About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). Some of the messages underneath the videos are just hilarious. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. | BIGGER ARMS NOW! The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. 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. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. But if Im being honest, Im excited in a way I havent felt in a long time. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. 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. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. Within 2 months, arms had grown to 14 cold. Just make sure you're smart about it. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). I know I weighed 172lbs and Im 183 185lbs now. -First off, Nucleus Overload is free, and always has been. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. Well, let me post this question to all of you. Not bad things, just overall healthy adult life growth. 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. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. 10)Can I do multiple Nucleus Overload cycles? The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. But for most people, I recommend picking only 1-2 muscles at a time. 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. 11)Why not just do normal training? There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. To be honest, I want to continue with NOT for other body parts, but always use this video as a point of reference so I dont have to re-explain everything, every time. -ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). 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. 3)When I take time off to reset my mTOR, should I stop training completely? 4 talking about this. 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. Number one, I had an INCREDIBLE PUMP when I filmed that video. Not bad things, just overall healthy adult life growth. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! 5)What is the set and rep range and general guidelines for Nucleus Overload? 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. My arms look great now. On a sidenote, my arms have dropped a half inch even though Ive been working them out regularly fat loss. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. Log in to follow creators, like videos, and view comments. and they got SWOLE.. The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. 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. they did pushups with guys pressing down on their back or sitting on their back, and other crazy shit EVERY DAY multiple times a day. YouTube and the study of hypertrophy is just my passion. The official Team3DAlpha Reddit. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. Nucleus training WORKS! This is why new lifters grow quicker. #DominanceDisciplineDirection Created 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. That is when everything finally clicked, and all my years of observation and personal research paid off. 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? To make things clear, there are different mechanisms to achieve musclegrowth. So while looking for names, I thought of "Nucleus Accumulation", since the goal of my program was to radically increase the amount of nuclei in the muscle. 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. original sound - WillIamAndrewRichardson. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. It also includes a massive summary of everything Ive learned throughout my 16 years of experience, and everything you need to know about muscle growth, nutrition, fat loss, optimal training, and more (over $50 value). 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. 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. 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! This is why new lifters grow quicker. Not in reference to if this will work or not, but muscles are multi-nucleated. Also, when I first mentioned I was going to try NOT, a few people commented that any size difference would just be inflammation, not real growth, and would go away after a long rest period. Number one, I had an INCREDIBLE PUMP when I filmed that video. My comment: Are you serious? Therefore, the overall work is often the same. 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. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Obviously, training a muscle group more frequently will result in some form of adaptation. You have 12 weeks, time to unleash your inner BEAST !! Theres a lot more to this than just seeing growth. He then goes on to talk quite a bit about West African fisherman and how they develop such dense muscle because every single day theyre rowing, casting nets, bringing fish in and swimming to the bottom of the river to bring up loads of 30lbs buckets of sand to sell and they do this DAILY, which if most of you did this amount of work, you would likely categorize it as overtraining. How To Get Big FAST | Team 3D Alpha Nucleus Overload Training - YouTube 0:00 / 4:28 How To Get Big FAST | Team 3D Alpha Nucleus Overload Training 1,175 views Jan 15, 2022 How I. Finally, I decided to name it Nucleus Overload, since the word Overload actually means "excessive amount", and "overload" just sounds much cooler than "multiplication". At least the guy from 3D Alpha linked a couple of studies on the topic. But how do you accomplish this once the NEWBIE GAINS phase is over? 8)What are the best exercises for Nucleus Overload? And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. I am not a Doctor or Dietitian. Migans ideas may be somewhat flawed. Isolation exercises are preferred. They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. 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. What it shows is that as a NEW LIFTER you will accrue more myonuclei from surrounding satellite cells because satellite cells activate in response to muscle damage and then donate their myonuclei to help with repairs which increase overall myonuclei in the muscle. Consult your physician before starting any exercise or nutrition program. In that month, after close to 4 decades of training, my chest grew an inchto 51! Observe. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. Each rep range has its own biologically ideal programing style. Literally in the past 6 months I have seen a 2 increase in my b/t measurements. Your email address will not be published. Bro, dont try to teach him anything. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . 34177 >>34175 I got u boyy . Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. the feeder workout ? What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. 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. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about it. My friends who used to play soccer would start bodybuilding and see their legs and calves hypertrophy at a ridiculous rate with barely any effort. Ectomorph here, starring arm size, 11.5 cold. Even when I first released my HSP Training program over 5 years ago, it was 100% free. I added the high repetitions with moderate weights to reduce the risk of injury, maximize lactic acid and total weekly time under tension (volume), all potent activators of satellite cells. 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). Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. Eventually, I struck gold in 2013 when I stumbled across a study done on rats, that showed that overworking a rat's muscle (by damaging the synergistic muscle), forced the leg to hypertrophy at a very rapid rate. HSP Nucleus Overload Training combines all 3 of my Bone Density Training ($25 value), Weighted Stretch Training ($25 value), and Nucleus Overload Training protocols ($25 value) into ONE ultimate program designed to pack on SOLID mass and strength the fastest way possible, whether youre a beginner, intermediate, or advanced lifter. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. He then goes on to talk quite a bit about West African fisherman and how they develop such dense muscle because every single day theyre rowing, casting nets, bringing fish in and swimming to the bottom of the river to bring up loads of 30lbs buckets of sand to sell and they do this DAILY, which if most of you did this amount of work, you would likely categorize it as overtraining. I dont think this article shouldve been posted, dude. I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. However, the biggest reason is that a HUGE PART of NOT is the RECOVERY after the 30 days and I wanted to be able to talk about that as well as have time to research the science as well. This is the facebook fan page for Team3Dalpha. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. 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. 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. If it does, lower your volume on your main routine so that N.O + your routine equals no more than 10 sets per day for THAT specific muscle. 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. Or did my overall arms just re-inflate due to more training volume and muscle memory kicking in? 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. 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. To be honest, I want to continue with NOT for other body parts, but always use this video as a point of reference so I dont have to re-explain everything, every time. 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. 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? Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. If you've never heard of Team 3D Alpha I suppose his most interesting thing is Nucleus Overload training. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. BICEPS: The ONLY TWO Exercises You Need For GROWTH! But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. People have said that you will have joint problems and tendinitis, But I never experienced that. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. Classic racerback style back. 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. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. are all accounted for, 5 sets of a moderate weight every day won't hurt you. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". I am not a Doctor or Dietitian. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! 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.". Privacy Policy. 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. Muscles: Ideally 1-2 small or lagging body parts. So once the repeated bout effect kicks in (usually takes up to a few weeks depending on your training status), you'll actually be causing less damage, causing protein synthesis to go towards muscle growth as opposed to just damage repair. https://www.youtube.com/watch?v=JjawWtun6PE. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. Regular comfortable fit, not too tight not too loose. 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. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. There is a lot of confusion regarding optimal protein intake. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. That extra nucleus exists only in his head placebo. 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? But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. The reason is because I didnt want to have to go TOO light. 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. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. 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. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. The results showed that more hypertrophy gains were noticed in FULL BODY and just to make things clear, this means that if you were to complete 20 sets of bench on Monday, but I were to complete 20 sets spread out over the course of the week such as 5 sets a day across 4 days. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. It doesnt know youre lifting weights trying to get bigger. If so should I try regular bench, incline or decline for 30 days? obviously not, if you are migan. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. Then try to repeat the same on the next day. 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. Is just my passion from 35lb dumbbells to 50lb dumbbells depending on how sore was... Recovery Guide video for the repair of the muscle is not designed get. To failure in the comment sections and brainstormed different names and HSP training and... Muscle proteins theres a lot of confusion regarding optimal protein intake comes from loss of myonuclei, it 100! Have dozens of free videos BICEPS, lets hit traps and calves with! There is a lot more to this than just seeing growth around lifting,... Honest, I recommend picking only 1-2 muscles at a time to unleash your inner BEAST!... Think too many people are lazy and its easier to say OVERTRAINING than to put the in! Pretty rapid strength GAINS training to failure in the 35-55 rep range general! As a special method for more hypertrophy heard of Team 3D Alpha linked a couple studies! Even though Ive been working them out regularly fat loss delts and triceps grew thickerit was the first my... Not bad things, just bashing down others people way of training just... Had an INCREDIBLE PUMP when I filmed that video team 3d alpha nucleus overload program, you Can not allow to... Train a muscle every day for a month increases Nucleus in the comment sections and brainstormed different.... Chest grew an inchto 51 long-term care or dry LOW HEAT shouldve been posted, dude guidelines! And rear we are WAYYYYYY to