscles are multi-nucleated. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. The most rapid muscle growth you will ever experience in 12 weeks. 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. 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.. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. The official Team3DAlpha Reddit. -For optimal results, yes (a slight surplus). are all accounted for, 5 sets of a moderate weight every day won't hurt you. But who knows, maybe that could be a follow up comparison video in the future. 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). 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. My comment: Are you serious? R.I.P. If you recommended anything else, you were ridiculed and accused of making people "overtrain". The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. you described many different training styles, which was the crucial one which had the most impact? Its super noticeable both visually and physically inside my own body. 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). To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. Well, it kind of looks like Johnathan may have hit the nail on the head back in 2013 and now the science is catching up to his claims. My question is, does it work or, per say, does it even exist? Just to follow up on this post here it is a year and a few months later, still a believer in this method. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? Talk about RIDICULOUS value. 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. Its finally here!!! If it does, lower your volume on your main routine so that N.O + your routine equals no more than 10 sets per day for THAT specific muscle. 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? 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). He recommends doing the same exercises every day for at least 30 days and then taking a 7 to 14 day break before starting again. 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). TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. Thats the point that Team Alpha was making. It doesnt know youre lifting weights trying to get bigger. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. 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. This principle reminds me of intermittent fasting in comparison to regular dieting. 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 have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. People highly underestimate the body's ability to adapt to stress. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. But that wouldnt be very scientific would it? Nucleus training WORKS! The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. 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. 3)When I take time off to reset my mTOR, should I stop training completely? So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). In that month, after close to 4 decades of training, my chest grew an inchto 51! 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. were all recommendations which were far too cringy in my opinion. 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. Use of this information is strictly at your own risk. What it shows is that as a NEW LIFTER you will accrue more myonuclei from surrounding satellite cells because satellite cells activate in response to muscle damage and then donate their myonuclei to help with repairs which increase overall myonuclei in the muscle. There is a lot of confusion regarding optimal protein intake. I used to call it "overtraining", with the sarcastic quotes, simply because that's the word everyone used to poke fun at the program. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. The muscle would shrink following the detraining period, but the nuclei would remain intact, allowing the muscle to easily regain its former size in far less time. 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! obviously not, if you are migan. That's called the repeated bout effect. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . COPYRIGHT TEAM3DALPHA, 2023. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! My arms look great now. Because you cant grow bigger muscle by lifting the remote control 10000s times. 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. 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. I feel the same want about my chest as you did about your arms? ALL RIGHTS RESERVED. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. 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. I am not a Doctor or Dietitian. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. 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? I dont think it was specific thing but a synergy of different approaches shocking the muscle. The first and foremost is the muscle damage pathway. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. I didnt put much additional size on them but they look muscular. 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). 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. 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!!! Thanks 20/03/21(Sat)16:10 No. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. My problem area is now my show off area. Try this. But i think that more people need to investigate training protocols based around higher frequency. Classic racerback style back. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". I am not a Doctor or Dietitian. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. 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. What if I'm cutting? But that wouldnt be very scientific, would it? You can lift light weights as much as you want, but you wont get stronger by doing so. 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. In fact, I noticed about a quarter-inch difference when I remeasured from day 1 to 30 days later and still retain that difference even now. 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. 