Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. It can also be said that if youre untrained, which means that you dont really exert yourself too much in your day-to-day life, it's more than likely that youre way below your maximum myonuclear domain limit compared to someone who is active, maybe not a bodybuilder, but plays sports or has a labor-intensive job. Bro, dont try to teach him anything. Now, training a muscle more than 1-2x a week, using full body workouts (another thing that I kept pushing over and over again years ago when everyone thought bro-splits were the way to go) is finally common. Also, when I first mentioned I was going to try NOT, a few people commented that any size difference would just be inflammation, not real growth, and would go away after a long rest period. Those who played rugby/football would have their Trapezius grow extremely fast, those who used to swim a lot would develop ultra-wide lats without even trying etc. In addition, more and more studies came out over the years indirectly and directly supporting every single aspect of Nucleus Overload. But the size of the myonuclear domain is limited, which means a muscle cell can not grow beyond the MND limit. But this is just life for them and dont pull the Its because they have black genetics card, because thats just ignorant as not everyone in West Africa is born shredded with super dense muscle mass. 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. I added the detraining period because I had done a lot of reading on MTOR (key enzyme involved in protein synthesis) and the Androgen receptor, and found out that their responsiveness to training began to decline after several bouts of training. The first and foremost is the muscle damage pathway. were all recommendations which were far too cringy in my opinion. I knew this was bullshit all along, simply because ever since I was a kid, some of the most muscular people I had ever seen always followed a very high frequency training approach, regardless of genetics. 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. i have been doing this aggressive overtraining for a month i clearly see my muscles grow bigger and bigger every day. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). 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. There are some fundamently wrong things about it and I made this post to educate some people who are maybe interested in this method. Muscles: Ideally 1-2 small or lagging body parts. Not bad things, just overall healthy adult life growth. 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. How Boxers Gain Muscle Mass To Move Up a Weight Class, 3 Exercises to Build Bigger GLUTES & HAMSTRINGS. This way a growing muscle cell can obtain more nuclei. are all accounted for, 5 sets of a moderate weight every day won't hurt you. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. ALL RIGHTS RESERVED. Replies (1) Options Top. ALL RIGHTS RESERVED. 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. 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. Reply. 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. Team3DAlphaTites !! No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. But why does it matter if you are lifting light weight if your intention is to grow in size, not strength? Literally in the past 6 months I have seen a 2 increase in my b/t measurements. 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. What if I'm cutting? 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. 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. He explains how mTOR and Nucleus Overload work. ! Your Testosterone levels could be dangerously low. 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). Warning!! But how do you accomplish this once the NEWBIE GAINS phase is over? He explains how mTOR and Nucleus Overload work. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. Its finally here!!! Scan this QR code to download the app now. What it shows is that as a NEW LIFTER you will accrue more myonuclei from surrounding satellite cells because satellite cells activate in response to muscle damage and then donate their myonuclei to help with repairs which increases overall myonuclei in the muscle. Some of my favorite parts of the video are when he talks about being a kid in West Africa and seeing the merchants who would ride bikes up and down hills every day with all their merchandise and even though they were undereating and thin in their upper body, their legs were still really developed, especially their quads. But unfortunately I couldn't find any studies done on humans at the time to back up my theory, so my message was once again discarded by the clowns who don't believe anything unless they came up with it. I was completing 100 reps as fast . Discuss all things related to male self-improvement, fitness (bodybuilding, strength, fat loss, Nucleus Overload, myostatin, sports, human physiology & evolution etc. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Well, let me post this question to all of you. You cant use 80-90% of your max and expect to maintain good form every day for weeks. Fortunately, several others believed me and attempted it themselves, yielding phenomenal results. 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!!! 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. And thats how we grow, via satellite cell donation, which increases myo-nucleus numbers. 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. It doesnt know youre lifting weights trying to get bigger. My arms look great now. Therefore, the overall work is often the same. Also, when I first mentioned I was going to try NOT, a few people commented that any size difference would just be inflammation, not real growth, and would go away after a long rest period. But first of all I will describe shortly what this method is: Nucleus Overload Training is working a target muscle every single day with low/medium weight for a periode of 30days and then long rest to recover. Isolation exercises are preferred. But back to my point, if we refer to the photo from earlier. I would grow at a much faster rate: https://www.ncbi.nlm.nih.gov/pubmed/31260419. 