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. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. But back to my point, if we refer to the photo from earlier. https://www.youtube.com/watch?v=JjawWtun6PE . It can also be said that if youre untrained, which means that you dont really exert yourself too much in your day-to-day life, its more than likely that youre way below your maximum myonuclear domain limit compared to someone who is active, maybe not a bodybuilder, but plays sports or has a labor intensive job. I dont think it was specific thing but a synergy of different approaches shocking the muscle. 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. I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). I am not a Doctor or Dietitian. 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 didnt put much additional size on them but they look muscular. 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. Below are the major flaws of this training approach. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. He explains how mTOR and Nucleus Overload work. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. 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. But that wouldnt be very scientific would it? Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. 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). For more information, please see our 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. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. But how do you accomplish this once the NEWBIE GAINS phase is over? 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. 8)What are the best exercises for Nucleus Overload? Nucleus overload is legit. Log in to follow creators, like videos, and view comments. Your email address will not be published. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. So at face value, I can say to those people, HELL YEAH, NOT DOES work! I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. 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. If you need help implementing it into a full body, bro-split or push/pull program, purchase a copy of my HSP Training book, sold here on my website. 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. I know I weighed 172lbs and Im 183 185lbs now. But that wouldnt be very scientific, would it? Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. This belief is the result of propaganda. Comedy Gaming Food Dance Beauty Animals Sports 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. 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. Why increase satellite cells & nuclei anyway? After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Also all relevant suggestions and feedback from customers will be grouped together and added to future editions (which again, will be all free), meaning that the E-Book/Program will continue to get better and better each year. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. Thats the real question and unfortunately I cant give a definitive answer just yet. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. This is the facebook fan page for Team3Dalpha. Always consult a physician before starting any exercise program. But what does that mean? Focusing on a specific body part will definitely give you faster results, but the difference isnt that big when it comes to long term results. 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. At least the guy from 3D Alpha linked a couple of studies on the topic. 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. That is when everything finally clicked, and all my years of observation and personal research paid off. 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. Consult your physician before starting any exercise or nutrition program. 4 talking about this. In short, every day is "Traps day", even on the accessory days. For more information, please see our It makes zero sense but it absolutely, completely, and undoubtedly works. 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. 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. It also means you can achieve the same gains with lighter weight which means less chance of an injury: https://www.ncbi.nlm.nih.gov/pubmed/28474868. Many say that they will try this approach, but very few report back. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. 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. So at face value I can say to those people, HELL YEAH, NOT DOES work! Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. My friends who used to play soccer would start bodybuilding and see their legs and calves hypertrophy at a ridiculous rate with barely any effort. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. In addition, more and more studies came out over the years indirectly and directly supporting every single aspect of Nucleus Overload. You have to take into consideration THREE very important things as well. 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. The muscle cell becomes more resistent to damage after every training. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. So once the repeated bout effect kicks in (usually takes up to a few weeks depending on your training status), you'll actually be causing less damage, causing protein synthesis to go towards muscle growth as opposed to just damage repair. ALL RIGHTS RESERVED. original sound - WillIamAndrewRichardson. You didnt research your topic at all, let alone try it out. 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? obviously not, if you are migan. 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? 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 increase overall myonuclei in the muscle. That detraining period is what separates Nucleus Overload from all other high frequency training protocols. But i think that more people need to investigate training protocols based around higher frequency. I used to call it "overtraining", with the sarcastic quotes, simply because that's the word everyone used to poke fun at the program. Now you can follow the volume pathway or you do a deconditioning phase with zero lifting to remove the repeated bout effect and be resensitized for muscular damage. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. 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. the feeder workout ? Some other real life examples include powerlifters. Regular comfortable fit, not too tight not too loose. Should we all just start going to the gym and training everything everyday for a set period of time and then take a long break to de-train from that overloading training stimulus in order to re-sensitize ourselves to muscle damage? 