Episodes

Dec 11

Alberto, Brad, Brian, and Jeff discuss their all-time favorite lifting cues, how and why they prioritize getting a good stimulus over beating the logbook, and the usefulness of focusing on the mind-muscle connection. How do the coaches approach lifting differently in contest prep compared to the offseason? Why do decreases in strength not necessarily mean a loss of muscle? Why can changes in body weight affect how certain exercises feel? What valuable feedback can a pump give you? For hypertrophy, does the concentric phase of an exercise need to be explosive or is a slower tempo just as effective? What are some of the coaches’ favorite cues when performing Romanian deadlifts, the barbell bench press, calf raises, and back exercises? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:30- How the coaches approach lifting differently in contest prep compared to the offseason 18:53- Why changes in body weight can affect how certain exercises feel 35:00- Don’t focus on the load, focus on creating a stimulus 39:35- Good cues for executing the Romanian deadlift and barbell bench press correctly 51:27- The pump & The mind-muscle connection 1:08:12- Some of the coaches’ all-time favorite cues Selected Links From This Episode Coaching By Team 3DMJ- ⁠⁠https://3dmusclejourney.com/coaching⁠⁠ 3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c 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

Nov 27

Jeff, Brian, Alberto, and Brad discuss the underrated and underleveraged role of consistency in the achievement of one’s strength and physique goals. What keeps the coaches so consistent with their training? If you are struggling with being consistent, what can you do to help you become more consistent? Why and how do the coaches make sure they are enjoying their training? Once you are consistent, what can you do to unlock new levels of progress? What are the potential benefits of purposely having phases where you aren’t doing as much as you are capable of? How can you fall in love with training again after prep is over? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:39- It’s not the high volume, it’s not the sweet potato, it’s not the squat, it’s the consistency 10:10- Make sure you are doing the *right things* consistently 13:13- Brad’s secret behind why he’s so consistent with his training 22:40- What keeps Brian so consistent with his training 28:09- What keeps Alberto so consistent with his training? 33:45- How the coaches coach clients who aren’t that motivated to train 44:01- Find your minimum effective dose 49:16- Once you are consistent, how to unlock newlevels of progress 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

Nov 13

Alberto, Jeff, and Brian share why they have chosen to stay natural, why they are glad they have, and give advice to younger lifters who are considering using steroids, SARMs, etc. Were the coaches ever tempted to use performance-enhancing drugs? What ultimately deterred them from using them? What are good questions to ask yourself if you are considering using steroids, SARMs, etc.? What are the pros of staying natural? What is the coaches’ advice if you do decide to use performance-enhancing drugs? The answers to these questions and more are covered in this episode. Timestamps 0:00- Introduction 1:13- Why Jeff has chosen to stay natural 11:25- Why Alberto has chosen to stay natural 21:19- Why Brian has chosen to stay natural 30:43- There is longevity with natural bodybuilding 38:07- Advice for those considering using steroids, SARMs, etc. 50:48- High-level natural physiques are much more impressive than the statistics indicate 1:05:34- Good questions to ask yourself if you’re considering using steroids, SARMs, etc. Selected Links From This Episode 3DMJ Podcast Episode #294: The Biggest Mistakes Among Intermediate Bodybuilders- https://www.youtube.com/watch?v=7-EpKKDL3hM 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

Oct 30

Jeff, Alberto, Brian, and Brad share their wisdom, experiences, traps they’ve fallen for, and common present-day obstacles to help you get the most out of your intermediate phase. What mistakes did the coaches make when they were intermediate lifters? What is the definition of an intermediate lifter and what rate of progress should they expect? What should you look for and watch out for when picking your mentors? What are some common counterproductive trends the coaches see among intermediate lifters right now? What are things to consider before using steroids or SARMs? What is the difference between an intermediate lifter and an intermediate bodybuilder? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:19- Mistakes the coaches made when they were intermediate lifters 14:00- What to look for and what to watch out for when picking your mentors 28:15- Consume long-form content 32:45- Common counterproductive trends the coaches see among intermediate lifters right now 46:22- Things to consider before using steroids or SARMs 1:06:16- What the coaches take into account to determine how advanced of a lifter someone is 1:20:39- An intermediate lifter vs. An intermediate bodybuilder 1:23:56- Don’t get too caught up on labels 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

Oct 16

Alberto, Jeff, Brad, and Brian go through a variety of scenarios discussing what they recommend doing in each one. How beneficial are aggressive bulks? What lessons did Alberto learn from his dreamer’s bulk? What are the coaches’ thoughts on conservative versus aggressive bulking? What is the recommended ratio of lean-gaining phases to fat-loss phases? Can you gain muscle eating at maintenance? What should you do if you gain too much weight? How does Alberto decide if someone is ready to run a fat-loss phase? When do the coaches have an athlete run a fat-loss phase in the offseason? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:50- Lessons Alberto learned from his dreamer’s bulk 5:26- The coaches’ advice for someone who is a late novice or early intermediate and is at 15-20% body fat 29:32- Those who should be more assertive with gaining weight 38:46- What to do if you gain too much weight 57:29- How Alberto decides if someone is ready to run a fat-loss phase 1:04:37- When do the coaches have an athlete run a fat-loss phase in the offseason? 1:15:48- Other circumstances where it might be beneficial to run a fat-loss phase Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study 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

Oct 2

Brian, Jeff, and Brad discuss what to do the night before and day of your bodybuilding competition to help ensure you look and feel your best onstage. What is the difference between water flat, sodium flat, and carb flat? How much time does Jeff want between the last meal an athlete eats and when they step onstage? If you are spilled on competition day, what can you do to fix it? What eating strategy leads to the fullest sharpest look for most people? How do the coaches analyze an athlete the night before their show to help ensure they peak well? Do the coaches prefer an athlete to be slightly spilled or slightly flat the night before their show? The answers to these questions and many many more are covered in this episode. Timestamps 0:00- Introduction 1:43- How Jeff likes to give his athletes feedback 8:32- There is only so much you can do on show day 23:39- What to do the night before your show to help ensure you look your best on show day 48:16- How the coaches coach their athletes on the day of their competition 56:58- Being hydrated on competition day is extremely important 1:07:27- Pumping up & Stage presence 1:17:09- Advice for if you start getting in your head or down on yourself backstage 1:20:50- What to do with and how much weight to give the judges’ feedback 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

Sep 18

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

Sep 4

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

Aug 21

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

Aug 7

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

Jul 24

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

Jul 10

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

Jun 26

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

Jun 12

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

May 29

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

May 15

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

May 1

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

Apr 17

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

Apr 3

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

Mar 20

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

Mar 6

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 Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Feb 20

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

Feb 6

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

Jan 23

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

Jan 9

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

Dec 26, 2024

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

Dec 12, 2024

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

Nov 28, 2024

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

Nov 14, 2024

Brian 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

Oct 31, 2024

Brad, 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

Oct 17, 2024

Brad, 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

Oct 3, 2024

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

Sep 19, 2024

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

Sep 5, 2024

Alberto, 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

Aug 22, 2024

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

Aug 8, 2024

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

Jul 25, 2024

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

Jul 11, 2024

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

Jun 27, 2024

Eric, 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

Jun 13, 2024

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

May 30, 2024

Eric, 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

May 16, 2024

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

May 2, 2024

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

Apr 18, 2024

Brian 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

Apr 4, 2024

Amanda, 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

Mar 21, 2024

Brad, Jeff, and Brian discuss what the ultimate goal of a person’s training should be if their primary goal is muscular hypertrophy. The coaches talk about when to add volume and when to wait, slower reps versus faster reps, training volume across a training career, longevity, and caution against putting the numbers ahead of the stimulus. Progression should be dictated by the rate you’re adapting and not something that should be forced. ------------------------------ Timestamps 0:00- Introduction 1:30- What Jeff has observed about his volume and absolute strength over his training career 8:01- The ultimate goal of training when primarily training for hypertrophy 19:45- Progression should be dictated by the rate you’re adapting and not something that should be forced 32:08- Slower rep tempo vs. Faster rep tempo 47:44- Will performing high amounts of volume come at the expense of longevity? 50:12- Practical takeaways 59:08- Assessing plateaus ------------------------------ Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠ ------------------------------ 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

Mar 7, 2024

Eric, Alberto, and Brad discuss the things they feel every powerlifter who wants to be successful needs to understand. The coaches talk about how beneficial being intentional with your nutrition can be and a few simple nutritional strategies they recommend. Other topics discussed include, the best way to make weight for a meet, the coaches’ thoughts on cutting to make a weight class early in your powerlifting career, and the ideal situation to be in from a nutritional perspective as you’re getting close to meet day. ------------------------------ Timestamps 0:00- Introduction 8:20- There is a cost to cutting down to make a weight class early in your powerlifting career 20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older 29:28- Some of the first nutritional changes Alberto has his powerlifters make 44:54- Develop structure for how you eat throughout the day 48:51- Making weight 1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet 1:11:27- Key performance indicators ------------------------------ Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet 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

Feb 22, 2024

Andrea, Brian, and Jeff conduct an audience-supplied Q and A session. Topics include maximizing muscle growth, how to track volume, what you can do if you’re afraid of gaining body fat after your competitive season, and a lot more. Timestamps 0:00- Introduction 2:24- How to grow maximally versus slowly and how to tell the difference 13:07- How to balance lifting with other forms of physical activity like running, cycling, basketball, etc. 21:48- If you aren’t working with a coach, how can you know if you’re lean enough to stop dieting and ready to step onstage 35:35- How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set? 42:55- Why your weekly volume, in terms of sets per week, might actually go *down* over your career 51:26- Andrea and the coaches’ advice on what you can do if you’re afraid of gaining body fat after you finish your competitive season Selected Links From This Episode Team 3DMJ’s Instagram Account- @team3dmj Team 3DMJ’s YouTube Channel- ⁠https://www.youtube.com/@Team3DMJ⁠ Team 3DMJ’s Twitter/X Account- @team3dmj Personalizing Your Program (Vault Course)- ⁠https://www.3dmjvault.com/courses/personalizing-your-program⁠ The Vault- ⁠https://www.3dmjvault.com/bundles/vip⁠ Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠ The Recovery Diet (Vault Course)- ⁠https://www.3dmjvault.com/courses/the-recovery-diet⁠ 3DMJ’s Website- ⁠https://3dmusclejourney.com/⁠ Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠https://3dmusclejourney.com/coaching/⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠https://www.3dmjvault.com/bundles/vip⁠ Watch our show on YouTube - ⁠https://www.youtube.com/team3dmj

