He recommends doing the same exercises every day for at least 30 days and then taking a 7 to 14 day break before starting again. That argument doesnt make any sense. Nucleus training WORKS! 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. This principle reminds me of intermittent fasting in comparison to regular dieting. ), genetics, testosterone, dating, Psychology, and race & ethnicity. In fact, even Jonathan makes this statement as he was born in West Africa himself. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). 50-60% of 1RM or even less have to be used. Well, The holidays were a big part of it. 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. Privacy Policy. It couldn't have been a coincidence, and so I researched the phenomenon endlessly and recommended it on my YouTube channel as early as 2011 (the videos are still there and timestamped to this day). Each rep range has its own biologically ideal programing style. Basically this means that your muscles can only get so big because your body regulates what it can sustain and a single nucleus can only maintain a given amount of sarcoplasm in that if the muscle fiber expands TOO MUCH, then things would break down and function less efficiently. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. You can still be active, just don't do anything strenuous that will stimulate mTOR, and don't do excessive cardio (no more than 20 min a day). If you begin to train you are increasing myonuclear content: https://www.ncbi.nlm.nih.gov/pubmed/29509639, Another study in 2018 by Brad Schoenfeld demonstrates that high frequency training is more optimal in terms of hypertrophy gains than training once a week. 214.3K Likes, 982 Comments. I said that in the article you cant do that with heavy weights. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . This is the facebook fan page for Team3Dalpha. There is a lot of confusion regarding optimal protein intake. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. https://www.youtube.com/watch?v=JjawWtun6PE. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? 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 for one you can get the work done faster. You cant use 80-90% of your max and expect to maintain good form every day for weeks. 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. 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". 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. -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. Scan this QR code to download the app now. 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). Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Take a look at this image. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. 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. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. 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. For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because Ive already been training for a long time. ALL RIGHTS RESERVED. Now if you're doing N.O to try to increase strength, that is a completely different story. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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? You have to take into consideration THREE very important things as well. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. -Absolutely. I need to film a video, RIGHT NOW!! 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. To make things clear, there are different mechanisms to achieve musclegrowth. But what does this REALLY mean? 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. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. The first and foremost is the muscle damage pathway. 2)How many reps (or how heavy should I go) on Nucleus Overload? Focusing on a specific body part will definitely give you faster results, but the difference isnt that big when it comes to long term results. https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, How To: Barbell Bicep Curl | 3 GOLDEN RULES. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. 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. and they got SWOLE.. Nope not at all! 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! Muscles: Ideally 1-2 small or lagging body parts. and our 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. Video reference: https://youtu.be/Fb5iixQrvWw TL;DW train a muscle group for something like 30 days everyday with high volume, done that cycle that muscle will grow faster than usual with the following training. They dont just train these movements once a week. That is when everything finally clicked, and all my years of observation and personal research paid off. original sound - WillIamAndrewRichardson. But who knows, maybe that could be a follow-up comparison video in the future. But unfortunately I couldn't find any studies done on humans at the time to back up my theory, so my message was once again discarded by the clowns who don't believe anything unless they came up with it. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! The most rapid muscle growth you will ever experience in 12 weeks. Nucleus Multiplication, Excessive Nuclei etc. Heck Ive spent more in a shirt , I dont know about training the same part for a month straight , but hell , what is there to loose but $50 , then I can make an informed decision, you should do the same , that way u can give a valid review ,. 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. -There is a difference between overtraining and under recovering. R.I.P. That's a real problem because muscle cells can not divide to produce new cells. So at face value I can say to those people, HELL YEAH, NOT DOES work! In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. Some other real life examples include powerlifters. 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. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. Thats the point that Team Alpha was making. 4 talking about this. Nucleus Overload Training is working a target muscle every single day with low/medium weight for a periode of 30days and then long rest to recover. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. Check out my PROGRAMSand 1 on 1 Coaching! 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 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. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. But I dont want to lie to you guys for the sake of views on a video. 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. In short, every day is "Traps day", even on the accessory days. He explains how mTOR and Nucleus Overload work. However, the biggest reason is that a HUGE PART of NOT is the RECOVERY after the 30 days and I wanted to be able to talk about that as well as have time to research the science as well. This is simply broscience. Me of intermittent fasting in comparison to regular dieting people who got incredible growth! 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