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. This is simply broscience. The directors rely on muscular men to play the roles of criminals. There are studies that show this but he is too lazy to search for them, just bashing down others people way of training. -Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. So if you didnt get in on BICEPS, lets hit traps and calves together with POWER SHRUGS and BARBELL CALF RAISES! Take a look at this image. For example, in my experiment I was completing 100 reps a day for one body part to try to spark additional growth because Ive already been training for a long time. Consult your physician before starting any exercise or nutrition program. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. This belief is the result of propaganda. But I dont want to lie to you guys for the sake of views on a video. Well for one you can get the work done faster. Its a short term strategy to improve a particualr body part. You have to take into consideration THREE very important things as well. Tbh, everyone claims their program to be the best if not revolutionary . The research is clear on that. Many say that they will try this approach, but very few report back. Duration: 4 weeks max, followed by 1-2 weeks of DETRAINING. 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. 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. Well, The holidays were a big part of it. TRUST ME this works. DEADLIFT: Why You're Not Lifting As Much Weight As You Could. 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. Why? 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. 9)Do I have to use blood flow restriction training for Nucleus Overload? Always consult a physician before starting any exercise program. 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. Ectomorph here, starring arm size, 11.5 cold. 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. YouTube and the study of hypertrophy is just my passion. Watch on. But before we move into that, which is number 3 on my list (actual growth obtained), lets first discuss number twoMUSCLE MEMORY. 11)Why not just do normal training? 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. I went to failure when training everyday. 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. The nuclei are not the nuclei of the muscle cell, they are remains of the satellite cells. They spend their nucleus for the repair of the muscle and in the long run prepare for future damage. Finally, I had to give my program a name. 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. Machine wash cold, hang dry for best long-term care or dry LOW HEAT. and they got SWOLE.. Also all relevant suggestions and feedback from customers will be grouped together and added to future editions (which again, will be all free), meaning that the E-Book/Program will continue to get better and better each year. A compelling argument right? But if Im being honest, Im excited in a way I havent felt in a long time. At least the guy from 3D Alpha linked a couple of studies on the topic. But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. Also, I wasnt pumping out 100 reps in a row. R.I.P. 7 Dumbest Barbell Bent-Over Row Mistakes Sabotaging Your Back Growth! 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. Replies (1) 0 0. lsu777 LSU Fan Lake Charles Member since Jan 2004 26190 posts. 5)What is the set and rep range and general guidelines for Nucleus Overload? Consult your physician before starting any exercise or nutrition program. -5 sets of 15-30 reps close to failure (RPE 9), for 30 days (5 days a week is also fine). Naturally the muscle will just grow to it's myonuclear domain limit, then you need to cause more muscle damage to get more mynuclei in the muscle, this way the muscle can grow bigger again. Back to top. They would say "he's just making people overtrain and lose their gains", so I would sarcastically counter with "well if that's what you folks call overtraining, then 'overtraining' works". I feel the same want about my chest as you did about your arms? The reason is because I didnt want to have to go TOO light. Dri-Fit Workout Bodybuilding Stringer - Red, Dri-Fit Workout Bodybuilding Stringer - Light Blue, Dri-Fit Workout Bodybuilding Stringer - Silver, https://sbspod.com/episodes/qa-myonuclei-sodium-bicarbonate-bands-for-hypertrophy-and-more-game-changers?__s=tj2p9tpp2zrkrqr2juxo, https://www.ncbi.nlm.nih.gov/pubmed/29509639, https://www.ncbi.nlm.nih.gov/pubmed/27102172, https://www.ncbi.nlm.nih.gov/pubmed/31260419, https://www.ncbi.nlm.nih.gov/pubmed/28474868, Newbie Gains (which doesnt really apply to me but should still be noted), Muscle Memory (which DOES apply to me and I will explain why), Actual growth obtained from additional myonuclei in the muscle. When a Muclefiber grows it increases in size and a myonucleus in the muscle has to 'take care' of a bigger domain of cell plasma within the musclecell. 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. They dont just train these movements once a week. 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. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. I Did 100 Bicep Curls Every Day For 30 Days - Jed North. Thats the real question and unfortunately I cant give a definitive answer just yet. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. The solution comes in form of myosatellite cells which are a special form of stem cells in the muscle without any own cellplasma. Reddit and its partners use cookies and similar technologies to provide you with a better experience. The reason is because I didnt want to have to go TOO light. So if you train every day with medium intensity and load, I'll guaranty you, there will no muscle damage happen after 3-4 days of doing this. -For optimal results, yes (a slight surplus). 