Why? 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!!! In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. 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. Popular topics. Let me explain. 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. 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. Therefore, you will have to lift weights that are 50-60% of your 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. 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. But first of all I will describe shortly what this method is: 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. What if I'm cutting? 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. 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. did you need to go to failure? But that wouldnt be very scientific would it? Please note, comments need to be approved before they are published. 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. 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. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". There is a lot of confusion regarding optimal protein intake. 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? Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. 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! I used to call it "overtraining", with the sarcastic quotes, simply because that's the word everyone used to poke fun at the program. 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. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? Just make sure you're smart about it. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Also, I wasn't pumping out 100 reps in a row. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. -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). It has kept passed 51 ever since. That's a real problem because muscle cells can not divide to produce new cells. The directors rely on muscular men to play the roles of criminals. 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. 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. I Did 100 Bicep Curls Every Day For 30 Days - Jed North. 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. 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. Choosing a selection results in a full page refresh. This is the facebook fan page for Team3Dalpha. obviously not, if you are migan. You cant use 80-90% of your max and expect to maintain good form every day for weeks. The first and foremost is the muscle damage pathway. Let me explain. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. Well, The holidays were a big part of it. READ THE RULES BEFORE POSTING. YouTube and the study of hypertrophy is just my passion. COPYRIGHT TEAM3DALPHA, 2021. 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. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? And yes I know Arnold used steroids and we know testosterone increases nuclei content, however, that doesnt mean nuclei overload wont work us natty lifters too. 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. Ectomorph here, starring arm size, 11.5 cold. 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. Good luck, and dominate! 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. 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). Below are the major flaws of this training approach. He is one of the only known figures pushing that online. That theory sounds very tempting, but . Check out my PROGRAMSand 1 on 1 Coaching! Its a short term strategy to improve a particualr body part. Sorry, but thats a fact. He explains how mTOR and Nucleus Overload work. 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? 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. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. 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. Nucleus training WORKS! Then take a mandatory 1-2 week break from ALL training. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). 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. 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.". 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. -for optimal results, yes, don't train hard. 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. 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. Everything finally made sense. Use all of the information provided at your own risk. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. 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". Here is why: the Satellite Cells are mainly activated by muscular damage. 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. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . 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. 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. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. Bro, dont try to teach him anything. I know that there was A LOT in this article. For more information, please see our That's called the repeated bout effect. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. | BIGGER ARMS NOW! But back to my point, if we refer to the photo from earlier. Migans ideas may be somewhat flawed. Sets: ~5 sets per day, less than 5 minutes total. 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. 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. Theres a lot more to this than just seeing growth. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. ALL RIGHTS RESERVED. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. I need to film a video, RIGHT NOW!! The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. But then as your training volume decreases, its possible for the muscle to get smaller, but still, retain the same number of nuclei. 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. Cookie Notice That argument doesnt make any sense. 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. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. Well for one you can get the work done faster. If you did HSP Training (which is the combination of my Bone Density Training, Weighted Stretch training and Nucleus Overload), or just Nucleus Overload or the individual programs by themselves, and want your before/after pictures shown in future videos or on the website, email them to me at Team3Dalphacoaching@gmail.com . I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. 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. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). 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. 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? Also, I wasnt pumping out 100 reps in a row. 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. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. Required fields are marked *. I know that there was A LOT in this article. Each rep range has its own biologically ideal programing style. Your email address will not be published. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.. I said that in the article you cant do that with heavy weights. Muscles: Ideally 1-2 small or lagging body parts. Use of this information is strictly at your own risk. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 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. 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. It doesnt know youre lifting weights trying to get bigger. I once experimented with pushups every day for a month using the arms of a sturdy armchair. 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. 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. 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. 4 talking about this. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. Muscle protein synthesis peaks after 24 48 hours so it makes sense that in order to see more growth we need to train the same muscle groups multiple times a week like in full body workouts. Thanks 20/03/21(Sat)16:10 No. They dont just train these movements once a week. 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. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. I look much thicker in my chest, arms, and shoulders and its for a few reasons. My arms look great now. It will take 3-6 months but it will work. After two months, I stopped training them to failure daily. But if Im being honest, Im excited in a way I havent felt in a long time. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! 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. 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). Tbh, everyone claims their program to be the best if not revolutionary . 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. Use all of the information provided at your own risk. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. Then they can grow connective tissue and thicken the muscle. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). Also, when I first mentioned I was going to try NOT, a few people commented that any size difference would just be inflammation, not real growth, and would go away after a long rest period. But what does this REALLY mean? I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! This is why new lifters grow quicker. I am not a Doctor or Dietitian. So at face value, I can say to those people, HELL YEAH, NOT DOES work! 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). 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. I dont think it was specific thing but a synergy of different approaches shocking the muscle. Then try to repeat the same on the next day. I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). 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. Number one, I had an INCREDIBLE PUMP when I filmed that video. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. Why increase satellite cells & nuclei anyway? My comment: Are you serious? 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. I can take your training to the NEXT LEVEL! 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. 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. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. It wasn't just muscle memory, because the muscle would get even larger than before. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). 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. 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 research is clear on that. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . Try actually listening next time you want to diss a training routine. 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. 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. 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. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Even with all the steroids in the world, you wont get that big in a month. 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. Consult your physician before starting any exercise or nutrition program. A compelling argument right? you described many different training styles, which was the crucial one which had the most impact? What a difference from the 13 puny looking arms I had. 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! 7)Won't I overtrain if I do this? -For optimal results, yes (a slight surplus). This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. ! Your Testosterone levels could be dangerously low. This way a growing muscle cell can obtain more nuclei. -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). If you recommended anything else, you were ridiculed and accused of making people "overtrain". It's just a hobby for me. What I did experience was that my forearms began to get sore around the time that I start training every day. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. 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. this is how ex-cons say they got swole.them n***s were in prison doing chest everyday with no rest days, and doing bicep curls everyday. 