TOP 7 Chest Exercises Ranked WORST to BEST! I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. You have 12 weeks, time to unleash your inner BEAST !! Reply. If you insist on going to the gym anyway, keep it light, dont go near failure. 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. https://www.youtube.com/watch?v=JjawWtun6PE. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. For example, take this video filmed back in June of 2013. So Olympic weight lifters (its an actual sport) who do heavy squats and deadlifts and shoulder press and olympic lifts every single day must be very weak. ), genetics, testosterone, dating, Psychology, and race & ethnicity. You have to take into consideration THREE very important things as well. So getting back to my list, lets start with #1 which is NEWBIE GAINS and Im going to do my best to keep my explanations as simple as possible. 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. To make things clear, there are different mechanisms to achieve musclegrowth. But how do you accomplish this once the NEWBIE GAINS phase is over? And people wont doubt your findings , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2930527/, myonuclei are definitely donated to the muscle cell. original sound - WillIamAndrewRichardson. Even with all the steroids in the world, you wont get that big in a month. What if I'm cutting? 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. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! They have higher cell metabolism and break down bones and cartilage. Consult your physician before starting any exercise or nutrition program. 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. Naturally the muscle will just grow to it's myonuclear domain limit, then you need to cause more muscle damage to get more mynuclei in the muscle, this way the muscle can grow bigger again. 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. 2)How many reps (or how heavy should I go) on Nucleus Overload? Many say that they will try this approach, but very few report back. 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. I also threw in a full customizable anabolic 7-day Meal Plan ($50 value), Nutrition guide ($10 value), Macro guide ($10 value), and Recovery guide ($20 value), and more. Of course muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. Thanks 20/03/21(Sat)16:10 No. 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 then you stopped for 10 days and it all went away. 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). If you recommended anything else, you were ridiculed and accused of making people "overtrain". Mar 5, 2021 - (Nucleus Overload Training) Nuclei Satellite Cells and Muscle Growth Shout out to @Team 3D Alpha he's been talking about this method of training for alm. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Muscles: Ideally 1-2 small or lagging body parts. 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. 4)Do you need a caloric surplus for Nucleus Overload? It blows my mind how people want to discredit others so bad that they ditch common sense out of the window. 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. My problem area is now my show off area. Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. So this is the worst article that I could find, even worse than a negative gaming review. This principle reminds me of intermittent fasting in comparison to regular dieting. Its a short term strategy to improve a particualr body part. 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. The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. Of course muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. It doesnt know youre lifting weights trying to get bigger. Classic racerback style back. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. So in my case, I would say the last 6 or 7 months have been the best dedication to training Ive had in YEARS and I know I can still do even better. 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. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. 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). Both approaches appear equal when it comes to long term progress. 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. This belief is the result of propaganda. That extra nucleus exists only in his head placebo. Correct form of this type training will do for you Google the Russian Lion George Hackenschmidt.In his Book The Way to Live he advocated training up to six days a week.Not only did he get to around 220 pounds in bodyweight but he got strong to.He advocated not training to failure.And people back then trained with 60 to 70 percent of their max and slowly increased the weight and they all trained whole body back then for example like: Military press, barbell curl ,floorpress ,clean,squat,pullover, calf raises,stiff legged dead lift,bentpress,wristroller and would use 1 to 3 sets, Your email address will not be published. Try actually listening next time you want to diss a training routine. 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. Privacy Policy. -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. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). Also, I wasnt pumping out 100 reps in a row. Isolation exercises are preferred. 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. ALL RIGHTS RESERVED. 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 was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. So the theory is that if you take time OFF, your muscles will be more susceptible to damage and as a result more prone to accumulating new myonuclei, and primed for greater total hypertrophy. 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. For more information, please see our In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. 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. Designed For: Bodybuilding, Cross-fits, Cardio. Even when Nucleus Overload finally went viral back in 2016 (5 years ago), friends thought I was crazy for refusing to capitalize on the opportunity. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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. Years later (around 2014-2015), I also stumbled upon Blood flow-restriction training, which was an absolute gold mine and supported all of my findings about Nucleus Overload. In addition to this, they train with very high frequency and very high weekly volumes, effectively doing a form of Nucleus Overload year after year. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . The official Team3DAlpha Reddit. One of my readers wanted me to look into a training method designed to deliver sick natty gains. I knew this was bullshit all along, simply because ever since I was a kid, some of the most muscular people I had ever seen always followed a very high frequency training approach, regardless of genetics. 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? At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. Why? 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. I was completing 100 reps as fast . 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. My main source of income comes from Stock trading. Talk about RIDICULOUS value. Because you cant grow bigger muscle by lifting the remote control 10000s times. 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. YouTube and the study of hypertrophy is just my passion. I am not a Doctor or Dietitian. 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