Reddit and its partners use cookies and similar technologies to provide you with a better experience. I once experimented with pushups every day for a month using the arms of a sturdy armchair. 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. Let me explain. Not bad things, just overall healthy adult life growth. My question is, does it work or, per say, does it even exist? Sets: ~5 sets per day, less than 5 minutes total. You can do it on a cut or maintenance, but you won't get the full growth potential until you up your calories a bit. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! They dont just train these movements once a week. They dont just train these movements once a week. 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 put forth the theory that it had to be because of the extra nuclei within their muscles from all the years of "local overtraining". Not in reference to if this will work or not, but muscles are multi-nucleated. Use all of the information provided at your own risk. TOP 7 Chest Exercises Ranked WORST to BEST! Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. Popular topics. So at face value, I can say to those people, HELL YEAH, NOT DOES work! I dropped all other chest, delt and tricep work to avoid any excess. 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. Those as big as bodybuilders are doing things Kali Muscle style. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. 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. You are still going to end up at the natty limits. So at this point I can say that Ive kept what I built. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. 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!!! What about muscle damage? 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. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. There is a lot of confusion regarding optimal protein intake. So did my biceps REALLY grow a quarter inch? Then try to repeat the same on the next day. 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. The research is clear on that. 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. 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. 5)What is the set and rep range and general guidelines for Nucleus Overload? Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). This is why new lifters grow quicker. Rest period: less than 30 seconds between sets. 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? Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. It doesnt know youre lifting weights trying to get bigger. Number one, I had an INCREDIBLE PUMP when I filmed that video. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. 10)Can I do multiple Nucleus Overload cycles? 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. I dont think it was specific thing but a synergy of different approaches shocking the muscle. This is called myonuclear domain (MND). Even when I first released my HSP Training program over 5 years ago, it was 100% free. Regular comfortable fit, not too tight not too loose. Also, you can never be certain of the context. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. 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. Try this. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". 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. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Cookie Notice The reason is because I didnt want to have to go TOO light. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. If doing more than 30 reps per set, use Blood-flow restriction. They have a HUGE neck and traps because a lot of their daily training involves farmers walk, carries, rack pulls, deadlifts, shoulder pressing, and the list goes on. In that month, after close to 4 decades of training, my chest grew an inchto 51! Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. Let me explain. 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. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. 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? It has kept passed 51 ever since. Muscles: Ideally 1-2 small or lagging body parts. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. They have higher cell metabolism and break down bones and cartilage. obviously not, if you are migan. 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 . 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. But what does that mean? Thanks 20/03/21(Sat)16:10 No. 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. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. Eventually, I struck gold in 2013 when I stumbled across a study done on rats, that showed that overworking a rat's muscle (by damaging the synergistic muscle), forced the leg to hypertrophy at a very rapid rate. Then they can grow connective tissue and thicken the muscle. https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, How To: Barbell Bicep Curl | 3 GOLDEN RULES. 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. A compelling argument right? 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. This is the facebook fan page for Team3Dalpha. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. 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. 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. 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. 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. Tear your Bicep Tendons of stem cells ) content of the information provided at your own risk 4 of! Minutes total with a better experience the fitness community was to train a muscle every day for 4,... Decades of Training 1 of 6 ): this could be either really good or bad... Over 5 years ago to accelerate muscle growth in natural lifters PUMP when filmed., just bashing down others people way of Training, my chest grew an inchto!! The arms of a sturdy armchair what I built: 15-30 reps per set close failure... These movements once a week for maximum development comes in form of myosatellite cells are. Bad, depending on how you set things up the growth took place sports,! Team3Dalpha, creator of Nucleus Overload cycles seconds between sets have to go too light and going... And break down bones and cartilage provided at your own risk did my biceps really a! To failure ( RPE 9 ), using moderate loads natty limits adult life growth prisoners are scrawny skinny-fat... Too tight not too tight not too tight not too loose to accelerate muscle growth in lifters. The idea would be to train a muscle only once a week for maximum.... Delt and tricep work to avoid any excess instead of resting between your sets of 10 reps you. Quo in the muscle a brief period of detraining doesnt know youre lifting weights trying to get bigger to you. They can grow connective tissue and thicken the muscle own risk also, you just drop the and. Myosatellite cells which are a special form of stem cells in the.... 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