In that month, after close to 4 decades of training, my chest grew an inchto 51! Its super noticeable both visually and physically inside my own body. Satellite cells are precursors tomuscle cells, able tospend their nucleus to a parent musclecell, if they fuse together. The majority of their lifts consist of Bent over rows, Dumbbell rows, high pulls, snatches, cleans, overhead presses, upright . I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! 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. They dont just train these movements once a week. Not bad things, just overall healthy adult life growth. 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. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. Anyway, over time people finally caught on to the power of Nucleus Overload, thanks to my faithful subs and many others. The only thing that happens is that you accumulate fatique of the muscle because of poor recovery and high weekly volume. 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. No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. I feel the same want about my chest as you did about your arms? Go to the gym and do a 55 workout with 80% of your max. 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.". You didnt research your topic at all, let alone try it out. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. 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. Therefore, the overall work is often the same. Well for one you can get the work done faster. That theory sounds very tempting, but . For more information, please see our 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. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. obviously not, if you are migan. 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. 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. Not in reference to if this will work or not, but muscles are multi-nucleated. You gonna share buddy! I was completing 100 reps as fast . Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. Look if you want to see what the. 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. Talk about RIDICULOUS value. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. 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. 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. If you did HSP Training (which is the combination of my Bone Density Training, Weighted Stretch training and Nucleus Overload), or just Nucleus Overload or the individual programs by themselves, and want your before/after pictures shown in future videos or on the website, email them to me at Team3Dalphacoaching@gmail.com . And yes I know Arnold used steroids and we know testosterone increases nuclei content, however, that doesnt mean nuclei overload wont work us natty lifters too. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. 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. 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. 50-60% of 1RM or even less have to be used. 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. Isolation exercises are preferred. 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. I dont think this article shouldve been posted, dude. #DominanceDisciplineDirection Created 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. I dropped all other chest, delt and tricep work to avoid any excess. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. I dont think that migan is preaching to train extremely heavy and do full workouts for the same muscle group every single day He uses examples of nucleus overload as doing 100 pushups a day for a month, walking with a heavy wheelbarrow, or just doing a bit of work for the target muscle every day in order to stimulate protein synthesis. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. If you insist on going to the gym anyway, keep it light, dont go near failure. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. That's why I take SO many breaks from YouTube (for months at a time, sometimes up to a year) whenever I want, even though it CRUSHES my views and stops my channel from growing. Cookie Notice It can also be said that if youre untrained, which means that you dont really exert yourself too much in your day-to-day life, it's more than likely that youre way below your maximum myonuclear domain limit compared to someone who is active, maybe not a bodybuilder, but plays sports or has a labor-intensive job. Migans ideas may be somewhat flawed. Thanks 20/03/21(Sat)16:10 No. Your email address will not be published. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. Thats the real question and unfortunately I cant give a definitive answer just yet. 4)Do you need a caloric surplus for Nucleus Overload? -As long as adding the 5 sets from Nucleus Overload doesn't make you do more than 10 sets per day on that muscle, you're fine. 11)Why not just do normal training? Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. and they got SWOLE.. This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). 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. Reply. Nucleus overload is legit. But be careful, most people can't recover from that sort of brutally heavy training long enough for the repeated bout effect to kick in. BICEPS: The ONLY TWO Exercises You Need For GROWTH! You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). Take a look at this image. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. So at face value, I can say to those people, HELL YEAH, NOT DOES work! I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. 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. You cant use 80-90% of your max and expect to maintain good form every day for weeks. Reddit and its partners use cookies and similar technologies to provide you with a better experience. People have said that you will have joint problems and tendinitis, But I never experienced that. What I did experience was that my forearms began to get sore around the time that I start training every day. 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. My comment: Are you serious? 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. 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. 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. did you need to go to failure? 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