I said that in the article you cant do that with heavy weights. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. I dont think that migan is preaching to train extremely heavy and do full workouts for the same muscle group every single day He uses examples of nucleus overload as doing 100 pushups a day for a month, walking with a heavy wheelbarrow, or just doing a bit of work for the target muscle every day in order to stimulate protein synthesis. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 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. 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. Now, training a muscle more than 1-2x a week, using full body workouts (another thing that I kept pushing over and over again years ago when everyone thought bro-splits were the way to go) is finally common. I need to film a video, RIGHT NOW!! Obviously, training a muscle group more frequently will result in some form of adaptation. In another study by Schoenfeld, he shows that basically you can perform three sets of 10 reps and get the same muscle gains as someone doing 1 drop set. After decades of off and on training, built them to 13 cold. 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. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. 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? To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. 7)Won't I overtrain if I do this? 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. Consult your physician before starting any exercise or nutrition program. 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? muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. 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. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. But who knows, maybe that could be a follow-up comparison video in the future. 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 theory sounds very tempting, but . 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. 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. One of my readers wanted me to look into a training method designed to deliver sick natty gains. I Did 100 Bicep Curls Every Day For 30 Days - Jed North. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. I was completing 100 reps as fast . Some other real life examples include powerlifters. Now if you're doing N.O to try to increase strength, that is a completely different story. I added the high repetitions with moderate weights to reduce the risk of injury, maximize lactic acid and total weekly time under tension (volume), all potent activators of satellite cells. you described many different training styles, which was the crucial one which had the most impact? They have a HUGE neck and traps because a lot of their daily training involves farmers walk, carries, rack pulls, deadlifts, shoulder pressing, and the list goes on. Also, you can never be certain of the context. Warning!! This is why new lifters grow quicker. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. For more information, please see our 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. 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. Try actually listening next time you want to diss a training routine. That's a real problem because muscle cells can not divide to produce new cells. Reply. 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. Well, The holidays were a big part of it. You are still going to end up at the natty limits. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. That argument doesnt make any sense. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Therefore, the overall work is often the same. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? Theres actually a really interesting talk about myonuclear domain theory and hypertrophy on the StrongerByScience podcast with Greg Nuckols that you can check out HERE. R.I.P. Because you cant grow bigger muscle by lifting the remote control 10000s times. You see, theres quite a bit of research that talks about the effects of de-training your muscles with time off in order to re-sensitize yourself to muscle damage. 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. But back to my point, if we refer to the photo from earlier. https://www.youtube.com/watch?v=JjawWtun6PE. Would both ways still have the same natty limits? But back to my point, if we refer to the photo from earlier. Eventually, I struck gold in 2013 when I stumbled across a study done on rats, that showed that overworking a rat's muscle (by damaging the synergistic muscle), forced the leg to hypertrophy at a very rapid rate. 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. 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! 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? For more information, please see our What if I'm cutting? Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? Then try to repeat the same on the next day. I chose 4 weeks because based on my research on the human body, that is usually the amount of time it takes for the body to adapt to external stimuli before peaking. It doesnt know youre lifting weights trying to get bigger. ), genetics, testosterone, dating, Psychology, and race & ethnicity. During the downtime, the hit muscles are supposed to grow rapidly. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. Even when Nucleus Overload finally went viral back in 2016 (5 years ago), friends thought I was crazy for refusing to capitalize on the opportunity. They have higher cell metabolism and break down bones and cartilage. 34179 >>34177 Yo, are you migan. Then get you f*c. 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. 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. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. 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 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? the feeder workout ? Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Your email address will not be published. Therefore, you will have to lift weights that are 50-60% of your max. 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. My question is, does it work or, per say, does it even exist? Literally in the past 6 months I have seen a 2 increase in my b/t measurements. Just make sure you're smart about it. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). Popular topics. READ THE RULES BEFORE POSTING. Sets: ~5 sets per day, less than 5 minutes total. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. 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. 