3D Muscle Journey: Recent Episodes
3D Muscle Journey
The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ
Andrea, Brian, and Jeff conduct an audience-supplied Q and A session. Topics include maximizing muscle growth, how to track volume, what you can do if you're afraid of gaining body fat after your competitive season, and a lot more.
Is there a way to tell if you're maximizing the rate you can build muscle or if you're putting on muscle slower than you could? How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set? Why might your weekly volume (in terms of sets per week) actually go down over your lifting career? How can you balance lifting with other forms of physical activity like running, cycling, basketball, and tennis?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
2:24- How to grow maximally versus slowly and how to tell the difference
13:07- How to balance lifting with other forms of physical activity like running, cycling, basketball, etc.
21:48- If you aren't working with a coach, how can you know if you're lean enough to stop dieting and ready to step onstage
35:35- How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set?
42:55- Why your weekly volume, in terms of sets per week, might actually go down over your career
51:26- Andrea and the coaches' advice on what you can do if you're afraid of gaining body fat after you finish your competitive season
Selected Links From This EpisodeTeam 3DMJ's Instagram Account- @team3dmj
Team 3DMJ's YouTube Channel- https://www.youtube.com/@Team3DMJ
Team 3DMJ's Twitter/X Account- @team3dmj
Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program
The Vault- https://www.3dmjvault.com/bundles/vip
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet
3DMJ's Website- https://3dmusclejourney.com/
Thanks for listening to The 3D Muscle Journey Podcast
SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/
TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vip
Watch our show on YouTube – https://www.youtube.com/team3dmj
The post #250: Q&A Session 25 appeared first on 3D Muscle Journey.
In this eye-opening episode, Eric and Steve do a deep dive on the risks of testing new supplements, how you can help ensure the supplements you take are high-quality, and the supplements they use and recommend. Along with discussing the effectiveness of various supplements, the coaches go through the research showing just how common supplement contamination really is.
How beneficial are supplements? Why is there a risk of harm when testing new supplements? How are supplements regulated by the FDA? What is third-party testing? Is all third-party testing legit? How has Eric's mindset around supplement usage changed? What does the research say on beta-alanine, citrulline malate, creatine, caffeine, and BCAAS in regard to their effect on hypertrophy and strength? What supplements do Eric and Steve use and recommend?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
1:00- Steve's training on the use and role of supplements in our diet
6:57- What's the harm of testing supplements?
16:49- How supplements are or aren't regulated
19:57- Third-party-tested supplements
27:26- Does the supplement improve the specific outcome you care about
36:31- What are licensed ingredients?
39:30- The supplements Eric and Steve take and recommend
45:22- Mercury poisoning
48:42- BCAAs
54:55- Supplements are marketed as more important than they really are
1:01:59- Protein spiking
Selected Links From This EpisodeThe Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide
3DMJ Podcast Episode #158: Plant-Based Nutrition for Lifters- https://www.youtube.com/watch?v=2jDGAxY0APM
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Dietary Supplement and Food Contaminations and Their Implications for Doping Controls- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7466328/
Dietary Supplements as a Major Cause of Anti-doping Rule Violations- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8990797/
Steve's Website- http://stevetaylorrd.com
Steve's Instagram- @stevetaylorRD
Steve's YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ
Steve's Facebook Page- https://www.facebook.com/stevetaylorRD
Steve's Mailing List & Newsletter- http://eepurl.com/diZ6Gz
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #249: The Hidden Risks of Supplements appeared first on 3D Muscle Journey.
Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our body to the extreme. The coaches share crazy things they have seen and had happen to them during prep.
What happened to Jeff when he was vitamin K deficient during one of his preps? What is sleep eating and what are the potential causes? How did being too extreme lead to Jeff’s heart skipping beats and him having to take a month off of lifting and work? What else besides mysterious rashes and skin aches after refeeds have the coaches seen or heard about from athletes during prep? What are Brad's fears around prepping this year after not having prepped for 10 years?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
2:30- What happened when Jeff was vitamin K deficient during one of his preps
19:55- A time when Jeff's dedication and discipline were too extreme
28:43- You can do everything right and still have issues
36:26- Brad's fears around prepping this year after not having prepped for 10 years
46:02- Why Brad and Alberto want to prep this year
57:51- Final thoughts
Selected Links From This EpisodeThe Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide
The Vault- https://www.3dmjvault.com/bundles/vip
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #248: The Extreme Side Effects of Contest Prep appeared first on 3D Muscle Journey.
Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals.
How do the coaches navigate food prepared by family when they're prepping? Do the coaches find it easier to eat the foods they really enjoy in small amounts or completely cut them out when prepping? How did Brad's perfect preps almost lead to him never competing again? How can you view hunger as a positive thing? What advice do the coaches have for those who want to compete, but are afraid to because conditions aren't perfect?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
1:53- How to navigate food prepared by family when prepping
8:46- The importance of a good setup
20:41- Have the coaches ever been perfectly compliant with their plan for an entire prep?
38:59- Things the coaches have seen that can lead to underreporting
43:46- Working with someone who is serious, but not that serious
52:46- Working with athletes who are overzealous
1:03:18- Lowering volume
1:06:32- Working with athletes who want to compete, but are afraid to because conditions aren't perfect
Selected Links From This EpisodeInjury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #247: Why Do I Keep Cheating On My Plan? appeared first on 3D Muscle Journey.
Jeff and Alberto discuss how they've helped and pushed each other, how they go about their bodybuilding differently, and how to get the most out of your bodybuilding journey.
How long have the coaches been lifting? How does Jeff go about his bodybuilding? How does Alberto go about his bodybuilding? How do the coaches think they could benefit from the other's approach? Why might Alberto follow a meal plan during his next prep? Why is making sure your bodybuilding is internally rewarding so important? What else can bodybuilding do for you besides give you a good physique?
The answers to these questions and more are covered in this episode.
Timestamps0:00- Introduction
8:55- The more intrinsically rewarding you keep your bodybuilding the more likely you are to stick around
26:21- The things bodybuilding helped the coaches figure out about themselves and correct
38:31- Why Alberto wants to continue competing
Selected Links From This EpisodeInjury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #246: What You Actually Need From Bodybuilding appeared first on 3D Muscle Journey.
Brian, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, what a good starting position looks like, and what they are currently doing to prepare for their 2024 season.
Why are the coaches planning and preparing for the stage a year out? What are Brad, Brian, and Alberto's plans for their 2024 season? How far above stage weight do the coaches recommend starting prep? Ideally, as you get closer to the stage, should you be losing more or less weight per week compared to when you were further away? Is it possible to spread a season out too far? What new strategies are the coaches thinking about incorporating in their upcoming prep?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
3:28- What Brad is doing to prepare for his 2024 season
8:42- Brian's plan for his 2024 season
12:08- Alberto's plan for his 2024 season
14:56- The importance of getting yourself in a good position to start prep
35:00- The goal is not to empty the tank
37:23- Do the coaches plan on competing more often now that they're more experienced?
41:50- New strategies the coaches are thinking about incorporating in their upcoming prep
58:53- Advice for those prepping in 2024
Selected Links From This EpisodePrep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning
The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet
The Vault- https://www.3dmjvault.com/bundles/vip
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #245: 3 Pro Bodybuilders: 1 Year Out appeared first on 3D Muscle Journey.
Brad, Eric, and Alberto discuss how as a bodybuilder becomes more ingrained in the bodybuilding lifestyle, the structure of their contest preps and the structure of their offseasons start to become more and more similar.
What did Eric and Alberto's offseasons look like 10+ years ago compared to what they look like now? How does understanding macros work synergistically with having a meal plan? How can you tell if you have a solid structure and if it's working? Where is a good place to start when setting up your default diet? How might variations and amounts of foods change depending on what kind of phase you're in?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
2:51- Where is a good place to start when building your default diet?
6:17- What Eric and Alberto's offseasons looked like 10+ years ago compared to what they look like now
16:43- Brad's thoughts on the importance of having structure
22:22- How you can tell if you have a solid structure and if it's working
26:05- Does Alberto focus on establishing a good structure when he is working with someone who hasn't competed yet or is a first-time competitor?
35:23- What your plate should look like
42:07- Understanding macros works synergistically with having a meal plan
53:11- Recovery phases should get easier over time
55:49- Practical takeaways
Selected Links From This EpisodeThe Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet
The Vault- https://www.3dmjvault.com/bundles/vip
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #244: Your Default Diet appeared first on 3D Muscle Journey.
Eric, Brian, and Nick have an in-depth discussion around purposefully altering range of motion to get bigger, stronger, and rehab an injury.
Is more range of motion always better? How can one use isometric contractions to increase a joint's range of motion? What is neuromechanical matching? Do we need to get into the extreme end range of motion to get any benefit from training at longer muscle lengths? What strategies does Nick use to get injured powerlifters back on the platform? When and why might one modify their range of motion on the big three to enhance their performance?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
2:22- Is more range of motion always better? Does increasing range of motion guarantee a reduction in joint pain?
11:23- Modifying range of motion for powerlifting
23:25- Modifying range of motion for bodybuilding
39:18- Lengthened partials
1:06:19- Strategies Nick uses to get injured powerlifters back on the platform
1:16:03- Manipulating range of motion to enhance performance in powerlifting
Selected Links From This EpisodeThe Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet
Nick's Website- https://www.strengthtogetheronline.com
Nick's Instagram- @nicklicameli
Nick's YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #243: All About Range Of Motion appeared first on 3D Muscle Journey.
Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced athletes. The coaches also share strategies other advanced athletes can use to continue making progress as well.
What percentage of gains do the coaches feel like a person reaches after 5 years of lifting? What did Eric do between his last bodybuilding season and the one he is currently in to improve his delts? How much more progress does Eric think he can make now that he's 40? How did Jeff make the biggest changes in his physique as an advanced athlete? Why is the majority of Eric's training at this point done on machines? Does your testosterone really start decreasing in your 30s? What can you do to keep your testosterone from going down?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
6:40- Eric had to wait 3.5 years to see if what he was doing was working
13:08- What Eric did between his last bodybuilding season and the one he is currently in to improve his delts
27:56- How Eric is going to improve the muscles he wants to improve while keeping his joints healthy and managing overall fatigue
31:31- The importance of working on your posing
36:55- How Jeff made the biggest changes in his physique as an advanced athlete
49:59- How much more progress does Eric think he can make now that he's 40?
54:04- Experience gives you confidence
58:09- Why the majority of Eric's training is done on machines
1:00:55- Does an advanced athlete need to be in a large surplus to make progress?
