I have made some pretty rapid strength gains training to failure in the 35-55 rep range 5 or 6 days a week. ALL RIGHTS RESERVED. Log in to follow creators, like videos, and view comments. But if Im being honest, Im excited in a way I havent felt in a long time. FIRST THINGS FIRST, did my biceps ACTUALLY GROW? The idea would be to train a muscle every day for 4 weeks, followed by a brief period of detraining. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. did you need to go to failure? 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). If so should I try regular bench, incline or decline for 30 days? Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! Take a look at this image. They dont just train these movements once a week. Everything finally made sense. the feeder workout ? I was completing 100 reps as fast as I could, usually in 10 sets of 10 reps. So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all. 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. Back to top. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. Theres a lot more to this than just seeing growth. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. ALL RIGHTS RESERVED. 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. Then take a mandatory 1-2 week break from ALL training. For example, take this video filmed back in June of 2013. 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. 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. Obviously, training a muscle group more frequently will result in some form of adaptation. Also, I wasn't pumping out 100 reps in a row. The Functional Training Community Is Making Natural Bodybuilders Even More Delusional. Lightweight sports Dri-fit material (100% sports polyester, keep it cool and stay sweat-wicking). The most rapid muscle growth you will ever experience in 12 weeks. Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. 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). Prisoners are not as massive as you think. Also, I wasnt pumping out 100 reps in a row. 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. I know that people will never stop looking for the cure to being natural, but even overtraining cannot break the natural limits, for the fact that training does not alter the synthesis of protein in the body to the point where steroid-like results manifest. I am not a Doctor or Dietitian. 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. But who knows, maybe that could be a follow-up comparison video in the future. The most rapid muscle growth you will ever experience in 12 weeks. Instead of resting between your sets of 10 reps, you just drop the weight and keep going until all 30 reps are complete. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Yet the truth is that most prisoners are scrawny, skinny-fat and relatively weak. For more information, please see our BICEPS: The ONLY TWO Exercises You Need For GROWTH! Well for one you can get the work done faster. He explains how mTOR and Nucleus Overload work. Some other real life examples include powerlifters. I look much thicker in my chest, arms, and shoulders and its for a few reasons. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. 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. 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 once experimented with pushups every day for a month using the arms of a sturdy armchair. R.I.P. Finally, I had to give my program a name. 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. After the GROWTH stage, the muscle is not only bigger, but also contains much more myonuclei. 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. 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. 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 was completing 100 reps as fast . You gonna share buddy! Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. 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. 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. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers . 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. Classic racerback style back. It has kept passed 51 ever since. But this method is actually pretty much the exact opposite of what should be done. I need to film a video, RIGHT NOW!! 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. Theres a lot more to this than just seeing growth. 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. 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. It also means you can achieve the same gains with lighter weight which means less chance of an injury: https://www.ncbi.nlm.nih.gov/pubmed/28474868. 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. The reason is because I didnt want to have to go TOO light. Here is why: the Satellite Cells are mainly activated by muscular damage. 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. What a difference from the 13 puny looking arms I had. Below are the major flaws of this training approach. Consult your physician before starting any exercise or nutrition program. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 4)Do you need a caloric surplus for Nucleus Overload? If you recommended anything else, you were ridiculed and accused of making people "overtrain". Well, let me post this question to all of you. 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. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! 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). But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. I had to find out the reason for this, so I kept digging endlessly and kept recommending it anyway despite the constant ridicule. Well, The holidays were a big part of it. Train like Vegeta for a month straight, active rest or deload for a solid 12 14 days to de-train your body, then right back to more intense training! Therefore, the overall work is often the same. For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). My comment: You have been watching way too many movies. TOP 7 Chest Exercises Ranked WORST to BEST! 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. People highly underestimate the body's ability to adapt to stress. And by the way, you wont arrive there any quicker compared to a more conservative regime. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. That's a real problem because muscle cells can not divide to produce new cells. That is the pathway where noobgains mostly come from. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. Its finally here!!! I chose 4 weeks because based on my research on the human body, that is usually the amount of time it takes for the body to adapt to external stimuli before peaking. But what does that mean? Choosing a selection results in a full page refresh. But how do you accomplish this once the NEWBIE GAINS phase is over? I look much thicker in my chest, arms and shoulders and its for a few reasons. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? Would both ways still have the same natty limits? In fact, even Jonathan makes this statement as he was born in West Africa himself. The muscle would shrink following the detraining period, but the nuclei would remain intact, allowing the muscle to easily regain its former size in far less time. 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. 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. 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? You cant really know who is behind a YouTube comment anyway. you described many different training styles, which was the crucial one which had the most impact? This can never happen unless you are a professional athlete on steroids who has built up his training capacity over the years. -Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. Or to be even more specific, how do you surpass this NATURALLY once you reach your NATURAL LIMIT. If you are going to overtrain a muscle group like crazy for a month, you will have to lift sub-maximal weights. It will take 3-6 months but it will work. Well, The holidays were a big part of it. 9)Do I have to use blood flow restriction training for Nucleus Overload? 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. Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. 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. 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. Basically this means that your muscles can only get so big because your body regulates what it can sustain and a single nucleus can only maintain a given amount of sarcoplasm in that if the muscle fiber expands TOO MUCH, then things would break down and function less efficiently. 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. 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. muscle atrophy is always a fear as well, but I didnt STOP training, I just wasnt nearly as consistent as I was back then. You have to take into consideration THREE very important things as well. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. 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. 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. 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. 35-55 rep range gains when Im fully rested, which increases myo-nucleus numbers need at! June of 2013 depending on how sore I was completing 100 reps as fast as I could, in! Different training styles, which is almost never, maybe I should focus. The body 's ability to adapt to stress NEWBIE gains phase is over too... 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Once you reach your Natural LIMIT to say OVERTRAINING than to put the work done....
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