Feb 8, 2024

In this eye-opening episode, Eric and Steve do a deep dive on the risks of testing new supplements, how you can help ensure the supplements you take are high-quality, and the supplements they use and recommend. Along with discussing the effectiveness of various supplements, the coaches go through the research showing just how common supplement contamination really is. Timestamps 0:00- Introduction 1:00- Steve’s training on the use and role of supplements in our diet 6:57- What’s the harm of testing supplements? 16:49- How supplements are or aren’t regulated 19:57- Third-party-tested supplements 27:26- Does the supplement improve the specific outcome you care about 36:31- What are licensed ingredients? 39:30- The supplements Eric and Steve take and recommend 45:22- Mercury poisoning 48:42- BCAAs 54:55- Supplements are marketed as more important than they really are 1:01:59- Protein spiking Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide 3DMJ Podcast Episode #158: Plant-Based Nutrition for Lifters- https://www.youtube.com/watch?v=2jDGAxY0APM Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Dietary Supplement and Food Contaminations and Their Implications for Doping Controls- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7466328/ Dietary Supplements as a Major Cause of Anti-doping Rule Violations- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8990797/ Steve’s Website- http://stevetaylorrd.com Steve’s Instagram- @stevetaylorRD Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Jan 25, 2024

Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our bodies to the extreme. The coaches share crazy things they have seen and had happen to them during prep. Timestamps 0:00- Introduction 2:30- What happened when Jeff was vitamin K deficient during one of his preps 19:55- A time when Jeff’s dedication and discipline were too extreme 28:43- You can do everything right and still have issues 36:26- Brad’s fears around prepping this year after not having prepped for 10 years 46:02- Why Brad and Alberto want to prep this year 57:51- Final thoughts Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide The Vault- https://www.3dmjvault.com/bundles/vip Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Jan 11, 2024

Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals. Timestamps 0:00- Introduction 1:53- How to navigate food prepared by family when prepping 8:46- The importance of a good setup 20:41- Have the coaches ever been perfectly compliant with their plan for an entire prep? 38:59- Things the coaches have seen that can lead to underreporting 43:46- Working with someone who is serious, but not that serious 52:46- Working with athletes who are overzealous 1:03:18- Lowering volume 1:06:32- Working with athletes who want to compete, but are afraid to because conditions aren’t perfect Selected Links From This Episode Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Dec 28, 2023

Jeff and Alberto discuss how they’ve helped and pushed each other, how they go about their bodybuilding differently, and how to get the most out of your bodybuilding journey. Timestamps 0:00- Introduction 8:55- The more intrinsically rewarding you keep your bodybuilding the more likely you are to stick around 26:21- The things bodybuilding helped the coaches figure out about themselves and correct 38:31- Why Alberto wants to continue competing Selected Links From This Episode Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Dec 14, 2023

Brian, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, what a good starting position looks like, and what they are currently doing to prepare for their 2024 season. Timestamps 0:00- Introduction 3:28- What Brad is doing to prepare for his 2024 season 8:42- Brian’s plan for his 2024 season 12:08- Alberto’s plan for his 2024 season 14:56- The importance of getting yourself in a good position to start prep 35:00- The goal is not to empty the tank 37:23- Do the coaches plan on competing more often now that they’re more experienced? 41:50- New strategies the coaches are thinking about incorporating in their upcoming prep 58:53- Advice for those prepping in 2024 Selected Links From This Episode Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet The Vault- https://www.3dmjvault.com/bundles/vip Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Nov 30, 2023

Brad, Eric, and Alberto discuss how as a bodybuilder becomes more ingrained in the bodybuilding lifestyle, the structure of their contest preps and the structure of their offseasons start to become more and more similar. Timestamps 0:00- Introduction 2:51- Where is a good place to start when building your default diet? 6:17- What Eric and Alberto’s offseasons looked like 10+ years ago compared to what they look like now 16:43- Brad’s thoughts on the importance of having structure 22:22- How you can tell if you have a solid structure and if it’s working 26:05- Does Alberto focus on establishing a good structure when he is working with someone who hasn’t competed yet or is a first-time competitor? 35:23- What your plate should look like 42:07- Understanding macros works synergistically with having a meal plan 53:11- Recovery phases should get easier over time 55:49- Practical takeaways Selected Links From This Episode The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet The Vault- https://www.3dmjvault.com/bundles/vip Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Nov 16, 2023

Eric, Brian, and Nick have an in-depth discussion about purposefully altering range of motion to get bigger, stronger, and rehab an injury. Timestamps 0:00- Introduction 2:22- Is more range of motion always better? Does increasing range of motion guarantee a reduction in joint pain? 11:23- Modifying range of motion for powerlifting 23:25- Modifying range of motion for bodybuilding 39:18- Lengthened partials 1:06:19- Strategies Nick uses to get injured powerlifters back on the platform 1:16:03- Manipulating range of motion to enhance performance in powerlifting Selected Links From This Episode The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet Nick’s Website- https://www.strengthtogetheronline.com Nick’s Instagram- @nicklicameli Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Nov 2, 2023

Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced athletes. The coaches also share strategies other advanced athletes can use to continue making progress as well. Timestamps 0:00- Introduction 6:40- Eric had to wait 3.5 years to see if what he was doing was working 13:08- What Eric did between his last bodybuilding season and the one he is currently in to improve his delts 27:56- How Eric is going to improve the muscles he wants to improve while keeping his joints healthy and managing overall fatigue 31:31- The importance of working on your posing 36:55- How Jeff made the biggest changes in his physique as an advanced athlete 49:59- How much more progress does Eric think he can make now that he’s 40? 54:04- Experience gives you confidence 58:09- Why the majority of Eric’s training is done on machines 1:00:55- Does an advanced athlete need to be in a large surplus to make progress? 1:10:23- Misconceptions related to age Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Oct 19, 2023

Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coaches talk about how they work with athletes as well as the motives and mindsets they like to see. Timestamps 0:00- Introduction 11:10- Taking things off people’s to-do list 14:10- Helping people work on the things they aren’t good at 20:38- The hardest athletes for the coaches to work with 29:36- The importance of being coachable 32:01- Competing for the challenge of the process and what you will learn 46:30- Final thoughts Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Oct 5, 2023

Andrea, Brian, and Eric conduct an audience-supplied Q and A session. Question topics range from supplementation, to bulking, exercise technique, diet breaks, rest-period length, and more. Timestamps 0:00- Introduction 2:32- Do you still get benefits from supplementing with creatine if you don’t take it consistently? How much of a difference does supplementing with creatine make? 14:49- What’s a good ratio of fat to muscle gained on a bulk? Does this ratio change as someone gets older? 26:16- What is the highest number of compound exercises you should do per muscle group in one training session? 36:59- What are the coaches’ thoughts on long-term gaintaining vs. bulk and cut cycles? 46:14- Romanian deadlift vs. Stiff leg deadlift 54:05- How long should a diet break be? 58:54- What are the coaches’ thoughts on using your heart rate to determine the length of your rest periods? 1:04:18- What are the coaches’ thoughts on training 7 days per week? Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design 3DMJ Instagram Account- @Team3DMJ 3DMJ Podcast Episode #193: Programming Considerations- https://www.youtube.com/watch?v=-dSXTO_5L8I&t=1s The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library 3DMJ Podcast Episode #239: How To Build Your Meal Plan- https://www.youtube.com/watch?v=DBpRR45blL0 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Sep 21, 2023

Jeff, Alberto, and Steve discuss the benefits of having a plan, how they put together their weekly eating plans, how they help their athletes/clients build their weekly eating plans, and recommendations to consider when you’re building your plan. Timestamps 0:00- Introduction 2:43- How Jeff and Steve build their weekly eating plans 24:52- The balance between building a plan you enjoy and can consistently adhere to while at the same time making sure it makes sense from a scientific perspective 28:14- The role of snacks in a fat-loss phase 33:00- A strategy to make establishing new eating habits easier 38:29- Establishing structure and new habits *before* starting a fat-loss phase Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Strategic Snacking to Improve Performance & Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&t=1s Steve’s Website- http://stevetaylorrd.com Steve’s Instagram- @stevetaylorRD Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip Watch our show on YouTube - https://www.youtube.com/team3dmj

Sep 7, 2023

Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out your fat-loss phase if you need to run one, and strategies you can use to lose the last bit of weight needed to make weight. Timestamps 0:00- Introduction 1:40- In the coaches’ opinion, who should and shouldn’t cut weight 14:16- Why we often lose strength when we cut 17:02- How to plan your fat-loss phase 32:06- How Brad, Eric, and Brian have cut for meets 57:00- Strategies for making weight 1:17:32- Situations you would *not* want to water load 1:22:00- Recommendations on how to rehydrate after your water cut Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Gaining Strength While Cutting (Vault Course)- https://www.3dmjvault.com/courses/gaining-strength-while-cutting Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 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

Aug 24, 2023

Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders can learn from each other. Timestamps 0:00- Introduction 2:25- How the coaches treat their competitive bodybuilders versus their recreational bodybuilders 13:22- Letting recreational bodybuilding naturally turn into competitive bodybuilding 29:13- Coaching recreational bodybuilders who are a little too relaxed 50:04- Who makes more progress in the long run, competitive bodybuilders or recreational bodybuilders? 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

Aug 10, 2023

Eric, Brad, and Amanda go over what post-contest blues are, why they happen, and what you can do about them. Timestamps 0:00- Introduction 1:41- When the coaches have personally experienced post-contest blues and when they’ve seen their athletes experience them 18:07- What post-contest blues look and feel like for Brad and Eric 33:21- How the coaches prepare their athletes for post-contest blues 53:31- How accepting your situation can be beneficial 1:06:23- Final thoughts Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Amanda’s Email- amirizo027@gmail.com Amanda’s Instagram- @rizo_amanda_ 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

Jul 27, 2023

Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Timestamps 0:00- What the coaches feel like an athlete needs to know and have done before they do their first prep 33:01- Make sure you know yourself 40:04- When you don’t have access to the foods you normally eat and eating homemade food prepared by others during prep 52:11- Share but don’t overshare 56:43- Prep doesn’t need to suck the entire time 1:02:17- Final thoughts Selected Links From This Episode Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #228: Becoming A Self-Aware Competitor- https://www.youtube.com/watch?v=DjuwhLyNaqo 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

Jul 13, 2023

Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life after competing. Timestamps 0:00- Introduction 2:03- Your “why” for competing changes over time 13:53- The skill of focusing on the present 24:52- You won’t have regrets if you know you reached your peak 37:00- Looking at prep as a game of refinement 40:11- Why Alberto started bodybuilding and why he still competes 44:34- Jeff’s definition of a bodybuilder 46:57- Life after competing Selected Links From This Episode The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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

