NUCLEI OVERLOAD TRAINING (Greg Doucette vs Team Alpha3D)

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. This is supposed to activate satellite cells. Recently Coach Greg Doucette and Team 3DAlpha have been going back and forth about this style of training, and I've been getting a lot of questions about this, so I dug into this topic a bit.
I think nucleus overload training can have benefits, but you need to apply it in an intelligent manner and approach it in a totally different way compared to "normal" training. It's best to look at it as an adjunct to training, something that you are doing in addition to your normal training. Furthermore, you really do need to be careful when selecting your loading, RPE and which body part you are doing this for in the first place!
Doing this for RDLs or bench press is just going to get you HURT, that simple!
Alpha's KZbin
/ lowbudgetleanmuscle
Scott Herman Video (Jan 2020)
• I Did 100 Bicep Curls ...
Greg's First Video
• Nuclei Overload Traini...
Alpha Response (April 22nd, 2020)
• GREG DOUCETTE DESTROYE...
Greg Response to the response (April 24th, 2020)
• Team 3d Alpha Tried To...
Geoff's Training Plans/Coaching?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
Geoff's Book? (Has 4.7 stars, rave reviews, enjoy!)
www.verityfit....
Geoff's Instagram?
/ geoffreyverityschofield
Geoff's Medium?
/ geoffreyschofield
Geoff's Quora? (you probably already know!)
www.quora.com/...

[@SK-ik9mc]

Just a note Migan from Team3DAlpha is not selling a nucleus overload program he is selling HSP “Heavy Stretch Pump” which incorporates some philosophies of Nucleus Overload but Nucleus Overload is free, all you need to do is pick a muscle group or two and pump the muscle up for at most 5 sets 10-15 reps every day for a month and after that month take a 1-2 week break and then go back to regular training

[@benaw4603]

have u tried it?

[@mastertrey4683]

HSP is also free he will just sell you the exact program all his info is on his channel

[@wakawaka1976]

How are the gains people?

[@devinreed5725]

@@benaw4603 I did this on accident... Kinda I did one week of bench and deads. Bench one day dead the next. The week after I did squats and ohp. Then I did all 4 for for 2 weeks and got my one rep max way up. Took my bench for 180 to 205. Deads from 350 to 405. Squats are at 300 right now. I'm on the tail end of a week off. I look juicy as all hell right now. I'm gonna do a regular hypertrophy style for 6 weeks and probably do that all over again. I wanted to die for a solid month.

[@mrguy7582]

@@mastertrey4683 what do u mean sell you the exact program? I got the free version I think what’s the difference?

[@imhopelesslyaddictedtofent4266]

I did nucleus overload on my calves and they grew so fast they developed stretch marks. It works. This was after a year of training them twice a week and getting 0 gains.

[@therealalexmullins]

So what you're saying is you focused on a muscle group that increased the number of reps overall? Sounds like you increased the volume XD.... The studies are pretty clear. Power is increased with high intensity with lower volume/frequency, hypertrophy comes from high volume, endurance comes from high frequency. All of these have a bell curve because the human body can only do so much within a certain amount of time. What most people don't understand with these studies is that if you increase frequency, you are naturally going to increase volume. As one of the studies that 3dAlpha sighted showed, when accounting for volume, there is no real difference in hypertrophy between 1 day a week vs 3. That being said, when accounting for genetics and training you do have to find the sweet spot between volume and frequency.

[@varunkamal91]

@@therealalexmullins There are studies Migan furnishes where even when weekly volume is constant, higher frequency causes higher protein synthesis aka muscle building.

[@user-en5vj6vr2u]

@@therealalexmullins there’s a problem with research on volume because the subjects in the study definitely aren’t reaching true failure when they say they are

[@muscularclassrepresentativ5663]

Might be muscle specific tho. Calves can be trained more than twice a week in everyone with practice, like at least 5 times a week in my experience, if not everyday. But like with tons of intensity that doesn't work the same with other muscles. You can absolutely bench everyday, but not maximum possible intensity, right? Maybe I'm stupid but calves seem like a weird example cause they're like abs

[@msn5393]

Thank you Saul Goodman

[@but1z]

Nucleus overload works. Explosive pushups, single leg lunges, calf raises, pull-ups. Aminos inbetween, split into upper/lower.

[@vikoccult7494]

Everything that has proximity to failure and enough volume will build muscle. No need to build a broscience training model out of high frequency training and call it Nucleus Overload.

[@kristopherfisher2517]

that'll fry ur cns doing explosive training everyday

[@CompoundInterest1982]

​@@vikoccult7494That's not why it's called Nucleus Overload. Next time do a little research. Makes you less ignorant on the topic.

[@thadon9130]

@@CompoundInterest1982 all of y'all fanboys say this because none of y'all can explain what the fuck it is lmao, you just watched a video and stared parroting it.

