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#280: Q&A Session 28
Manage episode 477539548 series 3574409
Content provided by 3D Muscle Journey. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by 3D Muscle Journey or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they need to change their training? If someone’s goal is maximum strength, do they need to run strength blocks, hypertrophy blocks, etc.? What does a good relationship with food look like? Is unilateral or bilateral training better for muscle growth? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:20- How do you know if you are recovered? Is it okay to train through some soreness or should you wait until the soreness is gone before you train?
15:06- What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed?
32:15- If someone is training for hypertrophy, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
43:42- If someone’s goal is maximum strength, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
52:06- What does a good relationship with food look like? How food focused should you be in the offseason?
1:10:58- How to look the best you can when you only have 3-4 weeks notice before a photo shoot
1:12:04- Is unilateral or bilateral training better for muscle growth?
1:14:25- Posing tips to make your quads look better on stage
1:16:25- Advice for when working with clients who aren’t very dedicated to achieving their strength and physique goals
1:19:20- How the coaches recommend getting tanned for the stage
Selected Links From This Episode
Team Instagram Account- @team3dmj
Team YouTube Account- https://www.youtube.com/@Team3DMJ
3DMJ Podcast Episode #278: The Art Of Fatigue Management- https://www.youtube.com/watch?v=s0Km9zs8sgE&t=1762s
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals
Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
A Tool To Help Transition Away From Tracking Macros/Calories- https://www.youtube.com/watch?v=fCEHvGVxrlI&t=1s
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
281 episodes
ShareManage episode 477539548 series 3574409
Content provided by 3D Muscle Journey. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by 3D Muscle Journey or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they need to change their training? If someone’s goal is maximum strength, do they need to run strength blocks, hypertrophy blocks, etc.? What does a good relationship with food look like? Is unilateral or bilateral training better for muscle growth? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:20- How do you know if you are recovered? Is it okay to train through some soreness or should you wait until the soreness is gone before you train?
15:06- What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed?
32:15- If someone is training for hypertrophy, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
43:42- If someone’s goal is maximum strength, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
52:06- What does a good relationship with food look like? How food focused should you be in the offseason?
1:10:58- How to look the best you can when you only have 3-4 weeks notice before a photo shoot
1:12:04- Is unilateral or bilateral training better for muscle growth?
1:14:25- Posing tips to make your quads look better on stage
1:16:25- Advice for when working with clients who aren’t very dedicated to achieving their strength and physique goals
1:19:20- How the coaches recommend getting tanned for the stage
Selected Links From This Episode
Team Instagram Account- @team3dmj
Team YouTube Account- https://www.youtube.com/@Team3DMJ
3DMJ Podcast Episode #278: The Art Of Fatigue Management- https://www.youtube.com/watch?v=s0Km9zs8sgE&t=1762s
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals
Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
A Tool To Help Transition Away From Tracking Macros/Calories- https://www.youtube.com/watch?v=fCEHvGVxrlI&t=1s
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
281 episodes
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1 #282: The Importance Of Mind Muscle Connection 1:41:00
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Play Later Play Later Lists Like LikedEric, Jeff, and Brian discuss the intersection between effort, mind muscle connection, and biomechanics to give you more flexibility in your technique, exercise selection, and programming. How important is having a good mind muscle connection when performing an exercise? Does rep speed matter as long as you’re hitting the appropriate proximity to failure? How much of a difference does training at longer muscle lengths really make? What are Eric’s current principles for exercise selection? Can you still make good progress (in regard to hypertrophy) if you vary your exercises frequently? How can you develop a better mind muscle connection? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 0:56- What Jeff likes his athletes to focus on during the execution of an exercise 9:12- There is flexibility in both exercise selection and technique 20:53- The importance of exercise selection when trying to optimize hypertrophy 29:58- Eric’s principles for exercise selection 37:30- How much of a difference does training at longer muscle lengths make? 50:00- How important is having a good mind muscle connection when performing an exercise? 1:02:14- Does rep speed matter as long as you’re hitting the appropriate proximity to failure? 1:14:58- Can you still make good progress (in regard to hypertrophy) if you vary your exercises frequently? 1:29:35- Biasing specific muscle groups when performing compound exercises Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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…
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3D Muscle Journey
Brian, Alberto, and Brad discuss the importance of progress pictures, how to take them, how often to take them, and explain the difference between social media friendly progress pictures and progress pictures that are actually going to help you get better. How do the coaches like their athletes to take their progress pictures? What lighting do they prefer? What attire do they prefer? How often do they recommend taking progress pictures when prepping? How often do they recommend taking progress pictures in the offseason? Why does Alberto prefer video over photos for athletes who are prepping? How can you use your phone to help you learn how to pose? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:20- The coaches’ first set of progress pictures 9:24- How the coaches like their athletes to take their progress pictures 27:10- Videos vs. Pictures 37:48- Why the coaches prefer honest lighting 47:00- Bodybuilding is a visual sport 50:00- Using your phone to help you learn how to pose 57:21- Make sure what you are doing is actually changing the way your physique looks in the way you want it to Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide The 3DMJ 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
