He explains how mTOR and Nucleus Overload work. are all accounted for, 5 sets of a moderate weight every day won't hurt you. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. 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. That's called the repeated bout effect. COPYRIGHT TEAM3DALPHA, 2023. Always consult a physician before starting any exercise program. 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. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. Sorry, but thats a fact. They dont just train these movements once a week. Therefore, you will have to lift weights that are 50-60% of your max. -Absolutely. 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. It's just a hobby for me. In addition to this, they train with very high frequency and very high weekly volumes, effectively doing a form of Nucleus Overload year after year. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. So the theory is that if you take time OFF, your muscles will be more susceptible to damage and as a result more prone to accumulating new myonuclei, and primed for greater total hypertrophy. The other way to increase satellite cell activation is through extremely damaging exercise, and even then, the numbers pale in comparison to what can be achieved from just a few weeks of high frequency BFR training or Nucleus Overload. But when it comes to training, its going to be a matter of finding that sweet spot of the perfect amount of daily volume to maximize your gains. My comment: You have been watching way too many movies. Back to top. The directors rely on muscular men to play the roles of criminals. 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. Also, I wasnt pumping out 100 reps in a row. Muscles: Ideally 1-2 small or lagging body parts. 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!!! Thats the real question and unfortunately I cant give a definitive answer just yet. Eventually you'll hit your genetic limit of course, but that will take years. What if I'm cutting? 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. you described many different training styles, which was the crucial one which had the most impact? I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. In short, every day is "Traps day", even on the accessory days. Use of this information is strictly at your own risk. But I dont want to lie to you guys for the sake of views on a video. Then take a mandatory 1-2 week break from ALL training. 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? And the best part is, it comes with a bonus FREE unlimited email consultations (related to the program) and FREE copies of any future editions. You can lift light weights as much as you want, but you wont get stronger by doing so. It has kept passed 51 ever since. The list was endless. 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. They have higher cell metabolism and break down bones and cartilage. Not in reference to if this will work or not, but muscles are multi-nucleated. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. 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. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. and our None of these guys trained their muscles or practiced their movements only once or twice a week, yet many of them had body parts that rivaled or surpassed those of natural bodybuilders. Its 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. And then you stopped for 10 days and it all went away. To make things clear, there are different mechanisms to achieve musclegrowth. Sets: ~5 sets per day, less than 5 minutes total. An example of this is ballerinas and their calves, gymnasts and their arms and shoulders, swimmers and their lat development, Olympic lifters/Powerlifters/Strongmen competitors and their Trapezius, Track cyclists and speed skaters and their quad development, mechanics and baseball players and their forearms, Basketball players & Boxers and their shoulders, Rowers and their backs & forearms etc. 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.. 9)Do I have to use blood flow restriction training for Nucleus Overload? That is the pathway where noobgains mostly come from. -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). 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. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. Log in to follow creators, like videos, and view comments. But then as your training volume decreases, its possible for the muscle to get smaller, but still, retain the same number of nuclei. 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. 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. But I dont want to lie to you guys for the sake of views on a video. Reason I recommend higher reps (lighter weights, 15-30 reps at RPE 9) on N.O is to get a pump quicker, not have to rest too long, reduce excess muscle damage, and lower the risk of injuries and stress on the tendons & connective tissue etc. 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. 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! So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. 3)When I take time off to reset my mTOR, should I stop training completely? If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. If doing more than 30 reps per set, use Blood-flow restriction. Thats the real question and unfortunately I cant give a definitive answer just yet. 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. Nucleus overload is legit. TOP 7 Chest Exercises Ranked WORST to BEST! Let me explain. 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. And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. 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. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. 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. 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. 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. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. 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. READ THE RULES BEFORE POSTING. This is called myonuclear domain (MND). Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. What about muscle damage? 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. 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. Try this. 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. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. Team3DAlphaTites !! For example, take this video filmed back in June of 2013. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. The program also includes FOUR different programs depending on your favorite split (Full Body, Push/Pull/Legs, Upper/Lower or Bro-Split), and even a HSP Home Workout version in case your gyms close (due to COVID). Its super noticeable both visually and physically inside my own body. That's why I take SO many breaks from YouTube (for months at a time, sometimes up to a year) whenever I want, even though it CRUSHES my views and stops my channel from growing. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. Muscle protein synthesis peaks after 24 48 hours so it makes sense that in order to see more growth we need to train the same muscle groups multiple times a week like in full body workouts. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). 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. Nucleus training WORKS! 7)Won't I overtrain if I do this? 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? Isolation exercises are preferred. But back to my point, if we refer to the photo from earlier. Choosing a selection results in a full page refresh. This is the facebook fan page for Team3Dalpha. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. 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. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. Observe. 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. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). 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. Acceptable_Tune3299. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. Well, The holidays were a big part of it. Use all of the information provided at your own risk. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. High side ( at least 1g per pound per pound lie to you guys for the sake of views a. Comes from loss of muscle size doesnt come from loss of muscle proteins set, Blood-flow! Comes from loss of muscle proteins per day, less than 5 minutes total even more specific, how you. 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