[@CompoundInterest1982]

@thadon9130 I know it works. You call someone a fanboy because they can't give you a description you find good enough? You're a loser. It's called Nucleus Overload because it's overloads the myonuclei. Is that what you wanted? There are ways to not be a bitch

[@oilscience9808]

I did 15 sets of 10 pushups every day for a month after watching those nucleus overload videos. It f-n wrecked me. I hadn't worked out in about 15 years, and that was way rough just getting started. It was very mentally taxing as well to just motivate myself to wreck my self day after day. So after that month I lowered it to 75 pushups a day every day, and added some pull ups and chin ups; still wrecked. Anyway, I just went to a gym and maxed out 235 on the bench. I was impressed. Maybe for an absolute noob (like myself) that nucleus overload really can help. I'm sure I put on massive strength gains in these last two months.

[@bagholderwithaplan]

yup, an absolute noob will grow on the shittiest of programs

[@johnhawkins3507]

High rep low weight allows faster recovery, and higher frequency. I haven't found anyone online who has said it hurt them. I am going to try this myself shortly. Arms only.

[@GVS]

Would be mostly exercise and body part dependent. High volume on dumbbell flys or upright rows would be very different from cable flys and face pulls. The little details are important.

[@BasedChadman]

I've never once heard Migan promote super high volume. He likes to chase the pump for mind muscle connection

[@emmanuelmacias6959]

He also says that you have to do the five sets in the nucleus overload period (30 days) within five minutes or else if you go over you’re wasting your time? He also said to use More feasible equipment like cables,bodyweight machines. I remember watched a video where he said to use lower to moderate weight Depending on what the lift is?

[@alexandrenedellec7116]

​@@emmanuelmacias6959yup chase the pump

[@VocalBeast]

Ayo man I was the dude that requested the answer to the nucleus overload question on quora, appreciate the vid and the info man✊

[@GVS]

Glad I could help!

[@VladoPiljak]

Nucleus Overload works, volume and frequency works. Team 3D alpha is right and you can see it in any athletes

[@MAquaJJ]

i dont't know why people said 10x10 is nucleus overload. He always recomend no more than 5 sets per muscle per day, he use the GVT research to demostrate that 5 sets are better than 10 sets per day... also in his program have 2 days per week of heavy lifting.

[@simcard027]

i've watched migan's videos and his basis for nuclei overload is looking at a lot of people who do the same work all day everyday and the massive muscles they get from this (much like gymnasts) and personally i think it makes sense he also bases it on his own and friends' training definitely keep doing the same muscles if you are sore the next day getting blood into the muscles helps with recovery and if you don't you'll get doms for way longer

[@zeppkfw]

People just don't train hard enough. Most people dont go through volitional failure. I think going high volume high freq just helps to circumnavigate that

[@f16airforce]

@@zeppkfw True. I thought I was reaching failure, (well I was but I started going past failure) and my lats literally exploded in a day. I cant even put my arms down all the way anymore Ive been hitting gym 3 months now and my lats exploded like I just time traveled and stole my lats from me in a year of gym

[@jaimejordan2013]

nah bro. Greg misinterpreted all that Migan said in the videos. He did not really know what nucleus overload is all about.

[@GVS]

As I said in other comments, I don't think he was 100% honest, no. But Migan also really left himself open to attack with those studies.

[@jaimejordan2013]

@@GVS Yeah thats true. I still think Migan is not trying to lie to anybody.

[@GVS]

@@jaimejordan2013 me neither. he doesn't sound like a bad guy at all. Just gotta be very, very accurate when going up against our favorite doctor.

[@christopherbeck5740]

I have done this style of training in my beginner training days. I did a PPL rotation, with a focus on each movement every month. For instance, 1st month, every day I would do 100 push ups on top of a calisthenics based PPL program. 2nd month would be 30-50 pull-ups, 3rd month was 200 bodyweight squats. I did 10 months of calisthenics before I joined a gym. I didn't understand the concept of overtraining (and still have issues with it today). It made me somewhat proficient in the movements and very aware of my body's capacity and how training a specific movement will increase efficiency and lower the roi towards the end. Years on, now, I would not do it because I have a broader understanding of my body and I have the capacity for more efficient methods to gain muscle and, or strength.

[@markovukman1308]

I left the youtube fitness thing for a really long time. So maybe megan from team 3d has changed i dont know but the whole nucleous overload when he started it was for examole: i have small biveps ok everyday i will do 3x8-10 on them before or at the end of my workout for a month then rest one week and then go back to my old workout. He also recommened not to do this all the time like monthly and concentrate on heavy compounds i never once heard him say 10x10 and other things you mentioned in this vid. I liked meagn but like i said i have not watched any youtube fintness ids in 2-3 years so mayne he has changed

[@IntentionalGains]

I've been doing probably what some would consider nucleus overload training. I've been doing Eugene Sandow's Light Dumbbell Training for a month and a half. Very high frequency/volume and very low intensity. I've put some mass on my chest and arms and probably my legs a little. I haven't tried Team3DAlpha's prescription yet but if I do, I'll definitely drop a video on it.

[@kntran8637]

Hi. How are you doing now with Eugene method ?

[@murmor6890]

There are now people theorizing that the nuclei overload is pretty much a toned down version of the light dumbbell system of Sandow/Prof. Attila.

