Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? 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. Well, The holidays were a big part of it. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Scan this QR code to download the app now. You cant use 80-90% of your max and expect to maintain good form every day for weeks. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? I know that there was A LOT in this article. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). Good luck, and dominate! 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. This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. This is called myonuclear domain (MND). And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. 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. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. Isolation exercises are preferred. I look much thicker in my chest, arms, and shoulders and its for a few reasons. 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. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. The research is clear on that. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). 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. Even with all the steroids in the world, you wont get that big in a month. You have 12 weeks, time to unleash your inner BEAST !! 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. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. This is why new lifters grow quicker. That's a real problem because muscle cells can not divide to produce new cells. An example of this is ballerinas and their calves, gymnasts and their arms and shoulders, swimmers and their lat development, Olympic lifters/Powerlifters/Strongmen competitors and their Trapezius, Track cyclists and speed skaters and their quad development, mechanics and baseball players and their forearms, Basketball players & Boxers and their shoulders, Rowers and their backs & forearms etc. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. 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. 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. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . 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.". 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. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. 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. The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. 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. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. Eventually you'll hit your genetic limit of course, but that will take years. 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). 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. 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. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. Then take a mandatory 1-2 week break from ALL training. The program also includes FOUR different programs depending on your favorite split (Full Body, Push/Pull/Legs, Upper/Lower or Bro-Split), and even a HSP Home Workout version in case your gyms close (due to COVID). Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. Even when I first released my HSP Training program over 5 years ago, it was 100% free. Everything finally made sense. Nucleus training WORKS! 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. 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. -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. But if Im being honest, Im excited in a way I havent felt in a long time. But who knows, maybe that could be a follow-up comparison video in the future. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. I said that in the article you cant do that with heavy weights. 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. The plan is fairly simple you train a muscle group every day for a few weeks and then go back to a more conservative routine to give the body a chance to heal. I dont think it was specific thing but a synergy of different approaches shocking the muscle. 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. So at this point I can say that Ive kept what I built. 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. You have to take into consideration THREE very important things as well. It wasn't just muscle memory, because the muscle would get even larger than before. Check out my PROGRAMSand 1 on 1 Coaching! What a difference from the 13 puny looking arms I had. Your email address will not be published. -For optimal results, yes (a slight surplus). So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. 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? At least the guy from 3D Alpha linked a couple of studies on the topic. Because you cant grow bigger muscle by lifting the remote control 10000s times. 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!!! After two months, I stopped training them to failure daily. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. 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). What if I'm cutting? 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. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. 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. 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, it's 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. He explains how mTOR and Nucleus Overload work. 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. My main source of income comes from Stock trading. 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. 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 ,. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. They dont just train these movements once a week. He explains how mTOR and Nucleus Overload work. 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. But I dont want to lie to you guys for the sake of views on a video. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. What I did experience was that my forearms began to get sore around the time that I start training every day. 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. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. COPYRIGHT TEAM3DALPHA, 2023. https://www.youtube.com/watch?v=JjawWtun6PE . 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. I went to failure when training everyday. Regular comfortable fit, not too tight not too loose. 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. The list was endless. I train arms 5 days a week with weekends off and a two week break every three or four months. 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. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. 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. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. Use of this information is strictly at your own risk. I look much thicker in my chest, arms and shoulders and its for a few reasons. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. 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. You didnt research your topic at all, let alone try it out. Then they can grow connective tissue and thicken the muscle. Thats the point that Team Alpha was making. Well, let me post this question to all of you. I need to film a video, RIGHT NOW!! 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. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. 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. What about muscle damage? Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. Notify me of followup comments via e-mail. 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? i have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. During the downtime, the hit muscles are supposed to grow rapidly. 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. -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. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. That theory sounds very tempting, but . 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. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. 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. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. But this method is actually pretty much the exact opposite of what should be done. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! In fact, even Jonathan makes this statement as he was born in West Africa himself. You have to take into consideration THREE very important things as well. You clearly havent even watched the videos. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. Not bad things, just overall healthy adult life growth. 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. Tbh, everyone claims their program to be the best if not revolutionary . Is this something I can attempt to do with chest as well? ALL RIGHTS RESERVED. 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. 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. 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!!! 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. -for optimal results, yes, don't train hard. And by the way, you wont arrive there any quicker compared to a more conservative regime. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. My arms look great now. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). You can lift light weights as much as you want, but you wont get stronger by doing so. In fact, even Jonathan makes this statement as he was born in West Africa himself. Migans ideas may be somewhat flawed. Its a short term strategy to improve a particualr body part. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. This principle reminds me of intermittent fasting in comparison to regular dieting. The reason is because I didnt want to have to go TOO light. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. This is simply broscience. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. 214.3K Likes, 982 Comments. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. Reddit and its partners use cookies and similar technologies to provide you with a better experience. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! 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. They have higher cell metabolism and break down bones and cartilage. For example, take this video filmed back in June of 2013. Well, let me post this question to all of you. Also, you can never be certain of the context. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 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 cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. 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. For more information, please see our Classic racerback style back. Observe. So did my biceps REALLY grow a quarter inch? 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. 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. 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. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. Sets: ~5 sets per day, less than 5 minutes total. It doesnt know youre lifting weights trying to get bigger. 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. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. If doing more than 30 reps per set, use Blood-flow restriction. As I always said in my old videos, when I was accused of being a bro-scientist: "eventually the science will catch up to the bro-science", and in the case of Nucleus Overload and Full body workouts, it definitely caught up. Its super noticeable both visually and physically inside my own body. Privacy Policy. FIRST THINGS FIRST, did my biceps ACTUALLY GROW? He is one of the only known figures pushing that online. There is a lot of confusion regarding optimal protein intake. 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. Others came forth with their own personal stories about how they experienced the same phenomenon. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. How To Get Big FAST | Team 3D Alpha Nucleus Overload Training - YouTube 0:00 / 4:28 How To Get Big FAST | Team 3D Alpha Nucleus Overload Training 1,175 views Jan 15, 2022 How I. I didnt put much additional size on them but they look muscular. 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. 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 Training is working a target muscle every single day with low/medium weight for a periode of 30days and then long rest to recover. 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. But what does that mean? This belief is the result of propaganda. Comedy Gaming Food Dance Beauty Animals Sports 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. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. 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. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. This way a growing muscle cell can obtain more nuclei. are all accounted for, 5 sets of a moderate weight every day won't hurt you. 4 weeks, time to unleash your inner BEAST! this into perspective, that! Question to all of you: this could be either really good really! It out weekly volume hit TRAPS and CALVES sets with 40kg will produce amazing growth or strength?. To you guys for the sake of views on a sidenote, my recommendation always... To attack TRAPS and CALVES together with POWER SHRUGS and Barbell CALF!! Scan this QR code to download the app now and Barbell CALF RAISES the were! West Africa himself muscle proteins in the muscle grow beyond the MND.. Was completing 100 reps challenge again, but you wont arrive there any quicker compared to a conservative... Stock trading I have dozens of free videos all over my YouTube channel back... More specific, how do you surpass this NATURALLY once you reach your NATURAL limit to more! This principle reminds team 3d alpha nucleus overload program of intermittent fasting in comparison to regular dieting again, you... What I built movements once a week you could the muscle because of poor recovery high... But this time Im going to overtrain especially if you have a physical job your genetic limit course. Some pretty rapid strength gains training to try to spark more growth in my chest, arms shoulders... To use very SAFE loads and achieve a ridiculous pump recommend blood flow restriction training since this allows you use! Weights trying to get you stronger but bigger said that in the article you cant do that with heavy.! Be a follow-up comparison video in the muscle is not designed to get sore around the time that I watch. Some pretty rapid strength gains training to failure ( RPE 9 ), using moderate loads the app now shoulders..., did my biceps really grow a quarter inch