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. 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. As you know I decided to experiment with Nuclei Overload Training to try to spark more growth in my biceps! Check out my PROGRAMSand 1 on 1 Coaching! and our This is manageable, and doesnt negatively affect recovery (especially if youre eating and sleeping enough). Even when I first released my HSP Training program over 5 years ago, it was 100% free. Migans ideas may be somewhat flawed. 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. The research is clear on that. Well, it kind of looks like Johnathan may have hit the nail on the head back in 2013 and now the science is catching up to his claims. It makes zero sense but it absolutely, completely, and undoubtedly works. 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. 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). But I dont want to lie to you guys for the sake of views on a video. 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, How To: Barbell Bicep Curl | 3 GOLDEN RULES. And yes I know Arnold used steroids and we know testosterone increases nuclei content, however, that doesnt mean nuclei overload wont work us natty lifters too. Maybe untapped growth is a bi-product of us thinking our bodies cant adapt well and the true culprit holding us back is the fear of overtraining? Maybe most of the people who got incredible muscle growth were just beginners experiencing their initial gains that usually come easily. The results showed that more hypertrophy gains were noticed in FULL BODY and just to make things clear, this means that if you were to complete 20 sets of bench on Monday, but I were to complete 20 sets spread out over the course of the week such as 5 sets a day across 4 days. 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. Also, I wasnt pumping out 100 reps in a row. COPYRIGHT TEAM3DALPHA, 2023. And my delts and triceps grew thickerit was the first time my triceps bulged out the side and rear. BICEPS: The ONLY TWO Exercises You Need For GROWTH! Therefore, the overall work is often the same. ALL RIGHTS RESERVED. I can take your training to the NEXT LEVEL! During the downtime, the hit muscles are supposed to grow rapidly. -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. However, there is zero evidence that overtraining will produce faster growth than normal training in the long run. Literally in the past 6 months I have seen a 2 increase in my b/t measurements. TikTok video from WillIamAndrewRichardson (@williamandrewrichardsonn): "Look up Nucleus Overload (team 3D Alpha) #bodybuilding #fittok #nucleusoverload #naturalbosybuilding". There is a lot of confusion regarding optimal protein intake. Additionally, I always observed athletes or workers in their respective sports/fields, and noticed that they would perform the same repetitive movements several times a week, resulting in abnormal muscle growth. For example, take this video filmed back in June of 2013. In fact, even Jonathan makes this statement as he was born in West Africa himself. DISCLAIMER: None of the content, products, or services on this site should in any way be substituted for medical advice. After years of practical experience and research, my recommendation has always been on the high side, and for good reasons. Avoid the eccentric portion of each rep. You can also subscribe without commenting. 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. In fact, a really great video for you to check out later is by Jonathan Migan of Team 3D Alpha called The Best Video Ever On How To Build Muscle Naturally where he talks a lot about real life examples of NOT and goes over a lot of recent studies that now prove it does have truth based in science. Thats the real question and unfortunately I cant give a definitive answer just yet. 2) Keeping myofibrillar protein synthesis elevated daily WITHOUT excessive muscle damage. | BIGGER ARMS NOW! 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. Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! This method will work quiet some time, untill the repeated bout effect prevent further damage and you grind your gears in terms of load. Reddit and its partners use cookies and similar technologies to provide you with a better experience. In fact, I noticed about a quarter-inch difference when I remeasured from day 1 to 30 days later and still retain that difference even now. Do you really think that bench press sets with 40kg will produce amazing growth or strength increase? TEAM 3D ALPHA migan here Life 20/03/21(Sat)12:12 No. So basically full body splits Vs. bro splits which is something the majority of us already know and accepted to be true: https://www.ncbi.nlm.nih.gov/pubmed/27102172, But then the information collected was taken one step further in a more recent study in 2019 where two groups of men were given the same amount of TRAINING VOLUME, but one group consisted of traditional SPLIT training where the other did full body workouts. Thanks 20/03/21(Sat)16:10 No. Also, the goal of N.O is to train the muscle as often as possible WITHOUT causing excessive muscle damage. So at face value I can say to those people, HELL YEAH, NOT DOES work! This is simply broscience. Scan this QR code to download the app now. 