[@DOOLZ86]

I think intensity is KEY. I literally do upper lower 3 days a week 3 sets per body part 5 exercises body part grind it every time I'm in there and get stronger. I don't do all that fluff variations stick to the bang for your buck under control. I try fail around 10 reps then if I get that then next time add a little weight if I get 8 or 9 I will stick with that weight till I get 10.. its simple keeping it basic. Good video man

[@andrek6920]

This definitely worked on my shoulders. I get a lot of shoulder work just doing my job and my shoulders have blown up pretty nicely in comparison to the rest of my body and especially in comparison to my upper body. I think just being your feet a lot and walking about all day also helps with your legs in general, not just calves, but this is obviously quite low intensity because youre just walking and standing and sometimes carrying stuff well below your squat or or deadlift maxes.

[@riffdex]

Love how you just throw in the random distance runners example as if it supports your position. Clearly you didn’t do much homework on what the nucleus overload theory asserts. According to nucleus overload theory you could take those distance runners and subject them to more intense resistance training and they will benefit from the prior volume which affected the nucleii and potential size in that area. The theory does not apply to typical distance runners without that extra criteria added. The long distance runners you point to simply **aren’t** implementing traditional resistance training. And I’m not saying I am necessarily convinced about the theory of nucleus overload, but you’ve used a straw man argument.

[@madgamer44x]

I thought I was the only one seeing that. The whole point of it is to prepare your body to make bigger gains in the future... Not to actually make gains

[@GVS]

Yes this topic needs a second look, I'll have an updated video at some point.

[@Kinta02]

@@GVS Its great to see people who will openly admit to something like this. I agree with your assessment. I love Migan though so Im biased ;P Still you are the real deal. Lets get you to 50k this year!

[@riffdex]

Geoffrey Verity Schofield looking forward to an update, thank you!

[@Limbaugh_]

Yuh if the distance runners started bodybuilding instead their legs would blow up

[@animalstyle26]

It worked for me when i needed to break my platue. Took science a while to catch up to other bro sciences

[@yanghao-yu1186]

Just a friendly reminder for the updated video in the comment replies.

[@GVS]

Yea it's on the list.

[@TheKG636]

There is definitely something to nucleus overload During lockdowns all I had was a 32kg kettlebell as I couldn’t get hold of ANYTHING else I did kettlebell swings virtually every single day for weeks at a time, my glutes had never been bigger or stronger in my life then at that time.

[@fromhl7619]

Greg did not destroy MIGAN, he was in fact responded and debunked and exposed as a very bad person by MIGAN from 3D alpha, but didn't get as many views because Greg won the numbers battle. Every single point that Greg made, MIGAN debunked in his response. This is the first video I see from you and definitely the last one.

[@CL2K]

I've discussed SRA curves/cycles before when it comes to training/recovery/growth. That's why I like to cover all the bases with my workouts and pushing myself as hard as possible so I get the most outta my training. The general principle involves training to develop adaptations to a higher baseline. Increasing frequency with some lighter workouts in addition to the heavy days can introduce "micro-cycles" which augment the primary SRA phase. As you mentioned with workouts actually helping alleviate soreness, this is the same principle behind warmups and cooldowns.

[@hungryasians9551]

In sophmore year of highschool for around 3-4 months i had swim practice everyday and then i would go surfing on the weekends with my brother for like 3 hour sessions each. My back is definetly my best muscle group and strongest relatively

[@HillbillyYEEHAA]

Same here but with gymnastics, volleyball and trampoline. My glutes calves and quads are HUGE. I could not train and they'll still be big. Ib used to do those sports as often as I could. I would do them 2x daily In the summer and weekends

[@hoominbeeing]

Same here but with chest I rember when u first started the gym i would only focus on abs and pushups and went every day Then when I started lifting seriously my chest was my best body part

[@burntgod7165]

To be fair, Jonathan Migan from Team3DAlpha does not advocate doing Nucleus Overload training using multi-joint exercises such as bench, squat, deads; he suggests using isolation exercises or calisthenics. The HSP program is NOT a Nucleus Overload program. I have the book, and maybe it's worth really checking the FULL details out. I like checking these things out. Nucleus Overload is mentioned in the HSP program book, but then it's also mentioned freely on his channel. The HSP program is basically a 3-day full body workout implementing Heavy, Medium, (Stretch), and Light (Pump) days. He also provides upper/lower, push/pull, and bro splits if that takes your fancy. But the book/program you showed is NOT just Nucleus Overload. That's just a paragraph in the book. Oh, I have your book too :) And I admire your intellectual honesty in comments below, where you admit to needing to look again.

[@GVS]

Yup I got his book as well, I'm planning to review it at some point.

[@HansDildomacher]

any updates? @@GVS

[@ShadyYoshi0625]

bro really replied to this comment 2 years later

[@roymustang.595]

I was a bro split guy but when I started doing 6× ppl I practically started hating bro splits but they are super fun

[@GVS]

Yea I think bro split is the most common "first split" for most people.

