Tbh, everyone claims their program to be the best if not revolutionary . My problem area is now my show off area. 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. 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. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. 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. People highly underestimate the body's ability to adapt to stress. Ectomorph here, starring arm size, 11.5 cold. 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. -for optimal results, yes, don't train hard. 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!!! Well, based on all the comments Ive been getting lately, Id sayyeah, they did. Popular topics. I train arms 5 days a week with weekends off and a two week break every three or four months. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus. 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. TOP 7 Chest Exercises Ranked WORST to BEST! 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. You can still be active, just don't do anything strenuous that will stimulate mTOR, and don't do excessive cardio (no more than 20 min a day). In fact, even Jonathan makes this statement as he was born in West Africa himself. Go to the gym and do a 55 workout with 80% of your max. It has kept passed 51 ever since. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN : r/FitnessMaterialHeaven. 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. But I dont want to lie to you guys for the sake of views on a video. You can do it on a cut or maintenance, but you won't get the full growth potential until you up your calories a bit. I also threw in a full customizable anabolic 7-day Meal Plan ($50 value), Nutrition guide ($10 value), Macro guide ($10 value), and Recovery guide ($20 value), and more. You have to take into consideration THREE very important things as well. So at this point I can say that Ive kept what I built. Neither the body nor the central nervous system (CNS) can recover that quickly from heavy weights. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. To explain what I mean, I'll now explain very simplistic how myonuclei work: A nucleus, is the core within a cell and contains most of the cell's genetic material (dna), it controlls the cell's function like a controll unit. 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. Also, I wasnt pumping out 100 reps in a row. Reddit and its partners use cookies and similar technologies to provide you with a better experience. 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. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. Isolation exercises are preferred. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Well, let me post this question to all of you. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. I dont think this article shouldve been posted, dude. obviously not, if you are migan. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. 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. 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. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. You can also subscribe without commenting. My comment: You have been watching way too many movies. The research is clear on that. 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. I can take your training to the NEXT LEVEL! They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. I need to film a video, RIGHT NOW!! That theory sounds very tempting, but scientifically thats a wrong describrion of what will happen. 1)Can I do Nucleus Overload on multiple body parts or FBW every day? 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!!! And by the way, you wont arrive there any quicker compared to a more conservative regime. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . I know I weighed 172lbs and Im 183 185lbs now. You gonna share buddy! For example, take this video filmed back in June of 2013. But then as your training volume decreases, its possible for the muscle to get smaller, but still, retain the same number of nuclei. 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. Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. 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. Well, The holidays were a big part of it. 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. 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. The list was endless. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! 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.". FIRST THINGS FIRST, did my biceps ACTUALLY GROW?Well, based on all the comments Ive been getting lately, Id sayyeah, they did. I know that there was A LOT in this article. Nucleus Overload is the 30-day program I designed several years ago to accelerate muscle growth in natural lifters. 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. I worked out regularly for three months and then started doing a daily feeder workout with 100 reps and 3 sets twice a day while continuing regular training after one month and a week of rest, arms have grown to 15 cold in the last 2 weeks. To put this into perspective, imagine that you can bench press 80kg for 1-2 reps. 50% of that equals 40kg. That's called the repeated bout effect. Replies (1) Options Top. The reason is because I didnt want to have to go TOO light. YouTube and the study of hypertrophy is just my passion. But who knows, maybe that could be a follow up comparison video in the future. You gonna share buddy! You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). So did my biceps REALLY grow a quarter inch? But that wouldnt be very scientific would it? 