1:10:23- Misconceptions related to age
Selected Links From This EpisodeBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #242: Improving As An Advanced Athlete appeared first on 3D Muscle Journey.
Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coaches talk about how they work with athletes as well as the motives and mindsets they like to see.
Do the coaches normally add to someone's to-do list or take away from it? How is it beneficial to acknowledge that you have a breaking point? What is Alberto's mission with all of the athletes he works with? What are some of the negative consequences the coaches have seen when someone pushes themself too hard? Can a contest prep permanently change someone? What common mistake did Jeff make that significantly delayed his attainment of his pro card?
The answers to these questions and more are covered in this episode.
Timestamps0:00- Introduction
11:10- Taking things off people's to-do list
14:10- Helping people work on the things they aren't good at
20:38- The hardest athletes for the coaches to work with
29:36- The importance of being coachable
32:01- Competing for the challenge of the process and what you will learn
46:30- Final thoughts
Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching/
Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #241: What’s Our Coaching Style? appeared first on 3D Muscle Journey.
Andrea, Brian, and Eric conduct an audience-supplied Q and A session. Question topics range from supplementation, to bulking, exercise technique, diet breaks, rest-period length, and more.
Do you still get benefits from supplementing with creatine if you don't take it consistently? What is a good ratio of fat to muscle gained during a bulk? Does this ratio change as someone gets older? How long should a diet break be? What are the coaches' thoughts on using your heart rate to determine the length of your rest periods? What are the coaches' thoughts on training 7 days per week?
The answers to these questions and more are covered in this episode.
Timestamps0:00- Introduction
2:32- Do you still get benefits from supplementing with creatine if you don't take it consistently? How much of a difference does supplementing with creatine make?
14:49- What's a good ratio of fat to muscle gained on a bulk? Does this ratio change as someone gets older?
26:16- What is the highest number of compound exercises you should do per muscle group in one training session?
36:59- What are the coaches' thoughts on long-term gaintaining vs. bulk and cut cycles?
46:14- Romanian deadlift vs. Stiff leg deadlift
54:05- How long should a diet break be?
58:54- What are the coaches' thoughts on using your heart rate to determine the length of your rest periods?
1:04:18- What are the coaches' thoughts on training 7 days per week?
Selected Links From This EpisodeBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design
3DMJ Instagram Account- @Team3DMJ
3DMJ Podcast Episode #193: Programming Considerations- https://www.youtube.com/watch?v=-dSXTO_5L8I&t=1s
The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library
3DMJ Podcast Episode #239: How To Build Your Meal Plan- https://www.youtube.com/watch?v=DBpRR45blL0
Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss
Thanks for listening to The 3D Muscle Journey Podcast SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vipWatch our show on YouTube – https://www.youtube.com/team3dmjThe post #240: Q&A Session 24 appeared first on 3D Muscle Journey.
Jeff, Alberto, and Steve discuss the benefits of having a plan, how they put together their weekly eating plans, how they help their athletes/clients build their weekly eating plans, and recommendations to consider when you're building your plan.
What is the difference between new-age meal plans and old-school meal plans? How do the coaches help their athletes/clients develop a plan that works for them? How can you build a plan you enjoy and can consistently adhere to while at the same time make sure it makes sense from a scientific perspective? What is the role of snacks in a fat-loss phase? What is a strategy you can use to help make establishing new eating habits easier? How does Alberto adjust his diet when he's going from a maintenance or lean-gaining phase to a fat-loss phase?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
2:43- How Jeff and Steve build their weekly eating plans
24:52- The balance between building a plan you enjoy and can consistently adhere to while at the same time making sure it makes sense from a scientific perspective
28:14- The role of snacks in a fat-loss phase
33:00- A strategy to make establishing new eating habits easier
38:29- Establishing structure and new habits before starting a fat-loss phase
Selected Links From This EpisodeBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design
Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking
Strategic Snacking to Improve Performance & Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&t=1s
Steve's Website- http://stevetaylorrd.com
Steve's Instagram- @stevetaylorRD
Steve's YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ
Steve's Facebook Page- https://www.facebook.com/stevetaylorRD
Thanks for listening to The 3D Muscle Journey Podcast
SIGN UP FOR ONE-ON-ONE COACHING SERVICES – https://3dmusclejourney.com/coaching/
TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS – https://www.3dmjvault.com/bundles/vip
Watch our show on YouTube – https://www.youtube.com/team3dmj
The post #239: How To Build Your Meal Plan appeared first on 3D Muscle Journey.
Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out your fat-loss phase if you need to run one, and strategies you can use to lose the last bit of weight needed to make weight.
In the coaches' opinion, should novices cut weight? Why do we often lose strength when we cut? What is a good rate of fat loss per week when dieting for a powerlifting meet? Why do the coaches recommend getting within ~3% of the weight you're going to compete at at least 2-4 weeks before the meet? How do the coaches recommend organizing your calorie intake around your training? What is a low-fiber high-energy-density diet and how do you run one? How does water loading combined with fluid restriction work? What are the coaches' thoughts on using low-carb diets, spitting, and the sauna to make weight?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
1:40- In the coaches' opinion, who should and shouldn't cut weight
14:16- Why we often lose strength when we cut
17:02- How to plan your fat-loss phase
32:06- How Brad, Eric, and Brian have cut for meets
57:00- Strategies for making weight
1:17:32- Situations you would not want to water load
1:22:00- Recommendations on how to rehydrate after your water cut
Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching/
Gaining Strength While Cutting (Vault Course)- https://www.3dmjvault.com/courses/gaining-strength-while-cutting
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #238: Cutting Weight For Powerlifting appeared first on 3D Muscle Journey.
Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders can learn from each other. How do the coaches treat their competitive bodybuilders versus their recreational bodybuilders? What are the benefits of bodybuilding recreationally? Why does starting off bodybuilding recreationally tend to work out well? How do the coaches coach recreational bodybuilders that […] The post #237: What Competitors Can Learn From Non-Competitors appeared first on 3D Muscle Journey.
Eric, Brad, and Amanda go over what post contest blues are, why they happen, and what you can do about them. Is it natural to have post contest blues after a show or after your season ends? When have Brad and Eric experienced post contest blues? What did they look and feel like for them? […] The post #236: Post Contest Blues appeared first on 3D Muscle Journey.
Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Why is it important to have clarity on your motives and goals before you begin prep? What do the coaches like to educate their athletes on before they begin and as they […] The post #235: Do This Before You Prep appeared first on 3D Muscle Journey.
Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life after competing. When might you not want to compare yourself against yourself? Why did Alberto start bodybuilding and why is he still competing? What is Jeff's definition of a bodybuilder? What […] The post #234: When Is Your Bodybuilding Career Over? appeared first on 3D Muscle Journey.
Brad, Jeff and Nick discuss the benefits of making your training more efficient and how to do so. What strategies can you utilize to make your training more efficient? From a programming perspective, how can one incorporate a new strategy they are wanting to try? What gave Jeff a sense of security when it came […] The post #233: Is Inefficient Training Holding You Back? appeared first on 3D Muscle Journey.
Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform. Why does the barbell bench press result in better pec development for some than others? Why does the barbell back squat result in […] The post #232: Powerlifting: Beyond The Big 3 appeared first on 3D Muscle Journey.
Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show.
What can you do to help keep your stress low the day before your show? How accurate are competition-day schedules? What tips do the coaches have regarding when and how to shave? What do the coaches recommend doing if your tan starts running or dripping while you're on stage? Does your demeanor on stage affect your placing? How should you deal with a placing you don't agree with?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
1:59- Show-day schedules aren't always accurate
13:29- How to keep stress low the day before your show
21:29- Shaving tips
29:19- Get a pump, don't train
31:28- Everyone is in the same boat
39:12- What the coaches do when they are in a situation where something is going wrong
42:21- Don't worry about your placing
54:54- Your demeanor on stage
1:06:34- Dealing with a placing you don't agree with
Selected Links From This EpisodeMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #231: Keeping Your Cool On Show Day appeared first on 3D Muscle Journey.
Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming, and more.
What are signs that your training sessions might be too long? If you're feeling sore, is it better to push yourself to train or wait until you're less sore? What should you do with your calorie intake during a deload? How long can you build muscle on maintenance calories? When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can? How can you increase your grip strength for deadlifts?
The answers to these questions plus many more are covered in this episode.
Timestamps0:00- Introduction
2:23- Is 2 hours too long in the gym?
8:10- Ways to increase your calorie intake if you're struggling to eat enough
15:15- If you're feeling sore, from a hypertrophy standpoint, is it better to go ahead and push yourself to train or wait until you feel less sore?
26:46- What should you do with your calorie intake during a deload?
40:42- When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can?
49:08- How long can you build muscle on maintenance calories?
59:12- If you're super fatigued after a leg day, is it better to split that session up into smaller sessions?
1:05:21- Mini-bulk and mini-cut cycles vs. Maingaining
1:15:29- How to increase grip strength for deadlifts
1:22:35- What are 3 things the coaches have changed their mind on in the past year?
Selected Links From This Episode3DMJ Case Study Q&A Submission Form- https://3dmusclejourney.com/case-study-app/
3DMJ YouTube Channel- https://www.youtube.com/@Team3DMJ
Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program
Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros
3DMJ Podcast Episode #227: Should You Train At Long Muscle Lengths?- https://www.youtube.com/watch?v=PyGqfIYYN3A&t=1s
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #230: Q&A Session 23 appeared first on 3D Muscle Journey.
Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens.
What is one factor that research shows predicts binge eating? What can you do to help prevent yourself from overeating? What should you do after you overeat? Do the coaches have their athletes and clients reduce their calorie intake for a few days after they overeat? Why is it important to retrace your steps after you binge? What can you do if you're anxious about eating out? Is it normal to overeat at times? Is it okay to eat food simply because it tastes good?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
1:41- Binge eating disorder
3:10- Does Alberto think as many athletes slip up on their diet as they did 10 years ago?
7:47- How Steve helps his clients prevent episodes of overeating
15:57- Dealing with stress when you're dieting and slowing down your thinking
22:19- Does Alberto have his athletes reduce their calorie intake for a few days after they binge?
29:18- What is Steve's advice to his clients after they overeat?
34:44- It's okay to eat food simply because it tastes good and it's normal to overeat sometimes
57:24- Did you actually even binge?