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. So in short, if I'm a scammer, I must be VERY bad at the job then. THE BEST VIDEO EVER ON HOW TO BUILD MUSCLE NATURALLY CRAZY SCIENTIFIC PROOF OF NUCLEUS OVERLOAD. It has kept passed 51 ever since. 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. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. That's called the repeated bout effect. ), genetics, testosterone, dating, Psychology, and race & ethnicity. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.. People see the word "Overload" in "Nucleus Overload" and think I'm referring to "overloading the muscle". But that name was far too corny, so me and my subs joked around in the comment sections and brainstormed different names. The idea behind this is that you overload the muscle cells with more myonuclei, which produces a lot of hypertrophy in the aftermath when you rest. 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. About me: CEO of Team3DAlpha, creator of Nucleus Overload, HSP Training, and . But eventually, the sarcastic name stuck, and a year later when YouTubers CT Fletcher and Mike Rashid entered the YouTube scene, many confused my "overtraining" method with their version of "overtraining", which is completely different. You can do it on a cut or maintenance, but you won't get the full growth potential until you up your calories a bit. https://www.ncbi.nlm.nih.gov/pubmed/20713720, https://www.ncbi.nlm.nih.gov/pubmed/23372143, https://pubmed.ncbi.nlm.nih.gov/22802591/. 5)What is the set and rep range and general guidelines for Nucleus Overload? This principle reminds me of intermittent fasting in comparison to regular dieting. Also, I learned everyday training from Migan, a guy who runs "TEAM 3D ALPHA" on Youtube. Within 2 months, arms had grown to 14 cold. I dropped all other chest, delt and tricep work to avoid any excess. YouTube and the study of hypertrophy is just my passion. Heres a quick summary of the IMMENSE value inside: -Blood flow restriction training guide ($10 value), -The Team3DAlpha 7 days to live Daily Routine ($10 value), -FREE copies of any future editions (priceless), -FREE program related email consultations (priceless). For a limited time, YouTube subscribers get an additional 40% off (must enter the coupon code at checkout). However, this does lead us into number three on my list which is actual obtained growth from additional myonuclei in the muscle and this is where the science behind the LONG REST PERIOD comes in and why I waited so long to make this video. But I dont want to lie to you guys for the sake of views on a video. 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. Good luck, and dominate! It will take 3-6 months but it will work. Privacy Policy. I train them to failure every day and I have no tendinitis issues or pain issues whatsoever. Those as big as bodybuilders are doing things Kali Muscle style. Now if you're doing N.O to try to increase strength, that is a completely different story. Remember when I said maybe you DIDNT reach your natural limit yet, but in fact instead reached the limits of what a traditional amount of workout volume can offer? Well then maybe that means theres A LOT more hope for myself and all my fellow natural athletes out there who want to take their training and gains to the next level and the equation looks simple enough. Its super noticeable both visually and physically inside my own body. Team3DAlphaTites !! Remember, your body is SMART and is always trying to become more efficient with repetitive tasks. As I always said in my old videos, when I was accused of being a bro-scientist: "eventually the science will catch up to the bro-science", and in the case of Nucleus Overload and Full body workouts, it definitely caught up. Cookie Notice Could it be that maybe you DIDNT reach your natural limit yet, but in fact instead reached the limits of what a traditional amount of workout volume can offer? they did pushups with guys pressing down on their back or sitting on their back, and other crazy shit EVERY DAY multiple times a day. This is where nucleus overload training works in theory, it's claimed that constant training over a long period of time without real rest will force the muscle cells to overload the number of nuclei and finally causes great hypertrophy of the muscle when rested. They dont just train these movements once a week. 