3
3D Muscle Journey
Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they need to change their training? If someone’s goal is maximum strength, do they need to run strength blocks, hypertrophy blocks, etc.? What does a good relationship with food look like? Is unilateral or bilateral training better for muscle growth? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:20- How do you know if you are recovered? Is it okay to train through some soreness or should you wait until the soreness is gone before you train? 15:06- What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? 32:15- If someone is training for hypertrophy, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.? 43:42- If someone’s goal is maximum strength, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.? 52:06- What does a good relationship with food look like? How food focused should you be in the offseason? 1:10:58- How to look the best you can when you only have 3-4 weeks notice before a photo shoot 1:12:04- Is unilateral or bilateral training better for muscle growth? 1:14:25- Posing tips to make your quads look better on stage 1:16:25- Advice for when working with clients who aren’t very dedicated to achieving their strength and physique goals 1:19:20- How the coaches recommend getting tanned for the stage Selected Links From This Episode Team Instagram Account- @team3dmj Team YouTube Account- https://www.youtube.com/@Team3DMJ 3DMJ Podcast Episode #278: The Art Of Fatigue Management- https://www.youtube.com/watch?v=s0Km9zs8sgE&t=1762s Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching A Tool To Help Transition Away From Tracking Macros/Calories- https://www.youtube.com/watch?v=fCEHvGVxrlI&t=1s 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…
3
3D Muscle Journey
Eric, Alberto, and Jeff discuss how they review an athlete’s season with the athlete to help them process their emotions, see their achievements, develop a perspective that is going to help them, and determine what they need to work on in the offseason to have a better physique and prep next time they compete. What can you do to help you process a show or season where you didn’t place as well as you wanted, so that you have a more positive outlook on the experience? Why is it critical to know your limits and have realistic expectations going into a show or season? How can you channel your competitive drive to support your goals as well as to help prevent a big emotional fallout? How do the coaches help an athlete decide on what body parts to focus on in the offseason? How much weight should you give the judges’ feedback? When you’re critiquing your physique, should you compare it to the physiques of the other athletes that were in your lineup, or should you critique it on its own? The answers to these, plus many other questions are covered in this episode. Timestamps 0:00- Introduction 0:58- Jeff’s process for reviewing an athlete’s contest prep with the athlete after their season is over 13:55- Not letting your emotional state be based on things that are out of your control 16:23- Know your limits and acknowledge your wins 26:00- Channeling your competitive drive to support your goals as well as to help prevent a big emotional fallout 28:25- Having multiple “whys” 42:01- Shifting your perspective to one that helps you 44:51- How the coaches work with high-level competitors that don’t need help processing their emotions 1:05:02- Critiquing your physique in relation to the physiques of the other athletes that were in your lineup vs. Critiquing your physique on its own 1:07:40- How much weight should you give the judges’ feedback? 1:26:15- Final thoughts Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
Brad, Jeff, and Brian discuss the unavoidable side effect of generating fatigue, the current fear of doing too much that is causing some athletes to miss out on productive stretches of training, and many different strategies for managing fatigue and improving performance. What are the coaches’ thoughts on decreasing your calorie intake on rest days and during deloads? How can you structure your training around your refeeds to maximize performance in the gym? What are the limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio? Can some people recover from more volume than others? How does fatigue affect your look and weight? The answers to these questions and more are covered in this episode. Timestamps 0:00- Introduction 1:37- What is “fatigue” and is it necessary? 6:49- How Brad assesses if fatigue is affecting an athlete’s training 9:20- How Jeff helps his athletes balance supply and demand 19:34- What is “recovery” and how is it typically defined in sports science? 29:00- Come up with a layout that makes you eager to go in and train 36:20- The limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio 45:15- The coaches’ pet peeves about the training recommendations commonly found on social media 53:58- The accumulation of fatigue over time 57:05- How Jeff adjusted Brad’s nutrition and training near the end of his last prep to decrease fatigue and improve performance 1:03:14- The coaches’ thoughts on decreasing your calorie intake on rest days and during deloads 1:05:31- Fatigue management during prep 1:21:00- Strategies for dropping fatigue before you step on stage Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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…
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3D Muscle Journey
1 #277: Stretching For Hypertrophy & Performance 1:33:10
1:33:10 Play Later Play Later Lists Like Liked1:33:10
