TOP 10 NUCLEUS OVERLOAD™ FAQs & MISCONCEPTIONS

There are a lot of misconceptions flying around the net surrounding my Nucleus Overload™ program. In this brief article, I debunk them one at a time. To summarize, Nucleus Overload™ is the 30 day program I created over 9 years ago, which consists of 5 sets of 15-20 reps (close to failure), no more than 5 minutes per session, for 30 days straight. After which you MUST cease all training for 1 to 2 weeks in order to reset mTOR and allow the muscle and Androgen receptors to re-sensitize. No training should be done during the mTOR reset, not even cardio (other than brisk walking). The goal of Nucleus Overload™ is to maximize Satellite cell activity and myonuclei donation, which will make the muscle EXTREMELY sensitive to growth AFTER the entire program is completed. Remember to pick a safe exercise in order to avoid injury and excessive muscle damage. Also, although the duration of the program is 30 days straight, it is ok to take 1-2 days off a week if your body needs the rest. Now on to the top 10 misconceptions and FAQs:

1. Nucleus Overload™ is to build muscle in 30 days: This is false. The goal of Nucleus Overload™ is to increase the muscle’s sensitivity to growth. This is accomplished by increasing the total amount of nuclei in the muscle, which will then make the muscle more susceptible to growth in the future. It IS possible to build muscle during the 30 day period, since muscle protein synthesis DOES go up, and muscle damage is kept to a minimum, but this only happens to those who manage recovery (sleep, water, protein, calories, micros, stress etc.) extremely well.

2. Nucleus Overload™ is to replace normal training: False. The goal is to supplement your normal training. After all, I only recommend it to be performed on just 1 or 2 muscles at a time (for 99% of people).

3. Nucleus Overload™ is very light weights: False. My Nucleus Overload™ recommendation is 5 sets of 15-20+ reps close to failure, which comes out to about 50% of your one rep max. Very light weights would be anything above 50 reps, or less than 30% of your one rep max. Such weights are not practical due to time and recovery constraints. 

4. Nucleus Overload™ is to “Overload” the muscle: False. The “overload” I use in Nucleus Overload™ refers to “excessive amount of nuclei”, it is not referring to “extremely heavy weights” or anything of the sort. This confusion arose because several people forget (or don’t know) that “overload” has 2 meanings: 1) heavy weights and 2) excessive amounts of something (ie: information overload, electrical overload, testosterone overload etc.). So when I coined the term Nucleus Overload, I was referring to “an excessive amount of nuclei”, since that is the entire goal of the program. Another cause of this confusion is the “rat study” that I posted back in 2013, which is titled “Myonuclei acquired by overload exercise preceded hypertrophy…”. People eventually saw the “nuclei” in the first part of the sentence, and the “overload exercise” in the latter part, and thought “oh, that must be where Nucleus Overload comes from”. Good theory, but grossly incorrect. The “overload exercise” used in that title is a term researchers use a lot when referring to resistance training or heavy loading/weights. In fact you can find that same combination of words in the title and text of several other studies that have absolutely nothing to do with muscle nuclei.

5. Nucleus Overload™ is every body part (full body): False. I always recommend just 1 to 2 muscles max on Nucleus Overload, mainly because 99% of people are terrible at managing recovery well.

6. Nucleus Overload™ is “overtraining”: False. That word is tossed around far too much outside of proper context. If you are referring to overtraining as in doing slightly more than you’re used to, training harder etc., then yes. But if you are referring to “overtraining” as in doing far more than your body can recover from, then that is 100% false. Nucleus Overload™ is ALL about recovery. In fact, all of my parameters for it (rep range, set range, loading range, mTOR reset, exercise selection) are all carefully selected to prevent excessive damage and to maximize recovery. 

7. Nucleus Overload™ is 10 sets a day: False. It is 5 sets a day, no more than 5 minutes per session or exercise. Some might end up with over 5 sets due to overlapping muscles, and some might do more than the recommended 5 sets simply out of curiosity or to experiment, but I never recommend more than 5 sets (or 5 minutes) per session. Why? You guessed it, RECOVERY. Besides, muscle protein synthesis starts to peak after 5 sets anyway, so doing more will simply tap into your recovery reserves without adding any significant hypertrophic benefit.

