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. 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. The directors rely on muscular men to play the roles of criminals. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. I dropped all other chest, delt and tricep work to avoid any excess. Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. 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. If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. 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. you described many different training styles, which was the crucial one which had the most impact? Your email address will not be published. Theres a lot more to this than just seeing growth. 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. Back to top. The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . Bro, dont try to teach him anything. Let me explain. Required fields are marked *. and they got SWOLE.. 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. 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. 7)Won't I overtrain if I do this? The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Comedy Gaming Food Dance Beauty Animals Sports Nucleus training WORKS! But back to my point, if we refer to the photo from earlier. So at face value I can say to those people, HELL YEAH, NOT DOES work! 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! When a Muclefiber grows it increases in size and a myonucleus in the muscle has to 'take care' of a bigger domain of cell plasma within the musclecell. Go to the gym and do a 55 workout with 80% of your max. 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? I know I weighed 172lbs and Im 183 185lbs now. This is why new lifters grow quicker. The list was endless. You clearly havent even watched the videos. Exercise: SAFE, low damage inducing exercises (cable, machines, bands, bodyweight etc.). Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? 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. Also, I wasn't pumping out 100 reps in a row. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. 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. It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. 3)When I take time off to reset my mTOR, should I stop training completely? TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". 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). 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! 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. 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. 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!!! But for most people, I recommend picking only 1-2 muscles at a time. That's why I take SO many breaks from YouTube (for months at a time, sometimes up to a year) whenever I want, even though it CRUSHES my views and stops my channel from growing. 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. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. 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. 34179 >>34177 Yo, are you migan. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. TRUST ME this works. the feeder workout ? 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. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. Choosing a selection results in a full page refresh. But remember, BFR is superior to normal training ONLY if you use VERY light loads (less than 30-40% of your 1RM, or more than 30 reps per set). Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. The results showed that more hypertrophy gains were noticed in FULL BODY and just to make things clear, this means that if you were to complete 20 sets of bench on Monday, but I were to complete 20 sets spread out over the course of the week such as 5 sets a day across 4 days. In order to submit a comment to this post, please write this code along with your comment: 5f854578cd8df9261a21bd3a7ac654e0, TREN: The Tale of Riki Violino Only $0.99 (Book Promo). The reason is because I didnt want to have to go TOO light. Watch on. 11)Why not just do normal training? Thats the point that Team Alpha was making. But what does that mean? 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. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. So in short, if I'm a scammer, I must be VERY bad at the job then. They dont just train these movements once a week. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. 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. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. 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. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. If you insist on going to the gym anyway, keep it light, dont go near failure. COPYRIGHT TEAM3DALPHA, 2023. Talk about RIDICULOUS value. But I dont want to lie to you guys for the sake of views on a video. obviously not, if you are migan. 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. and our 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. But that wouldnt be very scientific would it? 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. Others came forth with their own personal stories about how they experienced the same phenomenon. I know that there was A LOT in this article. If you have further questions on the topic, checkout my YouTube channel where I have a gazillion videos on the topic. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. #DominanceDisciplineDirection Created This principle reminds me of intermittent fasting in comparison to regular dieting. You reach your NATURAL LIMIT how do you surpass this NATURALLY once you reach your NATURAL LIMIT a OVERLOAD. So in short, if we refer to the gym anyway, keep it light, go... With lighter weight which means less chance of an injury: https //www.ncbi.nlm.nih.gov/pubmed/28474868... 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