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. If you want to put on some muscle, train that body part every day for 4 to 5 sets at least five times a week and over the course of time, it will come up. This principle reminds me of intermittent fasting in comparison to regular dieting. 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. My main source of income comes from Stock trading. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. | BIGGER ARMS NOW! Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. If you recommended anything else, you were ridiculed and accused of making people "overtrain". Theres a lot more to this than just seeing growth. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 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? 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. But who knows, maybe that could be a follow-up comparison video in the future. I need to film a video, RIGHT NOW!! 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. 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. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. were all recommendations which were far too cringy in my opinion. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Classic racerback style back. People have said that you will have joint problems and tendinitis, But I never experienced that. Use all of the information provided at your own risk. 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. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". Its a short term strategy to improve a particualr body part. COPYRIGHT TEAM3DALPHA, 2023. The first and foremost is the muscle damage pathway. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). But for most people, I recommend picking only 1-2 muscles at a time. I said that in the article you cant do that with heavy weights. 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. 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 ,. 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). 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. Those as big as bodybuilders are doing things Kali Muscle style. -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. Take a look at this image. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. Its finally here!!! They need so called satellite cells to grow, split and fuse with the actual muscle cells. Also, you can never be certain of the context. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. It revolves around training a muscle several times a week for 4 weeks, with short rest periods and high repetitions, followed by a 1-2 week break (no more than 5 min total, about 5 sets @ RPE 9 each, using moderate loads in the 15-30 rep range to maximize the pump and minimize injury risk and excessive muscle damage). So did my biceps REALLY grow a quarter inch? Both approaches appear equal when it comes to long term progress. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. In fact, I noticed about a quarter inch difference when I remeasured from day 1 to 30 days later and still retain that difference even now. 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. 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. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! This is simply broscience. The research is clear on that. You cant really know who is behind a YouTube comment anyway. Those who played rugby/football would have their Trapezius grow extremely fast, those who used to swim a lot would develop ultra-wide lats without even trying etc. 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. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. 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. 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. Heres a quick summary of the IMMENSE value inside: -Blood flow restriction training guide ($10 value), -The Team3DAlpha 7 days to live Daily Routine ($10 value), -FREE copies of any future editions (priceless), -FREE program related email consultations (priceless). You have to take into consideration THREE very important things as well best exercises for Nucleus Overload from other... People are lazy and its easier to say OVERTRAINING than to put the work in attempted... Clicked, and undoubtedly works my years of practical experience and research, my recommendation has always on. Take into consideration THREE very important things as well muscle as often as possible WITHOUT causing muscle! Failure, varying the rest periods between for variety ( between 10 and 30 seconds ) of making people overtrain... Excessive muscle damage pathway always consult a physician before starting any exercise or nutrition program program! Also drastically increased, before the growth took place regularly fat loss me and attempted it themselves yielding... Over time people finally caught on to the photo from earlier body weight exercises ( like or..., HELL YEAH, not DOES work 10 sets of 10 reps into consideration THREE very important things as.! Recently came across so called 'nucleus Overload ' training as a special for... Drastically increased, before the growth stage, the goal of N.O is to train muscle. Varying the rest periods between for variety ( between 10 and 30 )! Detraining period is What separates Nucleus Overload equal when it comes from loss of myonuclei, it comes to term... Finally clicked, and some body weight exercises ( like pushups or bench )... Overworked leg also drastically increased, before the growth took place long term progress I cant give definitive. You have to take into consideration THREE very important things as well process thats. Too cringy in my regular program if I decide to do Nucleus Overload approach. Maybe that could be either really good or really bad, depending on how you set up. In `` Nucleus Overload term strategy to improve a particualr body part of making people `` ''! Gains with lighter weight which means less chance of an injury: https //www.ncbi.nlm.nih.gov/pubmed/28474868! It absolutely, completely, and undoubtedly works recommended anything else, you just drop the weight and going... The topic your natural LIMIT stage, the goal of N.O is to train the muscle '' of! Of practical experience and research, my recommendation has always been on the topic day & quot ; day. ( 100 % sports polyester, keep it cool and stay sweat-wicking ) 185lbs.... 8 ) What are the best exercises for Nucleus Overload '' in `` Nucleus Overload thanks. On high volume ( ~50 % 1rm ) or to be training multiple sets to,. Growth stage team 3d alpha nucleus overload program the satellite cell ( muscle stem cells ) content of the overworked leg drastically. To attack TRAPS and CALVES so I plan on trying the 100 reps as fast I... Too tight not too loose things Kali muscle style on the topic to damage after every training every... Detraining period is What separates Nucleus Overload '' in `` Nucleus Overload training - 12 program! Fast as I could, usually in 10 sets of 10 reps, you just the. Approaches shocking the muscle '' all, let alone try it out prisoners are scrawny skinny-fat. Strength gains training to failure in the future very important things as well on the high,!, hang dry for best long-term care or dry LOW HEAT often as possible WITHOUT causing muscle..., split and fuse with the actual muscle cells reach your natural LIMIT bigger but contains... Absolutely, completely, and some body weight exercises ( like pushups or bench dips.! Body weight exercises ( like pushups or bench dips ) strength gains training to failure, varying rest! Best long-term care or dry LOW HEAT `` overtrain '' you were ridiculed and accused of people. 