Jun 29, 2023

Brad, Jeff, and Nick discuss the benefits of making your training more efficient and how to do so. Timestamps 0:00- The coaches’ thoughts on efficiency 18:06- High-quality sets, thinking long-term, and more is not always better 27:47- The benefits of being efficient with your training 36:49- Efficiency does not equal minimalism 40:14- How to get more efficient with your training 59:25- Making things outside of the gym more efficient 1:12:00- How to incorporate a new strategy 1:17:48- Switching to a minimalist program Selected Links From This Episode The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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

Jun 15, 2023

Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform. Timestamps 0:00- Introduction 2:17- Specificity & Exercise Selection 22:42- Focus on what *you* need 29:48- Varied Practice & Contextual Interference 40:12- Where a novice and advanced lifter’s time would be best spent 52:22- Longevity & Injury Rates 1:02:18- Summary Selected Links From This Episode 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

Jun 1, 2023

Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show. Timestamps 0:00- Introduction 1:59- Show-day schedules aren’t always accurate 13:29- How to keep stress low the day before your show 21:29- Shaving tips 29:19- Get a pump, don’t train 31:28- Everyone is in the same boat 39:12- What the coaches do when they are in a situation where something is going wrong 42:21- Don’t worry about your placing 54:54- Your demeanor on stage 1:06:34- Dealing with a placing you don’t agree with Selected Links From This Episode 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

May 18, 2023

Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming, and more. Timestamps 0:00- Introduction 2:23- Is 2 hours too long in the gym? 8:10- Ways to increase your calorie intake if you’re struggling to eat enough 15:15- If you’re feeling sore, from a hypertrophy standpoint, is it better to go ahead and push yourself to train or wait until you feel less sore? 26:46- What should you do with your calorie intake during a deload? 40:42- When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can? 49:08- How long can you build muscle on maintenance calories? 59:12- If you’re super fatigued after a leg day, is it better to split that session up into smaller sessions? 1:05:21- Mini-bulk and mini-cut cycles vs. Maingaining 1:15:29- How to increase grip strength for deadlifts 1:22:35- What are 3 things the coaches have changed their mind on in the past year? Selected Links From This Episode 3DMJ Case Study Q&A Submission Form- https://3dmusclejourney.com/case-study-app/ 3DMJ YouTube Channel- https://www.youtube.com/@Team3DMJ Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros 3DMJ Podcast Episode #227: Should You Train At Long Muscle Lengths?- https://www.youtube.com/watch?v=PyGqfIYYN3A&t=1s Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 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

May 4, 2023

Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens. Timestamps 0:00- Introduction 1:41- Binge eating disorder 3:10- Does Alberto think as many athletes slip up on their diet as they did 10 years ago? 7:47- How Steve helps his clients prevent episodes of overeating 15:57- Dealing with stress when you’re dieting and slowing down your thinking 22:19- Does Alberto have his athletes reduce their calorie intake for a few days after they binge? 29:18- What is Steve’s advice to his clients after they overeat? 34:44- It’s okay to eat food simply because it tastes good and it’s normal to overeat sometimes 57:24- Did you actually even binge? 59:57- Final strategies Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #164: Why Bodybuilders Binge- https://www.youtube.com/watch?v=hvbgNWvX8Fs Steve’s Website- http://stevetaylorrd.com Steve’s Instagram- @stevetaylorRD Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD 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

Apr 20, 2023

Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing. Timestamps 0:00- Introduction 11:45- Looping 18:58- What to do if you’re nervous about posing 22:41- When to bail on a prep 26:54- How the coaches define a successful prep for themselves 39:13- Competing against others vs. Competing against yourself 45:21- Being prepared, competitiveness, and failure 55:44- Other people’s opinions 59:36- Dealing with game-day nerves Selected Links From This Episode Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program 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

Apr 6, 2023

Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions. Timestamps 0:00- Introduction 2:31- Why and how Alberto and Eric are experimenting with their training 10:10- Less joint pain when training at long muscle lengths 15:24- What we don’t know 38:40- Proceed with caution 49:12- How to implement training at long muscle lengths Selected Links From This Episode Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program Nick’s Website- https://www.strengthtogetheronline.com Nick’s Instagram- @nicklicameli Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured 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

Mar 23, 2023

Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss. Timestamps 0:00- How Jeff and Brad’s training is currently going 12:19- How the coaches program their and their athletes’ squat, bench, and deadlift during a contest prep 26:17- Calling audibles and being smart 36:04- A mental strategy you can use to help get you through a workout when you don’t feel like training 41:40- How the coaches use self-talk to guide their training 1:00:45- Signs it’s a good day to dig Selected Links From This Episode 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

Mar 9, 2023

Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing your rep range for each exercise. Timestamps 0:00- Introduction 2:15- Which rep range for which exercise 22:07- The benefit of wider rep ranges 29:45- What the coaches take into consideration when choosing their rep ranges 42:31- If you’re plateaued on an exercise, could switching exercises help? 49:10- Rep ranges for isolation exercises during different types of blocks 54:53- Doing compound exercises in very high rep ranges 1:05:00- Takeaways Selected Links From This Episode Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories The Vault- https://www.3dmjvault.com/bundles/vip Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 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

Feb 23, 2023

Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they used to, what they've let go of, and what they are testing now. Timestamps 0:00- Introduction 1:23- Ways the coaches used to coach athletes that make them cringe now 14:30- What the coaches do to stay up-to-date on best practices 27:21- New things the coaches are trying with their athletes 44:50- The value of your experience 54:52- Not being afraid to let go of old tools Selected Links From This Episode Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories The Vault- https://www.3dmjvault.com/bundles/vip Eric’s Instagram- @helms3dmj Iron Culture Podcast- https://www.youtube.com/@IronCulturePodcast 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

Feb 9, 2023

Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as well as components of your diet that are important for overall health, the way you feel, and achieving your physique goals. Timestamps 0:00- Introduction 2:25- How Steve has his clients track their protein intake when they are no longer tracking their calorie intake 7:10- Tracking your calorie and protein intake vs. Tracking your protein, carbohydrate, and fat intake 15:42- Why Steve likes his clients to go through a period of tracking their food and calorie intake 20:15- The Athlete’s Plate 23:26- Alcohol, fruit, vegetable, and protein intake 29:07- Dealing with pushback to moving away from having protein, carbohydrate, and fat targets 36:29- Paying attention to the way different foods make you feel 45:18- The benefits of slowly increasing your fruit, vegetable, and fiber intake 55:52- Tracking your hunger Selected Links From This Episode Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Steve’s Website- http://stevetaylorrd.com Steve’s Instagram- @stevetaylorRD Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD The Athlete’s Plate- https://swell.uccs.edu/theathletesplate Strategic Snacking to Improve Performance & Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&t=48s 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

Jan 26, 2023

Brad, Alberto, and Brian discuss the role of nutrition in building muscle. Timestamps 0:00- Introduction 1:10- Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? 8:29- The importance of being strategic with your gaining phases 18:20- The variables the coaches like to monitor during a gaining phase 30:44- What is too fat? What is gaining too fast? 43:14- Red flags during gaining phases 52:03- Protein, fat, carb, fruit, and vegetable intake 1:00:15- Things the coaches have observed Selected Links From This Episode The Vault- https://www.3dmjvault.com The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories 3DMJ Podcast Episode #172: Minicuts: Not So Fast- https://www.youtube.com/watch?v=jADHoldJ4AE&t=1s 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

Jan 12, 2023

Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and as you acquire more responsibilities. Timestamps 0:00- When Jeff and Brad realized they weren’t going to be able to train the exact same way they always had 10:56- Younger athletes versus older athletes in regard to their openness to changing their approach 18:32- How to tell the difference between “positive pain” and “negative pain” 25:18- Injuries related to repetitive motion 30:26- Listening to your body and starting conservative 49:16- How the coaches have had to modify their training to fit their lives as their lives have changed, as they’ve gotten older, and as they’ve acquired more responsibilities Selected Links From This Episode 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 3DMJ Godfather Saga - ‘23 Prep - Ep. 4 - Set Volume & Exercise Selection- https://www.youtube.com/watch?v=JchUwj8k26o 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

Dec 29, 2022

Andrea, Brian, and Eric conduct an audience-supplied Q&A session. 15 questions spanning everything from programming, to cutting, hydration, low-intensity exercise, and more. Timestamps 0:00- Introduction 2:36- How do you develop a program where hypertrophy and strength are both prioritized? 10:50- What do the coaches recommend someone do with their calorie intake if they get a cold or the flu during a cut or prep? 14:55- Is it possible to develop a competitive physique using only compound movements? 19:35- What are the coaches’ thoughts on creating a caloric deficit solely through increasing low-intensity exercise? 27:29- How much do the coaches prioritize hydration? 30:55- What do the coaches suggest to those who don’t seem to be responding to resistance training very well? 35:55- What are the pros and cons of following a body-part split? 48:12- Should concurrent athletes avoid cutting? 50:42- What is the definition of “mechanical tension”? 1:02:23- How do you know when you can no longer recomp and you should shift into a bulk or cut? 1:11:57- What are the coaches’ thoughts on long-term volume cycling? 1:16:07- How would the coaches program for a powerlifter wanting to stay in the same weight class? 1:18:04- How can you judge if you’re overreaching? 1:21:36- What are the coaches’ thoughts on powerlifters running very long hypertrophy phases? 1:28:50- Where do the coaches see the fitness industry in the next 10 years and what contributions do they hope to make? Selected Links From This Episode The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library 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

Dec 15, 2022

Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting careers and the benefits of lower-volume programs. About how many sets per muscle group did Alberto do this prep? What made Alberto realize his volume was too high? What is the cost and return of higher-volume programs? How have lower-volume programs [...]

Dec 1, 2022

Amanda, Brad, and Alberto discuss the benefits of competing and why sometimes you just have to go for it, even if you don't feel ready. How would someone who has never competed before know competing is something they are capable of doing? Why hasn't Amanda competed yet? Why does Brad want to compete again someday? [...]

Nov 17, 2022

Today's episode is all about 3DMJ's newest coach, Brian Minor. How did Brian get into lifting? How did he get into competitive bodybuilding? How did Brian earn his Mr. Olympia title? What did Brian get his degrees in? How did he build up his coaching business? How long was he coaching before he left his [...]

Nov 3, 2022

Steve, Alberto, and Jeff discuss why they recommend *not* cutting out food from restaurants and other sources of food you didn't prepare from your diet, and how to stay on track with your goals while continuing to eat these types of foods. What strategies do the coaches use to stay on track with their goals [...]

Oct 20, 2022

Brian, Jeff, and Eric discuss the benefits of diet breaks, what the research says about diet breaks, and why they like to include them in their preps as well as their athletes'. What is a diet break? What is the difference between a diet break and a refeed? How can diet breaks be beneficial for [...]