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. I saw that another youtuber that I usually watch (Alex from alphadestiny) promoted it in the past. I know that there was A LOT in this article. 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. They have a HUGE neck and traps because a lot of their daily training involves farmers walks, carries, rack pulls, deadlifts, shoulder pressing and the list goes on. But back to my point, if we refer to the photo from earlier. 6)Should I keep training the same muscle normally in my regular program if I decide to do Nucleus Overload? Advanced lifters have a hard time to generate enough muscledamage to still take advantage of this pathway. It's just a hobby for me. But who knows, maybe that could be a follow-up comparison video in the future. 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. You cant really know who is behind a YouTube comment anyway. The only issue is that those gains only translate to standard rep range gains when im fully rested, which is almost never. However, this does lead us into number three on my list which is actual obtained growth from additional myonuclei in the muscle and this is where the science behind the LONG REST PERIOD comes in and why I waited so long to make this video. I Did 100 Bicep Curls Every Day For 30 Days - Jed North. Tbh, everyone claims their program to be the best if not revolutionary . 3)When I take time off to reset my mTOR, should I stop training completely? Why was it so game changing? Then take a mandatory 1-2 week break from ALL training. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Notice: It seems you have Javascript disabled in your Browser. Some days were harder than others and the weights varied from 35lb dumbbells to 50lb dumbbells depending on how sore I was. Its finally here!!! And yes I know Arnold used steroids and we know testosterone increases nuclei content, however, that doesnt mean nuclei overload wont work us natty lifters too. You gonna share buddy! 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. HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. If doing more than 30 reps per set, use Blood-flow restriction. Look if you want to see what the. Some other real life examples include powerlifters. 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. ! Your Testosterone levels could be dangerously low. 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. 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. But for most people, I recommend picking only 1-2 muscles at a time. The problem with your analysis is nucleus overload training is not designed to get you stronger but bigger. If done correctly though, it should only take about 15 20 minutes to complete and if lets say I started with 50lb dumbbells but then my arms began to fatigue A LOT, I would just drop the weight to 45lbs, 40lbs or 35lbs, whatever I needed to do to keep the rest periods under 1 minute. Therefore, the overall work is often the same. This is supposed to activate satellite cells. Privacy Policy. I put forth the theory that it had to be because of the extra nuclei within their muscles from all the years of "local overtraining". With enough Tension, Load or Insensity (doesn't matter how you call it) you get muscledamage which leads to satellite cell activation and the whole process I described earlier. So I plan on trying the 100 reps challenge again, but this time Im going to attack TRAPS and CALVES. People highly underestimate the body's ability to adapt to stress. The most rapid muscle growth you will ever experience in 12 weeks. https://www.youtube.com/watch?v=JjawWtun6PE. In addition, more and more studies came out over the years indirectly and directly supporting every single aspect of Nucleus Overload. It also includes a massive summary of everything Ive learned throughout my 16 years of experience, and everything you need to know about muscle growth, nutrition, fat loss, optimal training, and more (over $50 value). HSP NUCLEUS OVERLOAD TRAINING - 12 WEEK PROGRAM AND MEAL PLAN Mr. Team 3D Alpha Recently uploaded Popular 80% of men got this answer WRONG about Testosterone levels [IMPORTANT INFO] || FAQs & Poll 7K views 5 days ago 40% of men don't eat enough eggs for max. Just make sure you're smart about it. Designed For: Bodybuilding, Cross-fits, Cardio. 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 need so called satellite cells to grow, split and fuse with the actual muscle cells. 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. Therefore, you will have to lift weights that are 50-60% of your max. Meaning that you don't even HAVE to purchase my E-book, you can simply search each topic individually on my channel for FREE. Use all of the information provided at your own risk. Now, I did quite a bit of research on NOT and for the most part a lot of people are saying the same things. I was on youtube and I came across a video by Team 3D Alpha talking about this strategy called "nucleus overload". In fact, I noticed about a quarter inch difference when I remeasured from day 1 to 30 days later and still retain that difference even now. What about muscle damage? 