59:57- Final strategies
Selected Links From This EpisodeMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
3DMJ Podcast Episode #164: Why Bodybuilders Binge- https://www.youtube.com/watch?v=hvbgNWvX8Fs
Steve's Website- http://stevetaylorrd.com
Steve's Instagram- @stevetaylorRD
Steve's YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ
Steve's Facebook Page- https://www.facebook.com/stevetaylorRD
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #229: What To Do When You “Mess Up” Your Diet appeared first on 3D Muscle Journey.
Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing.
What can you do if you're nervous about posing? What are the benefits of having a set competition date versus an open-ended timeline? How can you be less nervous on game day? When is it time to bail on a prep? Do the coaches think it's important to know why you want to compete and why you want to win a pro card?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
11:45- Looping
18:58- What to do if you're nervous about posing
22:41- When to bail on a prep
26:54- How the coaches define a successful prep for themselves
39:13- Competing against others vs. Competing against yourself
45:21- Being prepared, competitiveness, and failure
55:44- Other people's opinions
59:36- Dealing with game-day nerves
Selected Links From This EpisodePersonalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program
Amanda's Email- amirizo027@gmail.com
Amanda's Instagram- @rizo_amanda_
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #228: Becoming A Self-Aware Competitor appeared first on 3D Muscle Journey.
Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions.
Why and how are Alberto and Eric experimenting with their training? Who has the potential to get the most out of experimenting with training muscles in their most-lengthened positions and partial reps? Who would probably benefit more from traditional full-range-of-motion training? What is more important than training at long muscle lengths? How can someone start implementing more training where their muscles are in their most-lengthened positions?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
2:31- Why and how Alberto and Eric are experimenting with their training
10:10- Less joint pain when training at long muscle lengths
15:24- What we don't know
38:40- Proceed with caution
49:12- How to implement training at long muscle lengths
Selected Links From This EpisodePersonalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program
Nick's Website- https://www.strengthtogetheronline.com
Nick's Instagram- @nicklicameli
Nick's YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #227: Should You Train At Long Muscle Lengths? appeared first on 3D Muscle Journey.
Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss.
How is Brad going to alter his exercise selection as he gets leaner? How do the coaches program their and their athletes' squat, bench, and deadlift during a contest prep? What is a mental strategy you can use to help get you through a workout when you don't feel like training? How do the coaches use self-talk to guide their training? What are signs it's a good day to dig and have a lower-calorie day?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- How Jeff and Brad's training is currently going
12:19- How the coaches program their and their athletes' squat, bench, and deadlift during a contest prep
26:17- Calling audibles and being smart
36:04- A mental strategy you can use to help get you through a workout when you don't feel like training
41:40- How the coaches use self-talk to guide their training
1:00:45- Signs it's a good day to dig
Selected Links From This EpisodeMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
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The post #226: When To Suck It Up appeared first on 3D Muscle Journey.
Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing your rep range for each exercise.
Who experiences less injuries, bodybuilders or powerlifters? What do the coaches take into consideration when choosing their rep ranges? What are the potential downsides of very high rep ranges? What are the potential downsides of very low rep ranges? If you're running a strength block, do the rep ranges on your isolation exercises need to come down? If you're plateaued on an exercise, could switching exercises help? What is The Principle of Varied Practice?
The answers to these questions and many more are covered in this episode.
Timestamps0:00- Introduction
2:15- Which rep range for which exercise
22:07- The benefit of wider rep ranges
29:45- What the coaches take into consideration when choosing their rep ranges
42:31- If you're plateaued on an exercise, could switching exercises help?
49:10- Rep ranges for isolation exercises during different types of blocks
54:53- Doing compound exercises in very high rep ranges
1:05:00- Takeaways
Selected Links From This EpisodeCalculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros
Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories
The Vault- https://www.3dmjvault.com/bundles/vip
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #225: Revisiting Rep Ranges appeared first on 3D Muscle Journey.
Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they used to, what they've let go of, and what they are testing now.
What are things the coaches used to do when coaching athletes that make them cringe now? How do the coaches stay up-to-date on best practices? Who do the coaches learn from? What can happen when you get someone leaner than they are ready for?
This episode isn't just for coaches! It's for coaches, athletes, and anyone who is looking to get better at any craft over time.
Timestamps0:00- Introduction
1:23- Ways the coaches used to coach athletes that make them cringe now
14:30- What the coaches do to stay up-to-date on best practices
27:21- New things the coaches are trying with their athletes
44:50- The value of your experience
54:52- Not being afraid to let go of old tools
Selected Links From This EpisodeCalculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros
Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories
The Vault- https://www.3dmjvault.com/bundles/vip
Eric's Instagram- @helms3dmj
Iron Culture Podcast- https://www.youtube.com/@IronCulturePodcast
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #224: How To Avoid Coaching Plateaus appeared first on 3D Muscle Journey.
Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as well as components of your diet that are important for overall health, the way you feel, and achieving your physique goals.
What is The Athlete's Plate ? What do the coaches like to have their athletes and clients pay attention to besides their calorie and macronutrient intake? How does Steve have his clients track their protein intake when they are no longer tracking their calorie intake? When are good times to pay attention to how different foods make you feel? Is feeling bloated at times normal? Is being hungry at times normal? What happens if you are overly focused on your body's response to different foods?
The answers to these questions, plus more are covered in this episode.
Timestamps0:00- Introduction
2:25- How Steve has his clients track their protein intake when they are no longer tracking their calorie intake
7:10- Tracking your calorie and protein intake vs. Tracking your protein, carbohydrate, and fat intake
15:42- Why Steve likes his clients to go through a period of tracking their food and calorie intake
20:15- The Athlete's Plate
23:26- Alcohol, fruit, vegetable, and protein intake
29:07- Dealing with pushback to moving away from having protein, carbohydrate, and fat targets
36:29- Paying attention to the way different foods make you feel
45:18- The benefits of slowly increasing your fruit, vegetable, and fiber intake
55:52- Tracking your hunger
Selected Links From This EpisodeCalculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros
The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids
Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking
Steve's Website- http://stevetaylorrd.com
Steve's Instagram- @stevetaylorRD
Steve's YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ
Steve's Facebook Page- https://www.facebook.com/stevetaylorRD
The Athlete's Plate- https://swell.uccs.edu/theathletesplate
Strategic Snacking to Improve Performance & Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&t=48s
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #223: What Matters More Than Macros? appeared first on 3D Muscle Journey.
Brad, Alberto, and Brian discuss the role of nutrition in building muscle.
Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? What variables do the coaches like to monitor during a gaining phase? What is too fat in regard to how much body fat a competitor should put on in the off-season? How does Alberto like to prescribe rate of weight gain in the off-season? Why does Brian adjust volume reactively instead of proactively? Does Alberto feel like his time spent at 250 lbs. was beneficial?
The answers to these, plus many related questions are covered in this episode.
Timestamps0:00- Introduction
1:10- Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload?
8:29- The importance of being strategic with your gaining phases
18:20- The variables the coaches like to monitor during a gaining phase
30:44- What is too fat? What is gaining too fast?
43:14- Red flags during gaining phases
52:03- Protein, fat, carb, fruit, and vegetable intake
1:00:15- Things the coaches have observed
Selected Links From This EpisodeThe Vault- https://www.3dmjvault.com
The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet
Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking
Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories
3DMJ Podcast Episode #172: Minicuts: Not So Fast- https://www.youtube.com/watch?v=jADHoldJ4AE&t=1s
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #222: How To Run A Surplus appeared first on 3D Muscle Journey.
Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and as you acquire more responsibilities.
When did Jeff and Brad realize they weren't going to be able to train the exact same way they always had? When did Brad realize he didn't need to train to failure to make progress? How can you tell the difference between positive pain and negative pain ? What are Nick and the coaches' thoughts on injuries related to repetitive motion? What is the difference between having life fit your bodybuilding and having bodybuilding fit your life?
The answers to these questions, plus many more are covered in this episode.
Timestamps0:00- When Jeff and Brad realized they weren't going to be able to train the exact same way they always had
10:56- Younger athletes versus older athletes in regard to their openness to changing their approach
18:32- How to tell the difference between positive pain and negative pain
25:18- Injuries related to repetitive motion
30:26- Listening to your body and starting conservative
49:16- How the coaches have had to modify their training to fit their lives as their lives have changed, as they've gotten older, and as they've acquired more responsibilities
Selected Links From This EpisodeMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Nick's Website- https://www.strengthtogetheronline.com
Nick's Instagram- @nicklicameli
Nick's YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured
3DMJ Godfather Saga – 23 Prep – Ep. 4 – Set Volume & Exercise Selection- https://www.youtube.com/watch?v=JchUwj8k26o
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #221: Adjusting Training As You Advance appeared first on 3D Muscle Journey.
Andrea, Brian, and Eric conduct an audience-supplied Q&A session. 15 questions spanning everything from programming, to cutting, hydration, low-intensity exercise, and more.
How do you develop a program where hypertrophy and strength are both prioritized? Is it possible to develop a competitive physique using only compound movements? What is the definition of mechanical tension ? What are the coaches' thoughts on long-term volume cycling? What are the pros and cons of following a body-part split? What do the coaches suggest to those who don't seem to be responding to resistance training very well?
The answers to these, plus many other questions are covered in this episode.
Timestamps0:00- Introduction
2:36- How do you develop a program where hypertrophy and strength are both prioritized?
10:50- What do the coaches recommend someone do with their calorie intake if they get a cold or the flu during a cut or prep?
14:55- Is it possible to develop a competitive physique using only compound movements?
19:35- What are the coaches' thoughts on creating a caloric deficit solely through increasing low-intensity exercise?
27:29- How much do the coaches prioritize hydration?
30:55- What do the coaches suggest to those who don't seem to be responding to resistance training very well?
35:55- What are the pros and cons of following a body-part split?
48:12- Should concurrent athletes avoid cutting?
50:42- What is the definition of mechanical tension ?
1:02:23- How do you know when you can no longer recomp and you should shift into a bulk or cut?
1:11:57- What are the coaches' thoughts on long-term volume cycling?
1:16:07- How would the coaches program for a powerlifter wanting to stay in the same weight class?
1:18:04- How can you judge if you're overreaching?
1:21:36- What are the coaches' thoughts on powerlifters running very long hypertrophy phases?
1:28:50- Where do the coaches see the fitness industry in the next 10 years and what contributions do they hope to make?
Selected Links From This EpisodeThe Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #220: Q&A Session 22 appeared first on 3D Muscle Journey.
Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting careers and the benefits of lower-volume programs.
