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. I dropped all other chest, delt and tricep work to avoid any excess. Scan this QR code to download the app now. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. 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. Here is why: the Satellite Cells are mainly activated by muscular damage. So at this point I can say that Ive kept what I built. I train arms 5 days a week with weekends off and a two week break every three or four months. 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. 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. I put forth the theory that it had to be because of the extra nuclei within their muscles from all the years of "local overtraining". My comment: Are you serious? Should we all just start going to the gym and training everything everyday for a set period of time and then take a long break to de-train from that overloading training stimulus in order to re-sensitize ourselves to muscle damage? Well, let me post this question to all of you. Always consult a physician before starting any exercise program. Just make sure you're smart about it. My main source of income comes from Stock trading. Without knowing this concept, I said wth and started training arms hard everyday, taking off Sunday and a full week after a month. For example, take this video filmed back in June of 2013. 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 increases overall myonuclei in the muscle. 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. Let me explain. Nucleus Overload is officially the fastest way for naturals to grow, and the safest way to achieve hyperplasia without excessively damaging the muscle. Because you cant grow bigger muscle by lifting the remote control 10000s times. 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. 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. Avoid the eccentric portion of each rep. 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. But remember, BFR is superior to normal training ONLY if you use VERY light loads (less than 30-40% of your 1RM, or more than 30 reps per set). But what does this REALLY mean? Why increase satellite cells & nuclei anyway? original sound - WillIamAndrewRichardson. 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. That's called the repeated bout effect. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). During the downtime, the hit muscles are supposed to grow rapidly. 34177 >>34175 I got u boyy . Look if you want to see what the. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. 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. Video reference: https://youtu.be/Fb5iixQrvWw TL;DW train a muscle group for something like 30 days everyday with high volume, done that cycle that muscle will grow faster than usual with the following training. 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. 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. Its super noticeable both visually and physically inside my own body. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). Remember that building muscle is an adaptative process, thats why we are only doing this for 30 days. 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. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. I said that in the article you cant do that with heavy weights. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Its super noticeable both visually and physically inside my own body. -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. Tbh, everyone claims their program to be the best if not revolutionary . Also, you can never be certain of the context. Well for one you can get the work done faster. 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. Lol damn bro , thats funny , but he has a point , I think ima buy the plan , its only $50 . DEADLIFT: Why You're Not Lifting As Much Weight As You Could. But how do you accomplish this once the NEWBIE GAINS phase is over? After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. One of my readers wanted me to look into a training method designed to deliver sick natty gains. 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, How To: Barbell Bicep Curl | 3 GOLDEN RULES. 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. 214.3K Likes, 982 Comments. 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. 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. -For optimal results, yes (a slight surplus). 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. 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. 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. 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. But this method is actually pretty much the exact opposite of what should be done. Thats the real question and unfortunately I cant give a definitive answer just yet. 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. I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. Then take a mandatory 1-2 week break from ALL training. 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. 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. Therefore, the overall work is often the same. Good luck, and dominate! For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because Ive already been training for a long time. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. I Did 100 Bicep Curls Every Day For 30 Days | NUCLEI OVERLOAD TRAINING. That argument doesnt make any sense. Go to the gym and do a 55 workout with 80% of your max. You see, theres quite a bit of research that talks about the effects of de-training your muscles with time off in order to re-sensitize yourself to muscle damage. This is where nucleus overload training works in theory, it's claimed that constant training over a long period of time without real rest will force the muscle cells to overload the number of nuclei and finally causes great hypertrophy of the muscle when rested. 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