original sound - WillIamAndrewRichardson. Number one, I had an INCREDIBLE PUMP when I filmed that video. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. 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. Please note, comments need to be approved before they are published. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. Goal: Boost muscle sensitivity to growth by, 1) Maximizing satellite cell activation & Nuclei incorporation into muscle. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. To make things clear, there are different mechanisms to achieve musclegrowth. 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. were all recommendations which were far too cringy in my opinion. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! So at face value, I can say to those people, HELL YEAH, NOT DOES work! Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. It wasn't just muscle memory, because the muscle would get even larger than before. My comment: You have been watching way too many movies. ALL RIGHTS RESERVED. In that month, after close to 4 decades of training, my chest grew an inchto 51! 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? Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. 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. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. 34179 >>34177 Yo, are you migan. I said that in the article you cant do that with heavy weights. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. COPYRIGHT TEAM3DALPHA, 2021. Instead they use the Volume/Fatique Pathway where you manipulate Musclefatique, Recovery and Volume to force adaption by Hypertrophy. 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. 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. 50-60% of 1RM or even less have to be used. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Do I think nucleus overload works maybe and maybe not, but to just dismiss it as bro science without backing your claim up is no better than trying to preach a new idea. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. Moreover, the satellite cell (muscle stem cells) content of the overworked leg also drastically increased, before the growth took place. This is simply broscience. -Absolutely. The reason is because I didnt want to have to go TOO light. After two months, I stopped training them to failure daily. Ge. But i think that more people need to investigate training protocols based around higher frequency. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. Heck Ive spent more in a shirt , I dont know about training the same part for a month straight , but hell , what is there to loose but $50 , then I can make an informed decision, you should do the same , that way u can give a valid review ,. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . You cant use 80-90% of your max and expect to maintain good form every day for weeks. But who knows, maybe that could be a follow up comparison video in the future. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. 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. Some people will maybe have great results with this method, but please don't get fooled and think the results of this type of training have anything to do with nucleus overload training. ALL RIGHTS RESERVED. It's just a hobby for me. That extra nucleus exists only in his head placebo. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). 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. For example, take this video filmed back in June of 2013. Classic racerback style back. 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 see, theres quite a bit of research that talks about the effects of de-training your muscles with time off in order to re-sensitize yourself to muscle damage. -There is a difference between overtraining and under recovering. 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. | BIGGER ARMS NOW! The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. Log in to follow creators, like videos, and view comments. 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. -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. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. I once experimented with pushups every day for a month using the arms of a sturdy armchair. But back to my point, if we refer to the photo from earlier. Required fields are marked *. 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. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. He doesnt look at real world exampleshes just an ignorant gym rat that follows his beliefs religiously(no offense for the author of the article). 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. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 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. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. You can also subscribe without commenting. Finally, I had to give my program a name. 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. Isolation exercises are preferred. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. Some other real-life examples include powerlifters. If you insist on going to the gym anyway, keep it light, dont go near failure. Also, you can never be certain of the context. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. 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!!! Team3DAlpha assumes no liability for any damages that may occur as a result of the implementation or use of the products or services offered herein. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. 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. Try this. This is the facebook fan page for Team3Dalpha. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. Remember, the goal of mTOR reset is not to deload, it is to DETRAIN. Until all 30 reps are complete been on the HIGH side, and good... To go too light activation & Nuclei team 3d alpha nucleus overload program into muscle generate enough muscledamage still! Are different mechanisms to achieve musclegrowth muscle stem cells ) content of the.! Many others then rest whereas as with themainstream method you maintain a steady overload sets 10... 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