About how many sets per muscle group did Alberto do this prep? What made Alberto realize his volume was too high? What is the cost and return of higher-volume programs? How have lower-volume programs made the coaches better lifters? How does Brad adjust his volume in the short-term based on the context of the day? What variables outside of the gym have the coaches been monitoring to help them with their training?
The answers to these questions, plus many more are covered in this episode.
Timestamps0:00- Introduction
4:36- How the coaches have adjusted their volume throughout their lifting careers
18:42- What made Alberto realize his volume was too high
39:55- The cost and return of higher-volume programs
42:16- Important variables outside of the gym for performance and progress
49:37- Thinking long-term
Selected Links From This EpisodeThe Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library
THANK YOU FOR LISTENING TO OUR SHOWOver 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #219: Are You Training Too Much? appeared first on 3D Muscle Journey.
Amanda, Brad, and Alberto discuss the benefits of competing and why sometimes you just have to go for it, even if you don't feel ready. How would someone who has never competed before know competing is something they are capable of doing? Why hasn't Amanda competed yet? Why does Brad want to compete again someday? […] The post #218: Take the Plunge and Prep appeared first on 3D Muscle Journey.
Today's episode is all about 3DMJ's newest coach, Brian Minor. How did Brian get into lifting? How did he get into competitive bodybuilding? How did Brian earn his Mr. Olympia title? What did Brian get his degrees in? How did he build up his coaching business? How long was he coaching before he left his […] The post #217: 3DMJ Origins: Brian Minor appeared first on 3D Muscle Journey.
Steve, Alberto, and Jeff discuss why they recommend not cutting out food from restaurants and other sources of food you didn't prepare from your diet, and how to stay on track with your goals while continuing to eat these types of foods. What strategies do the coaches use to stay on track with their goals […] The post #216: How To Eat Out appeared first on 3D Muscle Journey.
Brian, Jeff, and Eric discuss the benefits of diet breaks, what the research says about diet breaks, and why they like to include them in their preps as well as their athletes'. What is a diet break? What is the difference between a diet break and a refeed? How can diet breaks be beneficial for […] The post #215: Are Diet Breaks Worth It? appeared first on 3D Muscle Journey.
Nick, Jeff, and Alberto discuss the role of genetics in recovery, fat loss, muscle growth, perseverance, and more. When did it first become obvious to the coaches that genetics really do play a role in one's bodybuilding journey? How does Jeff feel about his genetics? Does Alberto think it is easier for him to lose […] The post #214: An Honest Examination of Genetics appeared first on 3D Muscle Journey.
Brian, Alberto, and Jeff discuss what they did well and what they wish they'd done differently when they first got into bodybuilding. The coaches talk about how they went about their nutrition when they first started, how they took it too far at a certain point, and how they've come to see that the basics […] The post #213: How I Wish I Would Have Started appeared first on 3D Muscle Journey.
Eric, Jeff, and Amanda discuss how to navigate the overwhelming amount of health and fitness related content floating around social media and on the internet. How can you determine if someone's recommendations are beneficial for you? How can you screen content based on the specificity of the advice given and the confidence it was presented […] The post #212: Overcoming Information Overload appeared first on 3D Muscle Journey.
Brian, Brad, Nick, and Steve go through a series of checkpoints and scenarios that help you reevaluate your current plan and practices, so you can make sure you're working towards your goals efficiently. The coaches and specialists go through different types of clients they work with and how they guide those clients. They cover adjusting […] The post #211: Recalibration Throughout Your Athletic Career appeared first on 3D Muscle Journey.
Brad, Jeff, and Steve conduct an audience-supplied Q&A session. Topics covered include: programming, building a home gym, setting up refeeds, mindsets that don't support sustainability, and more. Does anyone ever come to 3DMJ and the coaches think they don't have a chance at getting on stage? If you are plateaued on an exercise, what are […] The post #210: Q&A Session 21 appeared first on 3D Muscle Journey.
Brad, Alberto, and 3D Muscle Journey's new coach, Brian Minor, discuss training burnout and what you can do during these times to help you enjoy lifting again. What have been Brad, Alberto, and Brian's experience with feeling burned-out on training? What did they do during these times? Do the coaches think everyone who is in […] The post #209: Overcoming Burnout and Motivation Plateaus appeared first on 3D Muscle Journey.
Jeff, Steve, and Alberto discuss how people store fat in different places, how this affects the look they can sustain long-term, and what you can do if you're as lean as you can comfortably sustain, but you're still not happy with how you look. How will Alberto sometimes program for someone who comes to him […] The post #208: Fat Storage, Fat Manipulation, Fat Holding Patterns appeared first on 3D Muscle Journey.
Nick and Eric discuss what the research says about periodization for hypertrophy, why it's misleading, and whether or not someone whose sole goal is muscular hypertrophy should incorporate periodization into their training. According to the research, is periodization beneficial for hypertrophy? How often should someone change the exercises in their program? What is the difference […] The post #207: Periodization for Hypertrophy appeared first on 3D Muscle Journey.
Eric, Nick, and Alberto discuss super sets, drop sets, antagonist paired sets, blood flow restriction training, myo-reps, partial reps, and a lot more. Why would someone use one of these "intensity techniques"? What is Alberto's ultimate super set for novices? What leads to skeletal muscle hypertrophy? Can blood flow restriction training make you more vascular? […] The post #206: Advanced Training Techniques appeared first on 3D Muscle Journey.
Brad, Alberto, and Eric discuss how they set up athletes' peak-week protocols. The coaches talk about which variables they manipulate, how they test various strategies, and the ideal peak-week scenario. How does peaking work physiologically? What percentage increase does Alberto think a good peak can give someone? How can stress affect one's peak? What needs […] The post #205: Planning Predictable Peak Weeks appeared first on 3D Muscle Journey.
Brad, Eric, and Jeff have an in-depth discussion about if and how the way we eat throughout the day affects fat loss, muscle growth, and lean body mass retention. Does eating more frequently stoke your metabolism? Is eating carbohydrates before your workout beneficial? How often should you consume protein throughout the day? If you utilize […] The post #204: All About Nutrient Timing appeared first on 3D Muscle Journey.
Alberto and Amanda have an intimate conversation about how bodybuilding has positively impacted their lives outside of their health and the way they look. What has Alberto's bodybuilding journey given him? What has Amanda's bodybuilding journey given her? Where did they first notice what they were learning through bodybuilding could be applied to other areas […] The post #203: The Unexpected Ways Bodybuilding Makes You Stronger appeared first on 3D Muscle Journey.
Jeff, Brad, and Alberto have an in-depth conversation about deloading. They discuss the benefits of deloading and go through different ways you can set up your next deload. How do the coaches like to deload? What are some of the different ways they'll have their athletes deload? What do the coaches recommend not doing during […] The post #202: Developing Your Deload Strategy appeared first on 3D Muscle Journey.
Eric, Jeff, and Alberto discuss the research on as well as their experiences with training to failure. How is training to failure defined and studied in research? How does what the research suggests apply to most bodybuilders? In which situations is it beneficial to train to failure? In regard to hypertrophy, what is the difference […] The post #201: Should You Take It To Failure? appeared first on 3D Muscle Journey.
Andrea, Brad, and Eric conduct an audience-supplied Q&A session. Topics include: programming, competing, stress eating, training after menopause, velocity-based training, and a lot more. Does everyone eventually reach a point where they have to program their training via RPE targets? Can intraset velocity loss be used as an objective measurement of fatigue? What body-fat percentage […] The post #200: Q&A Session 20 appeared first on 3D Muscle Journey.
Steve, Brad, and Alberto discuss different eating habits and offer suggestions for how to improve the effectiveness, enjoyment, and sustainability of your diet. How can you identify which eating behaviors are okay and which ones you should probably try to replace? How does Brad like to program an athlete's calorie intake? What is the 80/20 […] The post #199: Upgrading Your Bodybuilding Diet appeared first on 3D Muscle Journey.
Brad, Jeff, and Alberto talk about the necessity of gaining weight for maximizing your physique. Why is gaining weight so important? What are the coaches' thoughts on cutting before starting a gaining phase? How much body fat is too much? Once you reach your goal body weight, then what? What are the coaches' thoughts on […] The post #198: Upgrade Your Gaining Game appeared first on 3D Muscle Journey.
This episode is quite the treat, it contains three audio roundtable discussions from The MASS research review. MASS (Monthly Applications in Strength Sport) is a research review by Greg Nuckols, Dr. Eric Trexler, Dr. Mike Zourdos, and Dr. Eric Helms that covers the latest strength, hypertrophy, and nutritional science research in an easy-to-understand and apply […] The post #197: Weight Loss, Perfection, and Flexible Dieting with The MASS Reviewers appeared first on 3D Muscle Journey.
Nick, Brad, and Jeff talk about why they continue to train even though the rate they progress is significantly slower than it used to be and why they're so happy they haven't quit. How do the coaches view their training and bodybuilding now? What do the coaches do to help increase their and their athletes' […] The post #196: Why You Should Just Keep Lifting appeared first on 3D Muscle Journey.
Alberto and Eric discuss the path of natural bodybuilding and how it's a real option for those who want to compete in a competitive environment. Why is it important to be well-informed before using performance-enhancing drugs? If someone chooses to stay natural, are there places they can compete where there is good competition? Based on […] The post #195: Is Natural Bodybuilding Viable? appeared first on 3D Muscle Journey.
With 2021 coming to a close, Eric and Amanda sat down to have a conversation about how to set goals in a way that research suggests will maximize your chances of achieving them. How does Amanda approach setting goals with her clients? What is the transtheoretical model of behavior change and how can understanding it […] The post #194: Setting The Right Kind of Goals appeared first on 3D Muscle Journey.
Andrea interviews Eric on the things he thinks about when building his or one of his athletes' training programs. How do programming considerations differ from exercise selection? What are the benefits to having a basic understanding of human anatomy? Which muscles would most likely benefit from isolation work because of their attachment sites? What modifies […] The post #193: Programming Considerations appeared first on 3D Muscle Journey.
Brad and Jeff sit down for an in-person Q&A. Topics include: nutrition on non-training days, fat loss, advice for beginners, and competing. What are the coaches' thoughts on lowering your calorie intake on non-training days? What tips do the coaches have for losing fat without tracking macros? Do Brad and Jeff think it's possible to […] The post #192: Surprise Bonus Q&A with Brad and Jeff appeared first on 3D Muscle Journey.