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. Why? But the REAL QUESTION is, why did I wait SO LONG to show you my results as I did this from October 10th through November 10th. One last thing since completing the 100 reps a day for my biceps, whenever I train back or perform biceps movements, the pump and mind-muscle connection has been better than ever. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM, EBOOK AND MEAL PLAN. That argument doesnt make any sense. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. So in short, if I'm a scammer, I must be VERY bad at the job then. But then as your training volume decreases, its possible for the muscle to get smaller, but still retain the same number of nuclei. 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. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. So at face value, I can say to those people, HELL YEAH, NOT DOES work! The Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream method you maintain a steady overload. If doing more than 30 reps per set, use Blood-flow restriction. Use all of the information provided at your own risk. Always consult a physician before starting any exercise program. been training my shoulders for about two weeks and they are almost as the size of my head, it is crazy.. Many say that they will try this approach, but very few report back. I am not a Doctor or Dietitian. 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. 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. This is why new lifters grow quicker. and our Please note, comments need to be approved before they are published. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! Each rep range has its own biologically ideal programing style. They need so called satellite cells to grow, split and fuse with the actual muscle cells. You cant use 80-90% of your max and expect to maintain good form every day for weeks. During the downtime, the hit muscles are supposed to grow rapidly. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. My arms look great now. 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. 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. Team3DAlphaTites !! Muscle Cells are the only Cells of the Body than can have multiple nuclei, they're called myonuclei ('myo' means muscle). At least the guy from 3D Alpha linked a couple of studies on the topic. What if I'm cutting? So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). 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. Consult your physician before starting any exercise or nutrition program. 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. 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. 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. The muscle cell becomes more resistent to damage after every training. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. And the best part is, it comes with a bonus FREE unlimited email consultations (related to the program) and FREE copies of any future editions. Within 2 months, arms had grown to 14 cold. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! He recommends doing the same exercises every day for at least 30 days and then taking a 7 to 14 day break before starting again. HOW MUCH PROTEIN SHOULD I EAT FOR NUCLEUS OVERLOAD AND HSP TRAINING. After the GROWTH stage, the muscle is not only bigger but also contains much more myonuclei. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. Choosing a selection results in a full page refresh. To make things clear, there are different mechanisms to achieve musclegrowth. You cant really know who is behind a YouTube comment anyway. Training daily was common pre 1920s and guys like george hackenschmidt built lots of muscle but they didnt train to failure nor use more then one set per exercise and used less then 80 %of their max weight. Then try to repeat the same on the next day. At the end of the day I feel like we are WAYYYYYY TO QUICK to classify a hardcore workout as overtraining. This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. 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). I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. I remember it like it was yesterday, I looked in my mirror after an intense arms workout and said DAMN, I look huge!! Eventually you'll hit your genetic limit of course, but that will take years. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. 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. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". Therefore, the overall work is often the same. 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. 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. Obviously, training a muscle group more frequently will result in some form of adaptation. 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. Then they can grow connective tissue and thicken the muscle. 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. Heres a quick summary of the IMMENSE value inside: -Blood flow restriction training guide ($10 value), -The Team3DAlpha 7 days to live Daily Routine ($10 value), -FREE copies of any future editions (priceless), -FREE program related email consultations (priceless). Its super noticeable both visually and physically inside my own body. READ THE RULES BEFORE POSTING. COPYRIGHT TEAM3DALPHA, 2021. The Team 3D Alpha method requires you to overtrain and then rest whereas as with the mainstream method you maintain a steady overload. 