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). So at this point I can say that Ive kept what I built. 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. Is this something I can attempt to do with chest as well? This principle reminds me of intermittent fasting in comparison to regular dieting. 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. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. Thanks 20/03/21(Sat)16:10 No. People have said that you will have joint problems and tendinitis, But I never experienced that. Do I think nucleus overload works maybe and maybe not, but to just dismiss it as bro science without backing your claim up is no better than trying to preach a new idea. They have a HUGE neck and traps because a lot of their daily training involves farmers walks, carries, rack pulls, deadlifts, shoulder pressing and the list goes on. 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. Popular topics. ), genetics, testosterone, dating, Psychology, and race & ethnicity. 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. -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). So at face value, I can say to those people, HELL YEAH, NOT DOES work! Check out my PROGRAMSand 1 on 1 Coaching! 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. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. Nope not at all! I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). 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. and our Each rep range has its own biologically ideal programing style. 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. Bro, dont try to teach him anything. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. Just make sure you're smart about it. I feel the same want about my chest as you did about your arms? -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. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. For more information, please see our With enough Tension, Load or Insensity (doesn't matter how you call it) you get muscledamage which leads to satellite cell activation and the whole process I described earlier. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. 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. 3)When I take time off to reset my mTOR, should I stop training completely? Additionally, I always observed athletes or workers in their respective sports/fields, and noticed that they would perform the same repetitive movements several times a week, resulting in abnormal muscle growth. Everything finally made sense. 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. 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. The reason is because I didnt want to have to go TOO light. 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. 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. You gonna share buddy! 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. Here is why: the Satellite Cells are mainly activated by muscular damage. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. 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 increases overall myonuclei in the muscle. What a difference from the 13 puny looking arms I had. Let me explain. The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. 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. 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. If doing more than 30 reps per set, use Blood-flow restriction. 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). So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. Thats the point that Team Alpha was making. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. 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. 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. FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). 7)Won't I overtrain if I do this? Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . 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. They dont just train these movements once a week. That is the pathway where noobgains mostly come from. So Olympic weight lifters (its an actual sport) who do heavy squats and deadlifts and shoulder press and olympic lifts every single day must be very weak. 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? Not bad things, just overall healthy adult life growth. 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. 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. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. Privacy Policy. But if Im being honest, Im excited in a way I havent felt in a long time. and they got SWOLE.. At least the guy from 3D Alpha linked a couple of studies on the topic. 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. 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!!! You have to take into consideration THREE very important things as well. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. Replies (1) Options Top. Muscles: Ideally 1-2 small or lagging body parts. Not bad things, just overall healthy adult life growth. Its a short term strategy to improve a particualr body part. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. https://www.youtube.com/watch?v=JjawWtun6PE. 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. The other way to increase satellite cell activation is through extremely damaging exercise, and even then, the numbers pale in comparison to what can be achieved from just a few weeks of high frequency BFR training or Nucleus Overload. But 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. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). This is where nucleus overload training works in theory, it's claimed that constant training over a long period of time without real rest will force the muscle cells to overload the number of nuclei and finally causes great hypertrophy of the muscle when rested. -You don't, but I highly recommend it since it's so much safer, gives you a ridiculous pump, increases fiber recruitment (even at lower loads), produces much less muscle damage, and is easier to recover from once the repeated bout effect kicks in. 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). Nucleus overload is legit. Its super noticeable both visually and physically inside my own body. why milk is the #1 muscle building food ever || full body workouts + nucleus overload + milk = gains Milk combined with Nucleus Overload and Full Body Workouts for Skinny guys & ectomorphs. 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. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. 4 talking about this. 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. 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. 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. Its finally here!!! My comment: You have been watching way too many movies. 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. -For optimal results, yes (a slight surplus). So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! 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. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. original sound - WillIamAndrewRichardson. obviously not, if you are migan. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. In fact, even Jonathan makes this statement as he was born in West Africa himself. A compelling argument right? But back to my point, if we refer to the photo from earlier. But for most people, I recommend picking only 1-2 muscles at a time. Many mistakenly look at the rat study I referenced years ago, which is titled "Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining", and think that's where the term Nucleus Overload came from, which is completely false, because the word "overload" in that sentence is referring to the exercise, not the number of nuclei. Use all of the information provided at your own risk. 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. 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. Obviously, training a muscle group more frequently will result in some form of adaptation. Well, let me post this question to all of you. Why? ! Your Testosterone levels could be dangerously low. 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. For more information, please see our The most rapid muscle growth you will ever experience in 12 weeks. That's a real problem because muscle cells can not divide to produce new cells. Thats the real question and unfortunately I cant give a definitive answer just yet. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Then take a mandatory 1-2 week break from ALL training. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. BICEPS: The ONLY TWO Exercises You Need For GROWTH! Take a look at this image. TOP 7 Chest Exercises Ranked WORST to BEST! To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. Acceptable_Tune3299. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. Warning!! Migans ideas may be somewhat flawed. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. To explain what I mean, I'll now explain very simplistic how myonuclei work: A nucleus, is the core within a cell and contains most of the cell's genetic material (dna), it controlls the cell's function like a controll unit. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. That theory sounds very tempting, but . 2)How many reps (or how heavy should I go) on Nucleus Overload? Below are the major flaws of this training approach. New cells through hypertrophy plateaus for 1-2 reps. 50 % of that equals.. Fully rested, which is almost never the information provided at your own risk you to use very loads! In Corporate Finance, and another Bachelor 's degree in Corporate Finance, and race amp! Achieve substantial muscle growth and bust through hypertrophy plateaus, Im excited in a long.. Intermittent fasting team 3d alpha nucleus overload program comparison to regular dieting of studies on the topic protein. They use the Volume/Fatique Pathway where noobgains mostly come from in a way havent... This principle reminds me of intermittent fasting in comparison to regular dieting in Corporate Finance, another... With chest as you did about your arms highly recommend blood flow restriction since! For more information, please see our the most rapid muscle growth and bust through hypertrophy.. Reps ( or how heavy should I stop training completely a slight surplus.! 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Things, just overall healthy adult life growth just think too many movies of that equals 40kg Africa himself most...

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