Alberto, Eric, and Brad discuss where to start if you're interested in getting into the sport of powerlifting. What are the fundamentals every new powerlifter should know and have in their life? When is a good time to do your first meet? Why does Eric like lifters to miss lifts (in a safe manner) occasionally? […] The post #191: Establish Your Powerlifting Foundation appeared first on 3D Muscle Journey.
Andrea, Alberto, and Jeff are back with another audience-sourced Q&A session. How do you know when you're physically and mentally ready for another contest prep? What is Jeff's process for learning his posing routine? What is the coaches' advice on setting and adjusting weekly training volume? What are the coaches' thoughts on parenting kids who […] The post #190: Q&A Session 19 appeared first on 3D Muscle Journey.
Brad, Steve, and Jeff discuss aggressive fat-loss protocols and the reality of contest prep. What does Steve consider when reviewing an aggressive nutrition protocol? Is there a difference between a 170-lb person dieting on 10 calories per pound and a 90-lb person dieting on 10 calories per pound? What happens if you don't consume the […] The post #189: Invasive Dieting appeared first on 3D Muscle Journey.
Nick, Alberto, and Eric discuss common perceptions about back injuries, their personal experiences with back pain and nerve symptoms, spine anatomy, and more. How did Alberto hurt his back in 2008 and how did that affect him? When does Alberto tend to get injured? Are the discs in your spine really similar to soft jelly […] The post #188: All About Back Pain appeared first on 3D Muscle Journey.
Jeff and Eric discuss how they help their athletes transition out of prep and reflect on the experience. What should you do if you go off plan after your show? Is it normal to go off plan? What advice do the coaches have when setting calorie targets post show? For coaches, when is a good […] The post #187: Preparing for the End of Prep appeared first on 3D Muscle Journey.
Eric, Brad, and Alberto discuss what a taper is, why they work, and how to run one. What is the difference between a deload and a taper? How do you adjust volume and intensity during a taper? What do the coaches take into consideration when setting up an athlete's taper? Do the coaches ever taper […] The post #186: Tapering for Max Strength appeared first on 3D Muscle Journey.
Amanda, Brad, and Eric discuss how to help your clients adjust their expectations when they are too high or too low. What is Amanda's first step when someone comes to her with what she believes are faulty perceptions? How can you help someone adjust their expectations without destroying their drive or enthusiasm? How can you […] The post #185: Are Your Expectations Too High? appeared first on 3D Muscle Journey.
Eric, Alberto, and Brad have an in-depth discussion around a recent Instagram post and Alberto's coaching strategies with the athlete showcased in that post. The post sparked a debate concerning why the athlete is in such good conditioning so far before his show. Why is Alberto coaching Dirk the way he is? What are the […] The post #184: Getting Ready Early and Surviving Prep appeared first on 3D Muscle Journey.
Steve, Alberto, and Eric discuss habits that make contest preps easier and more successful. What is one factor that influences whether someone gains or loses weight during a refeed or diet break? Why do we continue to do a certain behavior even when we don't want to? What advice do the coaches have on food […] The post #183: The Habits of Highly Effective Preps appeared first on 3D Muscle Journey.
Jeff, Brad, and Eric discuss how they create athletes' timelines for contest prep, adjust protocols when desired outcomes aren't being met, and modify timelines when things aren't going according to plan. What do the coaches need to know to plan an athlete's contest prep? What is the athlete's involvement in the creation of their plan? […] The post #182: Creating Bodybuilding Timelines appeared first on 3D Muscle Journey.
Nick and Jeff discuss how to choose which exercises to include in your program, when to switch exercises, and how to transition from one exercise to another. What three things does Jeff consider when selecting his exercises? Which controversial exercises does Jeff do and why? Could it potentially be beneficial to change your exercises occasionally? […] The post #181: How To Select Your Ideal Exercises appeared first on 3D Muscle Journey.
Andrea, Alberto, and Eric answer 11 audience-supplied questions about protein, training, supplements, contest prep, massing phases, and more. What are Eric and Alberto's current supplement routines? How do the coaches feel about shorter preps with no refeeds? How can someone decrease the amount of muscle and/or joint soreness they feel after a training session? Is […] The post #180: Q&A Session 18 appeared first on 3D Muscle Journey.
Alberto, Eric, and Brad discuss the value of being efficient and how it can help you in your bodybuilding or powerlifting career. What do the coaches mean by being "efficient"? How can being more efficient lead to a longer bodybuilding/powerlifting career? What do the coaches consider to be inefficient ways to diet and train? What […] The post #179: Is Inefficiency Holding You Back? appeared first on 3D Muscle Journey.
Amanda, Alberto, and Jeff discuss common sources of stress, adjusting your training according to your life stress, and stress-reducing strategies. How can contest prep affect one's level of stress? Do Jeff and Alberto find it easier to manage bodybuilding-related stress or nonbodybuilding-related stress? How can you alter your breathing and set intentions to reduce stress? […] The post #178: Mastering Stress as a Bodybuilder appeared first on 3D Muscle Journey.
Jeff, Brad, and Eric discuss the importance of gaining weight in the off-season and how to get more comfortable with it. What are the benefits of gaining weight in the off-season? Is having a negative self-perception required for improvement or can someone make progress with a nonnegative view of themself. What advice do the coaches […] The post #177: Being OK with Body Fat appeared first on 3D Muscle Journey.
Alberto, Brad, and Steve discuss the strategies they use and the strategies they have their athletes/clients use to stay on track with their goals when they're struggling with motivation. Do the coaches always feel like lifting? What strategies do the coaches use to get themselves to do something when they don't feel like it? How […] The post #176: Finishing What You Started appeared first on 3D Muscle Journey.
Eric, Nick, and Alberto discuss who can benefit from, when to use, and how to perform blood flow restriction (BFR) training. What is blood flow restriction training? What has been Alberto's experience (personally and with his athletes) with blood flow restriction training? What has been Nick's experience with blood flow restriction training as a physical […] The post #175: Blood Flow Restriction Training appeared first on 3D Muscle Journey.
Brad, Eric, and Alberto discuss how to navigate the overwhelming amount of books, podcasts, and research papers on all of the various health and fitness topics. What is the coaches' advice when it comes to content consumption? How is consuming content different if you're an athlete vs. if you're a coach? What filters and processes […] The post #174: Developing Your Content Filter appeared first on 3D Muscle Journey.
Brad, Jeff, and Alberto discuss how to assess your physique to help you make adjustments and get the best peak on show day. For physique updates, do the coaches prefer photos or videos? What are the coaches' thoughts on measuring body parts to track progress? Why do the coaches like to have their athletes refeed? […] The post #173: Flat, Full or Spilled: Visual Coaching Adjustments appeared first on 3D Muscle Journey.
Brad, Alberto, and Jeff discuss when, why, and how to minicut. How do the coaches think about and program minicuts? What are the downsides of aggressive minicuts? Why do the coaches oftentimes prefer a slower approach to fat loss over an aggressive minicut? What are the prerequisites for minicutting? What are the coaches' thoughts on […] The post #172: Minicuts: Not So Fast appeared first on 3D Muscle Journey.
Eric, Jeff, and Amanda discuss the dangers of striving to be optimal in your bodybuilding journey. What problems can occur when trying to be optimal? What can it cost you? How can the fear of missing out affect our decision-making? What strategies can someone use to help them decrease anxiety they are feeling? What are […] The post #171: Perfectionism in Bodybuilding: Is it ever enough? appeared first on 3D Muscle Journey.
Andrea, Brad, and Alberto conduct an audience-supplied Q&A session. They cover questions about bulking, cutting, programming, breaking plateaus, and more. What should you do if you miss a training session? What are the coaches' thoughts on correcting asymmetries between sides? What should you do if you miss your calorie target for the day when bulking? […] The post #170: Q&A Session 17 appeared first on 3D Muscle Journey.
In this episode, Alberto and Eric discuss what it's like to be, program for, and coach elite athletes. What are some programming strategies an advanced bodybuilder or powerlifter can use to help them make progress? How do the coaches define high-quality training? How do the coaches coach big-name athletes? Why is it important for an […] The post #169: Coaching Elite Athletes appeared first on 3D Muscle Journey.
In this episode, Brad, Jeff, and Eric discuss their competitive, nutritional, and training-related goals for 2021. What does Jeff's prep currently look like? How does Eric manipulate his food choices and the weight of his food to help him make weight for powerlifting meets? How does Brad train around pain and manage training-related fatigue? How […] The post #168: Accomplishing Our Goals in 2021 appeared first on 3D Muscle Journey.
What are other forms of progress besides increases in load and added reps? Nick, Brad, and Alberto discuss different kinds of progress and what someone can do if they've plateaued. How does Alberto continue to make progress this far into his bodybuilding career? What can you do to jump-start progress if you've plateaued in your […] The post #167: How To Keep Progressing appeared first on 3D Muscle Journey.
Alberto, Eric, and Andrea discuss the downsides and dangers of contest prep. In 3DMJ's opinion, what are the prerequisites for competing? What attitudes does someone typically have to develop in order to be a successful competitive bodybuilder? What can life be like after your first prep? When should someone not compete? In this episode, the […] The post #166: Why You Shouldn't Prep appeared first on 3D Muscle Journey.
Eric, Brad, and Steve discuss strategies you can use to manipulate your appetite to help you achieve your goals. How has 3DMJ's approach to nutrition changed over the years? How important is "structure" when trying to gain weight? If you're struggling to eat enough calories, what are some simple things you can do to increase […] The post #165: Appetite Manipulation appeared first on 3D Muscle Journey.
Eric, Alberto, and Amanda have an in-depth conversation about bingeing. They discuss causes, reactions, and potential solutions. What is the clinical definition of a "binge episode"? What is "Intuitive eating" and how can it be helpful? What is Eric and Alberto's experience with intuitive eating? What are ways one can develop awareness? What are potential […] The post #164: Why Bodybuilders Binge appeared first on 3D Muscle Journey.
In this episode, Jeff, Brad, and Alberto discuss how they program their athletes' training. The coaches talk about numerous training tools, how they keep their athletes' training fresh, and training quality. What is Jeff's approach to programming? What has Brad been doing recently to make his athletes' training more enjoyable? What are the coaches' thoughts […] The post #163: Our Coaches' Latest Training Techniques appeared first on 3D Muscle Journey.
In this episode, Brad, Jeff, and Nick discuss insecurities and how they affect our life. They share some of their insecurities, what they do to deal with them, and talk about the benefits of insecurities. What got Brad, Jeff, and Nick into bodybuilding? Is it normal to have insecurities? How do the coaches create an […] The post #162: Insecurity and Bodybuilding appeared first on 3D Muscle Journey.
