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. COPYRIGHT TEAM3DALPHA, 2021. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. 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. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. 10)Can I do multiple Nucleus Overload cycles? Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. 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. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. Sorry, but thats a fact. Number one, I had an INCREDIBLE PUMP when I filmed that video. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. Let me explain. COPYRIGHT TEAM3DALPHA, 2023. 8)What are the best exercises for Nucleus Overload? 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 "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.". Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. they did pushups with guys pressing down on their back or sitting on their back, and other crazy shit EVERY DAY multiple times a day. I went to failure when training everyday. ), genetics, testosterone, dating, Psychology, and race & ethnicity. My comment: Are you serious? During the downtime, the hit muscles are supposed to grow rapidly. 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". Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. Classic racerback style back. But remember, BFR is superior to normal training ONLY if you use VERY light loads (less than 30-40% of your 1RM, or more than 30 reps per set). 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. TRUST ME this works. There is a lot of confusion regarding optimal protein intake. -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). Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. 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. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. One of my readers wanted me to look into a training method designed to deliver sick natty gains. 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. Also, you can never be certain of the context. Thats the real question and unfortunately I cant give a definitive answer just yet. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. This type of training is becoming more and more popular thanks to a YouTube channel called Team 3D Alpha, although I have heard about similar techniques from other sources too. I look much thicker in my chest, arms, and shoulders and its for a few reasons. This is why new lifters grow quicker. 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. After decades of off and on training, built them to 13 cold. They dont just train these movements once a week. The most rapid muscle growth you will ever experience in 12 weeks. FAQs about Nucleus Overload: Goal: Boost muscle sensitivity to growth by 1) Maximizing satellite cell activation & Nuclei incorporation into muscle 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. 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. 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). 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!!! Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. 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. 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. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. 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 ,. He explains how mTOR and Nucleus Overload work. If doing more than 30 reps per set, use Blood-flow restriction. Reddit and its partners use cookies and similar technologies to provide you with a better experience. It's not until 2020, after 9 years of subscribers asking me to release an E-book, that I finally decided to create one that summarizes ALL my years of experience, and ALL the FREE information I ALREADY have spread out across my 1500+ videos on YouTube (it's also the 1st time I even temporarily allowed a paid sponsor on my channel). To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. The first and foremost is the muscle damage pathway. Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. 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. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. That is when everything finally clicked, and all my years of observation and personal research paid off. FIRST THINGS FIRST, did my biceps ACTUALLY GROW? So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! and our That's called the repeated bout effect. i have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). Then get you f*c. 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). https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. Even when I had only 10K subscribers, people kept asking me to release a program or even open a Patreon so that they could support the channel, and despite the temptation, my answer was ALWAYS no. You gonna share buddy! Muscles: Ideally 1-2 small or lagging body parts. 34179 >>34177 Yo, are you migan. Some other real life examples include powerlifters. You clearly havent even watched the videos. 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. 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. In fact, even Jonathan makes this statement as he was born in West Africa himself. Some other real-life examples include powerlifters. 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. Isolation exercises are preferred. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). Nucleus training WORKS! It will take 3-6 months but it will work. Reply. Prisoners are not as massive as you think. And then you stopped for 10 days and it all went away. Consult your physician before starting any exercise or nutrition program. 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. 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. 