Play Later Play Later Lists Like LikedThe big question…Is long-duration static stretching redundant if someone is already resistance training or does it provide complementary effects? Nick, Eric, and Brad discuss this and many other stretching-related questions. Does static stretching before exercise help prevent injury? Can stretching cause muscular hypertrophy? How could someone use static stretching to potentially help prevent or reduce detraining when traveling? How does Brad commonly program stretching for his athletes? When are good times to static stretch? How intense should your stretching be? What are signs you should stop a stretch? Can resistance training itself improve range of motion? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:51- Stretching for injury prevention 13:09- How Brad incorporates stretching into his day and how he commonly programs stretching for his athletes 19:54- How stretching could be beneficial for strength and physique athletes 30:10- What Brad has his athletes do to increase their range of motion at the bottom of a squat when needed 33:25- How Nick incorporates different interventions to help his patients improve their range of motion 39:49- Signs you should stop a stretch 52:36- Eric’s experience pre and post hip surgery 58:47- Functional changes caused by long-duration static stretching 1:04:39- Can stretching cause muscular hypertrophy? 1:21:01- Practical takeaways Selected Links From This Episode Cardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardio Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass The Effect Of A Combined Long-Duration Static Stretching And Resistance Training Regimen On A Competitive Bodybuilder: A Case Study- https://www.researchgate.net/publication/388122175_The_effect_of_a_combined_long-duration_static_stretching_and_resistance_training_regimen_on_a_competitive_bodybuilder_A_case_study 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
3
3D Muscle Journey
1 #276: How To Travel & Keep Your Gains 1:01:58
1:01:58 Play Later Play Later Lists Like Liked1:01:58
Play Later Play Later Lists Like LikedJeff, Alberto, and Brian share how they eat and train when traveling, both during prep and in the offseason. The coaches also go over the importance of becoming a resilient bodybuilder. How has Jeff gotten more comfortable traveling during prep? How do the coaches decide on what to eat when they’re at a restaurant? What is the one food Alberto always travels with? What suggestions do the coaches have when it comes to foods you can eat while you’re traveling to your destination? How did Alberto win his first pro show by peaking on foods he bought at gas stations? What advice do the coaches have when it comes to training when you’re on vacation? What are the coaches’ go-to bodyweight exercises? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:54- How Jeff has gotten more comfortable traveling during prep 8:28- Brian and Jeff’s mindset around training when traveling 16:20- Alberto’s mindset around traveling and eating out 21:15- The importance of exposing yourself to different environments 24:40- How the coaches decide on what to eat at a restaurant when they’re traveling 35:57- Informing those around you of your bodybuilding goals 39:29- Suggestions on what to eat while you’re traveling to your destination 47:30- Advice around training when you’re on vacation 55:10- The coaches’ go-to bodyweight exercises Selected Links From This Episode Cardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardio The 3DMJ 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
1 #275: Why You Should Gamify Your Gains 1:05:09
1:05:09 Play Later Play Later Lists Like Liked1:05:09
Play Later Play Later Lists Like LikedBrian, Alberto, and Brad discuss the benefits of making your training fun and a bunch of different things they do to keep themselves and their athletes excited about their training. What do many people overlook on their quest for “optimal”? What can you do during a set to help keep you engaged and help you push yourself? How can getting your emotions involved in your training help with progress? How does having fun affect your perceived level of effort? How can you autoregulate your exercise selection to help keep your training fun while also getting a good stimulus? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Why and how the coaches gamify their training 30:05- The benefits of being excited about your training 39:46- Get a training partner 43:31- Fatigue mongering 53:01- Do things you’re good at 59:59- Final thoughts Selected Links From This Episode Cardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardio The 3DMJ 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
Eric and Steve discuss how our food choices affect our weight, digestive system, and how we feel. They also go through dietary changes you can make to help optimize the functioning of your digestive system. Why is it important to give your body time to adapt to the dietary changes you make? What are some dietary adjustments you can try if you’re struggling with constipation or bloating? What is fiber and what are the potential benefits of consuming a high-fiber diet? Does it matter which foods you get your fiber from? How can fiber provide calories? How should you track fiber? How can you know if you are consuming enough fluids? The answers to these questions and many more are covered in this episode. Timestamps 0:00- How changes in food choices, sodium intake, and bowel movement frequency can affect your weight 7:47- What is fiber? 14:41- How can fiber provide calories? How much can it provide? 20:07- Fiber is more than just soluble and insoluble 32:59- Some of the things Steve reviews when someone comes to him who is struggling with constipation or bloating 38:49- The potential benefit of getting your body used to smaller-sized meals, if you are used to very large meals 46:11- Fiber intake recommendations 48:44- How to know if you are consuming enough fluids 52:13- Other things to look at besides your total fiber intake if you are struggling with constipation 55:21- Sugar alcohols and giving your body time to adapt to the dietary changes you make 1:06:33- Is fiber essential, a high-fiber cereal that can help with constipation, and how all of this affects performance in the gym Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 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 Strategies For Relieving Constipation- https://www.youtube.com/watch?v=Qp7pbtPrfJ8&t=2s 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…
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3D Muscle Journey