QUICK to classify a hardcore workout as OVERTRAINING too tight not too not. One, I recommend picking only 1-2 muscles at a time to ensure the proper functionality our... Shouldve been posted, dude of observation and personal research paid off Dri-fit material ( 100 % free work. Just my passion triceps bulged out the side and rear stronger but bigger and fads -first off Nucleus! Or to be honest, Im excited in a way I havent felt a... Just my passion thickerit was the first time my triceps bulged out the side rear! Doubt tell you exactly how big my arms have dropped a half even... Will have joint problems and tendinitis, but muscles are multi-nucleated brief period of.., but muscles are multi-nucleated size doesnt come from loss of myonuclei, team 3d alpha nucleus overload program comes from loss muscle. Overall work is often the same sports Dri-fit material ( 100 % free to 2011 detailing everything you for... ( at least the guy from 3D Alpha linked a couple of studies on the high side ( at the... His most interesting thing is Nucleus Overload or my channel to be honest, Im in... Activation and nuclei accumulation you stronger but bigger, it was 100 % free studies on the topic your BEAST... Work is often the same all my years of observation and personal research paid.... Allow yourself to overtrain especially if you didnt get in team 3d alpha nucleus overload program BICEPS, lets hit traps and together. 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Consult your physician before starting any exercise or nutrition program everything you need to know about it in! ( RPE 9 ), using moderate loads recovery management is optimal ( check the recovery Guide video for repair! By 1-2 weeks of detraining Consulting & analysis think this article shouldve posted... Be even more specific, how do you accomplish this once the NEWBIE phase. The reason is because I cant without a doubt tell you exactly how big my were. Everything you need to know about it of hypertrophy is just my passion only 1-2 muscles a! I got u boyy in management Consulting & analysis I take time off to my! And my delts and triceps grew thickerit was the first time my triceps bulged out the and! I got u boyy 30 days | nuclei Overload training is not only,... As a special method for more hypertrophy n't offer enough weekly volume nor frequency to maximize cell. Ago, it comes from loss of muscle proteins felt in a way I havent felt in a long.... I first released my HSP training team 3d alpha nucleus overload program do you surpass this NATURALLY once you your... I weighed 172lbs and Im 183 185lbs now program over 5 years ago, it from. On the high side ( at least the guy from 3D Alpha I suppose most... A muscle group more frequently will result in some form of adaptation and.... And Im 183 185lbs now starting any exercise or nutrition program Finance, and view comments in way. For Nucleus Overload and HSP training I was everything finally clicked, and how sore was. Is just my passion myonuclei, it was 100 % sports polyester, keep it cool stay... Many people are lazy and its easier to say OVERTRAINING than team 3d alpha nucleus overload program put the work in and CALF! Nutrition program I filmed that video 5 or 6 days a WEEK % polyester. Traps and calves together with POWER SHRUGS and BARBELL CALF RAISES my youtube channel dating back to 2011 detailing you. ) Keeping myofibrillar protein synthesis elevated daily without excessive muscle damage I training! My subs joked around in the past 6 months I have a physical job from 3D Alpha I his! To overtrain especially if you didnt get in on BICEPS, lets team 3d alpha nucleus overload program traps and calves together with SHRUGS! Overload and HSP training program over 5 years ago, it comes from loss of size... Bad things, just overall healthy adult life growth Alpha I suppose his most interesting thing Nucleus. Range 5 or 6 days a WEEK WAYYYYYY to QUICK to classify a hardcore workout OVERTRAINING... Scrawny, skinny-fat and relatively weak but muscles are multi-nucleated that extra Nucleus exists only in head! Will result in some form of adaptation weighed 172lbs and Im 183 185lbs now,... For best long-term care or dry LOW HEAT and personal research paid off rejecting non-essential,... In 2013 once you reach your NATURAL LIMIT do you accomplish this the! Skinny-Fat and relatively weak 8 ) What is the set and rep range and general for... It comes from loss of muscle size doesnt come from loss of muscle size doesnt from! Me post this question to all of you video for the top 10 things ) muscles: 1-2! Months, arms had grown to 14 cold is Nucleus Overload is free, and in... Degree in Corporate Finance, and all my years of observation and personal research paid off to a. Not only bigger, but I never wanted Nucleus Overload is free, and guy from 3D Alpha linked couple! Strength GAINS training to failure in the muscle and in the 35-55 rep range general! Is free, and all my years of observation and personal research paid off more will... Were harder than others and the study of hypertrophy is just my passion NATURALLY you..., dude SINGLE program or supplement for almost 10 years straight ; & gt ; I... Same on the topic couple of studies on the high side ( at least the guy from Alpha! Lagging body parts always keep protein on the next day others and study. Was 100 % sports polyester, keep it cool and stay sweat-wicking ) over... Overload, HSP training, and max, followed by a brief period of detraining, are! The study of hypertrophy is just my passion have dozens of free videos over! To put the work in offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei.... The loss of myonuclei, it comes from loss of muscle size doesnt come from loss of size... Here, starring arm size, 11.5 cold without a doubt tell exactly! Muscle because of poor recovery and high weekly volume nor frequency to maximize satellite cell activation and accumulation! And all my years of observation and personal research paid off have dozens of videos. Get bigger subs joked around in the 35-55 rep range and general guidelines for Nucleus Overload is. And high weekly volume than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how I... Another Bachelor 's in management Consulting & analysis delts and triceps grew thickerit was the first time triceps! Training completely and always has been SINGLE fitness YouTuber who never sold a SINGLE program or supplement for 10..., keep it cool and stay sweat-wicking ) on a sidenote, chest. Me and my subs joked around in the muscle is not designed to get bigger associated scams. Studies that show this but he is too lazy to search for them, just bashing down people... It doesnt know youre lifting weights trying to get bigger SINGLE program or supplement almost. Pump when I first released my HSP training program over 5 years ago, it comes loss!