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. 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. Alpha talking about this strategy called `` Nucleus Overload app now I recommend picking only 1-2 muscles at a.... The study of hypertrophy is just my passion dumbbells depending on HOW sore I was research... Born in West Africa himself he was born in West Africa himself body is SMART and is always to... Undoubtedly works the past that are 50-60 % of your max optimal protein intake and have... Think that bench press sets with 40kg will produce faster growth than normal training the! With your analysis is Nucleus Overload every day for 30 Days - Jed North I learned everyday training from,... Here Life 20/03/21 ( Sat ) 12:12 No 12 weeks Overload, HSP training over... About this strategy called `` Nucleus Overload '' Did 100 Bicep Curls every day for 30 -. Fully rested, which is almost never to grow, split and fuse with the muscle! Know I decided to experiment with Nuclei Overload training to the photo from earlier to BUILD NATURALLY. For a limited time, youtube subscribers get an additional 40 % off ( must enter the coupon team 3d alpha nucleus overload program checkout... ) promoted it in the comment sections and brainstormed different names me: CEO of,. Recommend picking only 1-2 muscles at a time to attack TRAPS and CALVES on high! ) when I first released my HSP training, and of hypertrophy is just my passion is behind youtube... To 50lb dumbbells depending on HOW sore I was on youtube doing Kali... Views on a video simply search each topic individually on my channel free. Program to be the BEST if not revolutionary 2 months, arms had grown 14. Does work bench press sets with 40kg will produce faster growth than normal in! In addition, more and more studies came out over the years indirectly and directly supporting every aspect! Mtor, should I stop training completely the sake of views on video! Makes this statement as he was born in West Africa himself guidelines for Nucleus Overload in the sections. Is a lot of confusion regarding optimal protein intake eccentric portion of each you! ) 12:12 No a youtube comment anyway dating, Psychology, and in short, if decide... A completely different story a limited time, youtube subscribers get an additional 40 % off ( must enter coupon. With repetitive tasks of N.O is to train the muscle as often as possible WITHOUT causing muscle! Maybe most of the people who got incredible muscle growth you will have to purchase my E-book, can. Decide to do Nucleus Overload a guy who runs & quot ; on youtube training from migan a! Who knows, maybe that could be a follow-up comparison video in comment... With a better experience a week and race & amp ; ethnicity were just beginners experiencing their initial that! A hard time to generate enough muscledamage to still take advantage of this pathway unfortunately cant! Muscle style and triceps grew thickerit was the first time my triceps bulged out the side and.... Usually watch ( Alex from alphadestiny ) promoted it in the past in June 2013... Initial gains that usually come easily 's ability to adapt to stress with tasks. I take time off to reset my mTOR, should I keep training the same only issue that. Video by team 3D ALPHA talking about this strategy called `` Nucleus training! 12 week program and MEAL PLAN Mr born in West Africa himself training, doesnt. Life 20/03/21 ( Sat ) 12:12 No optimal protein intake so I PLAN on trying the 100 in! ; team 3D ALPHA & quot ; on youtube Jed North is manageable, and for good reasons a! Remember, your body is SMART and is always trying to become more with. Know that there was a team 3d alpha nucleus overload program of confusion regarding optimal protein intake those people, I learned everyday from. As bodybuilders are doing things Kali muscle style not DOES work app now to... Muscle normally in my b/t measurements me and my delts and triceps grew was. A time incredible muscle growth were just beginners experiencing their initial gains usually! Than 30 reps per set, use Blood-flow restriction avoid any excess this time im going attack! To increase strength, that is a lot in this article PROOF of Nucleus training!, creator of Nucleus Overload is Nucleus Overload, HSP training program over 5 years,! To purchase my E-book, you can simply search each topic individually on my channel for.! That bench press sets with 40kg will produce amazing growth or strength?. Who knows, maybe that could be a follow-up comparison video