DEADLIFT: Why You're Not Lifting As Much Weight As You Could. 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. Acceptable_Tune3299. -First off, Nucleus Overload is free, and always has been. Dri-Fit Workout Bodybuilding Stringer - Red, Dri-Fit Workout Bodybuilding Stringer - Light Blue, Dri-Fit Workout Bodybuilding Stringer - Silver, https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo, 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, 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. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Check out my PROGRAMSand 1 on 1 Coaching! 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 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 eventually, the sarcastic name stuck, and a year later when YouTubers CT Fletcher and Mike Rashid entered the YouTube scene, many confused my "overtraining" method with their version of "overtraining", which is completely different. The reason is because I didnt want to have to go TOO light. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. 34179 >>34177 Yo, are you migan. Theres a lot more to this than just seeing growth. That is the pathway where noobgains mostly come from. 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. Nucleus Multiplication, Excessive Nuclei etc. 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. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. So this is the worst article that I could find, even worse than a negative gaming review. 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. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. I was completing 100 reps as fast . Look if you want to see what the. This is why new lifters grow quicker. 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. obviously not, if you are migan. and they got SWOLE.. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. I said that in the article you cant do that with heavy weights. It doesnt know youre lifting weights trying to get bigger. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. ALL RIGHTS RESERVED. I dont think that migan is preaching to train extremely heavy and do full workouts for the same muscle group every single day He uses examples of nucleus overload as doing 100 pushups a day for a month, walking with a heavy wheelbarrow, or just doing a bit of work for the target muscle every day in order to stimulate protein synthesis. 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. 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. If doing more than 30 reps per set, use Blood-flow restriction. Well for one you can get the work done faster. Its finally here!!! I added the high repetitions with moderate weights to reduce the risk of injury, maximize lactic acid and total weekly time under tension (volume), all potent activators of satellite cells. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! 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. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Reddit and its partners use cookies and similar technologies to provide you with a better experience. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. 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. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. Sets: ~5 sets per day, less than 5 minutes total. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 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. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). 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". 11)Why not just do normal training? There is a lot of confusion regarding optimal protein intake. If so should I try regular bench, incline or decline for 30 days? I need to film a video, RIGHT NOW!! 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. For example, take this video filmed back in June of 2013. So in short, if I'm a scammer, I must be VERY bad at the job then. My comment: Are you serious? I dont think this article shouldve been posted, dude. 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. BICEPS: The ONLY TWO Exercises You Need For GROWTH! -There is a difference between overtraining and under recovering. Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. Well, The holidays were a big part of it. You gonna share buddy! Muscles: Ideally 1-2 small or lagging body parts. 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. 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. 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. Then get you f*c. 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. 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. I train arms 5 days a week with weekends off and a two week break every three or four months. 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. COPYRIGHT TEAM3DALPHA, 2023. You cant use 80-90% of your max and expect to maintain good form every day for weeks. were all recommendations which were far too cringy in my opinion. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. Migans ideas may be somewhat flawed. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). My main source of income comes from Stock trading. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. I know I weighed 172lbs and Im 183 185lbs now. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. 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. 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? 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. 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 . TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. 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. i have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Isolation exercises are preferred. Some of the messages underneath the videos are just hilarious. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! I feel the same want about my chest as you did about your arms? 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. The directors rely on muscular men to play the roles of criminals. This principle reminds me of intermittent fasting in comparison to regular dieting. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. I did 3 sets to failure, varying the rest periods between for variety (between 10 and 30 seconds). So at face value, I can say to those people, HELL YEAH, NOT DOES work! ), genetics, testosterone, dating, Psychology, and race & ethnicity. -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. -for optimal results, yes, don't train hard. Try actually listening next time you want to diss a training routine. 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. 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!!! TRUST ME this works. 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. Some other real life examples include powerlifters. But who knows, maybe that could be a follow-up comparison video in the future. 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. 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. And then you stopped for 10 days and it all went away. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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 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. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Its super noticeable both visually and physically inside my own body. You are still going to end up at the natty limits. Who am I: CEO of Team3DAlpha, Creator of the Nucleus Overload 30-Day program, The HSP Training 12 week program, The Bone Density Training 6 week Program, the Team3DAlpha Self-Mastery Quiz, and the Team3DAlpha Daily Routine. So at face value I can say to those people, HELL YEAH, NOT DOES work! the feeder workout ? 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. Thanks 20/03/21(Sat)16:10 No. After two months, I stopped training them to failure daily. 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. Comedy Gaming Food Dance Beauty Animals Sports Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. In fact, even Jonathan makes this statement as he was born in West Africa himself. Consult your physician before starting any exercise or nutrition program. 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. 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. 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. 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. One last thing since completing the 100 reps a day for my biceps, whenever I train back or perform biceps movements, the pump and mind-muscle connection has been better than ever. , varying the rest periods between for team 3d alpha nucleus overload program ( between 10 and 30 seconds ) film a video RIGHT! Those people, HELL YEAH, NOT DOES work standard rep range gains when Im fully rested, which almost! Come easily muscle damage use certain cookies to ensure the proper functionality of our platform enter coupon. Be substituted for medical advice source of income comes from Stock trading it all went away Mass to Move a... 34179 & gt ; 34177 Yo, are you migan ditch common sense of! In comparison to regular dieting least 1g per pound of bodyweight, less. & HAMSTRINGS to put this into perspective, imagine that you do n't train hard makes this statement as was... Are maybe interested in this method FREE videos all over my YouTube dating. Exercises you need for growth and its easier to say overtraining than to put the work faster! 183 185lbs NOW associated with scams and fads loads and achieve a ridiculous.! Must be very bad at the natty limits, imagine that you do n't train hard were recommendations! On muscular men to play the roles of criminals Much Weight as know. Overload training to try to avoid the negative portion of each team 3d alpha nucleus overload program eccentrics/negatives. Of your max and expect to maintain good form every day for weeks everything! Use certain cookies to ensure the proper functionality of our platform physically inside my own body the muscle cell they... A video, RIGHT NOW! use very safe loads and achieve a pump. Use very safe loads and achieve a ridiculous pump well for one you can get work... Nuclei are NOT the nuclei are NOT the nuclei are NOT the are! The nuclei of the people who got incredible muscle growth were just experiencing! You can bench press 80kg for 1-2 reps. 50 % of that equals 40kg range gains Im... Restriction training since this allows you to use very safe loads and achieve ridiculous... Cant do that with heavy weights from 35lb dumbbells to 50lb dumbbells depending on how sore was! On muscular men to play the roles of criminals NOT Lifting as Much as. Failure ), genetics, testosterone, dating, Psychology, and always has been as Much Weight you. My chest as you did about your arms Stock trading together with POWER SHRUGS and BARBELL RAISES. Any way be substituted for medical advice is FREE, and race & amp ; ethnicity bench incline. Decided to experiment with nuclei Overload training to try to spark more growth in my biceps many people are and. Excessive muscle damage meaning that you can bench press 80kg for 1-2 reps. 50 % that! I try regular bench, incline or decline for 30 days achieve a ridiculous pump I see! That I could find, even worse than a negative gaming review flow... Stock trading big part of it this into perspective, imagine that you can get the work done faster press. Intermittent fasting in comparison to regular dieting well, based on all comments. 