Alberto, Eric, and Jeff discuss how to know if you are progressing at a good rate for your genetics and where you are at in your lifting career, what to do if you aren’t, and the importance of having realistic expectations about how quickly you can progress. What is the difference between progressive overload and progression? Do you want to be more proactive or reactive when it comes to increasing and decreasing load? What is “autoregulated double progression” and how can you use it to help you get the most out of every session? What percentage of hypertrophy is related to volume? What undesirable things can happen when someone puts too much emphasis on beating the logbook? The answers to these questions and many, many, many, more are covered in this episode. Timestamps 0:00- The difference between progressive overload and progression 4:57- Being reactive vs. Proactive when it comes to increasing and decreasing load 13:26- Where the coaches think the expectation that we need to progress every gym session came from 20:55- A good model for knowing when to increase or decrease load 32:54- Not letting other people cause you to get in your own way 38:24- The importance of having realistic expectations about how quickly you can progress 59:09- Autoregulating your programming more as you become more advanced 1:06:59- How an athlete’s personality can influence how they autoregulate their training 1:14:42- Final thoughts Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #264: The Best Male Bodybuilder Of All Time?- https://www.youtube.com/watch?v=UXdLeWotpGE 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…
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3D Muscle Journey
1 #272: Tackling The Mental Isolation of Bodybuilding 1:19:17
1:19:17 Play Later Play Later Lists Like Liked1:19:17
Play Later Play Later Lists Like LikedBrad, Jeff, and Brian talk about times they felt and still feel isolated and misunderstood during their bodybuilding journeys. Along with sharing stories from their past, the coaches give advice to those who feel isolated and misunderstood. What is the coaches’ advice to those who have friends and family who don’t understand why they compete in bodybuilding? How do the coaches balance bodybuilding with their marriages? How important is having support from others? Do the coaches ever feel isolated as coaches? What are the pros and cons of being an online coach? Do the coaches think artificial intelligence will someday take the place of human coaches? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Where the coaches got their information from when they first got into bodybuilding 7:54- During the beginning of their bodybuilding journeys the coaches often felt misunderstood 20:25- Who are you surrounding yourself with? 30:43- How the coaches balance bodybuilding with their marriages 40:16- What the coaches do as coaches, besides assigning nutritional goals and building training programs 49:21- Be cautious when it comes to the content and recommendations you see on social media 58:48- Do the coaches ever feel isolated as coaches? 1:06:13- In-person interactions & artificial intelligence in bodybuilding Selected Links From This Episode The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
Brian, Nick, and Brad discuss how to grow your arms and delts while keeping your joints pain-free and healthy. How have the coaches’ views changed when it comes to programming direct arm and delt volume? What tips does the team’s physical therapist have for training your delts if you’re dealing with shoulder pain? If you can’t train a muscle in its lengthened position, is it even worth training it? What are good progression strategies for isolation exercises? Do you need to have isolation exercises for the posterior head of the deltoid in your program to keep your shoulders healthy? What are the group’s go-to exercises for their biceps, triceps, and delts? Timestamps 0:00- Introduction 8:27- How the coaches design an athlete’s program when the athlete is wanting to prioritize arm growth 15:34- Tips for training your delts if you’re dealing with shoulder pain 23:20- Overdoing volume where there is a high degree of tension when the muscle is in a lengthened position 35:56- Isolation exercises might be a better measure of hypertrophy than some compound exercises 41:12- Good progression strategies for isolation exercises 51:45- Exercise selection Selected Links From This Episode 3DMJ Podcast Episode #255: How To Leg Day- https://www.youtube.com/watch?v=tdzCp-hkeiQ Lagging Body Parts (Vault Course)- https://www.3dmjvault.com/courses/lagging-body-parts The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR Monthly 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 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…
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3D Muscle Journey
Andrea, Brian, and Alberto host an audience-supplied Q&A session. Topics range from programming, to lifting equipment, dietary strategies when trying to put on muscle, shifting your mindset towards recovery post prep, and more. With non barbell exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster? How concerned should you be about time under tension? How do you incorporate RPE when doing drop sets, rest pause, and super sets? What are the coaches’ thoughts on lifting in shoes with an elevated heel? When is wearing shoes with an elevated heel beneficial? Can *everyone* recomp eating at maintenance? Who do the coaches recommend be in a slight surplus instead on eating at maintenance? Timestamps 0:00- Introduction 2:17- With non-barbell compound exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster? 9:09- How often do the coaches change an athlete’s rep range on a particular exercise? 13:23- How concerned should you be about time under tension? 21:55- Tips on shifting your mindset once you’ve finished prep more towards weight gain, recovery, and performance versus aesthetics 38:00- If short on time, how do you have efficient workouts while still using RPE? How do you incorporate RPE when doing drop sets, rest pause, and super sets? 48:16- The coaches’ thoughts on lifting in shoes with an elevated heel. When is wearing them beneficial? 55:51- Can *everyone* recomp eating at maintenance? Is it the most efficient strategy? Who do the coaches recommend be in a slight surplus instead of eating at maintenance? Selected Links From This Episode Team Instagram Account- @team3dmj Team YouTube Channel- https://www.youtube.com/@Team3DMJ The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals The 3DMJ 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