[@sunwukong6268]

Thanks again, very informative video. And now, I am going to check my closet for shirts I can rip on purpose. I hope my wife doesn’t kill me. 😆

[@GVS]

Let's start a movement!

[@Pbuilder]

Chad Waterbury from T-Nation used to write about this a lot where he recommended high frequency training for specific body parts

[@XxMadnessXx]

2:25 Migan does not make money off nucleus overload 🤦🏻‍♂️ he literally has multiple videos explaining for free how to do nucleus overload. And he doesn’t even recommend training nucleus overload all the time it’s just a tool to get a lagging body part stronger. Sorry bro but you don’t have the full details about migan.

[@varunkamal91]

Team 3D Alpha responded to the accusation that he didn't read the study. Go watch. You haven't done your entire research.

[@GVS]

Yes I have to do an updated video to this, as I've replied to other comments already.

[@varunkamal91]

@@GVS Yes. Greg Doucette was shouting the same things Migan already said... Like .. Migan says "even with volume equated, higher frequency builds more muscle"... Greg yells "but the VOLUME WAS THE SAME" .. Like wtf lol.

[@chrism.1749]

His name is Migan

[@SAsaiyajin]

I think you don't get what Team3d Alpha means. Greg Doucette literally run his mouth, he said i used to cycle a lot or everyday when he was younger and when started BB he legs blew up the fastest. That is basically it because his legs must have a lot of nuclei from cycling a lot. That is basically what is. I like your channel but I hope you will do more research on this because people are quick to dismiss it but have a very shallow perception of what is. It's not a Super Soldier Serum, but it can add to lagging body parts and for me personally it helped with my base dip progression, before I could only dip 7 reps ish from scratch but never easily. Now if I haven't train for weeks or months I can get back very easily at 20 reps minimum so even with base strength it helps. Your last video said one of your arms is 16,5 inch while the other grew at 17 inch, that would be perfect for this to try it out😁

[@GVS]

Yes I need to take a closer look at this, at some point I'll be making another video.

[@benaw4603]

Greg said his quads shrunken an inch after starting to bike ride everyday

[@SAsaiyajin]

@@benaw4603 but he also said they blew up when he started Bodybuilding after cycling a lot when he was younger.🙄. Your not following you're just trying to prove wrong, I've never said "because of cycling his calves blew up".

[@ptjww9455]

@@GVS : that's quite an understatement to avoid saying that you didn't pay enough attention to Team 3D's videos and were too quick bashing him...

[@GODAIM-ANDY]

@@ptjww9455 when did he bash him?

[@gambet0007]

High volume and low weight is something I only do when I've no access to gym, like this time during covid. I'm not advocate of it, but when you lack gym equipment its decent enough workout. Still I would say I would rather go through typical gym boring schedule of progressive loading with rep ranges of 15-12-8. And you are absolutely right about injuries, you end up carrying lot of niggles.

[@GVS]

Yes I don't do it, typically. But gymless it's sort of a nice change of pace.

[@adhvait9828]

I love how there's a random roadbike in ur gym.

[@oversipelio983]

That editing is flawless

[@zachdavis7234]

So much wrong with this video Team 3d Alpha ain't selling nucleus overload he giving it for free Yes he does site something alot of things wrong research Second you mentioned distance runners , that is a terrible analogy Those guys are doing cardio You totally dismissed the examples he gave on why it works Takes prisoners for example these guys doo a tone of volume of body weight exercises and look at there bodies, most prisons Don't have gym equipment because they took them out cause the saw that the inmates were getting too big

[@GVS]

Yes I need to take a second look at this topic.

[@zachdavis7234]

@@GVS yes thanks you very much Sorry for my terrible English Been watching your videos lately really great content and humor too i laughed alot I'm sure u get this alot but i found your channel through the debacle u and coach greg had the other day

[@mysmartieteevee3036]

@@zachdavis7234 your English is fine.

[@marcochavezjr9180]

I agree I think Greg destroyed the other guy, and I'm not just saying this because I like Greg and I am subscribed to him I think he genuinely destroyed him.

[@GVS]

yea he wasn't 100% honest but...still destroyed him.

[@palbo7871]

@John Brandon what's your story bro? started 5 days ago for my lats, doing pullups with rpe of 3-4 very low in general (7 to 9 reps at 88kg)

[@adr3510]

@@GVS ngl bro it looks like YOU didn’t even watch 3D alphas videos or you would have known exactly what happened 😂

[@GVS]

@@adr3510 yes I need to revisit this, have a new video planned.

[@adr3510]

@@GVS is that since you’ve seen it’s been picked by the likes of scott Herman or because you’ve had so many comments from people like me that can state with confidence that you clearly neglected 3Ds videos which he made in response to Greg’s bull shit + his other work/vids explaining the topic. Either way I hope you the new video is great, I’ll have post notifs on :)

[@nicholascanada3123]

I was doing it to gain size before it was even a thing as a teen it works wonders

[@stophi2581]

sorry, but you overlook that Scott´s muscle gain on his bizeps was a byproduct - as you said on your own: nuclei overload isn´t for gaining muscles during that 30 days - only to prepare the muscle for further muscle gain.