8. Nucleus Overload™ has no scientific studies to back it up: False. The best proxy for Nucleus Overload™ is blood flow restriction training (1), which I stumbled upon around 2014-2015, but was discovered in the 1960s in Japan by Yoshiaki Sato (He calls it Kaatsu). This method of training uses similar frequency (up to 5x a week, sometimes 2x a day), rep ranges (15-30+), set range (2 to 5 sets), and rest periods (~30 sec) as Nucleus Overload™, and also results in the HIGHEST satellite cell and nuclei activity response ever seen in humans, WITHOUT the excessive muscle damage seen in eccentric training (the previous record holder for maximum satellite cell activation). The only minor difference is that the weights used are extremely light (20-30% of 1RM), which isn’t a concern since the BFR studies have shown that this is just the minimum loading range to see results (other BFR studies have shown that you can go up to 40, 50, 70+% of your 1RM and see the exact same benefits). Also, the BFR bands used to restrict blood flow are nothing magical, as traditional training achieves the same hormonal, EMG, and hypertrophic response without the bands (they are only useful when using 20-30% of your 1RM). I just use the bands anyway because the pump is mind-blowing.

9. Nucleus Overload™ is just high frequency training: Of course it is. But that is like saying “German Volume Training is just weight training”, or “5x5 is just weight lifting”. Of course they are all “weight training”, but they have large differences in goals and structure. High frequency training is a branch of weight training, and it itself has several branches (there are MANY high frequency protocols, all with different structures, rep/set schemes, goals etc.). Nucleus Overload™ is my version, with its own structure, rep range, set range, loading range, exercise selection, and most importantly its own purpose (maximum satellite cell and nuclei activation).

10. Nucleus Overload™ is the future of muscle growth and bodybuilding: 100% correct. I highly believe that high frequency, high weekly volume, and a focus on satellite cells and nuclei are the key to maximum muscle growth, especially for natural lifters. Just look at what happened in the last 9 years, ever since I joined YouTube back in 2011. It was all about “bro-splits” and training each muscle just once a week, which is why I was so heavily ridiculed when I kept pushing for higher frequencies, and showing all the overwhelming anecdotes of those who had done it in the past. But over the years, more and more people emerged who, without even knowing me or watching any of my material (my channel was far too small at the time), began to recommend the same thing. CT Fletcher came out around 2013 and mentioned that he trained arms every day as a kid. Rich Piana also entered the scene around that same year and introduced what he called “Feeder Workouts”, which are extremely similar to Nucleus Overload™. The Norwegian Frequency Project (although unpublished) also broke the scene sometime around then, causing many to scratch their heads. The science also started to catch up as we got an explosion of high frequency training studies in the following years, most concluding that 2x a week is far better than the bullshit 1x a week that “experts” kept shoving down our throats at the time. Fast forward to today, and almost everyone is now recommending at LEAST 2x a week, with many even switching over to Full Body Workouts (which I’ve been recommending since 2012). And now, years after I’ve been beating a dead horse over it, more and more people are slowly looking more into 3-5x a week blood flow restriction training as well. So just mark my words, in the next few years, frequency and a focus on satellite cell/nuclei will be at the forefront of bodybuilding and muscle growth research. 

That’s it, those are the top 10 misconceptions and/or questions about Nucleus Overload™, clarified by its creator himself. The internet is FULL of lies and misinformation, so always make sure that you fact check everything you hear or read. I have endless FREE videos on the topic for those who want to learn more, so check out my YouTube and browse away.

🙋‍♂️👨‍🏫❓Additional FAQs about Nucleus Overload:

1)Can I do Nucleus Overload on multiple body parts or FBW every day?

-ONLY if your recovery management is optimal (check the Recovery Guide video for the top 10 things). But for most people, I recommend picking only 1-2 muscles at a time.

2)How many reps (or how heavy should I go) on Nucleus Overload?

-you can build muscle on ANY rep range as long as you go CLOSE to failure on each set. Reason I recommend higher reps (lighter weights, 15-30 reps) 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. Now if you're doing N.O to try to increase strength, that is a completely different story. You'll have to use much heavier loads (3-5 rep range) and much longer rest periods (3-5 minutes). 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.

3)When I take time off to reset my mTOR, should I stop training completely?

-for optimal results, yes, don't train hard. 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 you insist on going to the gym anyway, keep it light, don’t go near failure.

4)Do you need a caloric surplus for Nucleus Overload? What if I'm cutting?

-For optimal results, yes (a slight surplus). You can do it on a cut or maintenance, but you won't see the full growth potential until you up your calories a bit. ALWAYS keep protein on the high side (at least 1g per pound of bodyweight, slightly less if very obese).

