Nucleus Overload Training - Is it Worth Trying?

Nucleus Overload Training - Is it Worth Trying?

So there you are, entrenched in the iron. PRs are being smashed all over the place, but yet there's one guy.

You know, that guy... The one who trains the same body part every day. He grabs a curl bar and throws on some 10-pound plates and goes to town.

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Over the course of an hour, he's also managed to do preacher curls. If he's going beast mode, he will probably end off with some swinging hammer half curls and then the cable machine.

Six months later, after you've smashed many PRs, you see them at the gym. The same size. Doing the same weights. Over and over.

So there's a relatively new "sensational training method" that you isolate and train one specific muscle for 30 days straight - making you grow.

What Is Nuclei Overload Training?

Mainly known to bring up lagging body parts, nuclei overload training is the new internet sensational training method.

The theory of nucleus overload training is training a body part for a month, you will have more growth. The belief is that if you train a muscle group every single day, the nuclei within that muscle increases and you have a better response.

What Does This Mean for You?

There are solid pieces of evidence that bodybuilders who come from other athletic sports typically have bigger muscles from the movement. For example, a swimmer that starts bodybuilding will have naturally larger lats, shoulders, and traps and a runner will have massive quads and hamstrings.

I'm not a bodybuilder, nor have the ambition to be, but I came from a background in baseball and motocross. My forearms, calves, quads, and back are all my better and stronger parts.

Muscle growth, or hypertrophy comes from breaking your muscles down, your protein synthesis is elevated, and your body shuttles nutrients to your muscles to recover.


Muscle hypertrophy is the growth of your skeletal muscle by way of increasing the size of its component cells.

There are two factors that contribute to hypertrophy. These are sarcoplasmic hypertrophy and myofibrillar hypertrophy.

Sarcoplasmic Hypertrophy - Increased glycogen storage in your muscles.

Myofibrillar Hypertrophy - Increased myofibril size. This is the rod-like unit of a muscle cell.

Protein Synthesis

When we lift weights, our muscles micro-tear on a cellular level. When the muscle experiences micro-tears, the blood flow to the area increases. This brings the necessary components for repair - through protein synthesis.

This is how your muscle grows.

In order for protein synthesis and growth to occur, there need to be a few things happening.

First, you need to cause the muscle to have an exercise-induced micro-injury. This is what you do when you lift.

Second, naturally occurring hormones - including testosterone and growth hormone - are produced by your pituitary gland.

Lastly, you need to eat right. This means you need a sufficient amount of protein. Proteins are made from amino acids, some synthesized by our bodies, and others which we need to consume in our diet.

Protein synthesis doesn't actually create new cells, it creates a state of hypertrophy. The individual cells increase in size. So, the bigger and stronger the cells are, the more aesthetically pleasing you will look.

Protein synthesis is elevated for a little over 24 hours post-training.

Should You Try Nuclei Overload Training?

Is it bad? No. Is it good? Could be. Is it your magical cure for a lagging body part? Definitely not.

I mean, think about your calves. All of us are doing half bodyweight calf raises every time we walk. How come some people have chicken legs?

The growth from this training theory comes from the acute trauma and then supercompensation of muscle glycogen. The gains are just an illusion.

Seriously, professional research-based bodybuilders don't do this. They stay abreast on the latest and greatest in sports training technology.

Wrapping It Up

If you still want to try this training method, no one is going to stop you. I will say that if you are doing some off the wall training that no one else in the fitness industry has even heard of, it's probably a complete waste of your time.

Progressively overloading your muscles, getting the proper calories and nutrients into your body, and getting enough recovery time is the key to sustainable growth.

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John - September 23, 2020

I attempted nucleus overload on my triceps for the past 7 days. 2 out of these 7 days I focused working out my entire arm which includes: shoulders, triceps, biceps, and the forearm/grip. On the 5 off days, I did a total of 1000 tricep pushdowns (extensions or whatever you want to call them. My triceps felt great and were pumped all day, everyday. However, while working them out on the 7th day, which was my 2nd full arm day of the week. Something tweaked in my elbow and now I’m in some serious pain. Regardless, the blood is pumping in my arms at all times and I feel swole even with this injury :P

I’d recommend that you don’t full lock out your triceps when you do those light weight triceps extensions. This is because you’re putting some serious wear and tear on whatever muscle you want to overload. Try mixing up your workout with half reps, quarter reps… You’ll definitely still feel the pump but this will also help prevent any injuries.

CHumBoy - April 28, 2020

How to you think people with physical jobs like farmers get big after working the same body part all day every day, rest time is overrated, a good nights sleep will do, after a while your body will get used to nucleus overload

Joseph - November 22, 2019

It wont work and yet the God Fathers of Iron like George Hackenschmidt ,Eugen Sandow, Professor Attila(Sandows Trainer) all had their own versions of what could be called Nucleus Overload training…just done diffrently then today and they and those who followed their methods got amazing results

Aidan - November 19, 2019

I think the fact that now there are studies clearly showing great improvement with nuclei overload, re search before you put on the internet.
You are also saying that bodybuilders don’t do this, but they do (indirectly) whether it is light or heavy weight they train everyday, therefore are what would’ve been called ‘’overtraining” but they are simply doing nuclei overload, imagine how many times in a workout you indirectly hit the front felt or the biceps and the forearms, every workout! And they workout once to twice a day and therefore are doing nuclear overload without knowing it.
And also Marito is completely correct with his comment, and in your essay it is basically saying that you expected the results straight after working out, but you are meant to take a break and then continue your normal regime. FACTS

Marito alla Parmigiana - January 11, 2019

If you see techniques of Poliquin there are frequent training methodology that involve extreme training of one bodypart for extended period of days where the muscle area gets heavily abused. The growth does not happen during that period but after the rest period when the training start back again.

Dustin Loesche - January 11, 2019

So your saying the grow your arms in a day workout is not real? Lol.

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