[@devinreed5725]

I actually did this on accident. Over worked till I wanted to die. I'm on the tail end of a week off. Back to it on Monday...but I'm not ding this again.

[@SystemAdministrator1]

Rode bmx a lot growing up Started training legs later in life After just a few months my quads blew up in size and stayed big for years even when Not training Nucleus Overload Training works

[@GVS]

Not entirely sure that's proof :) I mean, runners generally have pretty small legs, and not all hypertrophy well.

[@riffdex]

Geoffrey Verity Schofield because runners *aren’t* doing traditional Hypertrophy training as is required by the nucleus overload theory. You seem to have misinterpreted the theory, which is why you believe your examples are evidence that contradict it.

[@PenumbraDweller]

@@riffdex EXACTLY

[@riffdex]

@@PenumbraDweller thanks. Can’t believe it’s taken a whole year to get my due recognition 😂

[@PenumbraDweller]

@@riffdex 10 people agreed with you 😂 I'd say you got recognition. Just that it was silent

[@JB-mc9wv]

This my first time watching this channel and I think this video and channel finna blow up .

[@GVS]

Hope so :)

[@segaGenesis24]

I think this would work on those small neglected muscles like forearms, calf and neck. Hardly takes 20 mins to hit 10x10 on wrist curls while it would take an hour to do the same volume on squats. Besides the 3 muscles listed above I don't see a reason to train this way.

[@kleindavis550]

i have noticed a change shrugging everyday using either trap bar, dumbells, or barbell

[@nicoconcepcion1027]

I like Jonathan Migan from Team 3D Alpha. But I also kinda can't help but feel skeptical about his dismissal of getting stronger in favor of pump work for muscle gains. He does have a lot of points, even on "Nucleus Overload," but yeah, his favoring of high volume for "natty gains" is eyebrow-raising.

[@GVS]

Indeed. That type of work generally doesn't work for most naturals.

[@iiJDSii]

I saw his 1hr video, and to be honest I don't think you did your research on what he's proposing, what observations and science he linked together, etc. Maybe a 1hr video of something is kind of long, but if you want to make a valid critique on someone's work... you should probably go through their work lol. He makes a fairly compelling case showing how many natural "non-bodybuilders" achieve significant hypertrophy, many without even trying to do so. Then he puts these observations into a testable theory and free simple program. It's pretty solid and worth trying. And no, doing 5-10 light pump sets everyday is not likely to cause injury. Honestly I'd think the exercises in your vid with some generous "body english" are more likely to do so. Not that they're not solid reps and sets with good effort, you have great intensity. But a big part of N.O.T. is showing that volume and frequency can be traded-off for intensity, and still lead to significant hypertrophy. For many people who are injury-prone or just want something simple that doesn't require much equipment, this can be a great option.

[@SK-ik9mc]

What makes you think that Team3DAlpha was destroyed by Greg? He does not advocate for 10 sets of 10 by any means necessary and says it’s too much volume which I believe you incorrectly interpret as nucleus overload is 10x10 everyday which it is not.

[@GVS]

I agree that Greg wasn't really 100% honest, but no doubt Migan left himself open to attack when reading and interpreting those studies.

[@SK-ik9mc]

Geoffrey Verity Schofield how though? I would like to know how he interpreted them wrong because even in his follow up video he explained why he used those studies like the 5x5 vs 10x10 by Brad Schönfeld, he literally used it to debunk the notion that you need to be training 10 sets a day for nucleus overload. As a long time follower of his he has actually been saying this for almost a decade and he also very much emphasises recovery and making sure that nucleus overload workouts bare pump style for less muscle damage which would impede recovery and hell, he even recommends Kaatsu for nucleus overload and he even sites a study where within 19 days subjects doing blood flow restriction training put on the same amount of muscle and the group doing regular resistance training who took like 20 weeks if I remember correctly, and this was because within the 90 days the Kaatsu group did 23 workouts because they don’t have to worry about muscle damage. Again you could watch his response to Greg’s attack on him and or just tell me how you think he misinterpreted the studies

[@GVS]

@@SK-ik9mc dude the Greg video on him was brutal...if you've seen it there's just no way you'd think that he didn't misinterpret the studies...maybe he cleared things up in a later video...but by that point too late, people have moved on. Again, I'm not saying he's a bad guy, or that Greg was 100% fair to him, but there's no doubt that he lost some serious face from the situation. Not 100% right, but he also didn't represent himself well.

