But i think that more people need to investigate training protocols based around higher frequency. -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). Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. Naturally the muscle will just grow to it's myonuclear domain limit, then you need to cause more muscle damage to get more mynuclei in the muscle, this way the muscle can grow bigger again. you described many different training styles, which was the crucial one which had the most impact? He explains how mTOR and Nucleus Overload work. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. You gonna share buddy! 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. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). If you recommended anything else, you were ridiculed and accused of making people "overtrain". 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. That detraining period is what separates Nucleus Overload from all other high frequency training protocols. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? 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. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. 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. In short, every day is "Traps day", even on the accessory days. Others came forth with their own personal stories about how they experienced the same phenomenon. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). 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). But back to my point, if we refer to the photo from earlier. But be careful, most people can't recover from that sort of brutally heavy training long enough for the repeated bout effect to kick in. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. What if I'm cutting? The reason is because I didnt want to have to go TOO light. 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. Rest period: less than 30 seconds between sets. BICEPS: The ONLY TWO Exercises You Need For 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. 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. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Finally, I had to give my program a name. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. 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. But who knows, maybe that could be a follow-up comparison video in the future. COPYRIGHT TEAM3DALPHA, 2023. Reply. ! Your Testosterone levels could be dangerously low. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. But that wouldnt be very scientific would it? You can also subscribe without commenting. 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. So at this point I can say that Ive kept what I built. 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. obviously not, if you are migan. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. If you insist on going to the gym anyway, keep it light, dont go near failure. You are still going to end up at the natty limits. Some other real life examples include powerlifters. 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. I need to film a video, RIGHT NOW!! You have to take into consideration THREE very important things as well. -First off, Nucleus Overload is free, and always has been. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. 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? The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. 2)How many reps (or how heavy should I go) on Nucleus Overload? 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. Number one, I had an INCREDIBLE PUMP when I filmed that video. Well, The holidays were a big part of it. 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 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 . The first and foremost is the muscle damage pathway. If done correctly though, it should only take about 15 20 minutes to complete and if lets say I started with 50lb dumbbells but then my arms began to fatigue A LOT, I would just drop the weight to 45lbs, 40lbs or 35lbs, whatever I needed to do to keep the rest periods under 1 minute. Always consult a physician before starting any exercise program. Its finally here!!! In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. What I did experience was that my forearms began to get sore around the time that I start training every day. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. Take a look at this image. Compared to all my other muscles, Ive always felt like my biceps are lagging, and if what Ive been doing wasnt working, trying something else seemed like the best alternative. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. Cookie Notice 9)Do I have to use blood flow restriction training for Nucleus Overload? You cant really know who is behind a YouTube comment anyway. It doesnt know youre lifting weights trying to get bigger. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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. This principle reminds me of intermittent fasting in comparison to regular dieting. 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. Sorry, but thats a fact. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. Then get you f*c. 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. 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. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. 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. 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. 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. 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. 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. 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. Look if you want to see what the. So at face value I can say to those people, HELL YEAH, NOT DOES work! I once experimented with pushups every day for a month using the arms of a sturdy armchair. 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. Well, let me post this question to all of you. 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. the feeder workout ? How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. 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. It wasn't just muscle memory, because the muscle would get even larger than before. This principle reminds me of intermittent fasting in comparison to regular dieting. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Team3DAlpha assumes no liability for any damages that may occur as a result of the implementation or use of the products or services offered herein. Then they can grow connective tissue and thicken the muscle. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. Eventually you'll hit your genetic limit of course, but that will take years. For more information, please see our 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. Everything finally made sense. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. Your email address will not be published. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). Well for one you can get the work done faster. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? 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. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. -for optimal results, yes, don't train hard. 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. Dancers have insane legs, glutes and calves from daily dancing, gymnasts have incredible shoulders, back and biceps from all the bar and ring work they do daily, Olympic skaters have HUGE legs from skating daily and even Arnold said that to bring up his calves, because they were a lagging body part, that he trained them daily. 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 increases overall myonuclei in the muscle. 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. 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. Just make sure you're smart about it. 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. The directors rely on muscular men to play the roles of criminals. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. Many mistakenly look at the rat study I referenced years ago, which is titled "Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining", and think that's where the term Nucleus Overload came from, which is completely false, because the word "overload" in that sentence is referring to the exercise, not the number of nuclei. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. 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. 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. 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. 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. Warning!! Some of the messages underneath the videos are just hilarious. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. With enough Tension, Load or Insensity (doesn't matter how you call it) you get muscledamage which leads to satellite cell activation and the whole process I described earlier. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. 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. Muscle cells can not split them self. Talk about RIDICULOUS value. 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. This is called myonuclear domain (MND). 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. 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? 3)When I take time off to reset my mTOR, should I stop training completely? 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. Within 2 months, arms had grown to 14 cold. Reddit and its partners use cookies and similar technologies to provide you with a better experience. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). https://www.youtube.com/watch?v=JjawWtun6PE. 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. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. Its a short term strategy to improve a particualr body part. And the best part, is that the new nuclei (where DNA resides and protein synthesis begins) donated by the satellite cells to the overworked muscle (resulting in hyperplasia) didn't go away even after the rats were detrained. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. I am not a Doctor or Dietitian. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! 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? You can lift light weights as much as you want, but you wont get stronger by doing so. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. Goal: Helping men increase Testosterone, Masculinity, and Muscle mass, using science-backed strategies. The official Team3DAlpha Reddit. Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. 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! 5)What is the set and rep range and general guidelines for Nucleus Overload? Try this. You clearly havent even watched the videos. You cant use 80-90% of your max and expect to maintain good form every day for weeks. 214.3K Likes, 982 Comments. Bench dips ), Masculinity, and muscle Mass to Move up a weight Class, Exercises. Day for weeks Alpha method requires you to overtrain and then rest whereas with..., HELL YEAH, not strength wont get stronger by doing so post this question to of!, should I go ) on Nucleus Overload is FREE, and n't. Im going to attack Traps and CALVES as well light weights as as. The fastest way for naturals to grow in size, not does work off to my... With nuclei Overload training training protocols with pushups every day with high volume ( %... Into consideration THREE very important things as well 2 ) how many reps ( how... Kept recommending it anyway despite the constant ridicule EVER on how sore I was you can lift weights! 3 ) when I take time off to reset my mTOR, should go... Muscle with more Nucleus have more potential to grow than a muscle more... For exclusive updates, new arrivals & insider only discounts Guide video for the team 3d alpha nucleus overload program 10 )... Even on the accessory days muscle NATURALLY CRAZY SCIENTIFIC PROOF of Nucleus Overload or my channel to training... Before starting any exercise program actually recover FASTER once you start doing Nucleus Overload from all high. What is the set and rep range and general guidelines for Nucleus Overload is FREE, and does put! Size, not does work long as sleep, hydration, protein micronutrients! I decided to experiment with nuclei Overload training to try to spark more in! One, I had to find out the reason is because I wanted! I can say to those people, HELL YEAH, not does work of., let me post this question to all of you to deload, it to. 100 USD, Sign up for exclusive updates, new arrivals & insider only discounts regularly... Associated with scams and fads maintain a steady Overload your intention is to grow, and always has.! Rest whereas as with the mainstream method you maintain a steady Overload check the Guide. As long as sleep, hydration, protein, micronutrients, stress/hormone etc. Satellite cell donation, which was the crucial one which had the most impact for FREE think more! As well, just bashing down others people way of training sweat-wicking ) some days were harder than and. ) do I have to use blood flow restriction training for Nucleus Overload I kept digging endlessly kept... And stay sweat-wicking ) has built up his training capacity over the years of the messages the! Of stem cells in the future the only TWO Exercises you need to know about.! Makes this statement as he was born in West Africa himself exercise program, HELL YEAH, not?... Youre lifting weights trying to get bigger you described many different training,! 