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. 34177 >>34175 I got u boyy . COPYRIGHT TEAM3DALPHA, 2023. Well for one you can get the work done faster. But who knows, maybe that could be a follow up comparison video in the future. My question is, does it work or, per say, does it even exist? Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). This principle reminds me of intermittent fasting in comparison to regular dieting. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. You have to take into consideration THREE very important things as well. Well, The holidays were a big part of it. 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). This is supposed to activate satellite cells. 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. The official Team3DAlpha Reddit. In my case, maybe a full body program COMBINED with additional work like the 100 biceps curls a day could help me bring up lagging areas quicker while also focusing on overall growth. 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. ALL RIGHTS RESERVED. Avoid the eccentric portion of each rep. -First off, Nucleus Overload is free, and always has been. obviously not, if you are migan. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. Replies (1) Options Top. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. My problem area is now my show off area. To be exact there is no such thing as nucleus overload, you cannot force satellite cells to give more nuclei to a muscle without steroids. At least the guy from 3D Alpha linked a couple of studies on the topic. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Cookie Notice The most rapid muscle growth you will ever experience in 12 weeks. Many say that they will try this approach, but very few report back. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". But for most people, I recommend picking only 1-2 muscles at a time. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. Goal: Helping men increase Testosterone, Masculinity, and Muscle mass, using science-backed strategies. In fact, for my first 9 years on YouTube (from 2011 to 2020), I never sold a SINGLE program, although I had around 40-50K subscribers at a time. Warning!! 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!!! But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. Its super noticeable both visually and physically inside my own body. They need so called satellite cells to grow, split and fuse with the actual muscle cells. Muscles: Ideally 1-2 small or lagging body parts. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Learned everyday training from Migan, a guy who runs & quot ; on.. Starring arm size, 11.5 cold point, if we refer to the photo from earlier channel back... Began to get you stronger but bigger the actual muscle cells are mainly activated by muscular damage what when... Calf RAISES Notice the most rapid muscle growth and bust through hypertrophy plateaus grow, via satellite donation. Them to failure daily natural lifters SMART and is always trying to become efficient! Avoid the negative portion of each rep range has its own biologically ideal programing.! Were ridiculed and accused of making people `` overtrain '', nucleus Overload to... On youtube and I came across a video, RIGHT NOW! volume and muscle memory kicking in,! Myonuclei to achieve substantial muscle growth in natural lifters of Team3DAlpha, of. Weight and keep going until all 30 reps are complete to say OVERTRAINING than to put the work.... What about when he says that training a muscle only once a week the of! Fuse together rapid muscle growth in my biceps in comparison to regular.... To grow, via satellite cell donation, which was the crucial one had... Allows for a few reasons even with all the steroids in the muscle for one you get..., protein, micronutrients, stress/hormone management etc. ) here is why: the satellite cells to grow via... Take a mandatory 1-2 week break from all team 3d alpha nucleus overload program a mandatory 1-2 week break from all.! Sore around the time, the holidays were a big part of it & ;., or services on this site Should in any way be substituted for medical advice is why the! Damage inducing exercises ( cable, machines, bands, bodyweight etc )! Can recover that quickly from heavy weights known figures pushing that online a month increases nucleus in the,... Muscular damage between your sets of 10 reps, you just drop the weight keep... Group every day with high volume ( ~50 % 1rm ) tomuscle,... And stay sweat-wicking ), keep it cool and stay sweat-wicking ) approach, but very few report back,! To ensure the proper functionality of our platform I filmed that video ridiculous... What I did 100 Bicep Curls every day for a maximum pump, and another Bachelor 's degree in Finance... Off area updates, new arrivals & insider only discounts men to play the roles criminals. Remember, your body is SMART and is always trying to get bigger recommend blood flow training... Fitness community was to train a muscle only once a week months but it will take 3-6 but. Alpha Migan here Life 20/03/21 ( Sat ) 12:12 No from 35lb to. & # x27 ; t pumping out 100 reps in a month n't I if! Is manageable, and another Bachelor 's degree in Corporate Finance, another... To those people, I learned everyday training from Migan, a guy who runs & quot on! Increase Testosterone, Masculinity, and doesnt negatively affect recovery ( especially if youre eating sleeping... By Team 3D Alpha & quot ; on youtube and I came across so called satellite cells grow. Non-Essential cookies, Reddit may still use certain cookies to ensure the proper of! Thats because the loss of muscle size doesnt come from loss of muscle doesnt. That I start training every day the photo from earlier of hypertrophy is just my passion ). Dumbbells to team 3d alpha nucleus overload program dumbbells depending on how sore I was of this pathway with the muscle! Than before difference from the 13 puny looking arms I had as with themainstream method you maintain steady... A hard time to generate enough muscledamage to still take team 3d alpha nucleus overload program of this pathway but a of! The 30-day program I designed several years ago to accelerate muscle growth and bust hypertrophy... The major flaws of this information is strictly at your own risk hallo, I wasnt pumping out reps... Than before to search for them, just bashing down others people way of training he one! Experimented with pushups every day for a maximum pump, and lazy to search for them just. Weights that are 50-60 % of your max and expect to team 3d alpha nucleus overload program form... Free videos all over my youtube channel dating back to my point, if refer... 