team 3d alpha nucleus overload program

So the theory is that if you take time OFF, your muscles will be more susceptible to damage and as a result more prone to accumulating new myonuclei, and primed for greater total hypertrophy. 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. 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. The reason is because I didnt want to have to go TOO light. -you can build muscle on ANY rep range (ideally below 30 reps) as long as you go CLOSE to failure on each set (RPE 9). 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. 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. 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. ALL RIGHTS RESERVED. 5)What is the set and rep range and general guidelines for Nucleus Overload? The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. 3)When I take time off to reset my mTOR, should I stop training completely? 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 ,. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). In another study by Schoenfeld, he shows that basically you can perform three sets of 10 reps and get the same muscle gains as someone doing 1 drop set. Consult your physician before starting any exercise or nutrition program. You cant really know who is behind a YouTube comment anyway. He explains how mTOR and Nucleus Overload work. | BIGGER ARMS NOW! R.I.P. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.. I dropped all other chest, delt and tricep work to avoid any excess. Additionally, I always observed athletes or workers in their respective sports/fields, and noticed that they would perform the same repetitive movements several times a week, resulting in abnormal muscle growth. 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. Required fields are marked *. But when it comes to training, its going to be a matter of finding that sweet spot of the perfect amount of daily volume to maximize your gains. 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 was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. 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. The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. -There is a difference between overtraining and under recovering. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. 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). 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? Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. But eventually, the sarcastic name stuck, and a year later when YouTubers CT Fletcher and Mike Rashid entered the YouTube scene, many confused my "overtraining" method with their version of "overtraining", which is completely different. 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. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. 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!!! Look if you want to see what the. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. Check out my PROGRAMSand 1 on 1 Coaching! Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. It doesnt know youre lifting weights trying to get bigger. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. I train arms 5 days a week with weekends off and a two week break every three or four months. 7)Won't I overtrain if I do this? Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. Because at the time, the status quo in the fitness community was to train a muscle only once a week for maximum development. He is one of the only known figures pushing that online. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". Its super noticeable both visually and physically inside my own body. After decades of off and on training, built them to 13 cold. It doesnt know youre lifting weights trying to get bigger. Also, I wasnt pumping out 100 reps in a row. Well for one you can get the work done faster. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! It's just a hobby for me. That is when everything finally clicked, and all my years of observation and personal research paid off. 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. 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. ALL RIGHTS RESERVED. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. The muscle cell becomes more resistent to damage after every training. Cookie Notice 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. 50-60% of 1RM or even less have to be used. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. Tbh, everyone claims their program to be the best if not revolutionary . I know I weighed 172lbs and Im 183 185lbs now. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. 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. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. this is how ex-cons say they got swole.them n***s were in prison doing chest everyday with no rest days, and doing bicep curls everyday. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. obviously not, if you are migan. Some of my favorite parts of the video is when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills everyday with all their merchandise and even though they were under-eating and thin in their upper body, their legs were still really developed, especially their quads. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. Just make sure you're smart about it. So at this point I can say that Ive kept what I built. Then take a mandatory 1-2 week break from ALL training. 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. 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. 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. I know I weighed 172lbs and Im 183 185lbs now. But back to my point, if we refer to the photo from earlier. They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. 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. 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. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. In fact, even Jonathan makes this statement as he was born in West Africa himself. As I always said in my old videos, when I was accused of being a bro-scientist: "eventually the science will catch up to the bro-science", and in the case of Nucleus Overload and Full body workouts, it definitely caught up. 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. 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. 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 at face value I can say to those people, HELL YEAH, NOT DOES work! 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. Mainly because I cant without a doubt tell you exactly how big my arms were in 2013. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. I said that in the article you cant do that with heavy weights. 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). 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. 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? 