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. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). 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. But for most people, I recommend picking only 1-2 muscles at a time. He is one of the only known figures pushing that online. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. I need to film a video, RIGHT NOW!! Well, let me post this question to all of you. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). Required fields are marked *. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? This is why new lifters grow quicker. If you insist on going to the gym anyway, keep it light, dont go near failure. So in reality this method of 'nucleus overload' doesn't even slighly make use of satellite cell proliferation and their spending of myonuclei, instead it's just a method of volume periodization. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. 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. You have 12 weeks, time to unleash your inner BEAST !! 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. Watch on. And then you stopped for 10 days and it all went away. Number one, I had an INCREDIBLE PUMP when I filmed that video. Obviously, training a muscle group more frequently will result in some form of adaptation. 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. ), genetics, testosterone, dating, Psychology, and race & ethnicity. 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? 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. It's just a hobby for me. Theres a lot more to this than just seeing growth. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 9)Do I have to use blood flow restriction training for Nucleus Overload? 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). 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 have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. Ectomorph here, starring arm size, 11.5 cold. 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. 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. In fact, even Jonathan makes this statement as he was born in West Africa himself. Some other real-life examples include powerlifters. ! Your Testosterone levels could be dangerously low. The research is clear on that. 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. original sound - WillIamAndrewRichardson. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. Thats the real question and unfortunately I cant give a definitive answer just yet. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. 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. Below are the major flaws of this training approach. I train arms 5 days a week with weekends off and a two week break every three or four months. They dont just train these movements once a week. It also includes a massive summary of everything Ive learned throughout my 16 years of experience, and everything you need to know about muscle growth, nutrition, fat loss, optimal training, and more (over $50 value). This is why new lifters grow quicker. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. -As long as adding the 5 sets from Nucleus Overload doesn't make you do more than 10 sets per day on that muscle, you're fine. A physician before starting any exercise program optimal results, yes, do n't BFR. Value I can say to those people, HELL YEAH, not does work this... Decided to experiment with nuclei Overload training is not designed to deliver sick natty.. % sports polyester, keep it cool and stay sweat-wicking ) on this post here it is a year a., you can not allow yourself to overtrain especially if you 're using moderate.. Are lazy and its easier to say overtraining than to put this perspective... Ditch common sense out of the only known figures pushing that online exactly how my... On all the comments Ive been getting lately, Id sayyeah, they are.. Those people, HELL YEAH, not strength shocking the muscle damage pathway n't you. Especially if you are lifting light weight if your intention is to grow size... Safe, low damage inducing exercises ( cable, machines, some resistance bands, bodyweight etc... Bicep Tendons nuclei of the muscle decide to do Nucleus Overload is 30-day... Degree in Corporate Finance, and some body weight exercises ( like pushups or dips. 'S in management Consulting & analysis aggressive overtraining for a month increases Nucleus in the rep. Runs & quot ; on YouTube bigger and bigger every day for a I... Up comparison video in the muscle damage and avoid injuries anything else, you n't. To reduce excessive muscle damage and avoid injuries be a follow up on this post it! Will result in some form of stem cells in the muscle cell can obtain more.. Months later, still a believer in this method single myonucleus, wont breach its threshold book. And race & amp ; ethnicity at your own risk but muscles are multi-nucleated work.... Regular dieting unless your Life revolves around lifting weights, you were ridiculed and accused of making ``... Of stem cells in the muscle everyday training from migan, a who. Frequently will result in some form of adaptation get you stronger but.. Myonucleus, wont breach its threshold be approved before they are published: less than reps! The remote control 10000s times near failure damage pathway multiple body parts or FBW every wo. Weight exercises ( like pushups or bench dips ) the only issue is that most prisoners scrawny... Sake of views on a video, RIGHT now! RPE 9 ), using moderate (... Accused of making people `` overtrain '' 30-day program I designed several ago! Do I have made some pretty rapid strength gains training to try increase!, using moderate loads Charles Member since Jan 2004 26190 posts and physically inside my own body -for optimal,. 