ECCENTRIC TRAINING & WEIGHTED STRETCH - THE KEY TO MUSCLE HYPERPLASIA & STRENGTH - SCIENTIFIC PROOF
The power of eccentric training overload (heavy negatives) and weighted stretch (aka lengthened partials for stretch-mediated-hypertrophy) for maximum hypertrophy & hyperplasia. It is the key component of my HSP Training program, and many other programs that emphasize stretch overload and heavy negatives.
PS: As with all intense regimens, make sure you prioritize RECOVERY, if not, avoid.
⚡️Who am I:
CEO of Team3DAlpha, Creator of the Nucleus Overload 30-Day program, The HSP Training 12 week program, The Bone Density Training 6 week Program, the Team3DAlpha Self-Mastery Quiz, and the Team3DAlpha Daily Routine. I only have one goal: turning weak, lonely, depressed men into absolute monsters, alpha males, leaders, and world changers, by helping them find and reclaim their THRONES !! The world doesn't have problems, it just lacks leaders. And YOU are one of them. So put the goddamn excuses away, and let's begin. Dominance, Discipline, Direction.
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⚡️Email Me for:
-Online coaching 1 on 1 (12 weeks)
-HSP Training Program (12 weeks) -Bone Density Training Program (6 weeks)
-Custom Meal plan/Macros (12 weeks)
-Business inquiries Email: [email protected]
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⚡️ FREE NUCLEUS OVERLOAD GUIDE:
1- pick a muscle
2- pick an isolation or safe exercise for that muscle
3- train it every day for 30 days (ideally high reps & very short rest periods to minimize excessive muscle damage, recovery issues and injuries etc. using drop sets or rest pause etc, 5 min per session max, once or twice a day, no more than 5 sets per session).
4- at the end of the 30 days avoid stimulating that muscle for at LEAST 1-2 weeks. let it recover, adapt, and re-sensitize to training. You can train other body parts during this period but for optimal results I recommend not training at all for complete total body and CNS recovery etc.
5- after the break, return to your normal training program. the muscle will now grow much faster than it did before, once stimulated (mainly because it now has more nuclei and a better endurance/recovery profile). rinse and repeat with other body parts, or do an additional cycle with the same muscle if you wish.
PS: as with all programs, recovery and nutrition is everything. so if you're not gonna sleep, drink and eat well while doing this, don't waste your time and stay away.
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⚡️Rights and Disclaimers
Intro & Outro: by Laurent Caccia
/ laurentcaccia
Art & Logos: by Volen Cherkezov
/ inpursuitofartvolenck / inpursuitofart1
Lion shot by Atif Saeed
/ atifsaeedfineartphotography
Copyright: I have the permission to use all the music and logos in the video.
●Disclaimer: The advice on my channel and all of my videos MUST NOT be substituted under any circumstances for medical, legal, or financial advice. It is mainly my opinion. I am not a licensed professional. Also, contact your physician before starting any nutritional or training program.
Sources:
Hather et al 1991
Franchi et al 2017
Coratella et al 2016
Walker et al 2016
Pereira et al 2016
Eliasson et al 2006
Bamman et al 2001
Hyldahl et al 2014
McMahon et al 2013
Garma et al 2007
Shepstone et al 2005
Moore et al 2005
Linnamo et al 2002
Nardone et al 1989
Friedman et al 2009
Antonio et al 1993
Hakkinen et al 2009
Calixto et al 2014
Heinemeier et al 2007
Hessel et al 2017
Hibbert et al 2008
Lorenz et al 2011
Schoenfeld et al 2017
TOPICS DISCUSSED
weighted stretch, stretch mediated hypertrophy, lengthened partials, hyperplasia, HSP training, eccentric reps, heavy negatives, heavy eccentrics, eccentric overload