Oct 6, 2022

Nick, Jeff, and Alberto discuss the role of genetics in recovery, fat loss, muscle growth, perseverance, and more. When did it first become obvious to the coaches that genetics really do play a role in one's bodybuilding journey? How does Jeff feel about his genetics? Does Alberto think it is easier for him to lose [...]

Sep 22, 2022

Brian, Alberto, and Jeff discuss what they did well and what they wish they'd done differently when they first got into bodybuilding. The coaches talk about how they went about their nutrition when they first started, how they took it too far at a certain point, and how they've come to see that the basics [...]

Sep 8, 2022

Eric, Jeff, and Amanda discuss how to navigate the overwhelming amount of health and fitness related content floating around social media and on the internet. How can you determine if someone's recommendations are beneficial for you? How can you screen content based on the specificity of the advice given and the confidence it was presented [...]

Aug 25, 2022

Brian, Brad, Nick, and Steve go through a series of checkpoints and scenarios that help you reevaluate your current plan and practices, so you can make sure you're working towards your goals efficiently. The coaches and specialists go through different types of clients they work with and how they guide those clients. They cover adjusting [...]

Aug 11, 2022

Brad, Jeff, and Steve conduct an audience-supplied Q&A session. Topics covered include: programming, building a home gym, setting up refeeds, mindsets that don't support sustainability, and more. Does anyone ever come to 3DMJ and the coaches think they don't have a chance at getting on stage? If you are plateaued on an exercise, what are [...]

Jul 28, 2022

Brad, Alberto, and 3D Muscle Journey's new coach, Brian Minor, discuss training burnout and what you can do during these times to help you enjoy lifting again. What have been Brad, Alberto, and Brian's experience with feeling burned-out on training? What did they do during these times? Do the coaches think everyone who is in [...]

Jul 14, 2022

Jeff, Steve, and Alberto discuss how people store fat in different places, how this affects the look they can sustain long-term, and what you can do if you're as lean as you can comfortably sustain, but you're still not happy with how you look. How will Alberto sometimes program for someone who comes to him [...]

Jun 30, 2022

Nick and Eric discuss what the research says about periodization for hypertrophy, why it's misleading, and whether or not someone whose sole goal is muscular hypertrophy should incorporate periodization into their training. According to the research, is periodization beneficial for hypertrophy? How often should someone change the exercises in their program? What is the difference [...]

Jun 16, 2022

Eric, Nick, and Alberto discuss super sets, drop sets, antagonist paired sets, blood flow restriction training, myo-reps, partial reps, and a lot more. Why would someone use one of these "intensity techniques"? What is Alberto's ultimate super set for novices? What leads to skeletal muscle hypertrophy? Can blood flow restriction training make you more vascular? [...]

Jun 2, 2022

Brad, Alberto, and Eric discuss how they set up athletes' peak-week protocols. The coaches talk about which variables they manipulate, how they test various strategies, and the ideal peak-week scenario. How does peaking work physiologically? What percentage increase does Alberto think a good peak can give someone? How can stress affect one's peak? What needs [...]

May 19, 2022

Brad, Eric, and Jeff have an in-depth discussion about if and how the way we eat throughout the day affects fat loss, muscle growth, and lean body mass retention. Does eating more frequently stoke your metabolism? Is eating carbohydrates before your workout beneficial? How often should you consume protein throughout the day? If you utilize [...]

May 5, 2022

Alberto and Amanda have an intimate conversation about how bodybuilding has positively impacted their lives outside of their health and the way they look. What has Alberto's bodybuilding journey given him? What has Amanda's bodybuilding journey given her? Where did they first notice what they were learning through bodybuilding could be applied to other areas [...]

Apr 21, 2022

Jeff, Brad, and Alberto have an in-depth conversation about deloading. They discuss the benefits of deloading and go through different ways you can set up your next deload. How do the coaches like to deload? What are some of the different ways they'll have their athletes deload? What do the coaches recommend not doing during [...]

Apr 7, 2022

Eric, Jeff, and Alberto discuss the research on as well as their experiences with training to failure. How is training to failure defined and studied in research? How does what the research suggests apply to most bodybuilders? In which situations is it beneficial to train to failure? In regard to hypertrophy, what is the difference [...]

Mar 24, 2022

Andrea, Brad, and Eric conduct an audience-supplied Q&A session. Topics include: programming, competing, stress eating, training after menopause, velocity-based training, and a lot more. Does everyone eventually reach a point where they have to program their training via RPE targets? Can intraset velocity loss be used as an objective measurement of fatigue? What body-fat percentage [...]

Mar 10, 2022

Steve, Brad, and Alberto discuss different eating habits and offer suggestions for how to improve the effectiveness, enjoyment, and sustainability of your diet. How can you identify which eating behaviors are okay and which ones you should probably try to replace? How does Brad like to program an athlete's calorie intake? What is the 80/20 [...]

Feb 24, 2022

Brad, Jeff, and Alberto talk about the necessity of gaining weight for maximizing your physique. Why is gaining weight so important? What are the coaches' thoughts on cutting before starting a gaining phase? How much body fat is too much? Once you reach your goal body weight, then what? What are the coaches' thoughts on [...]

Feb 10, 2022

This episode is quite the treat, it contains three audio roundtable discussions from The MASS research review. MASS (Monthly Applications in Strength Sport) is a research review by Greg Nuckols, Dr. Eric Trexler, Dr. Mike Zourdos, and Dr. Eric Helms that covers the latest strength, hypertrophy, and nutritional science research in an easy-to-understand and apply [...]

Jan 27, 2022

Nick, Brad, and Jeff talk about why they continue to train even though the rate they progress is significantly slower than it used to be and why they're so happy they haven't quit. How do the coaches view their training and bodybuilding now? What do the coaches do to help increase their and their athletes' [...]

Jan 13, 2022

Alberto and Eric discuss the path of natural bodybuilding and how it's a real option for those who want to compete in a competitive environment. Why is it important to be well-informed before using performance-enhancing drugs? If someone chooses to stay natural, are there places they can compete where there is good competition? Based on [...]

Dec 30, 2021

With 2021 coming to a close, Eric and Amanda sat down to have a conversation about how to set goals in a way that research suggests will maximize your chances of achieving them. How does Amanda approach setting goals with her clients? What is the transtheoretical model of behavior change and how can understanding it [...]

Dec 16, 2021

Andrea interviews Eric on the things he thinks about when building his or one of his athletes' training programs. How do programming considerations differ from exercise selection? What are the benefits to having a basic understanding of human anatomy? Which muscles would most likely benefit from isolation work because of their attachment sites? What modifies [...]

Dec 2, 2021

Brad and Jeff sit down for an in-person Q&A. Topics include: nutrition on non-training days, fat loss, advice for beginners, and competing. What are the coaches' thoughts on lowering your calorie intake on non-training days? What tips do the coaches have for losing fat without tracking macros? Do Brad and Jeff think it's possible to [...]

Nov 18, 2021

Alberto, Eric, and Brad discuss where to start if you're interested in getting into the sport of powerlifting. What are the fundamentals every new powerlifter should know and have in their life? When is a good time to do your first meet? Why does Eric like lifters to miss lifts (in a safe manner) occasionally? [...]

Nov 4, 2021

Andrea, Alberto, and Jeff are back with another audience-sourced Q&A session. How do you know when you're physically and mentally ready for another contest prep? What is Jeff's process for learning his posing routine? What is the coaches' advice on setting and adjusting weekly training volume? What are the coaches' thoughts on parenting kids who [...]

Oct 21, 2021

Brad, Steve, and Jeff discuss aggressive fat-loss protocols and the reality of contest prep. What does Steve consider when reviewing an aggressive nutrition protocol? Is there a difference between a 170-lb person dieting on 10 calories per pound and a 90-lb person dieting on 10 calories per pound? What happens if you don't consume the [...]

Oct 7, 2021

Nick, Alberto, and Eric discuss common perceptions about back injuries, their personal experiences with back pain and nerve symptoms, spine anatomy, and more. How did Alberto hurt his back in 2008 and how did that affect him? When does Alberto tend to get injured? Are the discs in your spine really similar to soft jelly [...]

Sep 23, 2021

Jeff and Eric discuss how they help their athletes transition out of prep and reflect on the experience. What should you do if you go off plan after your show? Is it normal to go off plan? What advice do the coaches have when setting calorie targets post show? For coaches, when is a good [...]

Sep 9, 2021

Eric, Brad, and Alberto discuss what a taper is, why they work, and how to run one. What is the difference between a deload and a taper? How do you adjust volume and intensity during a taper? What do the coaches take into consideration when setting up an athlete's taper? Do the coaches ever taper [...]

Aug 26, 2021

Amanda, Brad, and Eric discuss how to help your clients adjust their expectations when they are too high or too low. What is Amanda's first step when someone comes to her with what she believes are faulty perceptions? How can you help someone adjust their expectations without destroying their drive or enthusiasm? How can you [...]

Aug 12, 2021

Eric, Alberto, and Brad have an in-depth discussion around a recent Instagram post and Alberto's coaching strategies with the athlete showcased in that post. The post sparked a debate concerning why the athlete is in such good conditioning so far before his show. Why is Alberto coaching Dirk the way he is? What are the [...]

Jul 29, 2021

Steve, Alberto, and Eric discuss habits that make contest preps easier and more successful. What is one factor that influences whether someone gains or loses weight during a refeed or diet break? Why do we continue to do a certain behavior even when we don't want to? What advice do the coaches have on food [...]

Jul 15, 2021

Jeff, Brad, and Eric discuss how they create athletes' timelines for contest prep, adjust protocols when desired outcomes aren't being met, and modify timelines when things aren't going according to plan. What do the coaches need to know to plan an athlete's contest prep? What is the athlete's involvement in the creation of their plan? [...]

Jul 1, 2021

Nick and Jeff discuss how to choose which exercises to include in your program, when to switch exercises, and how to transition from one exercise to another. What three things does Jeff consider when selecting his exercises? Which controversial exercises does Jeff do and why? Could it potentially be beneficial to change your exercises occasionally? [...]

Jun 17, 2021

Andrea, Alberto, and Eric answer 11 audience-supplied questions about protein, training, supplements, contest prep, massing phases, and more. What are Eric and Alberto's current supplement routines? How do the coaches feel about shorter preps with no refeeds? How can someone decrease the amount of muscle and/or joint soreness they feel after a training session? Is [...]