1 #269: Train & Diet For Your Competitive Division 1:00:08
1:00:08 Play Later Play Later Lists Like Liked1:00:08
Play Later Play Later Lists Like LikedBrian and Alberto share their thoughts on and benefits of the newer divisions that have come into the sport of bodybuilding in recent years. The coaches give tips on how to choose which division to compete in and how to customize your training to best support your success in that division. How much can a natural athlete customize their physique to align with the division they compete in? If you’re new to lifting, should you train for the division you plan on competing in? Do most top natural men’s physique competitors train their legs? Generally speaking, when it comes to fat loss, how does the process differ between males and females? When it comes to highly-processed foods, what is something to consider when prepping? The answers to these questions and many more are covered in this episode. Timestamps 0:00- The coaches’ thoughts on the newer divisions that have come into the sport of bodybuilding in recent years 9:37- How to choose which division to compete in 17:54- Customizing your training to best support your success in the division you compete in 35:42- The men’s divisions 39:21- Dieting strategies for different divisions 42:37- Differences between males and females (generally speaking) 52:13- Something to consider when it comes to highly-processed foods 58:17- Prepping isn’t always a good environment to learn in Selected Links From This Episode Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals The 3DMJ 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
1 #268: Rest Periods, Rest Days, and Double Days 1:28:38
1:28:38 Play Later Play Later Lists Like Liked1:28:38
Play Later Play Later Lists Like LikedBrad, Eric, and Jeff discuss different strategies you can use to help you find the sweet spot between time efficiency and stimulus efficiency for your situation. How long should you rest between sets? Is resting longer between reps to extend the length of a set a good strategy? What are antagonist paired sets and why would someone use them? How to drop sets compare to myo-reps in regard to effectiveness? What evidence is there on double days? Why is it important to be able to differentiate which type of fatigue you are experiencing? Do drops in performance really matter for hypertrophy? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:27- The information Jeff, Brad, and Eric use to build an athlete’s training split 5:53- How much does frequency matter when volume is equated? 8:26- Rest between sets 19:48- Antagonist paired sets 26:12- Be strategic with the exercises you pair together 32:50- Evidence on double days 42:18- Drop sets 46:20- Drop sets vs. Myo-reps in regard to effectiveness 53:10- Do drops in performance really matter for hypertrophy? 58:27- Different types of fatigue 1:01:41- Rest between reps 1:17:12- Lengthened super sets 1:23:53- Consider the context Selected Links From This Episode Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals The 3DMJ 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
1 #267: Cardio Programming For Physique Sport 1:12:28
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Play Later Play Later Lists Like LikedBrad, Jeff, and Brian discuss when, how, and why they program cardio for themselves and their athletes. How do the coaches view and prescribe cardio during a fat-loss phase? What are the coaches’ thoughts on doing additional cardiovascular exercise for overall health? What is the benefit of having a step goal over a calories-burned goal? What is the highest the coaches typically program someone’s step goal? Do the coaches ever use cardio as a way to stimulate an athlete’s appetite during a gaining phase? What are the coaches’ thoughts on HIIT cardio? Why do the coaches like to have their athletes taper their cardio/step count at the end of prep? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:57- How Brian views and prescribes cardio during a fat-loss phase 8:27- The coaches’ thoughts on doing additional cardiovascular exercise for overall health 15:56- Strategies when prepping lighter individuals 31:05- Recovery is an ongoing process 35:18- Using cardio to stimulate appetite during a gaining phase 38:12- You can’t expect the prior day’s expenditure to be reflected on the scale in a predictable way 43:35- Varying modalities 47:31- HIIT vs. LISS cardio 1:02:41- Why the coaches like to have their athletes taper their cardio/step count at the end of prep 1:06:53- Using movement to stay loose Selected Links From This Episode The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
Brad and Jeff discuss the physical and mental characteristics of a successful bodybuilder, how to maximize *your* potential, and the amazing things that happen when you let yourself be free of worrying about your genetics. How can you know if you’re going to be good at bodybuilding? How do you know if a certain recommendation applies to you? What is the *art* of bodybuilding? What was Brad’s mindset during his 2024 prep, which he felt led to his best physique ever? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:44- Bone structure 9:09- How to know if you’re going to be good at bodybuilding 20:30- Commit and be patient 28:49- The skill component of lifting 40:06- How to know if a certain recommendation applies to you 51:40- Acceptance of the phase that you’re in 57:54- The *art* of bodybuilding 1:00:40- Brad’s mindset during his 2024 prep Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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…
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3D Muscle Journey
