Brian, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more advanced you become, do you require larger surpluses, or do you benefit just as much if not more from a smaller surplus? How do the coaches recommend setting up your training split? How do you find your ideal off-season body weight? How do the coaches choose which exercises they are going to include in their program? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:48- Make sure you fully recover & Planning your off-season
11:53- The coaches’ advice if you’re feeling burned-out on training after the end of your contest prep
22:49- Identifying which body parts you need to work on & Building your training split
36:34- Managing your rate of gain & Finding your off-season body weight
49:53- If you’ve gained “too much” body fat, that is the best time to go to the gym
54:11- Programming strategies for bringing up weak body parts
1:03:07- How the coaches choose their exercises and how they help their athletes choose
1:12:53- Work hard
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet
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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj
Alberto, Brad, and Brian answer audience-supplied questions about using straps vs. a mixed grip, starting a diet more aggressively vs. more conservatively, warming up, refeeds, training with only dumbbells, and a lot more. Can deadlifting with a mixed grip create muscular imbalances and/or lead to injury? At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40? Why is it good to take a defensive approach when prepping? How many warm-up sets should you do for your heavier compound exercises? The answers to these questions and more are covered in this episode.
Timestamps
0:00- Introduction
3:02- Can deadlifting with a mixed grip create muscular imbalances? What are the coaches’ thoughts on using straps versus a mixed grip?
7:24- At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40?
19:35- If your goal is to lose 1 lb. per week, should you immediately decrease your intake by 500 calories per day or should you start with a smaller reduction and slowly decrease your intake?
30:57- If you reduce the number of days you train per week, do you still need to deload?
36:29- How do you know when you need a refeed?
50:15- How many warm-up sets should you do for your heavier compound exercises?
1:00:10- If fruit and vegetables make you bloated, is it really that bad to have a low intake of them?
1:04:47- Do the coaches think it’s possible to keep progressing training only with dumbbells at home 80% of the time? If the coaches only had dumbbells, what exercises would they do for their lower body?
Selected Links From This Episode
Team Instagram Account- @team3dmj
Team YouTube Channel- https://www.youtube.com/@Team3DMJ
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
How I Work Up To A Top Set On Squats (Coach Brad)- https://www.youtube.com/watch?v=uThAaqOJ6gM
How To Warm Up For Lifting Weights- https://www.youtube.com/watch?v=8IdUJ2coLOc
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
Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread your calories out throughout the day? What are some of the coaches’ best hunger hacks? What should you do about your trigger foods? What is the difference between physical hunger, emotional hunger, and social hunger? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:15- Reframing strategies for managing hunger
18:04- How Brad manages his appetite during prep
21:24- 3 types of hunger
25:08- Trigger foods
37:17- Limiting accessibility, setting up a good routine, and limiting your choices
48:25- Eliminating wasted motion
55:11- The panic of starvation
59:43- Keep yourself busy
1:03:26- Preventing binges and what to do after
Selected Links From This Episode
Hunger Hacks That Helped Me Finish 15 Contest Preps- https://www.youtube.com/watch?v=qDglTTtv8WM
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals
The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids
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 happier you are, the better off your bodybuilding is going to be. Brian, Brad, Jeff, and Alberto discuss how to balance bodybuilding with the rest of your life, times they got the balance wrong, and how to avoid common pitfalls that can come from living a bodybuilding lifestyle. What can you do to get more comfortable eating in social settings? What are some cringe moments the coaches had when they put bodybuilding ahead of more important things in life? What is the law of diminishing returns when it comes to eating? How can you celebrate a special day or special event during prep while still staying on track with your goals? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:11- Times when the coaches *weren’t* doing a good job of balancing bodybuilding with the rest of their life
26:15- How to avoid pitfalls that are common with a bodybuilding lifestyle
30:04- Exposing yourself to the discomfort
36:58- Being pliable with your training
45:39- What is the most common friction you have?
52:17- Strategies for getting better at eating in social settings
1:11:36- The gym is a great place to make friends
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
Alberto, Brian, Brad, and Jeff discuss why it’s important to track your training, who should track their training, and what details to track based on your experience level. What issues can happen when someone is too focused on beating the logbook? Do the coaches ever have an athlete track volume load or is that a thing of the past? What are the coaches’ thoughts on decreasing load to work on technique? How can increasing load too quickly result in a reduced stimulus? How can reducing loads during prep potentially lead to more muscle retention? What recommendation do the coaches have for those who don’t like tracking their training? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:25- Did the coaches track their training when they first started lifting?