In this episode, Eric, Nick, and Jeff discuss what to do when you're experiencing pain. They talk about what causes injuries, how to modify your training and lifestyle in response to pain, and helpful attitudes to adopt during the recovery process. What is an injury? How does our capacity in regard to volume and intensity […] The post #161: Principles of Injury Reduction & Management appeared first on 3D Muscle Journey.
In this episode, Brad, Jeff, and Alberto answer a wide variety of questions from the 3DMJ community. Topics covered include: Mini-cuts, refeeds, breaking plateaus, cardio recommendations, estimating your stage weight, and a lot more. If someone is new to resistance training should they cut, gain, or maintain their weight? Do the coaches prefer their athletes […] The post #160: Q&A Session 16 appeared first on 3D Muscle Journey.
In this episode, Alberto, Brad, and Andrea discuss the decision all serious lifters face at some point in their journey, whether or not to use performance-enhancing drugs (PEDs). They talk about why they chose the natural route, why they continue to choose that route, and how the enhanced side of the fitness industry has changed […] The post #159: Natty or Not, We're All Just Lifters appeared first on 3D Muscle Journey.
In this episode, Eric, Brad, and Steve (the team dietitian) have an in-depth discussion about plant-based, vegetarian, and vegan diets. They cover why people choose to consume a vegetarian or vegan diet, vegetarian diets vs. diets that include animal meat, and key nutrients those consuming a vegetarian or vegan diet need to be mindful of. […] The post #158: Plant-Based Nutrition for Lifters appeared first on 3D Muscle Journey.
In this episode, Eric, Andrea, and Amanda (the team's mental health consultant) take a close look at confidence. They discuss what it is, what it is not, and how to become more confident. What is self-efficacy and how can you increase it? What is the difference between confidence and arrogance? What are some of the […] The post #157: All About Confidence appeared first on 3D Muscle Journey.
This episode is the most comprehensive episode to date when it comes to teaching yourself or others how to lift. During the conversation, Eric, Jeff, and Brad discuss the tools and strategies they use to teach their athletes how to lift and pose. What is the difference between an internal cue and an external cue? […] The post #156: Teaching Lifters How To Move Online appeared first on 3D Muscle Journey.
In this episode, Jeff, Alberto, and Andrea discuss the different divisions of physique sport. They cover how to choose your division, what the judges are evaluating, and how to best present yourself on show day. What four things are the judges evaluating when you're on stage? Can you be too lean? Is asymmetry between one's […] The post #155: Judging A Physique appeared first on 3D Muscle Journey.
In this episode, Jeff, Brad, and Andrea discuss how the coaches design their athletes' protocols. What questions do the coaches ask a new athlete before designing their protocol? What details do they want to know? How do they design protocols for athletes who are multiple years away from competing? How do the coaches utilize tracking? […] The post #154: Real World Nutrition Coaching appeared first on 3D Muscle Journey.
In this episode, Jeff, Brad, and Alberto discuss what to do if your bodybuilding competition has been postponed. The coaches cover altering your game plan, ending your prep prematurely, and an alternative to competing. What are your options moving forward? What do the coaches think is a good length of time to be in peak […] The post #153: When Your Show Dates Move appeared first on 3D Muscle Journey.
In this episode, Alberto, Andrea, and Eric thoroughly discuss the relationship between strength and hypertrophy. They cover programming strategies for physique athletes, how to ensure overload is happening, and the necessity of 1-RM testing. Is it possible to increase muscle size without increasing your one-rep max? What should you do if you're getting stronger but […] The post #152: Should Bodybuilders Max Out? appeared first on 3D Muscle Journey.
In this episode, Eric, Alberto, and Nick discuss how to efficiently and effectively transition from your home training routine to your pre-quarantine routine once gyms reopen. Where is a good starting spot for volume? Where is a good starting spot for intensity? How is Alberto going to go about his first week back in the […] The post #151: Quarantine Comeback appeared first on 3D Muscle Journey.
Thank you for your support over the past 150 episodes! As a way to show our appreciation, Jeff and Eric answer a collection of your questions in today's episode. What can you do if you've regained all the weight you lost during prep, but are still struggling with controlling your appetite? How can you train […] The post #150: Q&A Session 15 appeared first on 3D Muscle Journey.
In this episode, Alberto, Brad, and Jeff discuss how to set yourself up for a successful prep. How can you accurately determine how much weight you need to lose? What simple formula can help you estimate the length of your prep? How far out from your show do the coaches recommend you start working with […] The post #149: 1 Year Out From Your Next Show appeared first on 3D Muscle Journey.
In this episode, Jeff, Brad, and Steve (the team dietitian) discuss factors that play huge roles in your ability to be a successful bodybuilder. The coaches discuss how to take the evidenced-based guidelines many of us are familiar with and put them into practice. What do the coaches do to help their athletes minimize stress? […] The post #148: Practical Bodybuilding appeared first on 3D Muscle Journey.
In this episode, all four coaches (Jeff, Eric, Brad, and Alberto) share their thoughts and feelings about the current coronavirus pandemic. They talk about recent experiences they've had, their perspectives, and how you can modify your training program during this time. What are the benefits of continuing your prep if your show has been cancelled? […] The post BONUS EPISODE – Coronavirus: One Rep at a Time appeared first on 3D Muscle Journey.
In this episode, Eric, Alberto, and Amanda (the team mental health consultant) thoroughly examine body dysmorphia. The group discuss what it is, who it affects, and what you can do if you're suffering from it. How can someone manage behaviors that have both negative and positive roles in their life? Why does someone continue to […] The post #147: All About Body Dysmorphia appeared first on 3D Muscle Journey.
In this episode, Alberto, Eric, and Brad discuss how powerlifting has changed over the past decade and how they coach their powerlifters differently than they used to. What were the "dark days" of daily undulating periodization? What is the lost element of powerlifting? How do the coaches program differently for their athletes than they did […] The post #146: 3DMJ Powerlifting in 2020 appeared first on 3D Muscle Journey.
In this episode, Andrea, Alberto, and Nick (the team injury reduction and management specialist) discuss the current state of the fitness and health-care industries. They cover how trust is formed, present issues with content creation and social media, and how to discern credible from uncredible sources of information. What are red flags to watch out […] The post #145: Who Can You Trust In Fitness? appeared first on 3D Muscle Journey.
In this episode, Jeff, Brad, and Alberto discuss how to have a successful off-season. The coaches talk about common off-season errors, factors that are conducive for a good off-season, and times they've gotten it right and wrong. Where should your body weight be in the off-season? How long should your off-season be? What is a […] The post #144: Your Best Off-Season Yet appeared first on 3D Muscle Journey.
Jeff, Brad and Eric begin with an in-depth discussion about how refeeds originated, and how they were initially practiced based on anecdotal feedback. The guys then get into the real science of refeeds and the intricate relationships between energy intake, energy expenditure, appetite, and hormonal feedback. And finally, they end the episode with some practical […] The post #143: All About Refeeds appeared first on 3D Muscle Journey.
In this episode, Andrea, Alberto, and Eric discuss where to start if you're overweight, obese, "skinny-fat", or later in life, and you are interested in competing in bodybuilding. What nutritional suggestions does the group have for people who are overweight or obese? What is "skinny-fat"? What are the reasons someone can be "skinny-fat"? What are […] The post #142: Am I Too __ To Start? appeared first on 3D Muscle Journey.
In this episode, Jeff, Brad, and Eric reflect on Jeff's 2019 bodybuilding season. The coaches break down his fourteen-month prep from start to finish, how he handled various situations, what aspects could have been better, and what kept him going through his marathon prep. How has Jeff and Brad's training changed as they've gotten older? […] The post #141: Contest Prep Case Study: Jeff Alberts' 2019 Season appeared first on 3D Muscle Journey.
In this episode, Brad, Jeff, and Alberto conduct an audience-sourced Q&A session. The topics covered include: deloading, measuring progress, constipation when dieting, programming recommendations, and more. Is it possible to shape your muscles without gaining muscle tissue? Does reducing cardio create enough of a deload to offset an increase in stress outside of the gym? […] The post #140: Q&A Session 14 appeared first on 3D Muscle Journey.
In this episode, Alberto and Eric sit down with Nick (the team's injury reduction & management specialist) to discuss physical therapy, popular modalities for pain relief, and pain itself. What is pain? What do we really know about the different modalities for pain relief? Does joint manipulation work? What are Nick's thoughts on foam rolling? […] The post #139: You Are Not Broken appeared first on 3D Muscle Journey.
In this episode, Brad, Jeff, and Nick (the team's injury reduction & management specialist) discuss how they balance bodybuilding with being a dad. The guys talk about how they approach bodybuilding differently now since becoming dads and share strategies they've adopted to help them stay on track with their bodybuilding goals. How did Brad, Jeff, […] The post #138: Bodybuilding Dads appeared first on 3D Muscle Journey.
In this episode, Brad, Alberto, and Jeff discuss the pitfalls of having a big ego and importance of self-confidence. Thinking you are "the man" and being close-minded can cost you big time in your bodybuilding/powerlifting career, but so can constantly talking down to yourself. When have the coaches' egos cost them progress? What lesson did […] The post #137: Using And Losing Your Ego appeared first on 3D Muscle Journey.
In this episode, Eric and Alberto reflect on Eric's 2019 bodybuilding season. The coaches examine many different aspects of Eric's prep and compare them to seasons prior. In regard to difficulty, how did this season compare to previous seasons? What did the hardest periods of Eric's prep look like and how long did they last? […] The post #136: Contest Prep Case Study: Eric Helms' 2019 Season appeared first on 3D Muscle Journey.
Are you tired of tracking your macronutrient/calorie intake? Are you interested in learning about how you can achieve your goals without tracking? In this episode, Eric and Steve (the team dietitian) share their experience with transitioning away from tracking and how they help others do the same. What are the benefits of not tracking? How […] The post #135: Transitioning Away From Tracking appeared first on 3D Muscle Journey.
In this episode, Alberto, Jeff, and Brad discuss how cardio methodology has changed over the last 30 years and how they now prescribe cardio to themselves and their athletes during prep and the off-season. What is the coaches’ preferred method of cardio during prep? Which methods do they advise against? What are the benefits of […] The post #134: A New Approach to Cardio appeared first on 3D Muscle Journey.