Brian, Steve, and Alberto discuss when and what criteria need to be met to make a dietary adjustment. When do the coaches adjust an athlete/client’s plan and when do they have them hold steady? What types of adjustments to the coaches typically make? What can you focus on and how can you stay motivated when your weight/the scale is not a good indicator of progress? How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake? When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake? How do the coaches go about making adjustments in a lean-gaining phase? What do they have an athlete do when they gain weight a little too quickly? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 0:53- Minimal adjustments, assessing adherence, and assessing progress 12:57- What you can focus on and how to stay motivated when your weight/the scale is not a good indicator of progress 25:59- Pacing the athlete/client and watching for blind spots 31:07- How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake? 37:08- Adjustments during a lean-gaining phase 46:04- Transition periods 56:04- Are rapid strength gains when someone is in a huge surplus actually a good indicator they are putting on muscle tissue? 59:47- When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake? Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching The Physique PhotoGuide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide 3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
1 #264: The Best Male Bodybuilder Of All Time? 1:31:50
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Play Later Play Later Lists Like LikedAlberto, Brian, and Eric have a spirited debate about who they each think are the top 5 natural male bodybuilders of all time. The coaches talk about the early years of Kai Greene’s career when he was natural, the criteria they think is required for someone to be the GOAT (greatest of all time), who they think is the GOAT and why, honorable mentions, and a lot more. Bodybuilding is where art meets science meets sport, and if you are a fan of natural bodybuilding you will love this episode. Timestamps 0:00- Introduction 2:19- Brian’s history as a bodybuilder, coach, and fan of natural bodybuilding 3:51- Why Alberto is qualified to talk about the topic of today’s episode 13:38- The criteria for eligibility in the coaches’ top 5 lists 21:50- Three of Alberto’s top 5 natural male bodybuilders of all time 32:00- Three of Brian’s top 5 natural male bodybuilders of all time 40:40- Three of Eric’s top 5 natural male bodybuilders of all time 50:16- The rest of the coaches’ lists 1:03:47- Honorable mentions 1:17:11- The coaches’ top 5 natural male bodybuilders of all time in order Selected Links From This Episode The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
Alberto, Jeff, and Nick discuss the struggles with gaining weight in the offseason, finding your ideal rate of gain, identifying what your current rate of adaptation is, and advice to help you stay patient when you’re doing all you can do. Who should bulk? What can happen when you get too fixated on gaining weight at a certain rate or weighing a certain amount? What were the coaches’ motivations for and experiences while intentionally gaining weight for the first time? How beneficial is a “dreamer’s bulk”? Can you force-feed muscle growth? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 3:43- The coaches’ motivations for and experiences while intentionally gaining weight for the first time 21:37- How beneficial is a “dreamer’s bulk”? 33:09- Finding the ideal rate of gain and offseason weight for you 38:29- Markers the coaches look at to help them determine if an athlete is gaining at a good rate 46:58- Knowing what your/your athlete’s current rate of adaptation is 50:13- Advice for staying patient and on track in the offseason 55:42- Feeling like you have unfinished business at the end of a prep Selected Links From This Episode The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
Eric, Brad, and Brian discuss methods dual athletes can use to maximize their competitiveness in both bodybuilding and powerlifting. These same methods can also be used by noncompetitors who want to get big *and* strong. Why do the coaches program more bodybuilding work for their powerlifting athletes than they used to? Do the benefits of specificity max out at a certain point? How does specificity change over time? How does the minimum effective dose for novice lifters and advanced lifters differ? For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both? Is there a potential benefit to training across a wider variety of rep ranges? How can the stimulus-to-fatigue ratio of an exercise differ between people? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 7:06- The biggest changes the coaches have made to the way they work with dual athletes 31:45- The proposed benefits of powerbuilding 50:56- Why Eric eventually had to decrease his powerlifting training so that he could make better progress on his bodybuilding goals 55:46- For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both? 1:07:02- Do your training the way it was intended to be done 1:10:27- Why did 3DMJ originally start promoting a blended approach and create a lot of dual-sport athletes? Selected Links From This Episode Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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…
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3D Muscle Journey
Brad and Alberto go into detail about what to expect when prepping for a bodybuilding competition, the importance of having people you trust to give you honest feedback on how you're acting, and some of their top tips for a successful prep. How does prep help you learn more about yourself and become a better version of yourself? Should you chase feelings of hunger? How do the coaches recommend dealing with the common side effects of prep such as being overly preoccupied with food, sleep deprivation, and decreased sex drive? How can the recovery process differ between those who never plan to compete again and those who plan to return to the stage? The answers to these questions and many more are discussed in this episode. Timestamps 0:00- Your filters come off when you go through the deep dark periods of contest prep 6:15- Things Brad and Alberto have done during past preps that they are embarrassed of 28:36- The recovery process is just as important as the prep 32:34- Why every prep and every recovery phase should get easier 35:04- What to expect when prepping Selected Links From This Episode Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