19:51- Who should track? When should they track? Why should they track?
33:50- Things *not* worth tracking
42:10- Film yourself lifting and study your technique
57:24- How long to stay with a certain load before increasing
1:02:30- Misunderstanding what progressive overload really is
1:09:43- Increasing load too quickly can result in a reduced stimulus
Selected Links From This Episode
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design
How I Rest Between Sets For Maximum Performance | Pragmatic Bodybuilding w/ Jeff Alberts- https://www.youtube.com/watch?v=M9hYzI_c6Rk
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
Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How necessary are mini-cuts? How long should a mini-cut last and how lean should someone be by the end of one? In what ways are a contest prep and general fat-loss phase similar? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:09- How Alberto’s diet is different now that he’s started prepping
5:26- Factors that influence pacing
18:33- Where the concept of contest prep positioning came from
23:24- You have to look at your own history
31:08- The benefits of taking a phasic approach to fat loss
38:35- How necessary are mini-cuts?
58:43- Mini-cut methods and length
1:02:56- Desired rate of loss during a mini-cut
1:13:28- Appropriately pacing your prep
1:18:09- Make sure to think about your health and the long term
Selected Links From This Episode
Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning
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
Alberto, Jeff, Brad, and Brian discuss all the costs (financial, time, health, etc.) to consider when planning a contest prep. What are the financial costs associated with prepping for and competing in a bodybuilding show? What is the coaches’ order of operations in terms of when to purchase what over the course of a contest prep? Why do the coaches recommend waiting to sign up for the show you’re planning on competing in? When is a good time to schedule your polygraph test and tan? What costs other than money come with dedicating yourself to the sport of bodybuilding? How do the coaches pick what shows they are going to compete in and how do they help their athletes choose shows? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- The financial cost of prepping and competing
11:51- The cost of coaching
17:05- The coaches’ order of operations in terms of when to purchase what over the course of a contest prep
24:46- When to pay the entry fee, schedule your polygraph test, and schedule your tan
28:48- Make sure to research the show you are thinking about competing in
31:15- Various costs and fees associated with competing
38:03- How the coaches pick what shows they’re going to compete in and how they help their athletes choose shows
50:25- Bodybuilding doesn’t always make sense financially and that’s okay
53:05- Costs other than money that come with dedicating yourself to the sport of bodybuilding
59:30- Prepping gets easier the more you do it
Selected Links From This Episode
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
Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you aim to get when performing lengthened partials? What are some different ways you can track your back training when performing partial reps? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- How Alberto made such big improvements in his back last offseason
6:50- Why training your back requires a bit more strategy than other muscle groups
13:10- Volume & Frequency
32:02- Quality over quantity
35:53- Alberto’s aha moment
41:12- Mistaking an absence of evidence for evidence of absence/Clinging too tightly to research
50:20- Why some people can get more lengthened partial reps than others
57:51- Strategies to make your back training more effective
1:01:07- Experiment!
1:07:47- Different ways to track your back training when doing partial reps
Selected Links From This Episode
Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design
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
Alberto, Steve, and Brian discuss what orthorexic behaviors can look like in bodybuilders and how these behaviors can lead to suboptimal progress and a reduced quality of life. What is the coaches’ experience with orthorexia personally and with their athletes? What are some common behaviors the coaches see that are unnecessary and suboptimal? Why do people sometimes still do things they know they don’t need to do? What are some strategies to combat orthorexic behaviors? What are the benefits of having a calorie and protein target instead of a protein, carbohydrate, and fat target? When is a specific behavior or fear a problem? Why is being more precise not always better? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:37- What is orthorexia?
8:03- What the coaches do when they notice an athlete/client is starting to develop orthorexic behaviors
23:21- Why people sometimes still do things they know they don’t need to do
29:02- There is nothing inherently wrong with having rituals
30:47- Anxiety around going out to eat
34:16- Having very precise macronutrient targets for a long period of time
44:54- Gluten, dairy, and processed foods
47:17- Compensating for the previous day(s)
50:00- Feeling like you have to track for the rest of your life
58:17- Protein timing
1:02:03- Supplementation
1:05:44- Final thoughts
Selected Links From This Episode
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
3DMJ Podcast Episode #216: How To Eat Out- https://www.youtube.com/watch?v=RpmokMsVTJY
“Consume a Variety of Fruits and Vegetables.” But Why & What Does That Look Like- https://www.youtube.com/watch?v=O3IQz4bei0Q
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
Eric, 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
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
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
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
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
The 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
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Jeff, 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
Brian, 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
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
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
Brad, 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