Jun 3, 2021

Alberto, Eric, and Brad discuss the value of being efficient and how it can help you in your bodybuilding or powerlifting career. What do the coaches mean by being "efficient"? How can being more efficient lead to a longer bodybuilding/powerlifting career? What do the coaches consider to be inefficient ways to diet and train? What [...]

May 20, 2021

Amanda, Alberto, and Jeff discuss common sources of stress, adjusting your training according to your life stress, and stress-reducing strategies. How can contest prep affect one's level of stress? Do Jeff and Alberto find it easier to manage bodybuilding-related stress or nonbodybuilding-related stress? How can you alter your breathing and set intentions to reduce stress? [...]

May 6, 2021

Jeff, Brad, and Eric discuss the importance of gaining weight in the off-season and how to get more comfortable with it. What are the benefits of gaining weight in the off-season? Is having a negative self-perception required for improvement or can someone make progress with a nonnegative view of themself. What advice do the coaches [...]

Apr 22, 2021

Alberto, Brad, and Steve discuss the strategies they use and the strategies they have their athletes/clients use to stay on track with their goals when they're struggling with motivation. Do the coaches always feel like lifting? What strategies do the coaches use to get themselves to do something when they don't feel like it? How [...]

Apr 8, 2021

Eric, Nick, and Alberto discuss who can benefit from, when to use, and how to perform blood flow restriction (BFR) training. What is blood flow restriction training? What has been Alberto's experience (personally and with his athletes) with blood flow restriction training? What has been Nick's experience with blood flow restriction training as a physical [...]

Mar 25, 2021

Brad, Eric, and Alberto discuss how to navigate the overwhelming amount of books, podcasts, and research papers on all of the various health and fitness topics. What is the coaches' advice when it comes to content consumption? How is consuming content different if you're an athlete vs. if you're a coach? What filters and processes [...]

Mar 11, 2021

Brad, Jeff, and Alberto discuss how to assess your physique to help you make adjustments and get the best peak on show day. For physique updates, do the coaches prefer photos or videos? What are the coaches' thoughts on measuring body parts to track progress? Why do the coaches like to have their athletes refeed? [...]

Feb 25, 2021

Brad, Alberto, and Jeff discuss when, why, and how to minicut. How do the coaches think about and program minicuts? What are the downsides of aggressive minicuts? Why do the coaches oftentimes prefer a slower approach to fat loss over an aggressive minicut? What are the prerequisites for minicutting? What are the coaches' thoughts on [...]

Feb 11, 2021

Eric, Jeff, and Amanda discuss the dangers of striving to be optimal in your bodybuilding journey. What problems can occur when trying to be optimal? What can it cost you? How can the fear of missing out affect our decision-making? What strategies can someone use to help them decrease anxiety they are feeling? What are [...]

Jan 28, 2021

Andrea, Brad, and Alberto conduct an audience-supplied Q&A session. They cover questions about bulking, cutting, programming, breaking plateaus, and more. What should you do if you miss a training session? What are the coaches' thoughts on correcting asymmetries between sides? What should you do if you miss your calorie target for the day when bulking? [...]

Jan 14, 2021

In this episode, Alberto and Eric discuss what it's like to be, program for, and coach elite athletes. What are some programming strategies an advanced bodybuilder or powerlifter can use to help them make progress? How do the coaches define high-quality training? How do the coaches coach big-name athletes? Why is it important for an [...]

Dec 31, 2020

In this episode, Brad, Jeff, and Eric discuss their competitive, nutritional, and training-related goals for 2021. What does Jeff's prep currently look like? How does Eric manipulate his food choices and the weight of his food to help him make weight for powerlifting meets? How does Brad train around pain and manage training-related fatigue? How [...]

Dec 17, 2020

What are other forms of progress besides increases in load and added reps? Nick, Brad, and Alberto discuss different kinds of progress and what someone can do if they've plateaued. How does Alberto continue to make progress this far into his bodybuilding career? What can you do to jump-start progress if you've plateaued in your [...]

Dec 3, 2020

Alberto, Eric, and Andrea discuss the downsides and dangers of contest prep. In 3DMJ's opinion, what are the prerequisites for competing? What attitudes does someone typically have to develop in order to be a successful competitive bodybuilder? What can life be like after your first prep? When should someone not compete? In this episode, the [...]

Nov 19, 2020

Eric, Brad, and Steve discuss strategies you can use to manipulate your appetite to help you achieve your goals. How has 3DMJ's approach to nutrition changed over the years? How important is "structure" when trying to gain weight? If you're struggling to eat enough calories, what are some simple things you can do to increase [...]

Nov 5, 2020

Eric, Alberto, and Amanda have an in-depth conversation about bingeing. They discuss causes, reactions, and potential solutions. What is the clinical definition of a "binge episode"? What is "Intuitive eating" and how can it be helpful? What is Eric and Alberto's experience with intuitive eating? What are ways one can develop awareness? What are potential [...]

Oct 22, 2020

In this episode, Jeff, Brad, and Alberto discuss how they program their athletes' training. The coaches talk about numerous training tools, how they keep their athletes' training fresh, and training quality. What is Jeff's approach to programming? What has Brad been doing recently to make his athletes' training more enjoyable? What are the coaches' thoughts [...]

Oct 8, 2020

In this episode, Brad, Jeff, and Nick discuss insecurities and how they affect our life. They share some of their insecurities, what they do to deal with them, and talk about the benefits of insecurities. What got Brad, Jeff, and Nick into bodybuilding? Is it normal to have insecurities? How do the coaches create an [...]

Sep 24, 2020

In this episode, Eric, Nick, and Jeff discuss what to do when you're experiencing pain. They talk about what causes injuries, how to modify your training and lifestyle in response to pain, and helpful attitudes to adopt during the recovery process. What is an injury? How does our capacity in regard to volume and intensity [...]

Sep 10, 2020

In this episode, Brad, Jeff, and Alberto answer a wide variety of questions from the 3DMJ community. Topics covered include: Mini-cuts, refeeds, breaking plateaus, cardio recommendations, estimating your stage weight, and a lot more. If someone is new to resistance training should they cut, gain, or maintain their weight? Do the coaches prefer their athletes [...]

Aug 27, 2020

In this episode, Alberto, Brad, and Andrea discuss the decision all serious lifters face at some point in their journey, whether or not to use performance-enhancing drugs (PEDs). They talk about why they chose the natural route, why they continue to choose that route, and how the enhanced side of the fitness industry has changed [...]

Aug 13, 2020

In this episode, Eric, Brad, and Steve (the team dietitian) have an in-depth discussion about plant-based, vegetarian, and vegan diets. They cover why people choose to consume a vegetarian or vegan diet, vegetarian diets vs. diets that include animal meat, and key nutrients those consuming a vegetarian or vegan diet need to be mindful of. [...]

Jul 30, 2020

In this episode, Eric, Andrea, and Amanda (the team's mental health consultant) take a close look at confidence. They discuss what it is, what it is not, and how to become more confident. What is self-efficacy and how can you increase it? What is the difference between confidence and arrogance? What are some of the [...]

Jul 16, 2020

This episode is the most comprehensive episode to date when it comes to teaching yourself or others how to lift. During the conversation, Eric, Jeff, and Brad discuss the tools and strategies they use to teach their athletes how to lift and pose. What is the difference between an internal cue and an external cue? [...]

Jul 2, 2020

In this episode, Jeff, Alberto, and Andrea discuss the different divisions of physique sport. They cover how to choose your division, what the judges are evaluating, and how to best present yourself on show day. What four things are the judges evaluating when you're on stage? Can you be too lean? Is asymmetry between one's [...]

Jun 18, 2020

In this episode, Jeff, Brad, and Andrea discuss how the coaches design their athletes' protocols. What questions do the coaches ask a new athlete before designing their protocol? What details do they want to know? How do they design protocols for athletes who are multiple years away from competing? How do the coaches utilize tracking? [...]

Jun 4, 2020

In this episode, Jeff, Brad, and Alberto discuss what to do if your bodybuilding competition has been postponed. The coaches cover altering your game plan, ending your prep prematurely, and an alternative to competing. What are your options moving forward? What do the coaches think is a good length of time to be in peak [...]

May 21, 2020

In this episode, Alberto, Andrea, and Eric thoroughly discuss the relationship between strength and hypertrophy. They cover programming strategies for physique athletes, how to ensure overload is happening, and the necessity of 1-RM testing. Is it possible to increase muscle size without increasing your one-rep max? What should you do if you're getting stronger but [...]

May 7, 2020

In this episode, Eric, Alberto, and Nick discuss how to efficiently and effectively transition from your home training routine to your pre-quarantine routine once gyms reopen. Where is a good starting spot for volume? Where is a good starting spot for intensity? How is Alberto going to go about his first week back in the [...]

Apr 23, 2020

Thank you for your support over the past 150 episodes! As a way to show our appreciation, Jeff and Eric answer a collection of your questions in today's episode. What can you do if you've regained all the weight you lost during prep, but are still struggling with controlling your appetite? How can you train [...]

Apr 9, 2020

In this episode, Alberto, Brad, and Jeff discuss how to set yourself up for a successful prep. How can you accurately determine how much weight you need to lose? What simple formula can help you estimate the length of your prep? How far out from your show do the coaches recommend you start working with [...]

Mar 26, 2020

In this episode, Jeff, Brad, and Steve (the team dietitian) discuss factors that play huge roles in your ability to be a successful bodybuilder. The coaches discuss how to take the evidenced-based guidelines many of us are familiar with and put them into practice. What do the coaches do to help their athletes minimize stress? [...]

Mar 23, 2020

In this episode, all four coaches (Jeff, Eric, Brad, and Alberto) share their thoughts and feelings about the current coronavirus pandemic. They talk about recent experiences they've had, their perspectives, and how you can modify your training program during this time. What are the benefits of continuing your prep if your show has been cancelled? [...]

Mar 12, 2020

In this episode, Eric, Alberto, and Amanda (the team mental health consultant) thoroughly examine body dysmorphia. The group discuss what it is, who it affects, and what you can do if you're suffering from it. How can someone manage behaviors that have both negative and positive roles in their life? Why does someone continue to [...]

Feb 27, 2020

In this episode, Alberto, Eric, and Brad discuss how powerlifting has changed over the past decade and how they coach their powerlifters differently than they used to. What were the "dark days" of daily undulating periodization? What is the lost element of powerlifting? How do the coaches program differently for their athletes than they did [...]

Feb 13, 2020

In this episode, Andrea, Alberto, and Nick (the team injury reduction and management specialist) discuss the current state of the fitness and health-care industries. They cover how trust is formed, present issues with content creation and social media, and how to discern credible from uncredible sources of information. What are red flags to watch out [...]

