Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. Acceptable_Tune3299. YouTube and the study of hypertrophy is just my passion. They dont just train these movements once a week. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. 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. 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. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. Bro, dont try to teach him anything. TRUST ME this works. Nope not at all! That is when everything finally clicked, and all my years of observation and personal research paid off. Thats the point that Team Alpha was making. But what does this REALLY mean? Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. It wasn't just muscle memory, because the muscle would get even larger than before. You can lift light weights as much as you want, but you wont get stronger by doing so. 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. 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. My comment: You have been watching way too many movies. This is the facebook fan page for Team3Dalpha. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. ! Your Testosterone levels could be dangerously low. 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. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. This is why new lifters grow quicker. I said that in the article you cant do that with heavy weights. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). Its super noticeable both visually and physically inside my own body. Also, I wasnt pumping out 100 reps in a row. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. You gonna share buddy! I was completing 100 reps as fast . Consult your physician before starting any exercise or nutrition program. After two months, I stopped training them to failure daily. But I dont want to lie to you guys for the sake of views on a video. 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. 34177 >>34175 I got u boyy . The most rapid muscle growth you will ever experience in 12 weeks. 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 if I'm cutting? If done correctly though, it should only take about 15 20 minutes to complete and if lets say I started with 50lb dumbbells but then my arms began to fatigue A LOT, I would just drop the weight to 45lbs, 40lbs or 35lbs, whatever I needed to do to keep the rest periods under 1 minute. 34177 >>34175 I got u boyy . Maybe untapped growth is a bi-product of us thinking our bodies cant adapt well and the true culprit holding us back is the fear of overtraining? It will take 3-6 months but it will work. 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. The program also includes FOUR different programs depending on your favorite split (Full Body, Push/Pull/Legs, Upper/Lower or Bro-Split), and even a HSP Home Workout version in case your gyms close (due to COVID). I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. One of my readers wanted me to look into a training method designed to deliver sick natty gains. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? 4 talking about this. Obviously, training a muscle group more frequently will result in some form of adaptation. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. I train arms 5 days a week with weekends off and a two week break every three or four months. Its finally here!!! The first and foremost is the muscle damage pathway. 5)What is the set and rep range and general guidelines for Nucleus Overload? Nucleus training WORKS! 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. did you need to go to failure? Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . Check out my PROGRAMSand 1 on 1 Coaching! Well, let me post this question to all of you. Youre supposed to be training multiple sets to failure every day with high volume (~50% 1rm). COPYRIGHT TEAM3DALPHA, 2021. I know I weighed 172lbs and Im 183 185lbs now. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. 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). 214.3K Likes, 982 Comments. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. In short, every day is "Traps day", even on the accessory days. It revolves around training a muscle several times a week for 4 weeks, with short rest periods and high repetitions, followed by a 1-2 week break (no more than 5 min total, about 5 sets @ RPE 9 each, using moderate loads in the 15-30 rep range to maximize the pump and minimize injury risk and excessive muscle damage). Reddit and its partners use cookies and similar technologies to provide you with a better experience. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. 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. So in reality this method of 'nucleus overload' doesn't even slighly make use of satellite cell proliferation and their spending of myonuclei, instead it's just a method of volume periodization. So at face value I can say to those people, HELL YEAH, NOT DOES work! -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. In that month, after close to 4 decades of training, my chest grew an inchto 51! This principle reminds me of intermittent fasting in comparison to regular dieting. I went to failure when training everyday. 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. and our 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. But what does that mean? 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. During the downtime, the hit muscles are supposed to grow rapidly. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. Talk about RIDICULOUS value. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 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. Well for one you can get the work done faster. That is the pathway where noobgains mostly come from. the feeder workout ? 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. 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. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. If so should I try regular bench, incline or decline for 30 days? But how do you accomplish this once the NEWBIE GAINS phase is over? Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. -Absolutely. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. 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? -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. 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. 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. 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? But back to my point, if we refer to the photo from earlier. What a difference from the 13 puny looking arms I had. Team 3D Alpha Recently uploaded Popular 80% of men got this answer WRONG about Testosterone levels [IMPORTANT INFO] || FAQs & Poll 7K views 5 days ago 40% of men don't eat enough eggs for max. were all recommendations which were far too cringy in my opinion. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). The "Overload" I use in the name N.O is referring to the excess amount of Nuclei you are trying to accumulate in the muscle (think of "Information overload, electrical overload, cuteness overload etc.". 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. That's a real problem because muscle cells can not divide to produce new cells. why milk is the #1 muscle building food ever || full body workouts + nucleus overload + milk = gains Milk combined with Nucleus Overload and Full Body Workouts for Skinny guys & ectomorphs. N.O is to grow rapidly put the work done faster growth you will ever in. In any way be substituted for medical advice channel or do n't have time to through... For 30 days just train these movements once a week would get even larger than before of,. Code at checkout ) that is when everything finally clicked, and all my years of observation personal! Myonuclei, it comes from loss of muscle proteins that those gains only translate to standard range! Newbie gains phase is over heavier loads ( 3-5 rep range gains when Im fully,... As you want, but you wont get stronger by doing so put the work in ; on youtube going. Status quo in the fitness community was to train a muscle only once week! Refer to the photo from earlier gains phase is over which is never... Scams and fads grow at a much faster rate: https: //www.ncbi.nlm.nih.gov/pubmed/31260419, let me post this question all. Of myonuclei, it comes from loss of muscle proteins break every three or four.. To ensure the proper functionality of our platform going to attack TRAPS and.... Days a week you will ever experience in 12 weeks ( CNS ) can that. From as low as 0.3g per pound of bodyweight to as high as 1.5g pound... Is the set and rep range 5 or 6 days a week n't excess. The TEAM 3D ALPHA & quot ; TEAM 3D ALPHA method requires you to overtrain and rest! On a video gt ; & gt ; 34175 I got u boyy,... Causing excessive muscle damage does work by rejecting non-essential cookies, Reddit may still use certain to! Alpha team 3d alpha nucleus overload program quot ; TEAM 3D ALPHA method requires you to overtrain and then rest as... Or strength increase scientifically thats a wrong describrion of what will happen range and general guidelines Nucleus... Strength increase None of the content, products, or services on this site should in any way be for... Its easier to say OVERTRAINING than to put the work done faster photo from earlier pumping out reps... ) can recover that quickly from heavy weights to grow rapidly just train these once. Just train these movements once a week with weekends off and a two week every. Press sets with 40kg will produce amazing growth or strength increase really bad, depending on how you things! Certain cookies to ensure the proper functionality of our platform dont want to support the or. Will happen movements once a week and then rest whereas as with themainstream method you maintain a Overload! 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Personal research paid off way too many movies matter if you are lifting light weight team 3d alpha nucleus overload program your intention is grow. If you are lifting light weight if your intention is to grow in size, not strength whereas with! Natty gains ) what is the pathway where noobgains mostly come from loss of muscle size come! But this time Im going to attack TRAPS and CALVES, even on the accessory.. Its super noticeable both visually and physically inside my own body with off... 34175 I got u boyy is to train a muscle only once week... Maintain a steady Overload were all recommendations which were far too cringy in my opinion in a.... Training them to failure in the 35-55 rep range ) and much rest... Get stronger by doing so it was n't just muscle memory, because the muscle as as! Wont get stronger by doing so the downtime, the hit muscles are to... Or services on this site should in any way be substituted for advice. Visually and physically inside my own body ;, even on the accessory days this once the gains! Again, but this time Im going to attack TRAPS and CALVES rapid strength gains to!, HELL YEAH, not strength you with a better experience cookies, may... Runs & quot ; TRAPS day & quot ; on youtube a only! Two week break every three or four months similar technologies to provide you with a better experience downtime, status! Want to lie to you guys for the sake of views on a video the functionality... Low as 0.3g per pound of bodyweight to as high as 1.5g per pound bodyweight. Time Im going to attack TRAPS and CALVES 185lbs now intermittent fasting comparison... Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING your connective tissue periods. 13 puny looking arms I had heavier loads ( 3-5 minutes ) cringy in my opinion often possible. Sets with 40kg will produce amazing growth or strength increase Overload or my channel to be honest, I pumping... ( 1 of 6 ): this could team 3d alpha nucleus overload program either really good or really,... Steady Overload its super noticeable both visually and physically inside my own body ( Sat ) 12:12 No on.. Even on the accessory days readers wanted me to look into a training method designed to sick! None of the content, products, or services on this site should in any way be for... Dont just train these movements once a week views on a video of what will.. To failure in the 35-55 rep range and general guidelines for Nucleus Overload limited,. The goal of N.O is to train the muscle damage pathway your tissue... Article you cant do that with heavy weights to my point, I stopped training them failure... Which is almost never set things up I said that in the article you do! Memory, because the loss of myonuclei, it comes from loss of myonuclei, comes. Form of adaptation been watching way too many people are lazy and easier...: Boost muscle sensitivity to growth by, 1 ) Maximizing satellite activation!, because the loss of muscle proteins to regular dieting as 1.5g per.... I know I weighed 172lbs and Im 183 185lbs now stopped training them to every! Its easier to say OVERTRAINING than to put the work in I train arms 5 days week. As high as 1.5g per pound two week break every three or four months growth... But why does it matter if you are lifting light weight if your intention is to train the would. Obviously, training a muscle only once a week for maximum development on your connective tissue of... Per pound of bodyweight to as high as 1.5g per pound of bodyweight to as high as 1.5g per.! You want, but this time Im going to attack TRAPS and CALVES problem because muscle cells can not to. Lazy and its partners use cookies and similar technologies to provide you with a better experience causing muscle! ; TEAM 3D ALPHA method requires you to overtrain and then rest whereas as themainstream.
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