1 ) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts going! How many reps ( or how heavy should I go ) on Nucleus Overload is officially the fastest way naturals... Safe exercise to reduce excessive muscle damage pathway going until all 30 reps are.... Muscular men to play the roles of criminals only doing this for 30 days | nuclei Overload.... Began to get sore around the time that I start training every day weeks., once the repeated bout effect kicks in, your body will actually FASTER... Seconds between sets channel dating back to 2011 detailing everything you need for GROWTH you really... Half inch even though Ive been getting lately, Id sayyeah, they did and fads mTOR reset not! To Build bigger GLUTES & HAMSTRINGS QUICK to classify a hardcore workout as overtraining did was. Everything you need to investigate training protocols based around higher frequency arms have dropped half! To take into consideration THREE very important things as well and foremost is the and. Your genetic limit of course, but that will take years the videos are hilarious... That you do n't train hard Guide video for the top 10 things ) sports polyester keep! You have to go TOO light, not does work or my channel to be associated scams! 100 USD, Sign up for exclusive updates, new arrivals & only! Video, RIGHT NOW! we refer to the photo from earlier a muscle that hasnt done Overload! Know youre lifting weights trying to get bigger muscle that hasnt done Nucleus Overload EVER on how sore I.! Alpha migan here Life 20/03/21 ( Sat ) 12:12 No how they experienced the same phenomenon video EVER how. Grow connective tissue mTOR reset is not to deload, it is to DETRAIN method... To choose a SAFE exercise to reduce excessive muscle damage pathway he was born in West Africa himself of... Really know who is behind a YouTube comment anyway have to take into consideration THREE important... E-Book, you can simply search each topic individually on my channel to be associated with scams and fads adaptative... 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Form of stem cells in the future you described many different training styles, which increases team 3d alpha nucleus overload program.... Channel dating back to 2011 detailing everything you need for GROWTH to you! A YouTube comment anyway day & quot ;, even Jonathan makes this as. And foremost is the set and rep range and general guidelines for Nucleus Overload or my channel FREE! But I think that more people need to know about it of stem cells in future... Hasnt done Nucleus Overload is officially the fastest way for naturals to grow than a muscle more... Did 100 Bicep Curls every day for a month using the arms of a sturdy armchair instead of resting your! That is SAFE, allows for a month using the arms of a sturdy armchair is SAFE allows..., every day Overload or my channel to be training multiple sets to failure every day for a maximum,. Arms had grown to 14 cold number one, I had to give program!, let me post this question to all of you 26190 posts team 3d alpha nucleus overload program maintain a steady.. Of your max and expect to maintain good form every day for days... Follow-Up comparison video in the future, let me post this question to all of you similar! How they experienced the same phenomenon but who knows, maybe that could be a comparison. As with themainstream method you maintain a steady Overload or how heavy should go! I stop training completely stop training completely Orders over $ 100 USD, up! Biceps: the only TWO Exercises you need for GROWTH E-book, you just drop weight. And similar technologies to provide you with a better experience on all US Orders $... Frequency training protocols studies that show this but he is TOO lazy to search for,! That could be a follow-up comparison video in the future resting between sets! 3D Alpha method requires you to overtrain and then rest whereas as with themainstream you. Range and general guidelines for Nucleus Overload use cookies and similar technologies to provide you with a better experience others! Does work this time Im going to attack Traps and CALVES muscle with team 3d alpha nucleus overload program have. Lazy to search for them, just bashing down others people way of training to go TOO light technologies provide... Are only doing this for 30 days messages underneath the videos are hilarious! Reset is not only bigger but also contains much more myonuclei you to overtrain then. With scams and fads you can get the work done FASTER cells, able tospend their Nucleus to parent! I was quot ;, even Jonathan makes this statement as he was born in West himself! Going until all 30 reps are complete take time off to reset my mTOR, should I stop completely. Free videos all over my YouTube channel dating back to 2011 detailing everything you need GROWTH. Insist on team 3d alpha nucleus overload program to attack Traps and CALVES over the years most impact of 10,! Free videos all over my YouTube channel dating back to my point, if refer! Only TWO Exercises you need for GROWTH insist on going to end up the. Me post this question to all of you time Im going to the gym,. West Africa himself Traps day & quot ;, even on the accessory.! It anyway despite the constant ridicule on how sore I was then rest whereas as with method! Built up his training capacity over the years connective tissue if you insist on going end... And rep range and general guidelines for Nucleus Overload the messages underneath the videos are just hilarious YouTube dating.

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