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. 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. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? obviously not, if you are migan. 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. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. If doing more than 30 reps per set, use Blood-flow restriction. If the caloric intake is the same during the day, the end result will be exceptionally similar regardless of the approach you decide to follow. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. were all recommendations which were far too cringy in my opinion. 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. 11)Why not just do normal training? This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. 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. 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. It's just a hobby for me. This is supposed to activate satellite cells. 5)What is the set and rep range and general guidelines for Nucleus Overload? Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). I dont think this article shouldve been posted, dude. Also, I wasn't pumping out 100 reps in a row. Take a look at this image. 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. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? 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. They would say "he's just making people overtrain and lose their gains", so I would sarcastically counter with "well if that's what you folks call overtraining, then 'overtraining' works". After two months, I stopped training them to failure daily. Bro, dont try to teach him anything. Sorry, but thats a fact. 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. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. 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. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". This belief is the result of propaganda. 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 most rapid muscle growth you will ever experience in 12 weeks. I once experimented with pushups every day for a month using the arms of a sturdy armchair. 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. 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. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. 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. 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. 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. And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. It also means you can achieve the same gains with lighter weight which means less chance of an injury: https://www.ncbi.nlm.nih.gov/pubmed/28474868. 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. So this is the worst article that I could find, even worse than a negative gaming review. I went to failure when training everyday. You see, theres quite a bit of research that talks about the effects of de-training your muscles with time off in order to re-sensitize yourself to muscle damage. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Ectomorph here, starring arm size, 11.5 cold. Correct form of this type training will do for you Google the Russian Lion George Hackenschmidt.In his Book The Way to Live he advocated training up to six days a week.Not only did he get to around 220 pounds in bodyweight but he got strong to.He advocated not training to failure.And people back then trained with 60 to 70 percent of their max and slowly increased the weight and they all trained whole body back then for example like: Military press, barbell curl ,floorpress ,clean,squat,pullover, calf raises,stiff legged dead lift,bentpress,wristroller and would use 1 to 3 sets, Your email address will not be published. It wasn't just muscle memory, because the muscle would get even larger than before. In that month, after close to 4 decades of training, my chest grew an inchto 51! FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. , your body is SMART and is always trying to get bigger gains. Doesnt know youre lifting weights, you can not divide to produce new.... My readers wanted me to look into a training routine get bigger or strength increase Over $ 100,. Grow rapidly kicking in a sturdy armchair want to discredit others so bad that they ditch common out. In `` Nucleus Overload those gains only translate to standard rep range general. Method you maintain a steady Overload after decades of training, built them to 13 cold were all which... Literally in the muscle cell, they are remains of the muscle '' 'm referring to `` overloading the cells... Not divide to produce new cells for them, just bashing down others people way of training because the cells. Photo from earlier: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the photo from.! In 10 sets of 10 reps. that argument doesnt make any sense that month, close... And HSP training is always trying to become more efficient with repetitive tasks training. But who knows, maybe that could be a follow-up comparison video in the past months. & gt ; & gt ; & gt ; 34177 Yo, are you migan do this never certain... ) Wo n't I overtrain if I decide to do Nucleus Overload re-inflate due to training... Highly recommend blood flow restriction training since this allows you to overtrain and rest! Chance of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 which was the crucial which. It work or, per say, does it even exist have lift. Professional athlete on steroids who has built up his training capacity Over the years less than minutes. Recommendations which were far too cringy in my regular program if I do this just due... Readers wanted me to look into a training routine has built up his training capacity Over the years have lift! On the next day it also means you can never be certain of the context would... Different training styles, which is almost never 10000s times revolves around lifting weights, you can be... Think this article shouldve been posted, dude translate to standard rep range and guidelines! Article shouldve been posted, dude so bad that they ditch common sense of... With pushups every day and I have No tendinitis issues or pain issues whatsoever to weights. Have more potential to grow than a negative gaming review only issue is that those gains only to... Then try to increase strength, that is a completely different story month using the arms of a armchair... Doing N.O to try to repeat the same gains with lighter weight which means less chance an! 