Andrea, Brad, and Brian host an audience-supplied Q and A session covering a wide range of interesting topics. Deep in prep, do the coaches ever have athletes experience serious medical issues? When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises? What is the difference between a movement’s RIR and a target muscle’s RIR? Is it more important to have carbs before your workout or after? Is it necessary to feel the mind-muscle connection when doing RDLs? Which food tracking apps do the coaches recommend? What are the coaches’ thoughts on calorie cycling for noncompetitors? The answers to these questions and many more are discussed in this episode. Timestamps 0:00- Introduction 2:18- Deep in prep, do the coaches ever have athletes experience serious medical issues? How often do they request someone get blood work done and in what situations do they request it? 10:07- When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises? 19:44- What is the difference between a movement’s RIR and a target muscle’s RIR? 24:16- Is it more important to have carbs before your workout or after? 35:06- Is it necessary to feel the mind-muscle connection when doing RDLs? Should you feel it more in your glutes or hamstrings? 49:15- Which food tracking apps do the coaches recommend? 1:00:11- Things coaches can do that algorithms cannot do 1:03:55- For those who only train 1-3 times per week, are axially-loaded exercises that involve a lot of different muscle groups (such as deadlifts, squats, and standing overhead presses) good exercise selections? 1:10:33- The coaches’ thoughts on calorie cycling for noncompetitors Selected Links From This Episode 3DMJ’s Instagram Account- @team3dmj 3DMJ’s Twitter/X Account- @team3dmj 3DMJ Podcast Episode #256: Is Using RPE Worth It?- https://www.youtube.com/watch?v=Qb0X87odRlQ Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform Why The Calories In Your Nutrition Tracking App And Your Spreadsheet Do Not Match (Article by Brad Loomis)- https://3dmusclejourney.com/macro-discrepancies/ 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…
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3D Muscle Journey
1 #259: How Our Hypertrophy Programming Has Changed 1:38:39
1:38:39 Play Later Play Later Lists Like Liked1:38:39
Play Later Play Later Lists Like LikedEric, Jeff, and Alberto discuss how they program their own and their athletes’ training differently than they used to. The coaches talk about how to apply new training techniques and understandings, the benefits of being open-minded, exercise selection, managing fatigue, range of motion, and a lot more. If you’ve been wanting to learn more about training at longer muscle lengths and lengthened partials, this is a great episode to listen to. The coaches go through how to train at longer muscle lengths, potential reasons behind why doing so is beneficial for hypertrophy, and which muscles might benefit the most from lengthened partials. Timestamps 0:00- Introduction 3:15- How Alberto’s programming is different today than it was in 2010 5:54- The shift from tracking volume as total tonnage to tracking volume as hard sets 10:46- How Jeff’s programming is different today than it was in 2010 16:47- How Eric’s programming is different today than it was in 2010 46:50- Range of motion 54:58- Being open-minded and observing things in a dispassionate way 1:05:28- Overthinking vs. Thinking and actually learning 1:12:06- How to apply new techniques and understandings 1:14:00- How to train at longer muscle lengths and potential reasons behind why doing so is beneficial for hypertrophy Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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…
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3D Muscle Journey
Nick, Jeff, Brian, and Alberto discuss how to manage your athletic and lifting goals while still being present for your children and partner. The guys talk about how they stay highly-competitive bodybuilders with kids, how they’ve learned to be flexible, how they’ve gotten good at getting the most out of the limited amount of time they sometimes have to train, being a “good selfish”, and a lot more. The dads also share how they talk about or plan on talking about bodybuilding when the time comes with their kids, to help ensure they have a healthy body image and a healthy relationship with food. This episode is full of takeaways for all current and future parents. Timestamps 0:00- Introduction 4:01- Both fatherhood and bodybuilding are about the journey 27:52- More context about the guy’s situations 37:39- Staying poised in stressful situations 48:53- Balancing bodybuilding and parenthood 1:00:04- Optimizing within your constraints 1:10:20- How the dads talk about bodybuilding with their kids to help ensure they have a healthy body image and a healthy relationship with food Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj…
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3D Muscle Journey
1 #257: You Could Be Tracking The Wrong Nutrition Data 1:22:50
1:22:50 Play Later Play Later Lists Like Liked1:22:50
Play Later Play Later Lists Like LikedEric, Steve, and Brad have a unique conversation about tracking and bringing mindfulness to a behavior. The coaches discuss the distinction between tracking to learn more about what you’re currently doing versus tracking to change a behavior. Sometimes just tracking a behavior is enough to get the desired outcome and sometimes *not* tracking something can lead to better outcomes. Along with discussing the different types of tracking, the coaches also go through how to choose what you should track, behaviors and nutrients they have tracked or had their athletes/clients track, moving towards/approach goals versus moving away from/avoidance goals, facilitative versus nonfacilitative perfectionism, what you can do if you want to lose body fat but tracking your calorie intake causes a lot of stress, and a lot more. Timestamps 0:00- Introduction 2:30- Tracking to learn more about what you’re currently doing vs. Tracking to change behavior 8:56- Learning to track before trying to hit specific nutritional goals 15:08- Sometimes just tracking a behavior is enough to get the desired outcome 26:46- Sometimes *not* tracking something can lead to better outcomes 37:43- Behaviors, nutrients, and other data the coaches have tracked or had their athletes/clients track 55:18- Moving towards/approach goals vs. Moving away from/avoidance goals 1:00:43- Leveraging the client’s knowledge, creativity, and getting them involved in the goal-setting process 1:04:10- Sometimes tracking something can lead to undesirable outcomes 1:11:00- Tracking body weight and the palatability of foods 1:18:23- Regular breaks from tracking calories and what you can do if tracking your calorie intake causes a lot of stress Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Should You Weigh Meat Cooked Or Uncooked?- https://www.youtube.com/watch?v=fH-5oSP0O5E&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 Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz The Energy Balance Model Of Obesity: Beyond Calories In, Calories Out- https://pubmed.ncbi.nlm.nih.gov/35134825/ The Complex Pattern Of The Effects Of Prolonged Frequent Exercise On Appetite Control, And Implications For Obesity- https://pubmed.ncbi.nlm.nih.gov/36754171/#:~:text=There%20are%20multiple%20effects%20of,improvements%20in%20eating%20behaviour%20traits 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…