[@SK-ik9mc]

Geoffrey Verity Schofield I just have no idea how he misinterpreted the studies what so ever. Greg said “oh they are training 3 times a week 5 sets in this study not every day!” But Migan flashed the study to show the peak volume per workout session, Migan also mentioned the half life of many growth factors and how they were way to short to be training at lower frequencies and that in experience lifters protein synthesis returned to baseline after 16 hours. As for the end part where Migan showed how people with more satellite cells had far more potential for growth, Greg looked at the nuclei of the group with more satellite cells which donate nuclei to the muscle cell after training before the subjects even trained and the subjects with more satellite cells acquired more nuclei and more muscle mass. Honestly just watch Team3DAlpha’s response to Greg Doucet in his most recent video on him, you can even check out his community post where Greg commented and admitted that Nucleus overload as in 5 sets a day is absolutely fine but he said that he was just attacking the 10 sets a day type of nucleus overload which was never nucleus overload in the first place as Migan invented it 9 years ago and never recommended people do 10 sets a day

[@Mokaakashiya24]

I personally think nucleus overload works. Lets look at eugen sandow, his light dumbbell system was, yes a crude system but it seems to be an early version of NO. His program did focus on the muscles that seems to respond best to NO, he trained every day in 1 month cycles, and his best measurements were all the muscles.that respond best to NO.

[@Jack-bn1wc]

10:52 Long distance runners, as you displayed here, predominantly train type I aerobic muscle fibers, which are much smaller, contain less glycogen, and do not experience as much hypertrophic adaptation as type II fibers. That being said, SPRINTERS (short-distance, extreme intensity) train type II anaerobic muscle fibers, which are much larger, contain more glycogen, etc etc. Google sprinters' legs; they are massive (not in comparison to a bodybuilder, but in comparison to most other athletes). It was wrong to neglect this information here

[@TropicOfCancer1998]

So Nucleus overload is primarily for endurance and speedy recovery? So its better for legs but not for arms, right?

[@adduct99]

You are an inspiration Geoff! Big fan

[@jsamuel251]

>Black reading a scientific study That’s all I need to know

[@nabylad2194]

There are runners and many athletes from different sports that have big legs, maybe your definition of big legs is different to mine but cmon there are many athletes with big legs and they use them functionally well in their performances for their respected sports

[@mohd.ajmalkhan4317]

Hey , Geoffrey What are these refeed meals/ workouts ?? And the new video style is osum

[@GVS]

Feeder workouts, they are high rep sets done before bed, to get blood in the muscle. Glad you like the new videos!

[@Dan-lg4ti]

Hey Geoffrey, I struggle with mind muscle connection. I have inactive rear delts and mid/lower traps. Does your book have sections to help individuals like me? I see in this video you talk about massive amounts of volume. I find when I do that I’m sore in the wrong spot

[@GVS]

Yes I have an entire section on shoulder exercises, and each exercise has technique tips, not just "raise your arms" for lateral raises or some basic description, but usually visualizations to activate the correct areas.

[@Dan-lg4ti]

Geoffrey Verity Schofield awesome. Just purchased it!

[@GVS]

@@Dan-lg4ti Enjoy!

[@notashton.]

@@Dan-lg4ti how did you like the book

[@VikingSloth]

If you don't mind me asking, how was the book man? I'm thinking of buying it and I have similar issues

[@carltonclark5194]

nucleus overload training is the only thing that gets you gains fast as a natural lifter it is a fact

[@SadChimchar]

12:28 The Flash mode activated

[@GVS]

heh yea, who wants to watch rest-pause lateral raises in real time?

[@akshaysingh7407]

Was really hoping a video on this topic, thanks a lot. The biggest thing that made me doubt the magical claims is what you say at around 11:00, if this was something so good, how in the world has this technique not been blowing up over the past few decades? Also, lmao at "I hate Greg as a person, but his info was good" 🤣 Usually, people qualify something bad they are about to say with something good, not the other way around 😂

[@GVS]

He's been better recently. I don't hate him. Just don't like certain things he does. But most of his info is good, and it's rare that I disagree with him on diet and training.

[@gromswowguide7927]

I would like to point out that endurance runners burn extreme amounts of calories a week, i bet the vast majority of them do not eat enough to burn so many calories, get into an extreme deficit and pit a choke hold on their bodies ability to hold onto muscle.

[@markbouvierjr.7446]

As far as it being new, isn't nucei overload training just a reboot of Eugene sandows' light weight system? Okay, not exactly the same, but in many ways similar?

[@SageSea1]

Just like Greg’s videos, high like/dislike ratio from a bunch of posers with no critical thinking abilities, and comments eating away at it

[@josephperkins4080]

This is not new.In the early days from the 1890s though 1930s people like Eugen Sandow and George Hackenschmidt trained whole body 6 days a week and got results.If you doubt me look up pics of Eugen Sandow and George Hackenschmidt. But they did 1 to 3 sets and did not train to failure.

[@GVS]

Yup. Were often very strong as well.

[@spacejunky4380]

Just curious, after doing chest Flys for awhile, I haven't felt the center of my chest contract like I used too. Has anyone else had this happen where you don't have the same "mind muscle" ? Also, I had this same ig you can say novel stimulation from doing incline bench where I actually felt the muscles in my chest contract and push up the weight- fucking felt nuts! I seriously want to feel that strain again

[@houndYT]

Try and milk the stretch on either flys or dumbell bench. Just hold at the bottom of the rep for 1-2 seconds

[@BalkanManic]

Incorrect, greg didnt destroy anything

[@yqafree]

Bro has really gained a ton in almost 4 years.