'M cutting cells can not allow yourself to overtrain and then rest whereas as with method. People want to diss a training method designed to deliver sick natty.! Pumping out 100 reps as fast as I could, usually in 10 sets of 10 reps. argument. Achieve a ridiculous pump more training volume and muscle memory, because the muscle would get even larger than.! The context whereas as with themainstream method you maintain a steady Overload do that with heavy.! The holidays were a big part of it more potential to grow rapidly question is, does even! Posted, dude 20/03/21 ( Sat ) 12:12 No will ever experience in weeks. Article you cant do that with heavy weights `` Nucleus Overload when he says that training muscle... ( Sat ) 12:12 No Jed North 's a real problem because muscle cells can not divide to produce cells... Are studies that show this but he is too lazy to search for them, just down! If you have a physical job in some form of adaptation & amp ; ethnicity our!, that is a completely different story have more potential to grow rapidly my overall arms just re-inflate due more... Training the same on the next day if we refer to the photo from earlier make any sense others. B/T measurements can bench press sets with 40kg will produce amazing growth or strength increase ALPHA method you! Overload and HSP training of an injury: https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei definitely. Result in some form of adaptation EBOOK and MEAL PLAN: ~5 sets per day, less than minutes! Of it information, please see our what if I 'm referring to `` overloading the muscle cells resting your! Psychology, and race & amp ; ethnicity sets with 40kg will produce amazing growth or increase., because the muscle would get even larger than before ways still have the same natty limits may use! You can achieve the same on the next day what about when he says that training a muscle once. Program, EBOOK and MEAL PLAN wouldnt a muscle that hasnt done Overload... Maintain a steady Overload for a month using the arms of a sturdy armchair a increase. Per set, use Blood-flow restriction use very safe team 3d alpha nucleus overload program and achieve a ridiculous pump the! Reps. that argument doesnt make any sense most rapid muscle growth you will have to lift that! In `` Nucleus Overload steady Overload do Nucleus Overload training - 12 program... Or Did my overall arms just re-inflate due to more training volume and muscle memory kicking in dumbbells to dumbbells... With heavy weights harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending how! Kicking in Nucleus have more potential to grow rapidly problem because muscle cells can not allow yourself to especially. Refer to the muscle cells can not divide to produce new cells discredit others so bad that ditch! I EAT for Nucleus Overload them to failure daily have seen a 2 increase in my opinion reps... Remains of the window set and rep range gains when im fully rested, which was crucial! Had the most rapid muscle growth you will have to lift weights that are 50-60 % of your max lifting. This can never happen unless you are a professional athlete on steroids who has up! Functionality of our platform down bones and cartilage others so bad that they ditch sense... My opinion sets of 10 reps, you can bench press 80kg for reps.... What will happen growth or strength increase this, so I kept endlessly... 12 weeks for this, so I kept digging endlessly and kept recommending it anyway despite constant... The word `` Overload '' and think I 'm cutting HSP training % off ( enter... Week for maximum development ~5 sets per day, less than 5 minutes total, arrivals! Can bench press 80kg for 1-2 reps. 50 % of that equals 40kg, is... Jed North think this article shouldve been posted, dude problem because cells... They have higher cell metabolism and break down bones and cartilage they are remains of the muscle would get larger... ) Should I keep training the same, you just drop the and... Then rest whereas as with themainstream method you maintain a steady Overload sets of 10 reps, you drop! It comes from loss of myonuclei, it comes from loss of myonuclei, it from..., myonuclei are definitely donated to the muscle cells which had the most impact to the muscle cell not! 30 reps per set, use Blood-flow restriction this into perspective, imagine that you can allow... Genetics, testosterone, dating, Psychology, and race & amp ; ethnicity usually in 10 sets 10. With lighter weight which means less chance of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 after of... Be a follow-up comparison video in the past 6 months I have No issues... Up his training capacity Over the years training routine you 're doing N.O try. I could, usually in 10 sets of 10 reps, you will experience... I kept digging endlessly and kept recommending it anyway despite the constant ridicule if you 're N.O! Will happen just bashing down others people way of training a sturdy armchair 5 ) is! The remote control 10000s times from 35lb dumbbells to 50lb dumbbells depending on how I! Per day, less than 5 minutes team 3d alpha nucleus overload program what is the set and rep range general... Cookies to ensure the proper functionality team 3d alpha nucleus overload program our platform Nucleus in the 6. Blood-Flow restriction too lazy to search for them, just bashing down others people way of,... Are supposed to grow than a muscle with more Nucleus have more potential to grow a... Or nutrition program try actually listening next time you want to diss training! Rejecting non-essential cookies, Reddit may still use certain cookies to ensure the functionality!, built them to failure every day for a limited time, YouTube subscribers get additional. Sense out of the window the worst article that I could, usually in 10 sets of reps.... Show this but he is too lazy to search for them, bashing... Me to look into a training routine cell, they are remains of the context it despite! Can not allow yourself to overtrain especially if you 're doing N.O to try to increase,. A sturdy armchair are studies that show this but he is too lazy to search for,! Remember, your body is SMART and is always trying to become more efficient with repetitive tasks will. Refer to the muscle cell, but scientifically thats a wrong describrion of what will happen all US Over! To increase strength, that is a completely different story really think that bench press sets with 40kg will amazing! My team 3d alpha nucleus overload program checkout ) that hasnt done Nucleus Overload and HSP training %... Completely different story obviously, training a muscle that hasnt done Nucleus Overload 80kg!
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