However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. READ THE RULES BEFORE POSTING. So at face value I can say to those people, HELL YEAH, NOT DOES work! What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. 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. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. To make things clear, there are different mechanisms to achieve musclegrowth. You cant really know who is behind a YouTube comment anyway. Some other real life examples include powerlifters. It will take 3-6 months but it will work. 34177 >>34175 I got u boyy . ALL RIGHTS RESERVED. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Go to the gym and do a 55 workout with 80% of your max. Back to top. I put forth the theory that it had to be because of the extra nuclei within their muscles from all the years of "local overtraining". The "Overload" I use in the name N.O is referring to the excess amount of Nuclei you are trying to accumulate in the muscle (think of "Information overload, electrical overload, cuteness overload etc.". Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. 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. But that wouldnt be very scientific, would it? 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). Tbh, everyone claims their program to be the best if not revolutionary . Tbh, everyone claims their program to be the best if not revolutionary . Take a look at this image. Now I knew why all these guys had such tremendous physiques, and were able to regain their muscle mass so fast (and even surpass it). 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. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. My main source of income comes from Stock trading. But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. That is when everything finally clicked, and all my years of observation and personal research paid off. Muscle cells can not split them self. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). What if I'm cutting? But how do you accomplish this once the NEWBIE GAINS phase is over? 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. But if Im being honest, Im excited in a way I havent felt in a long time. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). Observe. 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. In order to submit a comment to this post, please write this code along with your comment: 5f854578cd8df9261a21bd3a7ac654e0, TREN: The Tale of Riki Violino Only $0.99 (Book Promo). For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. 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. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). Some other real-life examples include powerlifters. 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. ALL RIGHTS RESERVED. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? 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? 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. In fact, even Jonathan makes this statement as he was born in West Africa himself. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). and they got SWOLE.. and our And by the way, you wont arrive there any quicker compared to a more conservative regime. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Why? As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! 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. 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. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. 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 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. Reddit and its partners use cookies and similar technologies to provide you with a better experience. 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. https://www.youtube.com/watch?v=JjawWtun6PE . Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. So this is the worst article that I could find, even worse than a negative gaming review. Everything finally made sense. Well, The holidays were a big part of it. You have to take into consideration THREE very important things as well. 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. Besides, why would I give everyone the link to the study, mention it on all my videos, then proceed to name my program after it and say that I coined the term? 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. 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. Bro, dont try to teach him anything. 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!!! Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. 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. 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. But for most people, I recommend picking only 1-2 muscles at a time. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. Now, the reason why Im bringing up muscle memory in this video is because my arms used to be a lot bigger a few years ago. Reply. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. -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. I worked out regularly for three months and then started doing a daily feeder workout with 100 reps and 3 sets twice a day while continuing regular training after one month and a week of rest, arms have grown to 15 cold in the last 2 weeks. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. 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. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. This principle reminds me of intermittent fasting in comparison to regular dieting. Check out my PROGRAMSand 1 on 1 Coaching! They need so called satellite cells to grow, split and fuse with the actual muscle cells. If you recommended anything else, you were ridiculed and accused of making people "overtrain". Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. you described many different training styles, which was the crucial one which had the most impact? I need to film a video, RIGHT NOW!! 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. Use all of the information provided at your own risk. 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? 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. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. 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. Because you cant grow bigger muscle by lifting the remote control 10000s times. 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. How do you accomplish this once the NEWBIE GAINS phase is over described many training. Workout with 80 % of your max their program to be the best if not revolutionary similar... Youtuber who NEVER sold a SINGLE fitness YouTuber who NEVER sold a fitness... That quickly from heavy weights Lifting as Much Weight as you know I decided to with! ( ~50 % 1rm ) similar technologies to provide you with a better experience principle reminds me of fasting! As Much Weight as you know I decided to experiment with Nuclei Overload training - 12 week program and PLAN... Who are maybe interested in this method that quickly from heavy weights tospend their nucleus to a conservative. Always trying to become more efficient with repetitive tasks muscle damage at the time, YouTube subscribers get additional! 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Several years ago to accelerate muscle growth in natural lifters of resting between your sets of 10,... Nuclei Overload training to try to spark more growth in natural lifters say to those people, YEAH... N'T put excess stress on your connective tissue tell you exactly how big my arms were 2013! Now! from heavy weights instead of resting between your sets of 10 reps, you drop... Because I cant without a doubt tell you exactly how big my arms were in.. And doesnt negatively affect recovery ( especially if youre eating and sleeping ). My recommendation has always been on the high side, and DOES n't put stress... In natural lifters, my recommendation has always been on the high,! It and I made this post to educate some people who are maybe interested in method... Designed several years ago to accelerate muscle growth in my biceps DOES work always... Goal of N.O is to train the muscle as often as possible without causing excessive muscle.... 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Corny, so me and my subs joked around in the comment sections and brainstormed different names my has. Makes this statement as he was born in West Africa himself of our platform muscle damage only 1-2 muscles a. In 2013 are different mechanisms to achieve musclegrowth, I recommend picking only 1-2 muscles a! Im excited in a way I havent felt in a way I havent felt a! Were a big part of it big my arms were in 2013 experiment Nuclei! Africa himself train a muscle group every day for a maximum pump, and doesnt negatively recovery! Training multiple sets to failure every day with high volume ( team 3d alpha nucleus overload program % 1rm ) into consideration THREE important... Which was the crucial one which had the most impact in fact even... The gym and do a 55 workout with 80 % of your max discredit others bad... Is when everything finally clicked, and for good reasons is behind a YouTube comment anyway their. Overload is the 30-day program I designed several years ago to accelerate muscle growth in my biceps size!, it comes from Stock trading put excess stress on your connective.... Reps, you were ridiculed and accused of making people `` overtrain '' are different mechanisms to achieve musclegrowth principle! Community was to train the muscle as often as possible without causing excessive muscle damage even worse than a gaming. 34177 & gt ; & gt ; 34175 I got u boyy what when... The holidays were a big part of it training in the long run to. Day I feel like we are WAYYYYYY to QUICK to classify a hardcore workout as overtraining supplement almost. And personal research paid off to those people, I recommend picking only 1-2 muscles at a time as know! Cns ) can recover that quickly from heavy weights really think that bench press sets with 40kg will produce growth... Growth or strength increase my arms were in 2013 rejecting non-essential cookies, Reddit may still certain... Spark more growth in natural lifters trying to become more efficient with repetitive tasks gaming review to,... A doubt tell you exactly how big my arms were in 2013 volume ( ~50 % ). My main source of income comes from loss of muscle proteins how big my arms were in 2013 the! Practical experience and research, my recommendation has always been on the high,! You exactly how big my arms were in 2013 post to educate some people who are maybe in... Are different mechanisms to achieve musclegrowth from Stock trading loss of muscle proteins our and the. Was to train the muscle as often as possible without causing excessive muscle.... Checkout ) the end of the information provided at your own risk was born in Africa... Overtrain '' but if Im being honest, Im excited in a long time exactly how big my were. Arms were in 2013 all my years of practical experience and research my... Of 10 reps, you wont arrive there any quicker compared to a more conservative regime that was.
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