In this episode, Andrea, Eric, and Amanda (the team's mental health consultant) discuss a variety of topics related to coaching others and being coached. The group explores the qualities of a top-tier coach-client relationship, the importance of self-awareness, vetting coaches, how to be a good coach, and how to be a good client. How can […] The post #133: How To Be Coached appeared first on 3D Muscle Journey.
In this episode, Brad, Alberto, and Eric discuss a variety of topics related to nutrition, mind-set, fat loss, and contest prep. What abnormal eating behaviors have the coaches seen cause issues during prep? What are the beneficial aspects of following a traditional bodybuilding diet when prepping? What does it mean to "accept the suck" and […] The post #132: Unconventional Nutrition Advice appeared first on 3D Muscle Journey.
In this episode, Eric, Alberto, and Jeff step back in time to discuss the history of Muscle Mayhem (a distinguished natural bodybuilding show) and the origin of 3D Muscle Journey. The coaches start in 1999, then progress chronologically to today, detailing their bodybuilding careers and the experiences that bonded them. They cover highs, lows, memorable […] The post #131: Building Something That Matters: From Competition to Community appeared first on 3D Muscle Journey.
In this episode, Andrea, Brad, and Alberto sit down for another community-sourced Q&A session. The questions discussed in today's episode span a variety of topics, including: fat loss, muscle growth, muscle and strength maintenance, and balancing resistance training with cardiovascular training. What is the coaches' recommended length for a cut? If someone's primary goal is […] The post #130: Q&A Session 13 appeared first on 3D Muscle Journey.
In this episode, Andrea, Eric, Brad, Jeff, and Alberto collaboratively answer four community-sourced questions concerning the post-show recovery period. The questions span a variety of topics and are addressed from physiological, psychological, sociological, and behavioral points of view. What is the physiological rationale behind why bodybuilders struggle with overeating post show? How can you get […] The post #129: Diet Recovery Advice appeared first on 3D Muscle Journey.
In this episode, Andrea and Eric welcome the newest member of the 3DMJ team, Dr. Nicholas Licameli. Nick is a doctor of physical therapy, professional natural bodybuilder, and the team's injury reduction and management specialist. Throughout the episode, the group discuss a host of topics related to injury prevention, pain management, and recovery. Questions covered […] The post #128: Finding a Way Forward: Pain Management and Injury Prevention appeared first on 3D Muscle Journey.
In this episode, Andrea, Brad, and Jeff discuss details that matter if you want to be a high-level athlete. Along with covering specific commonly overlooked details, they discuss general practices that every aspiring high-level athlete should adopt to ensure they look and perform their best on meet or show day. If you're training for a […] The post #127: Next Level Details appeared first on 3D Muscle Journey.
Today's episode is a special edition of the 3DMJ Podcast in which you will hear three separate discussions by Eric Helms, and special guests Greg Nuckols and Mike Zourdos. The first discussion titled, "A Glimmer Of Hope For Weekend Warriors" led by Greg Nuckols, addresses a study which looked at consecutive versus nonconsecutive training days […] The post #126: MASS Insights w/ Greg Nuckols & Mike Zourdos appeared first on 3D Muscle Journey.
In this episode, Andrea and Eric are joined by the team's mental health consultant, Amanda Rizo, to discuss bodybuilding's impact on a person's relationships. The group examines bodybuilding's affect on a person's relationships from multiple points of view, including: how the desire for optimality can cause a person to isolate themselves and the dangers of […] The post #125: When Your Friends Don't Lift appeared first on 3D Muscle Journey.
In this episode, Jeff, Andrea, Brad, Eric, and special guest Omar Isuf share stories that provide an inside look into what a bodybuilding contest prep is really like. What are the most outrageous things they have done or have had clients do while prepping? How has bodybuilding helped them deal with life-changing events? How has […] The post #124: Bodybuilding Tales From the Trenches appeared first on 3D Muscle Journey.
In today's episode, Andrea, Alberto, and Jeff closely examine Jeff's 2019 contest prep. Along with dissecting Jeff's current nutrition, training, and cardio protocols, Jeff elaborates on why he aborted his 2018 contest prep and how his mind-set toward bodybuilding has changed over the last 15 years. What does Jeff consider the pinnacle of his bodybuilding […] The post #123: Jeff Alberts' 2019 Contest Prep Update appeared first on 3D Muscle Journey.
In this episode, Andrea and Eric talk with Steve Taylor (the team dietitian) about how to achieve sustainable results. The group discuss methods, strategies, and attitudes that facilitate the process of goal achievement and increase the likelihood results will be maintained once they are reached. How does your emotional state affect your decision-making? How can […] The post #122: Sustainable Body Comp Management appeared first on 3D Muscle Journey.
In this episode, Alberto, Brad, and Andrea discuss the 3DMJ coaching practice and how it has evolved over the last year. They discuss new strategies they are using and what they have learned since starting 3DMJ's newest coaching service. What do the coaches prescribe now that they would never have prescribed a year ago? What […] The post #121: Our Latest Coaching Techniques appeared first on 3D Muscle Journey.
In this episode, Brad, Alberto, and Andrea finish off season 12 of the 3DMJ Podcast with a crowd-sourced Q&A. The team answers eight questions related to training, coaching, the fitness industry, and detaching your physique from your self-worth. In this Q&A, you will hear about the biggest changes the team foresees happening in bodybuilding/the fitness […] The post #120: Q&A Session 12 appeared first on 3D Muscle Journey.
Eric is about to hit the stage for the first time since 2011 and what better way to describe his thoughts about the experience than a deep conservation with his colleagues and friends. In this episode, Eric, Andrea, and Alberto discuss many different aspects of Eric's 2019 contest prep. Topics covered include: Eric's motives for […] The post #119: Eric Helms’ 2019 Contest Prep Update appeared first on 3D Muscle Journey.
In this episode, Alberto interviews coach, powerlifter, and professional natural bodybuilder, Brian Minor. Brian and Alberto discuss in detail the things a first-time competitor should expect during their contest prep. The coaches cover many important topics, including: how contest prep can affect your relationships, how to mitigate food focus, how prep affects your training, and […] The post #118: What First-Time Bodybuilders Need To Know appeared first on 3D Muscle Journey.
In this episode, Eric Helms interviews Steve Taylor (the team registered dietitian) and Amanda Rizo (the team mental health consultant) about the issues of disordered eating and eating disorders in physique sports. What is the difference between disordered eating and eating disorders? What is the connection between physique sports and disordered eating/eating disorders? What does […] The post #117: Eating Behaviors in Physique Sports appeared first on 3D Muscle Journey.
In this episode, Brad, Jeff, Alberto, and Eric are gathered together in person for an audience-sourced Q&A. What are the coaches' thoughts on intermittent fasting? Can pulling sumo help increase your conventional deadlift? What strategies can someone use to bring up a lagging body part? Does nutrition affect where you store fat or are fat […] The post #116: Q&A Session 11 appeared first on 3D Muscle Journey.
For the final episode of 2018, Jeff, Eric, and Andrea reflect on how the coaches' roles have changed over the last nine years and elaborate on what their roles are now. This episode is full of personal anecdotes about the coaches' past failures, hard times, and weaknesses, all of which have led the coaches to […] The post #115: How Our Business Operates in 2019 appeared first on 3D Muscle Journey.
In this episode, Eric Helms sits down with Greg Nuckols, Bryce Lewis, and Mike Tuchscherer to discuss Emerging Strategies. Emerging Strategies is a system invented by Mike that is designed to help athletes discover which styles of training they respond best to. The group start their conversation by covering what Emerging Strategies is and how […] The post #114: Program Individualization with Mike Tuchscherer, Bryce Lewis, & Greg Nuckols appeared first on 3D Muscle Journey.
In this episode, Andrea, Eric, and Brad discuss how they have learned to eat in a healthy balanced way after years of restricted, and at points absurd, dietary behaviors. The coaches start the episode by describing their relationship with food pre-bodybuilding. They discuss how they viewed food during this time and how they made decisions […] The post #113: Learning to Eat Again appeared first on 3D Muscle Journey.
In this episode, Eric Helms interviews Omar Isuf, Jacob Schepis, and Dr. Mike Israetel. One by one, Eric asks each of the guests to share some of their most valuable anecdotes and observations since beginning their careers in the fitness industry. To kick off the episode, Omar and Eric discuss the importance of helping your […] The post #112: Omar Isuf, Jacob Schepis, & Mike Israetel appeared first on 3D Muscle Journey.
Welcome to season twelve of the 3DMJ Podcast! In this episode, Jeff, Alberto, and Andrea discuss the influence of gender differences in online physique sport coaching. This is an important topic that up until now has received very little public discussion. During their conversation, the coaches look at coach-athlete gender differences from multiple perspectives: males' […] The post #111: Male & Female Coaching? appeared first on 3D Muscle Journey.
The 3DMJ coaches are back with another Q&A session! In this episode, Eric, Alberto, and Andrea answer seven questions sourced from the 3DMJ community. The questions addressed during this episode span a wide range of topics, including: the coaches' thoughts on using anger to fuel your training, advice for how to coordinate one's training with […] The post #110: Q&A Session 10 appeared first on 3D Muscle Journey.
In this episode, Eric Helms talks with special guest Brian Minor (natural pro bodybuilder, USAPL powerlifter, and coach) about the theoretical and hypothetical differences between various repetition ranges and their effects on different fiber types. The coaches begin their discussion by unpacking one of Brian's blog posts on progressive overload, then dive into a stimulating […] The post #109: Rep-Load Zones with Brian Minor appeared first on 3D Muscle Journey.
Coaching strength and physique athletes is much more than prescribing macronutrient targets and writing training blocks, it's an emotional journey. There are highs, lows, fears, sleepless nights, and lingering memories of past mistakes. In this episode, Jeff, Andrea, and Brad offer a deep look into the challenges they face behind the scenes as coaches. They […] The post #108: The Emotional Cost of Coaching appeared first on 3D Muscle Journey.
In this episode, Brad, Andrea, and Alberto discuss nutrition recommendations for powerlifters. In a sport with such high-focus on proper periodization, technique, and equipment to maximize performance, how much does nutrition matter? The coaches begin the episode by going over what they look for when evaluating a powerlifter's application and the most common reasons powerlifters […] The post #107: Nutrition For Powerlifters appeared first on 3D Muscle Journey.
