For more information, please see our Sets: ~5 sets per day, less than 5 minutes total. 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). Warning!! You gonna share buddy! 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. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). COPYRIGHT TEAM3DALPHA, 2023. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. So at this point I can say that Ive kept what I built. You have 12 weeks, time to unleash your inner BEAST !! You have to take into consideration THREE very important things as well. 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. Therefore, the overall work is often the same. This is called myonuclear domain (MND). 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. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. Heres a quick summary of the IMMENSE value inside: -Blood flow restriction training guide ($10 value), -The Team3DAlpha 7 days to live Daily Routine ($10 value), -FREE copies of any future editions (priceless), -FREE program related email consultations (priceless). YouTube and the study of hypertrophy is just my passion. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. 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. I can take your training to the NEXT LEVEL! 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. HSP NUCLEUS OVERLOAD PROGRAM Team3DAlpha Programs HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN $84.99 $379.99 It's finally here!!! So if you train every day with medium intensity and load, I'll guaranty you, there will no muscle damage happen after 3-4 days of doing this. 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. Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). In fact, a really great video for you to check out later is by Jonathan Migan of Team 3D Alpha called The Best Video Ever On How To Build Muscle Naturally where he talks a lot about real life examples of NOT and goes over a lot of recent studies that now prove it does have truth based in science. My comment: You have been watching way too many movies. You have to take into consideration THREE very important things as well. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. https://www.youtube.com/watch?v=JjawWtun6PE. Please note, comments need to be approved before they are published. 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. You are still going to end up at the natty limits. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Try this. 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.In fact, even though I was 10lbs lighter, I looked thicker all over and its only recently that I feel like Im getting back to where I was. But back to my point, if we refer to the photo from earlier. 34179 >>34177 Yo, are you migan. re: FDA prosecution letters have been sent out to all US SARMs dealers.. Bro, dont try to teach him anything. It doesnt know youre lifting weights trying to get bigger. Finally, I had to give my program a name. 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. Cookie Notice 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. Always consult a physician before starting any exercise program. -for optimal results, yes, don't train hard. 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. This is why new lifters grow quicker. 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. The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. The most rapid muscle growth you will ever experience in 12 weeks. 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. -First off, Nucleus Overload is free, and always has been. Go to the gym and do a 55 workout with 80% of your max. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. Ge. 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. Those as big as bodybuilders are doing things Kali Muscle style. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . But how do you accomplish this once the NEWBIE GAINS phase is over? Youre argument in this comment is that even if it works, and faster, it doesnt give it legitimacy because we will all reach the natty limit in the end. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. obviously not, if you are migan. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. I didnt put much additional size on them but they look muscular. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Thats the point that Team Alpha was making. It has kept passed 51 ever since. People highly underestimate the body's ability to adapt to stress. 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). He explains how mTOR and Nucleus Overload work. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. Focusing on a specific body part will definitely give you faster results, but the difference isnt that big when it comes to long term results. Is this something I can attempt to do with chest as well? Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. 34177 >>34175 I got u boyy . 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. 5)What is the set and rep range and general guidelines for Nucleus Overload? Some of my favorite parts of the video are when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills every day with all their merchandise and even though they were undereating and thin in their upper body, their legs were still really developed, especially their quads. 10)Can I do multiple Nucleus Overload cycles? One last thing since completing the 100 reps a day for my biceps, whenever I train back or perform biceps movements, the pump and mind-muscle connection has been better than ever. 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. A compelling argument right? HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. and our The official Team3DAlpha Reddit. Tbh, everyone claims their program to be the best if not revolutionary . For example, take this video filmed back in June of 2013. Many say that they will try this approach, but very few report back. 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). Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? 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. Each rep range has its own biologically ideal programing style. Popular topics. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. At least the guy from 3D Alpha linked a couple of studies on the topic. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. This is simply broscience. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. But that wouldnt be very scientific would it? Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. I am not a Doctor or Dietitian. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. Now you can follow the volume pathway or you do a deconditioning phase with zero lifting to remove the repeated bout effect and be resensitized for muscular damage. Cookie Notice Regular comfortable fit, not too tight not too loose. My problem area is now my show off area. BICEPS: The ONLY TWO Exercises You Need For GROWTH! Reddit and its partners use cookies and similar technologies to provide you with a better experience. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. 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! -There is a difference between overtraining and under recovering. READ THE RULES BEFORE POSTING. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. But what does this REALLY mean? 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 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. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. 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. This belief is the result of propaganda. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. I look much thicker in my chest, arms, and shoulders and its for a few reasons. 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. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. In fact, for my first 9 years on YouTube (from 2011 to 2020), I never sold a SINGLE program, although I had around 40-50K subscribers at a time. Below are the major flaws of this training approach. you described many different training styles, which was the crucial one which had the most impact? 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? Muscles: Ideally 1-2 small or lagging body parts. And the best part, is that the new nuclei (where DNA resides and protein synthesis begins) donated by the satellite cells to the overworked muscle (resulting in hyperplasia) didn't go away even after the rats were detrained. 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 back to my point, if we refer to the photo from earlier. Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. But that wouldnt be very scientific, would it? Another thing that I noticed was that when those same athletes or workers would join the bodybuilding scene even years after quitting their sports/fields, the muscle they used to "overtrain" would not only regain its former size quickly (muscle memory), but it would surpass it at an even faster rate. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. Literally in the past 6 months I have seen a 2 increase in my b/t measurements. Sources vary from as low as 0.3g per pound of bodyweight to as high as 1.5g per pound. 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. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". Even when I had only 10K subscribers, people kept asking me to release a program or even open a Patreon so that they could support the channel, and despite the temptation, my answer was ALWAYS no. He explains how mTOR and Nucleus Overload work. You cant use 80-90% of your max and expect to maintain good form every day for weeks. A compelling argument right? They dont just train these movements once a week. ), genetics, testosterone, dating, Psychology, and race & ethnicity. 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. Does the amount of cytoplasm within a muscle fiber controlled by a single myonucleus, wont breach its threshold. 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. Muscle protein synthesis peaks after 24 48 hours so it makes sense that in order to see more growth we need to train the same muscle groups multiple times a week like in full body workouts. Dri-Fit Workout Bodybuilding Stringer - Red, Dri-Fit Workout Bodybuilding Stringer - Light Blue, Dri-Fit Workout Bodybuilding Stringer - Silver, https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo, https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, 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. The muscle cell becomes more resistent to damage after every training. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. If doing more than 30 reps per set, use Blood-flow restriction. Prisoners are not as massive as you think. ALL RIGHTS RESERVED. Those who played rugby/football would have their Trapezius grow extremely fast, those who used to swim a lot would develop ultra-wide lats without even trying etc. Here is why: the Satellite Cells are mainly activated by muscular damage. 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. Small or lagging body parts TWO exercises you need to be honest, had!, but very few report back to generate enough muscledamage to still take advantage of this training approach team 3d alpha nucleus overload program. Bad, depending on how sore I was a child, and shoulders and its for a few reasons:! 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