Jan 30, 2020

In this episode, Jeff, Brad, and Alberto discuss how to have a successful off-season. The coaches talk about common off-season errors, factors that are conducive for a good off-season, and times they've gotten it right and wrong. Where should your body weight be in the off-season? How long should your off-season be? What is a [...]

Jan 16, 2020

Jeff, Brad and Eric begin with an in-depth discussion about how refeeds originated, and how they were initially practiced based on anecdotal feedback. The guys then get into the real science of refeeds and the intricate relationships between energy intake, energy expenditure, appetite, and hormonal feedback. And finally, they end the episode with some practical [...]

Jan 2, 2020

In this episode, Andrea, Alberto, and Eric discuss where to start if you're overweight, obese, "skinny-fat", or later in life, and you are interested in competing in bodybuilding. What nutritional suggestions does the group have for people who are overweight or obese? What is "skinny-fat"? What are the reasons someone can be "skinny-fat"? What are [...]

Dec 19, 2019

In this episode, Jeff, Brad, and Eric reflect on Jeff's 2019 bodybuilding season. The coaches break down his fourteen-month prep from start to finish, how he handled various situations, what aspects could have been better, and what kept him going through his marathon prep. How has Jeff and Brad's training changed as they've gotten older? [...]

Dec 5, 2019

In this episode, Brad, Jeff, and Alberto conduct an audience-sourced Q&A session. The topics covered include: deloading, measuring progress, constipation when dieting, programming recommendations, and more. Is it possible to shape your muscles without gaining muscle tissue? Does reducing cardio create enough of a deload to offset an increase in stress outside of the gym? [...]

Nov 21, 2019

In this episode, Alberto and Eric sit down with Nick (the team's injury reduction & management specialist) to discuss physical therapy, popular modalities for pain relief, and pain itself. What is pain? What do we really know about the different modalities for pain relief? Does joint manipulation work? What are Nick's thoughts on foam rolling? [...]

Nov 7, 2019

In this episode, Brad, Jeff, and Nick (the team's injury reduction & management specialist) discuss how they balance bodybuilding with being a dad. The guys talk about how they approach bodybuilding differently now since becoming dads and share strategies they've adopted to help them stay on track with their bodybuilding goals. How did Brad, Jeff, [...]

Oct 24, 2019

In this episode, Brad, Alberto, and Jeff discuss the pitfalls of having a big ego and importance of self-confidence. Thinking you are "the man" and being close-minded can cost you big time in your bodybuilding/powerlifting career, but so can constantly talking down to yourself. When have the coaches' egos cost them progress? What lesson did [...]

Oct 10, 2019

In this episode, Eric and Alberto reflect on Eric's 2019 bodybuilding season. The coaches examine many different aspects of Eric's prep and compare them to seasons prior. In regard to difficulty, how did this season compare to previous seasons? What did the hardest periods of Eric's prep look like and how long did they last? [...]

Sep 26, 2019

Are you tired of tracking your macronutrient/calorie intake? Are you interested in learning about how you can achieve your goals without tracking? In this episode, Eric and Steve (the team dietitian) share their experience with transitioning away from tracking and how they help others do the same. What are the benefits of not tracking? How [...]

Sep 12, 2019

In this episode, Alberto, Jeff, and Brad discuss how cardio methodology has changed over the last 30 years and how they now prescribe cardio to themselves and their athletes during prep and the off-season. What is the coaches’ preferred method of cardio during prep? Which methods do they advise against? What are the benefits of [...]

Aug 29, 2019

In this episode, Andrea, Eric, and Amanda (the team's mental health consultant) discuss a variety of topics related to coaching others and being coached. The group explores the qualities of a top-tier coach-client relationship, the importance of self-awareness, vetting coaches, how to be a good coach, and how to be a good client. How can [...]

Aug 15, 2019

In this episode, Brad, Alberto, and Eric discuss a variety of topics related to nutrition, mind-set, fat loss, and contest prep. What abnormal eating behaviors have the coaches seen cause issues during prep? What are the beneficial aspects of following a traditional bodybuilding diet when prepping? What does it mean to "accept the suck" and [...]

Aug 1, 2019

In this episode, Eric, Alberto, and Jeff step back in time to discuss the history of Muscle Mayhem (a distinguished natural bodybuilding show) and the origin of 3D Muscle Journey. The coaches start in 1999, then progress chronologically to today, detailing their bodybuilding careers and the experiences that bonded them. They cover highs, lows, memorable [...]

Jul 18, 2019

In this episode, Andrea, Brad, and Alberto sit down for another community-sourced Q&A session. The questions discussed in today's episode span a variety of topics, including: fat loss, muscle growth, muscle and strength maintenance, and balancing resistance training with cardiovascular training. What is the coaches' recommended length for a cut? If someone's primary goal is [...]

Jul 4, 2019

In this episode, Andrea, Eric, Brad, Jeff, and Alberto collaboratively answer four community-sourced questions concerning the post-show recovery period. The questions span a variety of topics and are addressed from physiological, psychological, sociological, and behavioral points of view. What is the physiological rationale behind why bodybuilders struggle with overeating post show? How can you get [...]

Jun 20, 2019

In this episode, Andrea and Eric welcome the newest member of the 3DMJ team, Dr. Nicholas Licameli. Nick is a doctor of physical therapy, professional natural bodybuilder, and the team's injury reduction and management specialist. Throughout the episode, the group discuss a host of topics related to injury prevention, pain management, and recovery. Questions covered [...]

Jun 6, 2019

In this episode, Andrea, Brad, and Jeff discuss details that matter if you want to be a high-level athlete. Along with covering specific commonly overlooked details, they discuss general practices that every aspiring high-level athlete should adopt to ensure they look and perform their best on meet or show day. If you're training for a [...]

May 23, 2019

Today's episode is a special edition of the 3DMJ Podcast in which you will hear three separate discussions by Eric Helms, and special guests Greg Nuckols and Mike Zourdos. The first discussion titled, "A Glimmer Of Hope For Weekend Warriors" led by Greg Nuckols, addresses a study which looked at consecutive versus nonconsecutive training days [...]

May 9, 2019

In this episode, Andrea and Eric are joined by the team's mental health consultant, Amanda Rizo, to discuss bodybuilding's impact on a person's relationships. The group examines bodybuilding's affect on a person's relationships from multiple points of view, including: how the desire for optimality can cause a person to isolate themselves and the dangers of [...]

Apr 25, 2019

In this episode, Jeff, Andrea, Brad, Eric, and special guest Omar Isuf share stories that provide an inside look into what a bodybuilding contest prep is really like. What are the most outrageous things they have done or have had clients do while prepping? How has bodybuilding helped them deal with life-changing events? How has [...]

Apr 11, 2019

In today's episode, Andrea, Alberto, and Jeff closely examine Jeff's 2019 contest prep. Along with dissecting Jeff's current nutrition, training, and cardio protocols, Jeff elaborates on why he aborted his 2018 contest prep and how his mind-set toward bodybuilding has changed over the last 15 years. What does Jeff consider the pinnacle of his bodybuilding [...]

Mar 28, 2019

In this episode, Andrea and Eric talk with Steve Taylor (the team dietitian) about how to achieve sustainable results. The group discuss methods, strategies, and attitudes that facilitate the process of goal achievement and increase the likelihood results will be maintained once they are reached. How does your emotional state affect your decision-making? How can [...]

Mar 14, 2019

In this episode, Alberto, Brad, and Andrea discuss the 3DMJ coaching practice and how it has evolved over the last year. They discuss new strategies they are using and what they have learned since starting 3DMJ's newest coaching service. What do the coaches prescribe now that they would never have prescribed a year ago? What [...]

Jan 31, 2019

In this episode, Brad, Alberto, and Andrea finish off season 12 of the 3DMJ Podcast with a crowd-sourced Q&A. The team answers eight questions related to training, coaching, the fitness industry, and detaching your physique from your self-worth. In this Q&A, you will hear about the biggest changes the team foresees happening in bodybuilding/the fitness [...]

Jan 24, 2019

Eric is about to hit the stage for the first time since 2011 and what better way to describe his thoughts about the experience than a deep conservation with his colleagues and friends. In this episode, Eric, Andrea, and Alberto discuss many different aspects of Eric's 2019 contest prep. Topics covered include: Eric's motives for [...]

Jan 17, 2019

In this episode, Alberto interviews coach, powerlifter, and professional natural bodybuilder, Brian Minor. Brian and Alberto discuss in detail the things a first-time competitor should expect during their contest prep. The coaches cover many important topics, including: how contest prep can affect your relationships, how to mitigate food focus, how prep affects your training, and [...]

Jan 10, 2019

In this episode, Eric Helms interviews Steve Taylor (the team registered dietitian) and Amanda Rizo (the team mental health consultant) about the issues of disordered eating and eating disorders in physique sports. What is the difference between disordered eating and eating disorders? What is the connection between physique sports and disordered eating/eating disorders? What does [...]

Jan 3, 2019

In this episode, Brad, Jeff, Alberto, and Eric are gathered together in person for an audience-sourced Q&A. What are the coaches' thoughts on intermittent fasting? Can pulling sumo help increase your conventional deadlift? What strategies can someone use to bring up a lagging body part? Does nutrition affect where you store fat or are fat [...]

Dec 27, 2018

For the final episode of 2018, Jeff, Eric, and Andrea reflect on how the coaches' roles have changed over the last nine years and elaborate on what their roles are now. This episode is full of personal anecdotes about the coaches' past failures, hard times, and weaknesses, all of which have led the coaches to [...]

Dec 20, 2018

In this episode, Eric Helms sits down with Greg Nuckols, Bryce Lewis, and Mike Tuchscherer to discuss Emerging Strategies. Emerging Strategies is a system invented by Mike that is designed to help athletes discover which styles of training they respond best to. The group start their conversation by covering what Emerging Strategies is and how [...]

Dec 13, 2018

In this episode, Andrea, Eric, and Brad discuss how they have learned to eat in a healthy balanced way after years of restricted, and at points absurd, dietary behaviors. The coaches start the episode by describing their relationship with food pre-bodybuilding. They discuss how they viewed food during this time and how they made decisions [...]

Dec 6, 2018

In this episode, Eric Helms interviews Omar Isuf, Jacob Schepis, and Dr. Mike Israetel. One by one, Eric asks each of the guests to share some of their most valuable anecdotes and observations since beginning their careers in the fitness industry. To kick off the episode, Omar and Eric discuss the importance of helping your [...]

Nov 29, 2018

Welcome to season twelve of the 3DMJ Podcast! In this episode, Jeff, Alberto, and Andrea discuss the influence of gender differences in online physique sport coaching. This is an important topic that up until now has received very little public discussion. During their conversation, the coaches look at coach-athlete gender differences from multiple perspectives: males' [...]

