So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. 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. Not bad things, just overall healthy adult life growth. Let me explain. Hallo, I recently came across so called 'nucleus overload' training as a special method for more hypertrophy. The research is clear on that. 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. 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). ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese). If you want to put on some muscle, train that body part every day for 4 to 5 sets at least five times a week and over the course of time, it will come up. 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. 7)Won't I overtrain if I do this? Good luck, and dominate! Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. That argument doesnt make any sense. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. Try this. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. 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. 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. 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!!! Therefore, the overall work is often the same. Well, let me post this question to all of you. I know that there was A LOT in this article. Some other real-life examples include powerlifters. 5)What is the set and rep range and general guidelines for Nucleus Overload? But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. and they got SWOLE.. Eventually you'll hit your genetic limit of course, but that will take years. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. I train arms 5 days a week with weekends off and a two week break every three or four months. Privacy Policy. 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. He is one of the only known figures pushing that online. The first and foremost is the muscle damage pathway. TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. 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. Well, based on all the comments Ive been getting lately, Id sayyeah, they did. 9)Do I have to use blood flow restriction training for Nucleus Overload? It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. This is supposed to activate satellite cells. What I did experience was that my forearms began to get sore around the time that I start training every day. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Not in reference to if this will work or not, but muscles are multi-nucleated. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. Cookie Notice So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. You can lift light weights as much as you want, but you wont get stronger by doing so. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. Reps/Load: 15-30 reps per set close to failure (RPE 9), using moderate loads. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. Then take a mandatory 1-2 week break from ALL training. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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. 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. Nuclei overload training is the idea that you train a muscle every day for a month or so, followed by a one to two week total break. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. I look much thicker in my chest, arms, and shoulders and its for a few reasons. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. They dont just train these movements once a week. Also, you can never be certain of the context. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. 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!!! 214.3K Likes, 982 Comments. ALL RIGHTS RESERVED. In fact, even Jonathan makes this statement as he was born in West Africa himself. 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. Also all relevant suggestions and feedback from customers will be grouped together and added to future editions (which again, will be all free), meaning that the E-Book/Program will continue to get better and better each year. Wouldnt a muscle with more nucleus have more potential to grow than a muscle that hasnt done nucleus overload? 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. So basically full body splits Vs. bro splits which is something the majority of us already know and accepted to be true: https://www.ncbi.nlm.nih.gov/pubmed/27102172, But then the information collected was taken one step further in a more recent study in 2019 where two groups of men were given the same amount of TRAINING VOLUME, but one group consisted of traditional SPLIT training where the other did full body workouts. 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. you described many different training styles, which was the crucial one which had the most impact? 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. 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. Therefore, you will have to lift weights that are 50-60% of your max. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. Just look at the way Truth Seeker the website owner is replying to the comments, he clearly has no idea what hes talking about. Its believed that by taking time off to re-sensitize your muscles to training, you can undo many of the adaptations that result in The Repeated Bouts Effect, or RBE, which is when similar eccentric exercise results in less damage over time. That is the pathway where noobgains mostly come from. 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. Is this something I can attempt to do with chest as well? Muscle cells can not split them self. Even with all the steroids in the world, you wont get that big in a month. Go to the gym and do a 55 workout with 80% of your max. For example, take this video filmed back in June of 2013. Its a short term strategy to improve a particualr body part. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. 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. Compared to all my other muscles, Ive always felt like my biceps are lagging, and if what Ive been doing wasnt working, trying something else seemed like the best alternative. 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