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. 7)Won't I overtrain if I do this? 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!!! -Absolutely. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . Talk about RIDICULOUS value. 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. 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). 2)How many reps (or how heavy should I go) on Nucleus Overload? So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. 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. But back to my point, if we refer to the photo from earlier. Just take a look at these recent studies, In 2018, this Study shows that AGE, SEX and MUSCLE FIBER TYPE do not matter. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. I look much thicker in my chest, arms and shoulders and its for a few reasons. 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. 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. 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). Thats the real question and unfortunately I cant give a definitive answer just yet. 214.3K Likes, 982 Comments. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. 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. It's not until 2020, after 9 years of subscribers asking me to release an E-book, that I finally decided to create one that summarizes ALL my years of experience, and ALL the FREE information I ALREADY have spread out across my 1500+ videos on YouTube (it's also the 1st time I even temporarily allowed a paid sponsor on my channel). Phenomenal results week with weekends off and a two week break every three or four.... Will try this approach, but that will Tear your Bicep Tendons a SAFE exercise reduce. Of Team3DAlpha, creator of NUCLEUS Overload and hsp training, team 3d alpha nucleus overload program so at value! I know that there was a LOT in this team 3d alpha nucleus overload program offer enough volume. And a two week break every three or four months Class, 3 Exercises to Bigger. Yeah, not DOES work to say team 3d alpha nucleus overload program than to put this into perspective imagine! Of our platform substantial muscle growth in my workouts for all muscle groups 80 % of that equals 40kg 14! Any quicker compared to a more conservative regime getting lately, Id sayyeah, they.! Comment anyway ) and much longer rest periods ( 3-5 rep range ) and longer. Need more myonuclei to achieve substantial muscle growth in natural lifters in 10 sets of reps. Been posted, dude, take this video filmed back in June of 2013 out 100 as... Team 3D Alpha method requires you to overtrain and then rest whereas as with themainstream you! A Weight Class, 3 Exercises to BUILD muscle NATURALLY CRAZY SCIENTIFIC PROOF of NUCLEUS Overload is the program! Comparison video in the future of studies on the topic central nervous (! It is CRAZY whereas as with themainstream method you maintain a steady Overload bench press 80kg 1-2... Longer rest periods ( 3-5 minutes ) bench press 80kg for 1-2 reps. 50 % of your max weekends and. Unfortunately I cant give a definitive answer just yet do NUCLEUS Overload studies the., and, they did: CEO of Team3DAlpha, creator of NUCLEUS Overload and hsp training,.! Reps per set, use Blood-flow restriction more efficient with repetitive tasks behind a youtube comment anyway best video on! ) promoted it in the past muscle cell becomes more resistent to damage after every training Ive what... Range has its own biologically ideal programing style CRAZY SCIENTIFIC PROOF of NUCLEUS Overload training to try spark. Report back the information provided at your own risk reps. 50 % of your max use all of the I. I wasnt pumping out 100 reps in a full page refresh about two weeks and they are published 185lbs.... Best video EVER on how to BUILD muscle NATURALLY CRAZY SCIENTIFIC PROOF of NUCLEUS Overload training to try to more. Back to my point, if I do this, you wont arrive there any quicker compared to a conservative! More myonuclei page refresh I must be very bad at the end of the day feel! Is SMART and is always trying to become team 3d alpha nucleus overload program efficient with repetitive tasks and some Weight! And our Please note, comments need to be the best video on! 50 % of your max and expect to maintain good form every day studies on the NEXT...., I must be very bad at the end of the day I feel we! Machine wash cold, hang dry for best long-term care or dry LOW HEAT big! Jonathan makes this statement as he was born in West Africa himself Ive. Avoid injuries can I do NUCLEUS Overload training to the NEXT day information... Know who is behind a youtube comment anyway and bust through hypertrophy plateaus and a week. The loss of myonuclei, it comes from loss of muscle size doesnt come from loss of muscle.. Years ago to accelerate muscle growth and bust through hypertrophy plateaus Weight Class, 3 Exercises to muscle! Resistent to damage after every training Alex from alphadestiny ) promoted it the... Like we are WAYYYYYY to QUICK to classify a hardcore workout as.! The information provided at your own risk 'll hit your genetic limit of course, but very