[@GVS]

It's almost like what I do works! :)

[@princewhite.]

10:58 that’s because of high cardio :/ but their legs are very define

[@ResistanceQuest]

You are a misinformed and misguided person. Nucleus overload is NOT part of Migan's main program. His program is called HSP, which is a totally different protocol from NO. Also,if you like higher frequency training, HSP IS A HIGH FREQ PROGRAM. so maybe you agree with Migan more than you think if you get to what he ACTUALLY promotes

[@GVS]

Yes I need to do an updated video on this.

[@Calzman17]

You are saying nucleus overload takes longer but migan literally explains how his workouts are shorter. He uses dropsets and doesnt rest long between sets so its actually faster than most strength based workouts. You have done the exact same thing as greg and completely misrepresented everything migan stands for, I would suggest not to speak on things to a large community without proper research on what you are talking about. You also mentioned that if it is so effective why has this style of training not already been recognized but it has literally been used (atleast a similar approach, with high volume with frequent rest from gym) for years by bodybuliders , as well as this migan gives a plethora of examples of this type of training from gym bros to thai fighters. Although i am not 100% convinced that migan training is the most optimal ,the least people could do is properly represent his ideas so they can formulate an a real opinion rather than spreading misinformation

[@GVS]

Yes I need to revisit this topic as I got some things wrong.

[@144.72hz]

@@GVS Maddive props to you for saying that. I know the comments 3 months old, however that is an awesome thing to do.

[@Mohammedmalsaid]

A quarter of an inch on your arms that isn't inflammation is extremely good even for a newbie with good genetics.complete Noobs put what like maybe around 2 inches on their arms in their first 2 years of training. Scott Herman has been lifting consistently and seriously for at least 15 years. Even on a big steroid cycle for 4 months putting on a half inch of dry muscle that's not glycogen or inflammation is very impressive.

[@morganfreeman8230]

hes natty

[@user-en5vj6vr2u]

Bro has a hole in his shirt for another arm 💀

[@sniffingdogartofficial7257]

Yeah, I was going to critique this video, but I've seen in the comments that you're going to release an updated version soon. Would be great if you could reach out to Migan, because while sure, I'm certainly not everything he says is right, he is onto something with nucleus overload training. I prefer a low volume, high frequency style training (running a modified version of Super Squats at the moment), but feel NO can be awesome for lagging body parts, and his programs *definitely* don't have you in the gym for two hours at a time.

[@VikingSloth]

I think that Natural Hypertrophy might have it dialed in just right. He hypothesized that the reason it works is that the tonnage increase is the main driver of satellite cells donating nuclei. Like it's subpar in the short term (working the hell out of your calves for 30 days and then going back to normal), but by using a more sustained approach over the year (2 or 3 sets added on days you don't work that body part heavy in your split) you'll have accumulated so much extra tonnage that the muscle will be far larger than the short term method. At least that's what I understood from his series on it. I'd highly recommend checking it out.

[@sniffingdogartofficial7257]

@@VikingSloth Ahhhh, I didn't realise NH had done a series about this, too? I will check it out for sure, thanks man.

[@888-q4i]

Migan is goated

[@funkmaster2258]

Satellite cells differentiate with out that much volume. Infact any muscular trauma will cause differentiation. Which is why people do large amounts of gear. In short the fibers you traumatize will be the fibers that grow.

[@michaelcaiafa6339]

Well spoken, accurate, balanced and informative. Keep up the great work.

[@GVS]

Thanks, will do!

[@DarioSim]

i did this for my ohp well not daily but every other so 3 days a week from 2 days a week and i got my 1rm to be and easy 6 rep

[@marcochavezjr9180]

Nice video man, very informative.

[@GVS]

Glad you liked it!

[@suviseshbharadwaj7206]

In 2022, oh how the turn tables!

[@wvtrails4103]

This video is full of misinformation about Nucleus Overload. Migan at 3D Alpha has a great program that gets results. Obviously, there will be criticism from some folks, but this video is not making any sense. People, do some homework and try out the HSP program Migan has put together.

[@kchuen]

Have you actually read the program? You are not really addressing what his program is about at all.

[@kamo7293]

I saw team alpha3d and thought this was about team 3dmj

[@PenumbraDweller]

N.O is until you get a pump though i don't think this is a very accurate representation of what he means

[@MapleMario67]

You lost me at the end. - when he says every day, he means every gym session, he’s clarified this before. - “everything has been discovered” not true, and certainly not the case that prevailing wisdom always reflects the best possible methods (see: western medicine). - even 50 rep endurance training has more in common with 3 rep strength training than it does with long distance running lmfao.

[@heartminer5487]

Where do you workout in China? Would love to pay a visit some time.

[@GVS]

Shenzhen

[@snowiblind]

updated video?