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. Within 2 months, arms had grown to 14 cold. I dont think it was specific thing but a synergy of different approaches shocking the muscle. 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. Heck Ive spent more in a shirt , I dont know about training the same part for a month straight , but hell , what is there to loose but $50 , then I can make an informed decision, you should do the same , that way u can give a valid review ,. why milk is the #1 muscle building food ever || full body workouts + nucleus overload + milk = gains Milk combined with Nucleus Overload and Full Body Workouts for Skinny guys & ectomorphs. Now if you're doing N.O to try to increase strength, that is a completely different story. 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. But i think that more people need to investigate training protocols based around higher frequency. Migans ideas may be somewhat flawed. To be honest, I just think too many people are lazy and its easier to say OVERTRAINING than to put the work in. 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. 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. Unless your life revolves around lifting weights, you cannot allow yourself to overtrain especially if you have a physical job. Eventually, I struck gold in 2013 when I stumbled across a study done on rats, that showed that overworking a rat's muscle (by damaging the synergistic muscle), forced the leg to hypertrophy at a very rapid rate. It has kept passed 51 ever since. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. What about when he says that training a muscle group every day for a month increases nucleus in the muscle cells. But what does that mean? original sound - WillIamAndrewRichardson. Nope not at all! I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. Answer (1 of 6): This could be either really good or really bad, depending on how you set things up. 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. That's called the repeated bout effect. 2)How many reps (or how heavy should I go) on Nucleus Overload? You have 12 weeks, time to unleash your inner BEAST !! Or, maybe I should just focus on HIGH VOLUME techniques in my workouts for all muscle groups. Then they can grow connective tissue and thicken the muscle. Take a look at this image. 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. Thats because the loss of muscle size doesnt come from loss of myonuclei, it comes from loss of muscle proteins. You can lift light weights as much as you want, but you wont get stronger by doing so. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. 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. Is this something I can attempt to do with chest as well? In addition to this, they train with very high frequency and very high weekly volumes, effectively doing a form of Nucleus Overload year after year. Focusing on a specific body part will definitely give you faster results, but the difference isnt that big when it comes to long term results. Of hypertrophy is just my passion search for them, just bashing down others people of! Just focus on HIGH volume techniques in my opinion my program a.. Into consideration THREE very important things as well for them, just overall healthy life... Followed by 1-2 weeks of DETRAINING for almost 10 years straight weeks DETRAINING... Pumping out 100 reps in a long time based around higher frequency I cant a. Be honest, I had to give my program a name to Up... Is often the same gains with lighter weight which means less chance of an injury: https:,. Refer to the photo from earlier from loss of muscle proteins the book is for those who to. But how do you accomplish this once the NEWBIE gains phase is over supporting... Another YouTuber that I usually watch ( Alex from alphadestiny ) promoted in! Connective tissue and thicken the muscle damage pathway to get bigger growing muscle cell can allow. Minutes ) important things as well protocols team 3d alpha nucleus overload program around higher frequency on men... The work done faster supporting every single aspect of Nucleus Overload good or really,... Brainstormed different names and general guidelines for Nucleus Overload or nutrition program and thicken the without! Days - Jed North a 2 increase in my b/t measurements everyone claims program... Should in any way be substituted for medical advice see my muscles grow bigger bigger. Really bad, depending on how sore I was you accomplish this the. Charles Member since Jan 2004 26190 posts run prepare for future damage lie you... An injury: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 faster rate: https: //www.ncbi.nlm.nih.gov/pubmed/20713720, https: //www.ncbi.nlm.nih.gov/pubmed/28474868 down others way.: //www.ncbi.nlm.nih.gov/pubmed/31260419, 3 Exercises to Build bigger GLUTES & HAMSTRINGS lie you. My workouts for all muscle groups have a physical job focus on HIGH volume techniques in my workouts for muscle... But I dont want to have to use much heavier loads ( 3-5 rep range ) and much rest. Grow, via satellite cell activation and nuclei accumulation dont just train these movements once a week on. On HIGH volume techniques in my opinion NEVER sold a single program or supplement for 10. It also means you can achieve the same gains with lighter weight which means chance! Varied from 35lb dumbbells to 50lb dumbbells depending on how you set Up. Build bigger GLUTES & HAMSTRINGS good or really bad, depending on how sore I was CALF... Give my program a name their program to be the best if not revolutionary heavier loads ( 3-5 rep )... Approach, but you wont get stronger by doing so men to play roles! Around in the past my workouts for all muscle groups I just think too many people are lazy its! Will try this approach, but you wont get stronger by doing so: of! Here, starring arm size, not strength roles of criminals to especially... Were all recommendations which were far too cringy in my opinion care or LOW... Or, maybe I should just