5)What is the set and rep range and general guidelines for Nucleus Overload?

-5 sets of 15-30 reps close to failure, for 30 days (5 days a week is also fine). Then take a mandatory 1-2 week break from ALL training. Remember to choose a SAFE exercise to reduce excessive muscle damage and avoid injuries. If doing more than 30 reps, using Blood-flow restriction.

6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload?

-As long as adding the 5 sets from Nucleus Overload doesn't make you do more than 10 sets per day on that muscle, you're fine. If it does, lower your volume on your main routine so that N.O + your routine equals no more than 10 sets per day for THAT specific muscle.

7)Won't I overtrain if I do this? What about muscle damage?

-There is a difference between overtraining and under recovering. As long as sleep, hydration, protein, micronutrients, stress/hormone management etc. are all accounted for, 5 sets of a moderate weight every day won't hurt you. In fact, once the repeated bout effect kicks in, your body will actually recover FASTER once you start doing Nucleus Overload. People highly underestimate the body's ability to adapt to stress. Just make sure you're smart about it. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. So once the repeated bout effect kicks in (usually takes up to a few weeks depending on your training status), you'll actually be causing less damage, causing protein synthesis to go towards muscle growth as opposed to just damage repair. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". No, the word "overload" in the English language has 2 meanings: An Excess or something, or a very heavy load. 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.".

8)What are the best exercises for Nucleus Overload?

-Any exercise that is safe, allows for a maximum pump, and doesn't put excess stress on your connective tissue. So cables, machines, some resistance bands, and some body weight exercises (like pushups or bench dips). Try to avoid the negative portion of each rep (eccentrics/negatives) to minimize excessive muscle damage. Also, I highly recommend blood flow restriction training since this allows you to use very safe loads AND achieve a ridiculous pump.

9)Do I have to use blood flow restriction training for Nucleus Overload?

-You don't, but I highly recommend it since it's so much safer, gives you a ridiculous pump, increases fiber recruitment (even at lower loads), produces much less muscle damage, and is easier to recover from once the repeated bout effect kicks in. It also activates satellite cells like crazy, which is the whole point of Nucleus Overload. 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). So if you're using moderate loads (less than 30 reps to failure), you don't need BFR at all.

10)Can I do multiple Nucleus Overload cycles?

-Absolutely. Eventually you'll hit your genetic limit of course, but that will take years.

11)Why not just do normal training? Why increase satellite cells & nuclei anyway?

-Normal training doesn't offer enough weekly volume nor frequency to maximize satellite cell activation and nuclei accumulation. The research is clear on that. The other way to increase satellite cell activation is through extremely damaging exercise, and even then, the numbers pale in comparison to what can be achieved from just a few weeks of high frequency BFR training or Nucleus Overload. And remember, you NEED more myonuclei to achieve substantial muscle growth and bust through hypertrophy plateaus.

12)Is Nucleus Overload a scam?

-First off, Nucleus Overload is free, and always has been. I have dozens of FREE videos all over my YouTube channel dating back to 2011 detailing everything you need to know about 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. Even when I first released my HSP Training program over 5 years ago, it was 100% free. Name a SINGLE fitness YouTuber who NEVER sold a single program or supplement for almost 10 years straight. Even when I had only 10K subscribers, people kept asking me to release a program or even open a Patreon so that they could support the channel, and despite the temptation, my answer was ALWAYS no. Why? Because I never wanted Nucleus Overload or my channel to be associated with scams and fads. Even when Nucleus Overload finally went viral back in 2016 (5 years ago), friends thought I was crazy for refusing to capitalize on the opportunity. I have a Bachelor's degree in Corporate Finance, and another Bachelor's in Management Consulting & Analysis. My source of income comes from Stock trading. YouTube and the study of hypertrophy is just my passion. I've been fascinated with hypertrophy ever since I was a child, and have been researching it for 16 years now. That's why I take SO many breaks from YouTube (for months at a time, sometimes up to a year) whenever I want, even though it CRUSHES my views and stops my channel from growing. It's just a hobby for me. 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). Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. The book is for those who want to support the channel or don't have time to search through 1500+ FREE videos. So in short, if I'm a scammer, I must be VERY bad at the job then.

Good luck.

Sources

1.  https://www.ncbi.nlm.nih.gov/pubmed/31156448