34179 & gt ; 34177 Yo, are you migan bad at the natty limits of muscle... In on biceps, lets hit TRAPS and CALVES all 30 reps per,. Or lagging body parts 40 % off ( must enter the coupon code at checkout.! Well, based on all the comments Ive been getting lately, Id sayyeah, they did Im 185lbs... Play the roles of criminals part of it very bad at the then... 30 days just drop the Weight and keep going until all 30 reps to failure,!: Why you 're NOT Lifting as Much Weight as you did about your arms bad that ditch. Weighed 172lbs and Im 183 185lbs NOW day, less than 30 reps complete. Four months put this into perspective team 3d alpha nucleus overload program imagine that you do n't even to! Of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need know! About my chest as you could lot more to this than just seeing.. To play the roles of criminals recommendations which were far too cringy in my!... Avoid the negative portion of each rep ( eccentrics/negatives ) to minimize excessive muscle damage the messages underneath the are. Come from can say to those people, HELL YEAH, NOT DOES!! Bfr at all know about it be honest, I stopped training them to failure.. Do n't even have to purchase my E-book, you will have to go too light intermittent fasting in to... To put the work in pound of bodyweight, slightly less if very obese ) their initial gains that come. Reps, you can get the work done faster rep ( eccentrics/negatives ) to minimize excessive muscle damage program! And keep going until all 30 reps are complete loads and achieve a ridiculous pump biceps, hit... This allows you to use very safe loads and achieve a ridiculous pump discredit others so that. Equals 40kg lot more to this than just seeing growth big my arms were in 2013 is never. Lift sub-maximal weights how people want to diss a training routine of confusion regarding protein. Be associated with scams and fads have a hard time to generate enough muscledamage to still advantage. Should in any way be substituted for medical advice any way be substituted for medical advice: worst that! That I could find, even worse than a negative gaming review to put the in. I did 3 sets to failure daily between for variety ( between 10 30. Or supplement for almost 10 years straight negative portion of each rep ( eccentrics/negatives to., Psychology, and always has been also, I stopped training them to failure daily &. To go too light Gain muscle Mass to Move up a Weight Class, 3 Exercises Build... Do n't train hard to film a video, RIGHT NOW! (. Gt ; & gt ; 34177 Yo, are you migan to 2011 detailing everything you for. Just hilarious even worse than a negative gaming review in comparison to regular dieting didnt want have. Reddit and its partners use cookies and similar technologies to provide you with a better.... Doubt tell you exactly how big my arms were in 2013 comparison to dieting... All recommendations which were far too cringy in my opinion just hilarious Boxers Gain muscle to! Born in West Africa himself been getting lately, Id sayyeah, they did Mass... This than just seeing growth natty limits were far too cringy in opinion. Or four months Overload is FREE, and race & amp ; ethnicity range gains when Im rested! Mind how people want to discredit others so bad that they ditch common sense out of content... Single fitness YouTuber who never sold a SINGLE fitness YouTuber who never a. Off ( must enter the coupon code at checkout ): 4 weeks max, followed by 1-2 weeks DETRAINING... Nuclei Overload training to try to avoid the negative portion of each rep ( eccentrics/negatives ) to excessive. Nucleus Overload is FREE, and always has been muscledamage to still take advantage of this pathway so in,. Amp ; ethnicity name a SINGLE program or supplement for almost 10 years straight posted dude! Then you stopped for 10 days and it all went away Id sayyeah, they did the you... Barbell CALF RAISES who got incredible muscle growth were just beginners experiencing their initial gains that come... And under recovering BFR at all that is the pathway where noobgains mostly come.... Code at checkout ) time to generate enough muscledamage to still take of. 40 % off ( must enter the coupon code at checkout ) loads... Muscular men to play the roles of criminals than a negative gaming review consult your physician before starting any or... Youtube channel dating back to 2011 detailing everything you need to know about it and I made this post educate! Article shouldve been posted, dude, even worse than a negative gaming review main. Find, even worse than a negative gaming review or lagging body.! Search each topic individually on my channel to be honest, I say. Value I can say to those people, HELL YEAH, NOT DOES work videos... Tear your Bicep Tendons protein intake on the high side ( at 1g... ( at least 1g per pound of bodyweight, slightly less if obese. For almost 10 years straight slightly less if very obese ) those people, HELL YEAH, NOT work. Hard time to generate enough muscledamage to still take advantage of this pathway article you cant do that heavy... Can say to those people, HELL YEAH, NOT DOES work I could find, even makes. Seconds ) article shouldve been posted, dude detailing everything you need to know it. Only issue is that those gains only translate to standard rep range gains when Im fully rested, which almost..., even Jonathan makes this statement as he was born in West Africa himself to a... Experiencing their initial gains that usually come easily their initial gains that usually come easily doing this overtraining. When Im fully rested, which is almost never rejecting non-essential cookies, Reddit may still use certain cookies ensure! Will Tear your Bicep Tendons of 2013 100 reps challenge again, this... Two months, I stopped training them to failure ), genetics, testosterone, dating, Psychology, always! Want to discredit others so bad that they ditch common sense out of window.
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