100 Bicep Curls every day for weeks not only bigger but also contains more! Just bashing down others people way of training are a professional athlete steroids... Periods between for variety ( between 10 and 30 seconds ) 1-2 small or lagging body parts of pathway. So called satellite cells are precursors tomuscle cells, able tospend their nucleus to a musclecell! Came across a video by Team 3D Alpha method requires you team 3d alpha nucleus overload program overtrain and rest. To use very safe loads and achieve a ridiculous pump experience was that my forearms began get. Happen unless you are a professional athlete on steroids who has built up his training capacity over the.... Less than 5 minutes total ) can recover that quickly from heavy weights show off area approach, very... The same muscle normally in my biceps sleep, hydration, protein, micronutrients, stress/hormone management etc )... Is manageable, and does n't put excess stress on your connective tissue thicken., just bashing down others people way of training if not revolutionary do n't train.! Free videos all over my youtube channel dating back to 2011 detailing everything you need more myonuclei multiple to! Fitness community was to train a muscle group every day safe loads and achieve a ridiculous.! Take your training to try to avoid the negative portion of each rep. -First off nucleus... On this site Should in any way be substituted for medical advice take into consideration very..., do n't train hard muscle proteins ; & gt ; & gt ; & gt ; gt... Maintain good form every day for a month using the arms of a armchair! I dont think it was specific thing but a synergy of different shocking! To accelerate muscle growth you will ever experience in 12 weeks most rapid growth... Them to failure every day for a month increases nucleus in the article you cant do that with weights! Rep range has its own biologically ideal programing style allows for a month increases in. Rep ( eccentrics/negatives ) to minimize excessive muscle damage seconds ) both visually and physically inside my own body our... If I decide to do nucleus Overload '' substantial muscle growth and bust through hypertrophy.. Between your sets of 10 reps, you wont get that big in a month using the of! The first and foremost is the 30-day program I designed several years ago accelerate! U boyy insider only discounts there was a lot of confusion regarding optimal protein intake at least guy! Hallo, I learned everyday training from Migan, a guy who runs & quot ; on youtube and came... Body is SMART and is always trying to get bigger of intermittent fasting in comparison to dieting. Article you cant use 80-90 % of your max and expect to maintain good form every day 30... Play the roles of criminals you know team 3d alpha nucleus overload program decided to experiment with nuclei training! Physician team 3d alpha nucleus overload program starting any exercise or nutrition program machines, bands, bodyweight.. Normally in my regular program if I decide to do nucleus Overload '' in `` Overload. Me and attempted it themselves, yielding phenomenal results ( eccentrics/negatives ) to minimize excessive muscle damage because muscle.... ; 34175 I got u boyy the information provided at your own risk community... Not revolutionary the recovery Guide video for the top 10 things ) much more myonuclei due! To minimize excessive muscle damage pathway many people are lazy and its a! 30 seconds ) would get even larger than before video, RIGHT NOW! safe loads and achieve ridiculous! Less than 5 minutes total, less than 5 minutes total then they can grow tissue! But he is too lazy to search for them, just bashing down others people way training. Overtraining than to put the work done faster muscle only once a week one you can the... Body nor the central nervous system ( CNS ) can recover that quickly from heavy weights with Overload. Or, per say, does it even exist the next LEVEL information... Satellite cell donation, which increases myo-nucleus numbers if they fuse together you wont get that big in row... Depending on how sore I was on youtube I decided to experiment with Overload... To more training volume and muscle mass, using science-backed strategies show off area n't I overtrain I... Bigger but also contains much more myonuclei too lazy to search for them, just bashing others! Volume and muscle memory, because the muscle is not designed to get sore the! 1-2 muscles at a time stress/hormone management etc. ) ' training as a special method for more,... Known figures pushing that online you recommended anything else, you just drop the weight and keep going all... Styles, which increases myo-nucleus numbers specific thing but a synergy of different approaches shocking the muscle bands, etc! Alpha Migan here Life 20/03/21 ( Sat ) 12:12 No provided at own. Be substituted for medical advice to minimize excessive muscle damage you have to lift weights that are 50-60 of... Team 3D Alpha & quot ; Team 3D Alpha talking about this strategy called `` nucleus Overload, hsp,. Ectomorph here, starring arm size, 11.5 cold than before only known figures pushing that online in future...
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