Oct 25, 2018

The 3DMJ coaches are back with another Q&A session! In this episode, Eric, Alberto, and Andrea answer seven questions sourced from the 3DMJ community. The questions addressed during this episode span a wide range of topics, including: the coaches' thoughts on using anger to fuel your training, advice for how to coordinate one's training with [...]

Oct 18, 2018

In this episode, Eric Helms talks with special guest Brian Minor (natural pro bodybuilder, USAPL powerlifter, and coach) about the theoretical and hypothetical differences between various repetition ranges and their effects on different fiber types. The coaches begin their discussion by unpacking one of Brian's blog posts on progressive overload, then dive into a stimulating [...]

Oct 11, 2018

Coaching strength and physique athletes is much more than prescribing macronutrient targets and writing training blocks, it's an emotional journey. There are highs, lows, fears, sleepless nights, and lingering memories of past mistakes. In this episode, Jeff, Andrea, and Brad offer a deep look into the challenges they face behind the scenes as coaches. They [...]

Oct 4, 2018

In this episode, Brad, Andrea, and Alberto discuss nutrition recommendations for powerlifters. In a sport with such high-focus on proper periodization, technique, and equipment to maximize performance, how much does nutrition matter? The coaches begin the episode by going over what they look for when evaluating a powerlifter's application and the most common reasons powerlifters [...]

Sep 27, 2018

In this episode, Eric Helms interviews Dr. Joe Klemczewski on the past and present peaking practices of competitive natural bodybuilding. Dr. Joe Klemczewski was the first online bodybuilding coach to use, popularize, and succeed with a science-based approach to the sport. He was also the first coach to popularize modern peak week strategies and focus [...]

Sep 20, 2018

In today's episode, Andrea, Jeff, and Eric sit down to discuss the importance of, and how to set up, systems. The coaches begin their discussion by describing principle-based programming and the advantages of less rigid programming. The central theme of this episode is learning how to prioritize your life in the gym with your life [...]

Sep 13, 2018

In today's episode, Alberto, Jeff, and Brad examine the common characteristics of successful competitive bodybuilders. These characteristics include: consistency, punctuality, precision, flexibility, and experience. Along with discussing these characteristics, the coaches address a few very important questions related to contest prep. What should someone do if they binge? How important is good communication between the [...]

Sep 6, 2018

In this episode, Andrea, Eric, and Brad sit down for an in-depth discussion on overtraining and overreaching. The coaches' conversation is packed with valuable insights and information relevant to all strength and physique athletes, competitors and noncompetitors alike. What is the clinical definition of overtraining syndrome? What is the likelihood that a strength or physique [...]

Aug 30, 2018

In today's episode, Eric Helms takes the stage to discuss a variety of training concepts relevant to strength and physique athletes. Eric begins the episode by discussing progressive overload and how contrary to popular belief, simply adding weight to the bar doesn't necessarily mean one is inducing progressive overload. Eric then goes on to differentiate [...]

Aug 23, 2018

Welcome back to the 3DMJ Podcast! Today's episode marks the beginning of season 11 and what better way to kick off a new season than with a Q&A session. In this episode, Andrea, Jeff, and Alberto answer five questions sourced directly from the 3DMJ community. Topics include: the required number of training sessions per week [...]

Jul 19, 2018

The 3DMJ coaches are back with another Q&A session! In today's episode, Brad, Andrea, and Eric answer 10 questions in the areas of nutrition and training. Topics include: the effect of cryotherapy on recovery and long-term hypertrophy adaptations, the hedonic staircase and how this concept can be useful when cutting/bulking, scenarios when it can be [...]

Jul 12, 2018

Are you someone who likes to lift weights, enjoys training in a way that's designed to maximize muscular hypertrophy, but don't have any desire to step on stage? Would you like to know how you can take all of the information that's out there and apply it in a way that will help you reach [...]

Jul 5, 2018

In the past, the coaches have talked a lot about the importance of having a structured training program and adhering to it. This is for a good cause as program hopping is one of the most common explanations for wheel spinning in the bodybuilding community. However, just like nutritional flexibility is important, so is having [...]

Jun 28, 2018

In today's episode, Andrea sits down with Alberto one-on-one to ask him a variety of questions related to life, bodybuilding, YouTube, music, his hair, and many other topics. What does Alberto think powerlifters are doing right that a lot of bodybuilders have missed? What is the biggest lesson he has learned from each of the [...]

Jun 21, 2018

Contest prep is both fun and challenging, it pushes you mentally, physically, and emotionally. When done right, the process can teach you a lot about yourself and have a positive impact on your life. When done wrong, it can send someone into a downward spiral causing them to lose friends, their significant other, their job, [...]

Jun 14, 2018

Bodybuilding is hard. Building muscle, losing body fat, and hitting new PRs are all hard. Sure, things may start off easy, but as you continue to push the envelope and work towards fulfilling your genetic potential eventually it's going to get hard, and when it does how will you respond? In today's episode, Andrea, Alberto, [...]

Jun 7, 2018

What does the future look like for 3DMJ? Where do the coaches see themselves in the year 2020? In today's episode, Jeff, Andrea, and Eric sit down to discuss the past, present, and future of 3DMJ. The coaches start the episode by discussing the early days of 3DMJ nearly 8½ years ago. What did their [...]

May 31, 2018

In today's episode, Andrea, Eric, and Brad discuss one of the three variables which form the foundation of every training program, volume. The coaches have touched on volume before, but never have they gone into this level of detail about this critical component for muscular hypertrophy until now. Throughout the episode the coaches cover a [...]

May 24, 2018

How would you define a "hardgainer"? What are the distinguishable characteristics of someone in this category? In today's episode, Andrea, Alberto, and Jeff take the classification of "hardgainer" and break it down into three different subtypes: those who don't eat enough, those who are low responders to resistance training, and those who are near their [...]

May 17, 2018

The 3DMJ coaches are back with another Q&A session! In this episode, Andrea, Eric, and Alberto answer seven questions sourced directly from the 3DMJ community. Topics covered include: the mind-muscle connection and its relevance to muscular hypertrophy, getting ready for a photo shoot vs. getting ready for a bodybuilding competition, how to classify someone's lifting [...]

Apr 12, 2018

In this episode, Brad, Andrea, and Eric sit down to discuss the pros and cons of remote and in-person coaching. They start by describing their past in-person coaching experiences, then move to examining each type of coaching from both an athlete and coach's perspective. The coaches cover: which scenarios benefit more from remote coaching, which [...]

Apr 5, 2018

In today's episode, Eric, Andrea, and Alberto discuss who and what has influenced their athletic development. The coaches cover everything from their early days and who got them started, to where they are now and what their current sources of continuing education are. Along with providing tons of additional resources for the listeners, the coaches [...]

Mar 29, 2018

Many of us are fairly savvy when it comes to adjusting our nutrition in order to create change in our body weight. We know what it should "feel like" to be gaining or losing weight. However, when it comes to maintaining a particular body weight, many athletes aren't as familiar with the process. In today's [...]

Mar 22, 2018

In today's episode, Alberto, Andrea, and Brad discuss one of the biggest influences on your bodybuilding career, your genetics. Even though we may not like it, genetics play a significant role in our ultimate physical development. Throughout their conversation, the coaches highlight a few very important concepts, including: making the most out of what you [...]

Mar 15, 2018

Eighty-six. It took eighty-six episodes before the 3DMJ coaches felt the necessity to record a podcast on supplements. Hopefully this statement alone conveys the minor role supplements play in one's strength and physique goals. Rather than breaking down individual supplements and studies, Andrea, Eric, and Brad spend the majority of their time discussing big picture [...]

Mar 8, 2018

In today's episode, Andrea, Jeff, and Brad sit down to discuss one of the biggest influences on today's culture, social media. As an online business, 3DMJ capitalizes on the opportunities social platforms provide by using them to distribute content to their followers and market services to potential clients. As with most good things, there are [...]

Mar 1, 2018

When most people think of Alberto Nuñez, they think of pop-tarts, shredded glutes, and extreme vascularity. And while these may have become his hallmarks, they wouldn't be nearly as impactful if he didn't have the muscle mass to accompany them. In today's episode, Andrea sits down with Alberto one-on-one to discuss his off-season plans. They [...]

Feb 22, 2018

Quitting a contest-prep, is it really a bad thing? Not necessarily. In the moment, you may feel like a failure, however oftentimes looking back you see that stopping a prep was the best decision you could have made. Throughout the episode, Andrea, Jeff, and Alberto discuss their own experiences with unfinished contest-preps. These experiences include: [...]

Feb 15, 2018

In today's episode, Eric, Andrea, and Alberto discuss one of the most common bodybuilding pitfalls, loneliness. What can start off as a new and exciting journey, can quickly turn into a life of isolation, misunderstanding, and exiling of those closest to you, if you aren't careful. Throughout the episode, the coaches share their past and [...]

Feb 8, 2018

The 3DMJ coaches are back with another Q&A session! In this episode, Andrea and Eric answer over 17 questions directly related to physique and performance enhancement. Some of the topics addressed include: testosterone's effect on muscle-mass, planned vs. autoregulated deloads, exercise substitution frequency, how to maintain a leaner physique, correcting forward-lean during high-bar squatting, and [...]

Feb 1, 2018

Being a committed and serious athlete is a big deal. It's not just what you do in the gym that matters, but also the variables outside of the gym which affect your performance that matter as well. In today's episode, Andrea, Brad, and Alberto discuss their athletic lifestyles. The coaches talk about how they start [...]

Jan 25, 2018

Have you ever wondered how the bodybuilding lifestyle affects one's kids and family dynamic? In today's episode, the coaches discuss how living the lifestyle they do, training, dieting, posing, etc., affects their kids. Throughout the episode, the coaches cover topics such as the importance of instilling the notion that bodybuilding is a sport, how they [...]

Jan 18, 2018

Most of us who have been training for an extended period of time, know that lifting weights is more complex than haphazardly picking them up and putting them back down. There's a skill component to it. In today's episode, Brad, Eric, and Andrea discuss many of the factors that make performing complex movements, an art. [...]

Jan 11, 2018

In this episode, Eric, Jeff, and Andrea sit-down to discuss two major themes: How to become a better critical thinker, and the importance of learning to be more resourceful. Throughout the episode, the coaches expand on these two themes covering the concepts of: "black and white" vs. critical thinking, close-mindedness vs. open-mindedness, examining underlying assumptions, [...]