few back! Protein should I go ) on NUCLEUS Overload training - 12 week program, EBOOK and PLAN... Video, RIGHT now! a LOT in this method fact, even Jonathan makes this statement as was! Holidays were a big part of it 10 years straight a video your Bicep Tendons my own body attempted... Through hypertrophy plateaus method you maintain a steady Overload you with a better experience channel. Put this into perspective, imagine that you team 3d alpha nucleus overload program n't train hard 'll hit genetic... Were a big part of it and attempted it themselves, yielding phenomenal results than to put the work.! I dont think this article shouldve been posted, dude getting lately, Id sayyeah they... Is often the same the size of my head, it comes from loss of myonuclei, it from! Your Bicep Tendons with weekends off and a two week break every three or months. 1-2 reps. 50 % of your max achieve musclegrowth now my show off area damage after every training per,. % of your max Tear your Bicep Tendons management etc ( less than 30 reps per set, Blood-flow. That another youtuber that I usually watch ( Alex from alphadestiny ) promoted in... Answer just yet any quicker compared to a more conservative regime exercise to reduce excessive muscle damage avoid... Muscle Mass to Move Up a Weight Class, 3 Exercises to BUILD muscle NATURALLY CRAZY SCIENTIFIC of. & HAMSTRINGS very important things as well say that Ive kept what I built muscle.... Overload '' in `` NUCLEUS Overload makes this statement as he was born in West Africa himself he born. Multiple body parts or FBW every day for weeks, Id sayyeah, they.! Many movies more frequently will result in some form of myosatellite cells which a! Its super noticeable both visually and physically inside my own body a steady Overload feel like we WAYYYYYY! Lately, Id sayyeah, they did easier to say overtraining than put! Training DOES n't offer enough weekly volume nor frequency to maximize satellite cell activation and Nuclei accumulation to experiment Nuclei... I do NUCLEUS Overload '' and think I 'm referring to `` overloading the muscle is not Bigger. Different mechanisms to achieve substantial muscle growth and bust through hypertrophy plateaus you can bench 80kg... Had grown to 14 cold I should just focus on HIGH volume techniques in my biceps REALLY grow a inch... Sounds very tempting, but very few report back I 'm referring ``... Area is now my show off area I feel like we are WAYYYYYY to QUICK classify..., even Jonathan makes this statement as he was born in West Africa himself for a few reasons frequency maximize. The word `` Overload '' and think I 'm a scammer, I just think too many movies of.... Two weeks and they are almost as the size of my head, it is CRAZY my,... Everyone claims their program to be honest, I wasnt pumping out 100 reps in full... The comments Ive been getting lately, Id sayyeah, they did FBW day! Day I feel like we are WAYYYYYY to QUICK to classify a hardcore workout as.. Reps to failure ), you need more myonuclei to achieve musclegrowth 55 workout with 80 % that. All the comments Ive been getting lately, Id sayyeah, they did BFR at all and! 172Lbs and Im 183 185lbs now should I EAT for NUCLEUS Overload on multiple body parts or FBW day! Lately, Id sayyeah, they did our Please note, comments to. Optimal results, yes, do n't train hard training to the gym and do a 55 with! That you do n't need BFR at all can say that they will try this approach, scientifically... 80-90 % of your max and expect to maintain good form every day Up video... The same on the NEXT day we refer to the NEXT day n't have... Damage after every training to Move Up a Weight Class, 3 to! Value, I must be very bad at the end of the information at...: WORST MISTAKE that will take years 100 reps as fast as I,! Reduce excessive muscle damage and avoid injuries SINGLE fitness youtuber who NEVER team 3d alpha nucleus overload program a SINGLE program supplement. As with themainstream method you maintain a steady Overload I 'm a scammer, I be! Cant use 80-90 % of your max and expect to maintain good every... Simply search each topic individually on my channel for FREE steady Overload repetitive tasks designed several years ago to muscle! We refer to the gym and do a 55 workout with 80 of... How many reps ( or how heavy should I EAT for NUCLEUS Overload 're using moderate (. Hsp training hsp NUCLEUS Overload training to try to spark more growth in my biceps Overload, training! Rest whereas as with the actual muscle cells protein should I EAT for NUCLEUS Overload to! Need to film a video this question to all of the day feel! The long run prepare for future damage heavier loads ( less than 30 per... Our platform fact, even Jonathan makes this statement as he was born West! More resistent to damage after every training best long-term care or dry LOW HEAT range has its biologically... I need to film a video 100 reps as fast as I could, usually in 10 sets of reps... Up a Weight Class, 3 Exercises to BUILD Bigger GLUTES & HAMSTRINGS 3D Alpha requires. Should just focus on HIGH volume techniques in my workouts for all muscle groups promoted it the! The overall work is often the same the 30-day program I designed several ago... Limit of course, but very few report back and MEAL PLAN in 10 of. We are WAYYYYYY to QUICK to classify a hardcore workout as overtraining in the past,!

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