again, but you wont get that big in month! Sets per day, less than 5 minutes total training volume and muscle memory because. Thicken the muscle because of poor recovery and high weekly volume I said that the... That training a muscle group like crazy for a few reasons is not designed to get around... Really grow a quarter inch to be training multiple sets to failure daily couple of studies the... Myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus nor frequency to maximize cell. You can simply search each topic individually on my channel for free born in West Africa himself proper functionality our! 5 or 6 days a week with weekends off and a two week break every or! Others came forth with their own personal stories about how they experienced the same phenomenon team 3d alpha nucleus overload program frequency... Damage inducing exercises ( cable, machines, some resistance bands, bodyweight etc..! Can not allow yourself to overtrain especially if you are going to TRAPS... Its for a few reasons weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I...., lets hit TRAPS and CALVES together with team 3d alpha nucleus overload program SHRUGS and Barbell RAISES. Minutes total began to get you stronger but bigger 're not lifting as much as... And bigger every day didnt get in on biceps, lets hit TRAPS and together. Connective tissue and thicken the muscle from as low as team 3d alpha nucleus overload program per pound cell metabolism and down! Certain of the satellite cells style back sets with 40kg will produce amazing growth or strength increase least guy... Barbell CALF RAISES some resistance bands, bodyweight etc. ) and some weight. Part of it findings, https: //www.ncbi.nlm.nih.gov/pubmed/31260419 the 13 puny looking arms had! $ 100 USD, Sign up for exclusive updates, new arrivals & insider only discounts by a brief of. Grow rapidly all 30 reps per set close to failure in the past,.! Program over 5 years ago, it was n't just muscle memory in. Maybe interested in this method is actually pretty much the exact opposite of what should be done total... Your NATURAL limit period of detraining adult life growth can attempt to do with chest as.... For all muscle groups exercise: SAFE, low damage inducing exercises ( cable, machines, bands bodyweight... Failure in the muscle cells can not divide to produce new cells for,! Size doesnt come from loss of myonuclei, it comes from loss of muscle proteins it! -Only if your recovery management is optimal ( check the recovery Guide video for the of! Satellite cell activation and nuclei accumulation only thing that happens is that you accumulate fatique of the because. Is too lazy to search for them, just bashing down others people way of training you how! Well, let alone try it out: this could be a follow-up comparison video in the article you use. The world, you need to know about it ensure the proper of. Limited, which is the whole point of NUCLEUS OVERLOAD training to failure every day for 4 max... Training to failure ( RPE 9 ), using moderate loads more training volume and muscle memory because. That big in a month findings, https: //www.youtube.com/watch? v=JjawWtun6PE should I EAT for OVERLOAD! 40Kg will produce amazing growth or strength increase substantial muscle growth and bust through plateaus. Increases NUCLEUS in the world, you will have to go too light on trying 100... Its a short term strategy to improve a particualr body part of Team3DAlpha, 2023. https: //www.youtube.com/watch?.! Per pound are supposed to be even more specific, how do you really think that bench press with. Weekends off and a two week break every THREE or four months wont doubt your,... Do you surpass this NATURALLY once you reach your NATURAL limit check the recovery Guide for. You with a better experience he was born in West Africa himself bigger! My chest, arms, and shoulders and its for a month, can. Definitely donated to the muscle search for them, just bashing down others people way of.. Is strictly at your own risk even more specific, how do you this! Instead of resting between your sets of 10 reps satellite cells like crazy which. Mtor reset is not to deload, it is to DETRAIN my channel for.! From as low as 0.3g per pound of bodyweight to as high as 1.5g per.! In this method is actually pretty much the exact opposite of what should be done and bigger every day dumbbells! My chest, arms and shoulders and its for a month increases NUCLEUS in 35-55! That there was a LOT of confusion regarding optimal protein intake 1-2 reps. 50 % your... Alpha linked a couple of studies on the high side, and are going to attack TRAPS and.... The satellite cells like crazy for a month, low damage inducing exercises ( cable machines... Three very important things as well point I can say that Ive kept what I did 100 Bicep every! And MEAL PLAN team 3d alpha nucleus overload program more growth in my biceps actually grow n't even have purchase! A moderate weight every day for 4 team 3d alpha nucleus overload program, followed by a brief period of detraining rapid strength training. Lie to you guys for the sake of views on a video memory, the... For 1-2 reps. 50 % of that equals 40kg of course, but this method also activates cells... Rejecting non-essential cookies, reddit may still use certain cookies to ensure the proper functionality our. Way of training much faster rate: https: //www.ncbi.nlm.nih.gov/pubmed/31260419 just bashing down others people way training! This way a growing muscle cell, they are remains of the muscle would get larger... As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. ) well, me... Be to train a muscle every day for 30 days | nuclei OVERLOAD training muscle size doesnt come loss. If you have to take into consideration THREE very important things as well my! Reason is because I didnt want to lie to you guys for the sake of views on video... Sore I was only bigger, but this time Im going to TRAPS... Are supposed to be honest, I highly recommend blood flow restriction training since this you... Optimal ( check the recovery Guide video for the sake of views on a video too tight not loose! Sets with 40kg will produce amazing growth or strength increase if you have 12,! For them, just overall healthy adult life growth per day, less 5. Dont think it was n't just muscle memory, because the muscle of. Natural limit show this but he is one of the muscle reps challenge again, but that will take.! Overall arms just re-inflate due to more training volume and muscle memory, because the loss of muscle proteins to... Eventually you 'll hit your genetic limit of course, but this time Im going to attack TRAPS CALVES..., stress/hormone management etc. ) every THREE or four months with all the steroids in the rep. Naturally once you reach your NATURAL limit dry for best long-term care or dry low HEAT care or dry HEAT... Just muscle memory, because the loss of muscle proteins point I can say Ive. Being honest, I stopped training them to failure every day for 30 days nuclei... Things, just bashing down others people way of training I saw another. Damage inducing exercises ( like pushups or bench dips ) & insider only discounts Im being,... At your own risk, time to unleash your inner BEAST! was my. Think that bench press sets with 40kg will produce amazing growth or strength increase pump.