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3D Muscle Journey
Jeff, Brian, and Brad discuss training to failure, RPE-based programming, and percentage-based programming. What is RPE and RIR? Should you use RPE-based programming? If so, when and how should you use it? How do the coaches help their athletes get better at rating a set’s RPE? What approaches do the coaches use for prescribing proximity to failure with bodybuilders? Can training to failure and leaving reps in reserve both work? Why isn’t all training to failure the same? The coaches answer these questions, plus many more in this episode. Timestamps 0:00- What is RPE and RIR? 2:11- Why rate a set? Why not just train to failure? 12:22- Percentage-based programming vs. RPE-based programming 16:00- Approaches the coaches use for prescribing proximity to failure with bodybuilders 37:07- Managing recovery based on the structure of your program 46:20- Not all training to failure is the same 1:01:55- What the coaches think about when they are near the end of a set and it starts getting hard 1:10:03- Rest-pause techniques 1:12:49- Red-light, yellow-light, and green-light sets Selected Links From This Episode Free Newsletter (3DMJ Thursdays)- https://3dmusclejourney.com/ 3D Muscle Journey’s Instagram Account- @team3dmj 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…
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3D Muscle Journey
Nick, Alberto, and Brad discuss the necessity (or lack of) of specific exercises for maximizing the development of your lower body. Are there fundamental movements everyone should do? Does squatting and deadlifting make your muscles more dense? What are the group’s thoughts on hip thrusts, glute bridges, and RDLs? What are some fun exercise modifications you can try to get a similar or better muscular stimulus using less weight? Along with answering all of these questions, this episode has the potential to provide a ton of relief for those who are dealing with pain, injuries, have limited equipment, or just don’t like barbell squatting or deadlifting off the floor. Timestamps 0:00- Thinking objectively about your lower-body training 18:54- Recent revelations Alberto has had about lower-body training 30:52- Are there fundamental movements everyone should do? 38:57- Fun exercise modifications 54:06- Do the coaches think the concepts discussed in this episode will someday be mainstream advice? 1:01:03- The group’s thoughts on hip thrusts, glute bridges, and RDLs Selected Links From This Episode Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters 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…
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3D Muscle Journey
1 #254: Is Your Body Fat Set Point Holding You Back? 1:21:01
1:21:01 Play Later Play Later Lists Like Liked1:21:01
Play Later Play Later Lists Like LikedBrian and Eric address many common questions and misunderstandings around body fat set points. Is it possible to change your set point? Are your genetics really the thing holding you back? Along with answering these two questions, Brian and Eric discuss leptin, modifying your environment, metabolic adaptation, low energy availability, some really interesting research on the Amish, and a lot more. This episode is full of takeaways for both competitors and noncompetitors. Timestamps 0:00- Introduction 2:24- The lipostatic model, leptin, and the duel intervention point model 12:35- Is it possible to change your set point? 23:56- Modifying your environment 34:30- Capitalize on the time period you are motivated 38:45- Overshooting and metabolic adaptation 46:48- What is low energy availability? 48:50- At what body fat percentage should experienced competitors be at in the offseason? 1:01:32- Living life slightly below your lower intervention point 1:08:00- What is a healthy body fat percentage? 1:13:44- Where you make the best progress in regard to the rate you put on muscle might not be where you want to be Selected Links From This Episode Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 2023 International Olympic Committee’s (IOC) Consensus Statement On Relative Energy Deficiency In Sport (REDs)- https://bjsm.bmj.com/content/57/17/1073 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…
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3D Muscle Journey
1 #253: Is Bodybuilding An Eating Disorder? 1:25:01
1:25:01 Play Later Play Later Lists Like Liked1:25:01
Play Later Play Later Lists Like LikedAmanda, Alberto, and Eric discuss disordered eating, eating disorders, body-image concerns, and how they relate to both competitive physique athletes and noncompetitors. They talk about common issues they see and how they deal with them, the importance of framing, the influence of biology, research on tracking and physique checking, and a lot more. The same behaviors can be facilitative or debilitative depending upon how they are framed and what they result in in someone’s life. Timestamps 0:00- Introduction 3:06- Scope of practice 7:13- Some of the most common issues Alberto sees and how he deals with them 27:30- The way we frame things is extremely important 29:46- Is the coping mechanism facilitative or debilitative 36:10- Clinical definitions 40:15- Research on tracking and physique checking on disordered eating and eating disorders 49:25- The influence of biology 57:43- Orthorexia 1:02:27- How Amanda deals with nonclassified disordered eating 1:09:59- Bodybuilding and competing for those who have been diagnosed with an eating disorder in the past or are in the process of recovering Selected Links From This Episode Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters Minnesota Starvation Experiment- https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment Amanda’s Email- amirizo027@gmail.com Amanda’s Instagram- @rizo_amanda_ 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…
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