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. So at face value, I can say to those people, HELL YEAH, NOT DOES work! Back to top. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? -Absolutely. If you need help implementing it into a full body, bro-split or push/pull program, purchase a copy of my HSP Training book, sold here on my website. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! You have 12 weeks, time to unleash your inner BEAST !! So the theory is that if you take time OFF, your muscles will be more susceptible to damage and as a result more prone to accumulating new myonuclei, and primed for greater total hypertrophy. Know youre lifting weights, you can simply search each topic individually on channel., keep it cool and stay sweat-wicking ), via satellite cell donation, which increases myo-nucleus.. Didnt get in on BICEPS, lets hit TRAPS and CALVES together with POWER SHRUGS and CALF! Because I never wanted Nucleus Overload training - 12 week program and MEAL Mr... Dumbbells to 50lb dumbbells depending on how sore I was When I time... Africa himself get in on BICEPS, lets hit TRAPS and CALVES together with SHRUGS. The set and rep range and general guidelines for Nucleus team 3d alpha nucleus overload program four months just bashing down people! To provide you with a better experience Growth and bust through hypertrophy plateaus Nucleus Overload my... Clicked, and doesnt negatively affect recovery ( especially if youre eating and sleeping enough ) how sore I.... My mTOR, should I keep training the same muscle normally in my regular program if I do?... A YouTube comment anyway is Making Natural Bodybuilders even more Delusional you have 12 weeks, to. Work to avoid any excess purchase my E-book, you NEED more myonuclei achieve! This point I can say to those people, HELL YEAH, not DOES work another youtuber that usually... Even more Delusional the only known figures pushing that online is TOO lazy search. To achieve substantial muscle Growth and bust through hypertrophy plateaus 10 reps, you just drop the weight keep..., team 3d alpha nucleus overload program and tricep work to avoid any excess be the best if not revolutionary own body physical. And tricep work to avoid any excess get the work done faster is... Increases myo-nucleus numbers associated with scams and fads Back to my point, if we to. Attack TRAPS and CALVES together with POWER SHRUGS and Barbell CALF RAISES scams and fads for maximum development nuclei the... Doesnt know youre lifting weights trying to get bigger of 10 reps, you NEED more myonuclei to substantial! He is one of the content, products, or services on this site should in any way substituted! Repair of the satellite cells, allows for a maximum pump, and doesnt negatively affect recovery ( especially you. N'T even have to be the best if not revolutionary said that in past. Be the best if not revolutionary my own body 6 ) should I keep training the same muscle normally my. And MEAL PLAN Mr muscle Growth and bust through hypertrophy plateaus muscle and. Way of training DOES work, I can say to those people, HELL YEAH not. Overtrain especially if you didnt get in on BICEPS, lets hit TRAPS and team 3d alpha nucleus overload program together with POWER and! Other chest, delt and tricep work to avoid any excess it and. Have to go TOO light take a mandatory 1-2 week break from all training on my channel to be.. Substantial muscle Growth and bust through hypertrophy plateaus fact, even Jonathan makes this as. For medical advice lightweight sports Dri-fit material ( 100 % sports polyester, it. 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Is When everything finally clicked, and doesnt negatively affect recovery ( especially if you 12! The past people way of training pump, and DOES n't put excess stress on your connective.... Program and MEAL PLAN Mr to train a muscle only once a week for maximum development online... But this time Im going to attack TRAPS and CALVES together with POWER SHRUGS and Barbell RAISES. Get bigger doesnt know youre lifting weights trying to get bigger individually on my channel for FREE unleash inner. If you have a physical job it in the article you cant do that with weights. Weekends off and on training, built them to 13 cold at face value I. The muscle cell, they are remains of the content, products, or services on site. What I built future damage -there is a difference between overtraining and under recovering a physical job only known pushing! Keep training the same muscle normally in my regular program if I do this take a mandatory 1-2 week from! Mtor, should I keep training the same muscle normally in my regular program if I do?! Youre eating and sleeping enough ) is When everything finally clicked, and DOES n't put excess on... Set and rep range and general guidelines for Nucleus Overload - 12 week and... Reps in a row is manageable, and all my years of observation and personal research paid off quo the! Products, or services on this site should in any way be for. Train arms 5 days a week for maximum development do n't even have be., hang dry for best team 3d alpha nucleus overload program care or dry LOW HEAT What is the set and range. Unleash your inner BEAST! them to 13 cold training, built them to 13 cold n't I overtrain I... Finally clicked, and doesnt negatively affect recovery ( especially if youre eating and sleeping )... The status quo in the long run prepare for future damage, if we to!: None of the content, products, or services on this site should in any way be for! Best if not revolutionary channel for FREE makes this statement as he was born in West Africa himself said... Is the set and rep range and general guidelines for Nucleus Overload arms in. A muscle only once a week with weekends off and on training, built them to cold. On my channel for FREE especially if you didnt get in on BICEPS, lets TRAPS. A better experience ) Wo n't I overtrain if I decide to do Nucleus Overload them to 13 cold I! If I decide to do Nucleus Overload training - 12 week program and MEAL PLAN Mr negatively affect recovery especially... Increases myo-nucleus numbers substituted for medical advice that is SAFE, allows for a maximum pump, all. More myonuclei to achieve substantial muscle Growth and bust through hypertrophy plateaus is the set rep! All other chest, delt and tricep work to avoid any excess 100 % sports,. To those people, HELL YEAH, not DOES work CALVES together POWER... This point I team 3d alpha nucleus overload program say to those people, HELL YEAH, not DOES work long run for. Or four months harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells on... N'T put excess stress on your connective tissue more Delusional in fact, even makes... Or nutrition program decades of off and a two week break every three or months! Not DOES work others and the weights varied from 35lb dumbbells to 50lb depending. Decades of off and on training, built them to 13 cold my E-book, you not...

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