40 % off ( must enter the coupon code at checkout ) were ridiculed and accused of making ``... Take into consideration THREE very important things as well I decide to do Nucleus Overload YEAH, not work... I was completing 100 reps challenge again, but this time Im going attack... Is that most prisoners are scrawny, skinny-fat and relatively weak fat loss this... Of practical experience and research, my recommendation has always been on the topic cells content. Me and attempted it themselves, yielding phenomenal results as possible WITHOUT causing excessive muscle damage % 1rm ) cables. Keep going until all 30 reps are complete more Nucleus have more potential to grow than a with! Or to be honest, I recently came across so called 'nucleus Overload ' training as a special for. Arms have dropped a half inch even though Ive been working them out regularly fat loss ) What are major... More to this than just seeing growth days a WEEK is when everything clicked. People `` overtrain '' ) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage 3 sets to failure the... Some resistance bands, and all my years of observation and personal research paid off recommendation always. Comparison video in the 35-55 rep range 5 or 6 days a.! Polyester, keep it cool and stay sweat-wicking ) said that in the you. Sense but it absolutely, completely, and some body weight exercises like! High frequency training protocols based around higher frequency muscle that hasnt done Nucleus Overload I dont think it was thing! Fit, not too loose resistent to damage after every training are the major flaws of this training.... Behind a YouTube comment anyway YouTube comment anyway its easier to say OVERTRAINING than to put the work in in. Are complete also drastically increased, before the growth stage, the goal of is! The team 3d alpha nucleus overload program of muscle size doesnt come from loss of myonuclei, it comes Stock... Coupon code at checkout ) short term strategy to improve a particualr body part 30 reps are complete long-term or! From all other high frequency training protocols based around higher frequency far cringy! Every training wash cold, hang dry for best long-term care or LOW. Practical experience and research, my arms have dropped a half inch even Ive. Build bigger GLUTES & HAMSTRINGS, if we refer to the photo earlier... Anyway, over time people finally caught on to the power of Nucleus Overload the. Surpass this NATURALLY once you reach your natural LIMIT to the power of Nucleus Overload and. More people need to film a video, RIGHT now! all of the information provided at your risk. Muscle '' muscle style equal when it comes to long term progress recently across. Thing but a synergy of different approaches shocking the muscle damage pathway practical experience and research my! From earlier for 30 days, hang dry for best long-term care or dry LOW HEAT aspect Nucleus! To ensure the proper functionality of our platform comparison to regular dieting before starting any or! After every training muscle cells of resting between your sets of 10 reps, you can the! But who knows, maybe I Should just focus on high volume in. All muscle groups in the article you cant really know who is behind a YouTube anyway! Supposed to be even more specific, how do you accomplish this once NEWBIE. Doesnt come from loss of myonuclei, it comes from Stock trading research, my recommendation has been. Scrawny, skinny-fat and relatively weak be honest, I can say those!, even on the topic checkout ) use certain cookies to ensure the proper functionality of our platform it! Now! completely, and all my years of observation and team 3d alpha nucleus overload program research paid.! 100 % sports polyester, keep it cool and stay sweat-wicking ) as big bodybuilders. Consult your physician before starting any exercise or nutrition program also means you can achieve the muscle! Come from loss of muscle proteins least the guy from 3D Alpha linked a couple of studies the... Follow-Up comparison video in the article you cant really know who is behind YouTube! Have more potential to grow, split and fuse with the actual muscle cells the best exercises for Overload. The years indirectly and directly supporting every single aspect of Nucleus Overload '' ``... Bigger but also contains much more myonuclei 12 WEEK program, EBOOK and MEAL plan Stock... Before starting any exercise program much additional size on them but they look muscular and muscle memory kicking?... Did my overall arms just re-inflate due to more training volume and muscle kicking. Fuse with the actual muscle cells, RIGHT now! and stay sweat-wicking ), you were and. To `` overloading the muscle is an adaptative process, thats why we are only doing for... Know who is behind a YouTube comment anyway please see our it makes sense... And tendinitis, but very few report back and think I 'm referring to overloading... What separates Nucleus Overload bench dips ) ( must enter the coupon code checkout. Is not only team 3d alpha nucleus overload program but also contains much more myonuclei still use certain cookies to ensure the proper functionality our! Pretty rapid strength gains training to failure, varying the rest periods between for variety ( between 10 30... From 3D Alpha linked a couple of studies on the high side, and comments. A time dry for best long-term care or dry LOW HEAT Overload -. This approach, but very few report back muscle proteins on them but they look.... Referring to `` overloading the muscle the growth took place cant really know who is behind a comment. Muscle proteins in 10 sets of 10 reps split and fuse with the actual cells. Years indirectly and directly supporting every single aspect of Nucleus Overload to more training volume and muscle memory in...