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. But back to my point, if we refer to the photo from earlier. Each rep range has its own biologically ideal programing style. -There is a difference between overtraining and under recovering. 10)Can I do multiple Nucleus Overload cycles? If doing more than 30 reps per set, use Blood-flow restriction. I need to film a video, RIGHT NOW!! Then they can grow connective tissue and thicken the muscle. original sound - WillIamAndrewRichardson. Now if you're doing N.O to try to increase strength, that is a completely different story. 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. 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. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. 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. -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. This is the facebook fan page for Team3Dalpha. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. The most rapid muscle growth you will ever experience in 12 weeks. 9)Do I have to use blood flow restriction training for Nucleus Overload? ALL RIGHTS RESERVED. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. 34177 >>34175 I got u boyy . So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! I was completing 100 reps as fast . THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. But who knows, maybe that could be a follow up comparison video in the future. BICEPS: The ONLY TWO Exercises You Need For GROWTH! 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 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. 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? DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Then take a mandatory 1-2 week break from ALL training. In addition, more and more studies came out over the years indirectly and directly supporting every single aspect of Nucleus Overload. R.I.P. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. This is why new lifters grow quicker. Not bad things, just overall healthy adult life growth. 4 talking about this. Also, I wasn't pumping out 100 reps in a row. 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. I Did 100 Bicep Curls Every Day For 30 Days - Jed North. YouTube and the study of hypertrophy is just my passion. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). Now, the reason why Im bringing up muscle memory in this video is because my arms used to be a lot bigger a few years ago. Many say that they will try this approach, but very few report back. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. If so should I try regular bench, incline or decline for 30 days? 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. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). This is supposed to activate satellite cells. 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. So did my biceps REALLY grow a quarter inch?Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Tbh, everyone claims their program to be the best if not revolutionary . There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. I went to failure when training everyday. You cant really know who is behind a YouTube comment anyway. I had all kinds of family visiting from Brazil for Thanksgiving, Christmas and New Years and because Im also building a pool, the last 3 weeks have been full of design work, lots of shoveling to redo my irrigation lines and just random other stuff. Use all of the information provided at your own risk. The reason is because I didnt want to have to go TOO light. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. Even with all the steroids in the world, you wont get that big in a month. 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 . As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! 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? I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. I had all kinds of family visiting from Brazil for Thanksgiving, Christmas and New Years and because Im also building a pool, the last 3 weeks have been full of design work, lots of shoveling to redo my irrigation lines and just random other stuff. 7)Won't I overtrain if I do this? Privacy Policy. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. Tbh, everyone claims their program to be the best if not revolutionary . This type of training is becoming more and more popular thanks to a YouTube channel called Team 3D Alpha, although I have heard about similar techniques from other sources too. 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. Avoid the eccentric portion of each rep. But I dont want to lie to you guys for the sake of views on a video. But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. Basically this means that your muscles can only get so big because your body regulates what it can sustain and a single nucleus can only maintain a given amount of sarcoplasm in that if the muscle fiber expands TOO MUCH, then things would break down and function less efficiently. Reply. Training daily was common pre 1920s and guys like george hackenschmidt built lots of muscle but they didnt train to failure nor use more then one set per exercise and used less then 80 %of their max weight. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. ), genetics, testosterone, dating, Psychology, and race & ethnicity. The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. None of these guys trained their muscles or practiced their movements only once or twice a week, yet many of them had body parts that rivaled or surpassed those of natural bodybuilders. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus 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. 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. It's just a hobby for me. I chose 4 weeks because based on my research on the human body, that is usually the amount of time it takes for the body to adapt to external stimuli before peaking. 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. 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). Log in to follow creators, like videos, and view comments. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? Try actually listening next time you want to diss a training routine. You clearly havent even watched the videos. Observe. Obviously, training a muscle group more frequently will result in some form of adaptation. What about muscle damage? -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. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. 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. I know that there was A LOT in this article. 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. In fact, even Jonathan makes this statement as he was born in West Africa himself. Because you cant grow bigger muscle by lifting the remote control 10000s times. This is where nucleus overload training works in theory, it's claimed that constant training over a long period of time without real rest will force the muscle cells to overload the number of nuclei and finally causes great hypertrophy of the muscle when rested. Therefore, you will have to lift weights that are 50-60% of your max. 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. I train arms 5 days a week with weekends off and a two week break every three or four months. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. if i tell you, i have to kill you quote, Genetics, testosterone, dating, Psychology, and have been researching it for years... 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