[@theyetti90]

This video was garbage bro. The program doesn't call for 10 sets. It says to not go over 10, and doesn't recommend going near, that's a warning because of overlap. You should have just done an interview with Migan. He'd have done it, before you put this out, but now 🤷‍♂️ I watched this because I didn't want to give GD the view, but this isn't much better.

[@GVS]

Yes I need to revisit this.

[@theyetti90]

@@GVS coincidentally this popped into my recommended. I still think you should interview him though. kzbin.info/www/bejne/gZWmaWN8jZxompo

[@GVS]

@@theyetti90 interviews are tricky for me with time differences/connection but definitely will do a vid on him soon, I really like his content.

[@Ak353-d7u]

Please guys buys gvs sir's book SWEAT bcuz look at his t shirt😢 we guys have to support him 🙏👍

[@dominik.w1226]

do you have specific mask recommendations for training?

[@GVS]

No. I just use a surgical one. I can't imagine it's very effective when drenched in sweat, it's mostly for show, needed to get in and out of communities and such. They wouldn't let me into my gym without it, or even back into where I live.

[@johntrains1317]

Oh man, not a good look for Alex. Kind of confirms my suspicion too, that NO is probably not a thing. Always just sounded like a regular overreaching phase in bodybuilding repackaged as something different

[@Rickenaround]

I can do it. I am a Supra Saiyan

[@Keranu]

Dude I wish my white man jumps were that high. I don't know what happened. Got too white.

[@GVS]

White jumps matter, too.

[@suviseshbharadwaj7206]

Migan had some nice info. I disagree with his views on porn and sex but otherwise I enjoy his content

[@EAL2310]

Hard to trust the only person in the gym wearing a mask. Are you that guy that wears one while driving, even though you're the only one in the car? On topic: His name is Jonathan Meagan, and you should care enough to at least find out his name if you want to refute what he's claiming. Runners generally have smaller legs, because they have more slow twitch muscle fibers, instead of Type x Fast twitch fibers, which is the type of muscle fiber that gains volume when they're used daily. I don't think you know enough about any of this to actually hit Record, and then actually put it online.

[@72Dexter72Manley72]

Have you tried doing Nucleus Overload yet ?.

[@GVS]

I've done similar stuff in the past.

[@72Dexter72Manley72]

@@GVS Thanks for the reply. 👍🏽 Nucleus Overload is almost exactly like Eugene Sandow's light dumbbell system. He wrote a book about it in the early 1900's. Eugene Sandow learned the training from his mentor Professor Atilla in the late 1800's. Light weight dumbbells, 20 slow rep sets, train everyday.

[@benaw4603]

@@72Dexter72Manley72 have u tried it?

[@72Dexter72Manley72]

@@benaw4603 Yes I have. I have done it for shoulders twice and quads one time. My shoulders showed a big change after 60 days. My quads showed a smaller change but physically but the strength jumped up after 60 days, which was a bonus. My quads would pump up throughout the day, anytime I walked more than 50 feet. While I was doing Nucleus Overload. 👍🏽 I really liked that. And I was 50 years old when I first did it. No drugs Ever and No TRT. And I have lifted weights since the 1980's. Now if a 50 year old showed improvements I would expect younger people to show improvements 60 days after performing it as well. If done correctly. I asked Geoffrey if he tried it before because most people who mention it, Have never done it. But they can comment about it. 🤷🏾‍♂️ Which to me is dumb. Actually do it and give 100% effort the entire time, then comment about it. Good or bad. You actually did it though. 👍🏽

[@td601]

This somewhat sounds like "German Volume Training" though obviously very different, which is supposed to give great gains and it also is something you'd do for 4-6 weeks apparently. Obviously, GVT splits the body, it isn't every day, but the concept of doing a lot of volume is there ( 10x10 with 60% 1rpm even though that can be somewhat for people to know accurately ).

[@nicholascanada3123]

The pointed at the end about the runners was a terrible one😅 very bad example

[@manabboruah7882]

And what's up with that shirt tho?

[@GVS]

It cannot contain my physical form.

[@manabboruah7882]

@@GVS coffin music plays for shirt

[@GVS]

@@manabboruah7882 actually yea that one will be dead soon enough. Shame. One of my favorites.

[@manabboruah7882]

@@GVS XD

[@fromhl7619]

Where on earth does nucleus overload say that you do 100 sets per week???? You're just making strawmans dude

[@heyheyhophop]

999th upvote, who's gonna brinn this to a thousand?!

[@heyheyhophop]

..wait, how come am not subscribed?! Must be getting senile :)

[@mikep932]

NO is definitely legit and your form sucks big time bro... Kinda painful to watch you train

[@austinremondini8745]

Dude look at those bird legs, I would NEVER take advice from someone whose leg twitches on rep 6 of a 40# dumbell bench press. The only advice greg has is take steroids, and taking more steroids, and some more steroids

[@GVS]

1. Weights are in kilos. 2. Legs are 25 inches.

[@austinremondini8745]

Is that good? I don't have to worry about doing legs because my father would take my brothers and i hunting, we would Hike mountains for a week at a time It's a wonder all that "overtraining" did not leave me with 25 inch legs Science is a work in progress