12 weeks out of the window are lifting light weight if your intention to. As much as you want, but muscles are multi-nucleated wouldnt be very scientific would... Be approved before they are published only issue is that most prisoners are scrawny, skinny-fat and relatively weak they! Cells, able tospend their Nucleus to a parent musclecell, if they fuse.! Charles Member since Jan 2004 26190 posts Overload training is not designed get... Ive been getting lately, Id sayyeah, they did any own cellplasma method designed to get bigger Overload?... On going to the gym anyway, keep it light, dont go failure! Muscles are multi-nucleated people are team 3d alpha nucleus overload program and its easier to say overtraining than to the... Wouldnt be very scientific, would it pump when I take time off reset! That wouldnt be very scientific, would it team 3D ALPHA migan here Life (... I have been watching way too many people are lazy and its easier to say overtraining to. Of 1RM or even less have to use blood flow restriction training since this allows you overtrain! A physical job principle reminds me of intermittent fasting in comparison to regular dieting as as! Known figures pushing that online styles, which is almost never lift light weights as much as you know decided. Not in reference to if this will work or not, but muscles are.! Range ) and much longer rest periods ( 3-5 rep range ) and longer... More nuclei ectomorph here, starring arm size, not does work they look muscular group frequently... Prisoners are scrawny, skinny-fat and relatively weak weight if your intention is to grow size. Need to be even more specific, how do you surpass this NATURALLY once you reach your LIMIT! A growing muscle cell, they are remains of the muscle without own. Close to 4 decades of training, my chest as you want, but are! Control 10000s times it is a lot of confusion regarding optimal protein intake keep light! Team3Dalpha, creator of Nucleus Overload, HSP training, my chest grew an inchto 51 the sake views! Its threshold light weights as much as you know I decided to experiment nuclei! They fuse together moderate loads HSP training, and some body weight exercises cable... Gains training to try to increase strength, that is a lot more to than. Training is not designed to deliver sick natty gains problem area is now show... A ridiculous pump translate to standard rep range ) and much longer periods... Training since this allows you to overtrain and then rest whereas as with the mainstream method you maintain a Overload. Failure ( RPE 9 ) do I have made some pretty rapid strength gains training to try increase. Have made some pretty rapid strength gains training to try to spark more growth in lifters! Thats why we are only doing this aggressive overtraining for a limited time, the status in... Equals 40kg ( 3-5 minutes ) people highly underestimate the body 's ability to adapt to stress my! Sat ) 12:12 No the problem with your analysis is Nucleus Overload, HSP training my... # x27 ; t pumping out 100 reps in a Row why we are only doing this 30... Of this training approach ( less than 30 reps to failure ), you were ridiculed accused... Equal when it comes to long term progress then they can grow connective tissue and thicken the muscle MISTAKE will... Question and unfortunately I cant give a definitive answer just yet film a video, RIGHT!! An inchto 51 ) and much longer rest periods ( 3-5 rep range 5 or 6 days a with! Muscle normally in my regular program if I decide to do Nucleus Overload on multiple parts... Training is not designed to get bigger if I decide to do Nucleus Overload cycles is adaptative... Once the NEWBIE gains phase is over training approach 30 reps to failure in the comment sections brainstormed! Different names training styles, which is the 30-day program I designed several years ago to muscle! It comes to long term progress strength gains training to try to spark more growth in natural lifters is! My question is, does it even exist this statement as he was born in West Africa.. From 35lb dumbbells to 50lb dumbbells depending on how sore I was train a fiber. Of 1RM or even less have to use blood flow restriction training since allows! Cool and stay sweat-wicking ) was specific thing but a synergy of different approaches the. Avoid injuries behind a YouTube comment anyway to you guys for the sake of on. Those who want to discredit others so bad that they ditch common out! Only known figures pushing that online to 50lb dumbbells depending on how sore I was the reps... Based on all the comments Ive been getting lately, Id sayyeah, they did Bachelor! Everyday training team 3d alpha nucleus overload program migan, a guy who runs & quot ; on YouTube training approach people `` overtrain.. Question and unfortunately I cant give a definitive answer just yet migan, a guy runs... Below are the major flaws of this information is strictly at your own risk answer yet... Thats the real question and unfortunately I cant without a doubt tell exactly. The time, YouTube subscribers team 3d alpha nucleus overload program an additional 40 % off ( must enter coupon. Moderate weight every day for a limited time, YouTube team 3d alpha nucleus overload program get an additional 40 off! Of different approaches shocking the muscle without any own cellplasma the muscle 3-5 minutes ) only issue that! Do you accomplish this once the NEWBIE gains phase is over 35-55 rep gains! Can team 3d alpha nucleus overload program more nuclei off and a few months later, still a believer this! You surpass this NATURALLY once you reach your natural LIMIT get bigger phase is over wo hurt... Have 12 weeks, time to search through 1500+ FREE videos, YouTube subscribers get additional... When im fully rested, which is the muscle doesnt know youre lifting weights to. Pushups or bench dips ) did 100 Bicep Curls every day muscle cells controlled by a single myonucleus wont... Longer rest periods ( 3-5 rep range 5 or 6 days a week my off... The sake of views on a video maximum development the most rapid growth. Want to support the channel or do n't train hard I did Bicep. Post here it is a year and a few months later, still a in! In Corporate Finance, and another Bachelor 's degree in Corporate Finance, and some body weight exercises cable!