In this episode, Eric Helms interviews Dr. Joe Klemczewski on the past and present peaking practices of competitive natural bodybuilding. Dr. Joe Klemczewski was the first online bodybuilding coach to use, popularize, and succeed with a science-based approach to the sport. He was also the first coach to popularize modern peak week strategies and focus […] The post #106: Peaking With Dr. Joe appeared first on 3D Muscle Journey.
In today's episode, Andrea, Jeff, and Eric sit down to discuss the importance of, and how to set up, systems. The coaches begin their discussion by describing principle-based programming and the advantages of less rigid programming. The central theme of this episode is learning how to prioritize your life in the gym with your life […] The post #105: Setting Up YOUR Systems appeared first on 3D Muscle Journey.
In today's episode, Alberto, Jeff, and Brad examine the common characteristics of successful competitive bodybuilders. These characteristics include: consistency, punctuality, precision, flexibility, and experience.
Along with discussing these characteristics, the coaches address a few very important questions related to contest prep. What should someone do if they binge? How important is good communication between the coach and athlete? What expectations should you have for your first prep?
Regardless if you are new to the sport of competitive bodybuilding or you have been in the sport for a while, this episode is sure to contain valuable information relevant to your situation. Join us this week for episode #104: How To Be A Good Competitive Bodybuilder.
Timestamps 2:36- Common characteristics of successful bodybuilders
11:49- The importance of flexibility
20:08- The value of experience
31:49- How the coaches make coaching calls
45:13- What the coaches like to see and what they don't like to see when starting with a new athlete
55:53- Final thoughts
THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
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The post #104: How To Be A Good Competitive Bodybuilder appeared first on 3D Muscle Journey.
In this episode, Andrea, Eric, and Brad sit down for an in-depth discussion on overtraining and overreaching. The coaches' conversation is packed with valuable insights and information relevant to all strength and physique athletes, competitors and noncompetitors alike.
What is the clinical definition of overtraining syndrome? What is the likelihood that a strength or physique athlete will meet this clinical definition? What is the difference between functional and nonfunctional overreaching? What verbiage can indicate that an athlete's training is too intense?
Along with thoroughly answering the above questions, the coaches give practical advice on functional overreaching. This includes: when it can be beneficial to experiment with functional overreaching, when you should not experiment with it, how long you should overreach for if you choose to do so, and strategies for temporarily lowering volume.
Timestamps 1:42- Overtraining Syndrome vs. Functional and Nonfunctional Overreaching
10:51- Real-world examples of multifactorial acute injuries
27:24- Reasons for decreasing volume, scenarios which indicate increasing volume, and realistic time frames for progress
40:31- Functional Overreaching: When and Why
59:34- Verbiage indicating that an athlete's training may be too intense
1:19:53- Takeaways
Selected Links From This Episode Is Overtraining a Myth? (Eric Helms)- https://3dmusclejourney.com/overtraining-myth/
3DMJ Podcast #93: How Much Volume?- https://www.youtube.com/watch?v=HpV0lc1i51c
Part 1: Identification of Lagging Body Parts (Andrea Valdez)- https://3dmusclejourney.com/lagging-body-parts-1/
Muscle Group Specialization Cycles: Why and How Part 1 (Eric Helms)- https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/
THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #103: Overtraining and Overreaching appeared first on 3D Muscle Journey.
In today's episode, Eric Helms takes the stage to discuss a variety of training concepts relevant to strength and physique athletes.
Eric begins the episode by discussing progressive overload and how contrary to popular belief, simply adding weight to the bar doesn't necessarily mean one is inducing progressive overload. Eric then goes on to differentiate periodization from programming and describe how each of these concepts apply practically to bodybuilders and powerlifters. To conclude the episode, Eric discusses the limitations of science and the limitations of anecdotes and observations.
How complex does your training need to be if you're a bodybuilder? What else besides research makes up evidence-based practice? What is a current hypothesis on repetition zone's effect on fiber type specific hypertrophy? For the answers to all these questions and many more, check out today's episode!
Timestamps 2:13- Introduction to Anecdotes & Observations
5:42- Progressive overload
8:27- The difference between a progression scheme and progressive overload
19:12- Periodization vs. Programming
37:51- The limitations of research
42:19- The limitations of anecdotes and observations
Selected Links From This Episode Muscle and Strength Training Pyramid (YouTube)- https://www.youtube.com/watch?v=OWmchPCyDvw&t=2s
Periodization: What the Data Say (Greg Nuckols)- https://www.strongerbyscience.com/periodization-data/
Are the Hypertrophic Adaptations to High and Low-Load Resistance Training Muscle Fiber Type Specific? (Brad J. Schoenfeld)- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5915697/
THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #102: Anecdotes & Observations appeared first on 3D Muscle Journey.
Welcome back to the 3DMJ Podcast! Today's episode marks the beginning of season 11 and what better way to kick off a new season than with a Q&A session.
In this episode, Andrea, Jeff, and Alberto answer five questions sourced directly from the 3DMJ community. Topics include: the required number of training sessions per week to make progress, thoughts on different methods of manipulating volume, how often the coaches hit new personal records in the gym, rationale for having an increased protein intake when gaining, potential benefits to including refeeds in a maintenance phase, and the appropriate rate of increasing calories in the off-season.
The coaches take each of these five topics, answer the initial question, then expand on the original question and examine it from multiple points of view. We are excited to be back for another season and think you'll find today's Q&A session well worth the wait. Sit back, relax, and enjoy the episode!
Timestamps 3:24- Required number of training sessions per week to make progress
22:45- Thoughts on various methods of manipulating volume
42:18- Various forms of progressive overload and how often the coaches hit new personal records in the gym
50:56- Rationale for having your protein intake higher than the minimum recommended level (for strength and physique athletes) when gaining
1:03:00- Potential benefits to incorporating refeeds during a maintenance phase
1:20:46- The appropriate rate of increasing calorie intake in the off-season for those seeking weight gain
THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
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The post #101: Q&A Session 9 appeared first on 3D Muscle Journey.
The 3DMJ coaches are back with another Q&A session!
In today's episode, Brad, Andrea, and Eric answer 10 questions in the areas of nutrition and training. Topics include: the effect of cryotherapy on recovery and long-term hypertrophy adaptations, the hedonic staircase and how this concept can be useful when cutting/bulking, scenarios when it can be useful to track volume via volume load, and many more.
Whether this is the first episode you listen to or you've been with us for all one hundred, we want to thank you for listening and for your continued support and participation in helping this podcast to grow and reach new people. We enjoy recording this podcast each week and love hearing how it has positively affected our listeners.
On that note, let's get on with the Q&A session!
Timestamps 7:06- The effect of cryotherapy on recovery and long-term hypertrophy adaptations
15:13- What you can do if you're in a gaining phase and your upper body isn't responding as well as you think it should be
25:16- The importance of consuming an appropriate amount of fiber
31:35- Dairy protein and soy protein
34:38- For natural physique athletes, how long should an off-season last? How long should a competitive season last?
47:52- Scenarios where tracking volume via volume load can be useful
55:10- How to optimize dietary adherence
58:45- The coaches' most effective strategies for maximizing their own training and dietary adherence
1:18:17- Strategies for breaking fat loss plateaus
1:27:12- Thoughts on James Krieger's most recent findings on the upper limits of volume
Selected Links From This Episode 3DMJ Podcast #93: How Much Volume?- https://www.youtube.com/watch?v=HpV0lc1i51c&t=1s
Blood Flow Restriction Training (Alberto Nuñez)- https://3dmusclejourney.com/blood-flow-restriction-training/
Weightology- https://weightology.net/
THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #100: Q&A Session 8 appeared first on 3D Muscle Journey.
Are you someone who likes to lift weights, enjoys training in a way that's designed to maximize muscular hypertrophy, but don't have any desire to step on stage? Would you like to know how you can take all of the information that's out there and apply it in a way that will help you reach your physique goals without becoming unnecessarily rigid and obsessive?
In today's episode, Alberto, Eric, and Andrea answer the above question in detail. The coaches discuss this topic by looking at two groups of people: the general population who just want to improve how they look and feel, and noncompetitive athletes who want to maximize muscular hypertrophy but have no desire to compete. The coaches suggest ideas for each of these groups on how they can use the training principles popular in the evidence-based bodybuilding community to help them reach their goals.
If you are someone who likes to train but doesn't want to compete, or are a bodybuilder currently in your off-season, give this episode a listen for some tips and strategies on how to train in a way that will help you reach your goals and not someone else's.
Timestamps 3:32- Advice for the general population (people who want to look good and feel good)
22:51- Advice for noncompetitive athletes (people who don't want to compete, but want to maximize muscular hypertrophy)
56:26- The foundational principles for someone who wants to be as jacked as possible but doesn't want to step on stage
1:07:17- Resources
1:09:30- Training others/Hiring a trainer
Selected Links From This Episode My Reverse (Alberto Nuñez)- https://3dmusclejourney.com/my-reverse/
You Are the Placebo: Making Your Mind Matter (book)- https://www.amazon.com/You-Are-Placebo-Making-Matter/dp/1401944582
Understanding Healthy Eating (e-book)- https://renaissanceperiodization.com/shop/understanding-healthy-eating/
FitGenie (app)- https://www.fitgenieapp.com/
THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
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The post #99: Don't Copy Bodybuilders appeared first on 3D Muscle Journey.
In the past, the coaches have talked a lot about the importance of having a structured training program and adhering to it. This is for a good cause as program hopping is one of the most common explanations for wheel spinning in the bodybuilding community. However, just like nutritional flexibility is important, so is having flexibility in one's training program.
In today's episode, Andrea, Jeff, and Brad discuss the art of self-coaching and making real time adjustments. Throughout the episode the coaches discuss common audibles they make in their training, strategies on how to adjust for time constraints, the value of challenging yourself, developing self-awareness, and many other topics.
One of the major keys to having a successful bodybuilding career is staying healthy, and knowing how to self-coach and be flexible with your training plays a leading role in that. Whether you are a coach, have a coach, or don't have a coach, join us for this week's episode to hear the coaches discuss what self-coaching is and how to correctly implement it.
Timestamps 1:54- Real time adjustments
21:58- RPE-based training
31:17- Jeff and Brad's most common audibles
59:42- How the coaches implement self-coaching practices with their athletes
1:08:48- Takeaways
Selected Links From This Episode Rituals and Cues in Weightlifting: Using Your Setup for Weightlifting Success- https://3dmusclejourney.com/rituals-and-cues/
THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work.
Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj
To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/
The post #98: Self-Coaching In The Gym appeared first on 3D Muscle Journey.