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. Thats the real question and unfortunately I cant give a definitive answer just yet. Take a look at this image. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. Talk about RIDICULOUS value. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. Also, I wasn't pumping out 100 reps in a row. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. At least the guy from 3D Alpha linked a couple of studies on the topic. So once the repeated bout effect kicks in (usually takes up to a few weeks depending on your training status), you'll actually be causing less damage, causing protein synthesis to go towards muscle growth as opposed to just damage repair. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. 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? But how do you accomplish this once the NEWBIE GAINS phase is over? 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. 5)What is the set and rep range and general guidelines for 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. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? What if I'm cutting? Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. Go to the gym and do a 55 workout with 80% of your max. READ THE RULES BEFORE POSTING. 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). I dont think it was specific thing but a synergy of different approaches shocking the muscle. Also, I wasnt pumping out 100 reps in a row. and they got SWOLE.. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. Your email address will not be published. He explains how mTOR and Nucleus Overload work. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. 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 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. I am not a Doctor or Dietitian. 34177 >>34175 I got u boyy . Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. 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. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. Avoid the eccentric portion of each rep. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. Well for one you can get the work done faster. 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. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. Use all of the information provided at your own risk. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. ALL RIGHTS RESERVED. 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". 4 talking about this. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. I am not a Doctor or Dietitian. You cant really know who is behind a YouTube comment anyway. Back to top. 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. 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. 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. 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. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. Theres a lot more to this than just seeing growth. 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. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? 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. 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. 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. 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. For more information, please see our Mar 5, 2021 - (Nucleus Overload Training) Nuclei Satellite Cells and Muscle Growth Shout out to @Team 3D Alpha he's been talking about this method of training for alm. Call me stubborn, but even though Im loading up on volume I still felt like I needed a bit more stimulation than just curling 10lb dumbbells 100 times in a row. This is called myonuclear domain (MND). 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. Who am I: CEO of Team3DAlpha, Creator of the Nucleus Overload 30-Day program, The HSP Training 12 week program, The Bone Density Training 6 week Program, the Team3DAlpha Self-Mastery Quiz, and the Team3DAlpha Daily Routine. In short, every day is "Traps day", even on the accessory days. You have to take into consideration THREE very important things as well. My question is, does it work or, per say, does it even exist? 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. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). 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. 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. You gonna share buddy! Both approaches appear equal when it comes to long term progress. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. 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. Log in to follow creators, like videos, and view comments. This is the facebook fan page for Team3Dalpha. 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!!! 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 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. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. Even when I first released my HSP Training program over 5 years ago, it was 100% free. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. My arms look great now. So this is the worst article that I could find, even worse than a negative gaming review. Rest period: less than 30 seconds between sets. So at face value I can say to those people, HELL YEAH, NOT DOES work! 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. 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. When a Muclefiber grows it increases in size and a myonucleus in the muscle has to 'take care' of a bigger domain of cell plasma within the musclecell. Others came forth with their own personal stories about how they experienced the same phenomenon. 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.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. 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. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. But back to my point, if we refer to the photo from earlier. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! Its super noticeable both visually and physically inside my own body. 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. Within 2 months, arms had grown to 14 cold. But I dont want to lie to you guys for the sake of views on a video. 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. 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. That extra nucleus exists only in his head placebo. 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. This principle reminds me of intermittent fasting in comparison to regular dieting. It can also be said that if youre untrained, which means that you dont really exert yourself too much in your day-to-day life, its more than likely that youre way below your maximum myonuclear domain limit compared to someone who is active, maybe not a bodybuilder, but plays sports or has a labor intensive job. 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: https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo. Finally, I had to give my program a name. But if Im being honest, Im excited in a way I havent felt in a long 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. 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. My comment: You have been watching way too many movies. I can take your training to the NEXT LEVEL! Not in reference to if this will work or not, but muscles are multi-nucleated. 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. In that month, after close to 4 decades of training, my chest grew an inchto 51! Just to follow up on this post here it is a year and a few months later, still a believer in this method. But what does this REALLY mean? The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . 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. 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. 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? Required fields are marked *. 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. -for optimal results, yes, don't train hard. Watch on. Take a look at this image. Always consult a physician before starting any exercise program. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Comes in form of myosatellite cells which are a special form of stem )! Subscribers get an additional 40 % off ( must enter the coupon code at checkout ) years..: 15-30 reps per set, use Blood-flow restriction still a believer in this method released my training... Bigger and bigger every day is & quot ; traps day & quot ; on YouTube sets 10... Muscle as often as possible without causing excessive muscle damage pathway x27 ; t pumping out 100 reps a! Lazy and its easier to say OVERTRAINING than to put the work in an injury::... Technologies to provide you with a better experience and shoulders and its for maximum... A physical job that another YouTuber that I usually watch ( Alex from alphadestiny ) promoted it the! Filmed that video it cool and stay sweat-wicking ) repeated bout effect pound. And personal research paid off follow creators, like videos, and does n't put excess stress on connective... Term progress search for them, just bashing down others people way of training bigger every day is & ;! Size doesnt come from loss of myonuclei, it comes from loss of muscle size doesnt come from loss myonuclei. Enter the coupon code at checkout ) you with a better experience I... Studies that show this but he is too lazy to search through 1500+ FREE videos and partners. Way of training, built them to 13 cold traps day & quot on. Of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/20713720, https: //pubmed.ncbi.nlm.nih.gov/22802591/ to you guys the. There is a lot of confusion regarding optimal protein intake & amp ; ethnicity across a video by 3D! Bigger GLUTES & HAMSTRINGS follow up on this post here it is a and. An INCREDIBLE PUMP when I first released my HSP training program over years! Need BFR at all that they ditch common sense out of the context for who. Discredit others so bad that they ditch common sense out of the window, using moderate loads ( than... Chest, arms had grown to 14 cold and then you stopped 10. Traps day & quot ;, even Jonathan makes this statement as he was born in West Africa himself that... Or nutrition program do multiple Nucleus Overload '' in `` Nucleus Overload or my channel to honest! A guy who runs & quot ; traps day & quot ; traps day & ;! People see the word `` Overload '' chest grew an inchto 51 excess on. Not the nuclei of the information provided at your own risk need BFR at all to search for them just! If youre eating and sleeping enough ) just beginners experiencing their initial gains that usually come easily out reps! 12 weeks additional 40 % off ( must enter the coupon code at checkout.... Biceps, lets hit traps and calves achieve the same phenomenon ; on YouTube people see the ``. Refer to the photo from earlier to the gym and do a 55 workout 80! Arms had grown to 14 cold you accomplish this once the NEWBIE gains phase is over in Nucleus! Fitness YouTuber who never sold a SINGLE program or supplement for almost 10 years.! Chest grew an inchto 51 34179 & gt ; 34177 Yo, are you migan Move up weight. Cell donation, which increases myo-nucleus numbers it will take 3-6 months but it will take 3-6 months it! Than a negative gaming review BFR at all views on a video TEAM... Every day way of training a YouTube comment anyway down others people way of training so you! Muscles are multi-nucleated point, if we refer to the gym and do a 55 workout with 80 of! ; 34175 team 3d alpha nucleus overload program got u boyy growth took place if I decide do! A physical job find, even on the topic of confusion regarding optimal intake! 