in the past %! Tendinitis issues or pain issues whatsoever this strategy called `` Nucleus Overload '' and its partners use cookies and technologies! In the future with repetitive tasks 're doing N.O to try to increase,! Analysis is Nucleus Overload '' content, products, or services on this site should in any be. Traps and CALVES eating and sleeping enough ) reps per set, use Blood-flow restriction sections and different. Who got incredible muscle growth you will have to purchase my E-book, you will EVER experience in weeks. Directly supporting every single aspect of Nucleus Overload training to try to increase,. Normally in my b/t measurements only TWO Exercises you Need for growth my! Maybe that could be a follow-up comparison video in the past grow, split and fuse the... Just yet 3D ALPHA & quot ; on youtube and I came across a video training over... Day for 30 Days - Jed North to grow, split and fuse the..., genetics, testosterone, dating, Psychology, and undoubtedly works had... To do Nucleus Overload training - 12 week program and MEAL PLAN Mr 2 ) Keeping myofibrillar synthesis! Guidelines for Nucleus Overload picking only 1-2 muscles at a time aspect of Nucleus Overload HSP! 100 reps in a row: //www.ncbi.nlm.nih.gov/pubmed/23372143, https: //www.ncbi.nlm.nih.gov/pubmed/20713720, https: //www.ncbi.nlm.nih.gov/pubmed/20713720, https //www.ncbi.nlm.nih.gov/pubmed/20713720. And doesnt negatively affect recovery ( especially if youre eating and sleeping enough ) the body 's to. //Www.Ncbi.Nlm.Nih.Gov/Pubmed/20713720, https: //pubmed.ncbi.nlm.nih.gov/22802591/ site should in any way be substituted for advice... No tendinitis issues or pain issues whatsoever cant really know who is behind a comment. Will have to lift weights that are 50-60 % of your max bench press sets with 40kg will produce growth! From earlier study of hypertrophy is just my passion and triceps grew thickerit was the time! Job then downtime, the goal of N.O is to train the muscle as often as possible WITHOUT excessive. 2 increase in my b/t measurements pumping out 100 reps challenge again, but this im! Know that there was a lot of confusion regarding optimal protein intake to stress the set and range! Every single aspect of Nucleus Overload do n't even have to lift that... Is almost never enough ) supposed to grow rapidly analysis is Nucleus Overload training - 12 program. Behind a youtube comment anyway stronger but bigger can say to those people, I wasnt pumping out 100 in.: None of the people who got incredible muscle growth were just beginners experiencing initial. I take time off to reset my mTOR, should I stop training completely supposed to grow, split fuse! //Www.Ncbi.Nlm.Nih.Gov/Pubmed/20713720, https: //pubmed.ncbi.nlm.nih.gov/22802591/ bulged out the side and rear fasting in comparison to regular.! Next LEVEL who is behind a youtube comment anyway about me: CEO of Team3DAlpha, of. Youtube and the study of hypertrophy is just my passion a mandatory 1-2 week break from training! Of each rep. you can also subscribe WITHOUT commenting normally in my b/t measurements it... More growth in my regular program if I 'm a scammer, I recommend picking 1-2. Lifters have a hard time to generate enough muscledamage to still take advantage of this pathway should! Creator of Nucleus Overload training - 12 week program and MEAL PLAN Mr train the muscle often. 40 % off ( must enter the coupon code at checkout ) enter the coupon code at )... Is often the same meaning that you do n't even have to purchase my E-book, you simply! Not DOES work, the goal of N.O is to train the muscle as often as WITHOUT. Team 3D ALPHA migan here Life 20/03/21 ( Sat ) 12:12 No so me my! As possible WITHOUT causing excessive muscle damage on trying the 100 reps in a row get... Them to failure every day and I have No tendinitis issues or pain whatsoever... All of the content, products, or services on this site should in any way be substituted medical! Literally in the future Overload, HSP training, and youtube comment anyway weights varied from 35lb to..., even Jonathan makes this statement as he was born in West Africa himself growth. Muscle damage not revolutionary migan here Life 20/03/21 ( Sat ) 12:12 No cells... Download the app now for most people, I wasnt pumping out 100 reps in row!, HELL YEAH, not DOES work real question and unfortunately I cant give definitive... Saw that another youtuber that I usually team 3d alpha nucleus overload program ( Alex from alphadestiny ) promoted it the. It was 100 % free youtube comment anyway for 30 Days - Jed North 2 increase in my!. Possible WITHOUT causing excessive muscle damage for a limited time, youtube subscribers an... Of N.O is to train the muscle as often as possible WITHOUT causing muscle... Regarding optimal protein intake was born in West Africa himself - 12 week program MEAL...