Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. Replies (1) Options Top. 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. ), genetics, testosterone, dating, Psychology, and race & ethnicity. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Thanks 20/03/21(Sat)16:10 No. I dont think it was specific thing but a synergy of different approaches shocking the muscle. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. Muscles: Ideally 1-2 small or lagging body parts. And by the way, you wont arrive there any quicker compared to a more conservative regime. In short, every day is "Traps day", even on the accessory days. I know I weighed 172lbs and Im 183 185lbs now. 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. Therefore, the overall work is often the same. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. 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 . He explains how mTOR and Nucleus Overload work. 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. That's a real problem because muscle cells can not divide to produce new cells. ALL RIGHTS RESERVED. 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. 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. -First off, Nucleus Overload is free, and always has been. The list was endless. Free Shipping On All US Orders Over $100 USD, Sign up for exclusive updates, new arrivals & insider only discounts. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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 then you stopped for 10 days and it all went away. 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. 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 know that people will never stop looking for the cure to being natural, but even overtraining cannot break the natural limits, for the fact that training does not alter the synthesis of protein in the body to the point where steroid-like results manifest. Also, I wasn't pumping out 100 reps in a row. That is the pathway where noobgains mostly come from. This is why new lifters grow quicker. 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. 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). Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". 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. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. But be careful, most people can't recover from that sort of brutally heavy training long enough for the repeated bout effect to kick in. Well, let me post this question to all of you. 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). There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. 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. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. 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). 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. Well for one you can get the work done faster. 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. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. You gonna share buddy! Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? 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. 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. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. But back to my point, if we refer to the photo from earlier. During the downtime, the hit muscles are supposed to grow rapidly. I dont think this article shouldve been posted, dude. 3)When I take time off to reset my mTOR, should I stop training completely? Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. But I dont want to lie to you guys for the sake of views on a video. -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. Within 2 months, arms had grown to 14 cold. I am not a Doctor or Dietitian. But that wouldnt be very scientific would it? 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. 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). DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. But what does this REALLY mean? But what does this REALLY mean? -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). Because you cant grow bigger muscle by lifting the remote control 10000s times. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. Popular topics. 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. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. 11)Why not just do normal training? Also, I wasnt pumping out 100 reps in a row. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. 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. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. 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. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. The research is clear on that. 34179 >>34177 Yo, are you migan. 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. Reply. TOP 7 Chest Exercises Ranked WORST to BEST! 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! Bro, dont try to teach him anything. 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. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Thanks 20/03/21(Sat)16:10 No. This way a growing muscle cell can obtain more nuclei. I said that in the article you cant do that with heavy weights. 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. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Eventually you'll hit your genetic limit of course, but that will take years. This is called myonuclear domain (MND). 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. 9)Do I have to use blood flow restriction training for Nucleus Overload? Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. The most rapid muscle growth you will ever experience in 12 weeks. Number one, I had an INCREDIBLE PUMP when I filmed that video. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. But who knows, maybe that could be a follow up comparison video in the future. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). Scan this QR code to download the app now. Its believed that by taking time off to re-sensitize your muscles to training, you can undo many of the adaptations that result in The Repeated Bouts Effect, or RBE, which is when similar eccentric exercise results in less damage over time. Top 10 things ) problem because muscle cells can not divide to produce new.... In 12 weeks cells can not allow yourself to overtrain especially if you have a physical job them! Reset my mTOR, should I stop training completely this post to educate some people who are interested! Cell can obtain more nuclei the day I feel like we are only doing this for 30 days updates... Video in the article you cant do that with heavy weights % sports,. Where noobgains mostly come from loss of muscle size doesnt come from of... 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