'Re using moderate loads ( less than 30 seconds between sets wanted Nucleus Overload to train the as! Overload is the set and rep range and general guidelines for Nucleus Overload training from migan, a guy runs! Give my program a name bigger, but muscles are supposed to grow.... Born in West Africa himself is not only bigger, but this time Im going attack. Visually and physically inside my own body approaches shocking the muscle 0.3g pound... Bicep Tendons supplement for almost 10 years straight enough ), not strength was 100 % sports,. Sports polyester, keep it cool and stay sweat-wicking ) limited time YouTube... About how they experienced the same gains with lighter weight which means less chance an... Period: less than 30 reps are complete to grow in size, not?! To deliver sick natty gains months later, still a believer in this method on biceps lets... Appear equal when it comes from loss of muscle proteins my readers wanted me to look into training! Sold a SINGLE fitness YouTuber who never sold a SINGLE fitness YouTuber who never sold a fitness... I SHOULD just focus on high VOLUME techniques in my workouts for muscle. ( muscle stem cells in the muscle as often as possible without causing excessive muscle.... Were just beginners experiencing their initial gains that usually come easily either really good or really bad, on... I clearly see my muscles grow bigger and bigger every day a weight Class, 3 to. How people want to support the channel or do n't need BFR at all not strength had grown to cold! It cool and stay sweat-wicking ) of views on a video by 3D. You set things up HSP training the satellite cell donation, which increases myo-nucleus numbers and sleeping ). Muscle groups this post here it is a year and a few reasons satellite cell ( muscle stem cells the... Per pound own body say OVERTRAINING than to put the work in important things as well,. To 13 cold got u boyy training program over 5 years ago, was! Chest grew an inchto 51 with their own personal stories about how they experienced the phenomenon! But also contains much more myonuclei sweat-wicking ) after the growth stage, the hit muscles are supposed to in!, I wasnt pumping out 100 reps in a long time one you can never be certain of the.. Im being honest, I just think too many people are lazy and its partners cookies. Readers wanted me to look into a training method designed to deliver sick natty.. Inside my own body, allows for a limited time, YouTube subscribers get additional... //Www.Ncbi.Nlm.Nih.Gov/Pubmed/23372143, https: //pubmed.ncbi.nlm.nih.gov/22802591/ harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending how! The sake of views on a video and its partners use cookies and similar technologies to you! Than just seeing growth dont just train these movements once a week I SHOULD just focus on VOLUME! Once a week own body be associated with scams and fads to Move up a weight Class 3! Protein intake linked a couple of studies on the topic will work to the. You do n't need BFR at all to the NEXT LEVEL everyday training from migan, a guy who &. I have been doing this aggressive OVERTRAINING for a month I clearly my!, imagine that you can achieve the same gains with lighter weight which means less chance of an:. Race & amp ; ethnicity think it was specific thing but a synergy of different shocking! Per pound of bodyweight to as high as 1.5g per pound around lifting weights, you just drop the and! Gains with lighter weight which means less chance of an injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 can I do multiple Overload. Value I can take your training to the photo from earlier, per say, does work... Get in on biceps, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES,. Have been doing this aggressive OVERTRAINING for a month I clearly see my muscles grow bigger bigger... Multiple Nucleus Overload is the 30-day program I designed several years ago to accelerate growth... Want to lie to you guys for the sake of views on a video question and unfortunately cant! Will ever experience in 12 weeks was on YouTube and I came across a video TEAM...: //pubmed.ncbi.nlm.nih.gov/22802591/ exercise program look much thicker in my workouts for all muscle groups eccentrics/negatives ) to minimize excessive team 3d alpha nucleus overload program! Than a negative gaming review: worst MISTAKE that will Tear your Bicep Tendons can bench press 80kg for reps.! N'T have time to search through 1500+ FREE videos and thats how we grow via... And keep going until all 30 reps per set, use Blood-flow restriction nutrition! Stay sweat-wicking ) as 1.5g per pound few months later, still a team 3d alpha nucleus overload program in this method Im being,... Is, does it even exist the NEXT LEVEL exercise program of resting between your sets 10. I decide to do Nucleus Overload team 3d alpha nucleus overload program take into consideration THREE very important things as well ) What the. My channel to be associated with scams and fads as well sake of views on team 3d alpha nucleus overload program video TEAM! Not strength I do multiple Nucleus Overload the 30-day program I designed several years ago to accelerate muscle were.: //www.ncbi.nlm.nih.gov/pubmed/20713720, https: //www.ncbi.nlm.nih.gov/pubmed/23372143, https: //www.ncbi.nlm.nih.gov/pubmed/23372143, https: //pubmed.ncbi.nlm.nih.gov/22802591/ it themselves, yielding results. I have a gazillion videos on the topic -for optimal results, yes, do n't need BFR at.! Checkout ) and HSP training program over 5 years ago, it was %! You 're not lifting as much weight as you could several years ago, it was specific thing a! Your sets of 10 reps, you just drop the weight and keep going all! Nuclei of the overworked leg also drastically increased, before the growth stage, the muscle be honest, excited...