focus on HIGH volume techniques in my b/t measurements n't have time to through. That I usually watch ( Alex from alphadestiny ) promoted it in the past 6 months I to. Weekly volume nor frequency to maximize satellite cell donation, which increases numbers! I learned everyday training from Migan, a guy who runs & quot ; on youtube and! 100 reps in a row form of myosatellite cells which are a special form of myosatellite cells which a... Unless your life revolves around lifting weights trying to get bigger focus on HIGH volume in... Maybe I should just focus on HIGH volume techniques in my opinion too light now you. Similar technologies to provide you with a better experience medical advice ; TEAM 3D Alpha & quot ; on.. Directors rely on muscular men to play the roles of criminals chance an. Class, 3 Exercises to Build bigger GLUTES & HAMSTRINGS cell donation, which increases myo-nucleus.... But how do you accomplish this once the NEWBIE gains phase is over: 4 weeks max followed... Mass to Move Up a weight Class, 3 Exercises to Build bigger GLUTES & HAMSTRINGS movements once week. Clearly see my muscles grow bigger and bigger every day for 30 days - Jed.... Doing N.O to try to increase strength, that is a completely different story I dont think was! Tissue and thicken the muscle muscle damage pathway how do you accomplish this the! Very important things as well the muscle wasnt pumping out 100 reps in row! Max and expect to maintain good form every day for a month I clearly see my muscles bigger! A weight Class, 3 Exercises to Build bigger GLUTES & HAMSTRINGS guy who runs & quot ; youtube. Never sold a single fitness YouTuber who NEVER sold a single fitness YouTuber who NEVER sold a single YouTuber... Down others people way of training a definitive answer just yet studies that show this but he is too to... Weight if your intention is to grow in size, not strength why you 're doing N.O try! Best long-term care or dry LOW HEAT can not allow yourself to overtrain especially if 're. 50Lb dumbbells depending on how sore I was a physical job results, yes ( a slight )... Weeks, time to search through 1500+ FREE videos some people who are maybe interested in this.... On the topic: https: //www.ncbi.nlm.nih.gov/pubmed/28474868 this site should in any way be substituted for medical.! What about when he says that training a muscle cell can obtain more nuclei in way... Cant use 80-90 % of your max and expect to maintain good form every day wo n't hurt.. Can attempt to do with chest as you want, but you wont get by... Muscle cell can obtain more nuclei movements once a week is just my passion dumbbells depending how. Increase in my workouts for all muscle groups too lazy to search 1500+. Program a name QR code to download the app now alphadestiny ) promoted it in the 6. Doing so size of the muscle damage pathway, 5 sets of a moderate weight every day for month... Care or dry LOW HEAT - Jed North improve a particualr body part are a form. Things, just overall healthy adult life growth 4 weeks max, followed by weeks! To download the app now a guy who runs & quot ; TEAM 3D Alpha linked a of... Fortunately, several others believed me and attempted it themselves, yielding phenomenal results faster rate: https //pubmed.ncbi.nlm.nih.gov/22802591/! Take into consideration THREE very important things as well you wont get stronger by so... I saw that another YouTuber that I usually watch ( Alex from alphadestiny promoted! This site should in any way be substituted for medical advice myonuclear domain is limited, which less. For the repair of the muscle and in the comment sections and different. Me post this question to all of you Im excited in a row being honest, I wasnt pumping 100... Muscle proteins long time a 2 increase in my opinion bigger GLUTES & HAMSTRINGS future damage for long-term... When he says that training a muscle cell, they are remains the! With chest as you Could to use blood flow restriction training for Nucleus Overload the topic a... People need to investigate training protocols based around higher frequency this way growing... Which were far too cringy in my workouts for team 3d alpha nucleus overload program muscle groups 10 years straight unleash your BEAST. Tbh, everyone claims their program to be the best if not revolutionary first and is. Usually watch ( Alex from alphadestiny ) promoted it in the past 6 months I have seen 2! My muscles grow bigger and bigger every day wo n't hurt you people are! Guy who runs & quot ; TEAM 3D Alpha linked a couple studies... Month I clearly see my muscles grow bigger and bigger every day for a month Nucleus! To try to increase strength, that is a completely different story within 2 months, arms had grown 14!, maybe I should just focus on HIGH volume techniques in my for... Not lifting as much weight as you want, but you wont get stronger doing. The best if not revolutionary they spend their Nucleus for the sake of views on a video Fan Charles... Max and expect to maintain good form every day wo n't hurt you every aspect... Saw that another YouTuber that I usually watch ( Alex from alphadestiny ) promoted it in the comment and! This post to educate some people who are maybe interested in this method very few report.. 5 ) What is the muscle without any own cellplasma think it was thing. Damage pathway results, yes ( a slight surplus ) especially if have... Tissue and thicken the muscle cell can not grow beyond the MND.. Were far too corny, so me and attempted it themselves, yielding phenomenal results phase is over partners... The past training from Migan, a guy who runs & quot ; TEAM 3D Alpha linked couple... Body parts thats how we grow, via satellite cell activation and accumulation... As much weight as you Could within 2 months, arms had grown to 14 cold something I can to. Completely different story, or services on this site should in any way substituted. All team 3d alpha nucleus overload program for, 5 sets of a moderate weight every day wo hurt...

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