Jan 4, 2018

It's the first episode of 2018, and what could be a better way to kickoff the new year than going over how to plan out your athletic goals and set yourself up for success? In today's episode, Jeff, Andrea, and Alberto discuss the importance of setting your goals early, and how to adjust your yearly [...]

Dec 28, 2017

What factors contribute to muscle-loss when dieting? How important is the timing of your carbohydrate intake? What exactly are "leverages", and how does altering them affect your training? Picking-up at the end of last week's episode, Brad, Andrea, and Eric work together to answer the remaining questions. Topics range from: nutrient partitioning, to acceptable exercise [...]

Dec 21, 2017

Welcome to Q&A session 4! In today's episode, all five coaches work together to answer 10 subscriber asked questions. Topics range from: appropriate usage of drop-sets, to manipulating your body-fat set point, eliminating loose skin, maximum recoverable volume, "adrenal fatigue", and more. To expand your knowledge base and acquire additional resources to aid you in [...]

Nov 30, 2017

Pumpkin pie, turkey, wine...what could be better? The holiday season is a great time of year for many people, bringing with it: time off work, more time with those they care about, and mom's special yams. In today's episode, Jeff, Andrea, and Alberto discuss what this time of year is like for those who have [...]

Nov 23, 2017

When does the recovery diet end and the offseason begin? How does someone know when they are "recovered"? As the 2017 competitive season draws to a close, these questions linger in the minds of many competitors. With the previously accepted guidelines (i.e. reverse dieting) being vastly different than what we now know to be more [...]

Nov 16, 2017

One of the greatest aspects of physique sports, is the ability to be able to participate in them well into the later decades of life. At the age where most traditional sports stop, one's performance in bodybuilding is still peaking. In today's episode, Andrea, Alberto, and Brad discuss how things have changed in their athletic [...]

Nov 9, 2017

Would you like to learn how to design nutrition protocols for yourself or your clients? Wondering where to start and how to make future adjustments? You're in luck. In today's episode, Eric, Andrea, and Jeff sit-down to discuss the methods they use for setting up nutrition protocols for their athletes. The coaches cover: what data [...]

Nov 2, 2017

Similar to how tracking body-weight is useful for assessing fat-loss, tracking your training is valuable for assessing muscle-growth and strength-gains. In today's episode, Eric, Andrea, and Brad sit down to discuss how to track your training. The group go over in great detail the systems they use personally and with their athletes to track training [...]

Oct 26, 2017

While the fitness industry is often lumped into one big category, in actuality it has many different facets. Some companies choose to build their brand using over-night miracle workers, while others seek to establish themselves through providing time-tested knowledge. In today's episode, Andrea, Eric and Alberto discuss the concepts behind creating a lasting brand in [...]

Oct 19, 2017

While having a relatively sedentary occupation has its benefits when it comes to bodybuilding and training performance, it also comes with its fair share of drawbacks. In today's episode, Andrea, Jeff and Alberto discuss the various pros and cons of being a "bodybuilding desk-jockey". Each of the coaches go through what their training and dieting [...]

Oct 12, 2017

Off-season weight-gain. I can already see the cringe on many of your faces as I write this sentence. For a sport that draws people in who want to look better, the periods of weight-gain, higher body-fat percentage and resulting uncomfortable self-image are often found in the small print. In today's episode, Jeff, Brad and Andrea [...]

Oct 5, 2017

We've all been here before...We're in the gym training and look over to see the person next to us doing something we would consider to be "abnormal" or "sub-optimal". This could be anything from half-squats, to eccentric bench-press training, to static-holds. However, before we judge too quickly, are there actually some situations where these approaches [...]

Sep 28, 2017

Welcome back to Q&A session #3! In today's episode, Eric, Andrea and Jeff answer 5 subscriber asked questions on the topics of: advice for serious but non-competitive lifters, reverse dieting to "fix" a slowed metabolism, the effects of Olympic lifting on muscular hypertrophy, coaching your spouse, and guidelines for minimal calorie and fat intake while [...]

Sep 21, 2017

For some this question will come as a total shock. For others, it will align with very similar thoughts and concerns they've had themselves. In today's episode, Andrea, Brad and Alberto discuss the "lifestyle" as well as the division of bodybuilding. While it's quite clear that the bodybuilding "lifestyle" is growing, what is happening to [...]

Sep 14, 2017

One of the biggest misnomers in the fitness community today, is that IIFYM or "If it fits your macros" is synonymous with the term "flexible dieting". While tracking macros can be a form of flexible dieting, this isn't always the case. In today's episode, Andrea, Eric and Alberto discuss the current state of nutrition within [...]

Sep 7, 2017

In this week's episode, Andrea, Brad and Jeff discuss the pros and cons to training at home. Both Brad and Jeff are high-level athletes who utilize the efficiency of having a home-gym, to balance their life demands with serving their athletic goals. Each coach describes in detail, the equipment, size, and location of their home-gym. [...]

Aug 31, 2017

In this week's episode, Andrea sits down with Jeff and Alberto to discuss their current contest-preps. The group go back and forth comparing and contrasting the similarities and differences, between the two protocols. Topics covered include: Nutrition, Training, Cardio, Competition Schedules, Body-Weights, Predicted Peak-Week Strategies, and more. Along with discussing the technicalities of their programming, [...]

Aug 24, 2017

Why would a coach hire a coach? This concept may sound a little strange at first, however if you think about it, the rational is quite sound. People who hire coaches do so, because they want to get better themselves. Even if they have the knowledge and skills, having a coach to consult with, and [...]

Aug 17, 2017

Nutrition is supportive. If your goal is to build-muscle and get stronger, it doesn't matter how "perfect" your nutrition is, or how much protein you eat, your potential for muscle-growth will be limited. A properly designed training program is essential. In today's episode, Eric, Andrea and Jeff discuss all of the variables which play a [...]

Aug 10, 2017

Ever wondered about the "behind the scenes" operations of 3D Muscle Journey? In today's episode, Andrea, Brad and Alberto talk about the various communication methods they use to best support their athletes. Topics include: What information is collected prior to working with a new athlete, how their weekly coaching system works, and the rationale and [...]

Aug 3, 2017

How would you define a mini-cut? If someone asked you what the purpose of a mini-cut was, what would you say? In today's episode, Eric, Andrea and Alberto answer these questions, and more. The coaches cover pretty much anything you could ever want to know about mini-cuts: Should they be slow or aggressive? What is [...]

Jul 27, 2017

In this week's episode, Andrea, Brad and Jeff sit down to talk about the initial stages of a bodybuilding career. Topics addressed, include: Issues with wanting to complete before having enough training experience, learning the "tools" while you aren't in a deficit, letting go of "the number", having realistic expectations, and the importance of patience. [...]

Jul 20, 2017

In today's episode, Andrea and Eric are joined by Steve Taylor, the team 3DMJ Registered Dietitian. Eric interviews Steve on a variety of topics related to the field of dietetics. These include: What the process is like for becoming an RD. What sets an RD apart from a "nutritionist". And how Steve has found his [...]

Jul 13, 2017

After a full month of traveling, the 3DMJ coaches are back with another Q&A session. This week, Andrea, Alberto and Jeff sit down to answer five subscriber asked questions, regarding: – Deloading guidelines – Minimizing sleep disturbances while dieting – How to determine which division is best for you – Low self-esteem and bodybuilding – [...]

May 25, 2017

In this week's episode, Eric, Alberto and Andrea sit down together to answer an array of 3DMJ subscriber asked questions. Do we need to worry about setting a leucine target when dieting? What has made the coaches stay natural, in-light of the high prevalence of drug usage in the sport of bodybuilding? What are the [...]

May 18, 2017

It's easy to read the quote, it's much harder to actually live the philosophy. In today's episode, Jeff, Andrea and Brad discuss each of their own personal philosophies, and how these philosophies have lead them to pursue their passion, rather than take the "safer" route. In especially great detail, the group discuss Andrea, whose addition [...]

May 11, 2017

What does it mean to be "evidence-based"? What else besides research reviews, meta-analysis and individual studies, fall into this category? Once we have the evidence, how should we go about actually applying it? It today's podcast, Eric, Andrea and Alberto talk about the up and coming era of evidence-based bodybuilding, within the natural community. Although [...]

May 4, 2017

"Success is in the details." As a high-level athlete, the details matter. Not all of them, but some. Some details matter a lot, and others not so much. But which ones? In today's podcast, Brad, Andrea and Alberto go over just this. What details/variables actually matter when it comes to "getting the most out of [...]

Apr 27, 2017

The way in which we identify ourselves is the way we behave, derive our sense of self-worth, and spend the majority of our time and focus on. Identifying ourselves as an athlete can be very beneficial, however, if it is the only "hat" we wear, and if our identity is centered solely around our awards, [...]

Apr 20, 2017

Regardless of how it's done, contest prep dieting is tough. We're hungry, tired, stressed and at some point, even loading up the bar becomes a struggle. With all of that said, there are still ways to help mitigate our drops in performance, loss of sleep, and progressively increasing hunger levels. How? Well that is exactly [...]

Apr 13, 2017

Tracking training progress comes about as close to watching paint dry or the grass grow as it gets for advanced lifters. Something that starts off as so much fun during our early lifting days, progressively tapers to something that we have to squint, and turn our heads to the side, to even kind of see. [...]

Apr 6, 2017

Program hopping. This is one of those things that many of us aren't even aware could be hurting our "gains". We are so used to seeing the latest 8-week program offered on bodybuilding.com, that's easy to think that this is what training is all about, drastically changing up your routine, every 8 to 12 weeks. [...]

Mar 30, 2017

Although traveling while dieting isn't ideal, it's not always avoidable. This week Eric, Andrea and Alberto sit down to talk about things one can do while traveling, to help them stay on track with their protocol. The group further subdivides this topic into three main categories: those who have a lot of weight to lose, [...]

Mar 23, 2017

Welcome back to part 2 of our Coach Influences Series. This week, Andrea sits down with Jeff and Alberto to go through the people, and icons, who helped shape who they are today. Who was Alberto's and Jeff's FIRST influence? Which famous and highly successful athlete, did Alberto get his extraordinary work ethic from? At [...]

Mar 16, 2017

Join us this week for part one of our 3DMJ Coach Influences Series. Today's episode begins a two-part series on the figures, mentors, and major influencers in each of the 3DMJ coach's lives. This week, Andrea is joined by Brad and Eric, to discuss who their childhood heroes were, who they first looked up to [...]

Mar 9, 2017

Unlike many other sports, bodybuilding is something one can not only compete competitively in, but arguably peak at, well into their 40's and sometimes 50's. In today's podcast, Andrea Valdez sits down with Brad Loomis and Jeff Alberts, to discuss what it's like training and bodybuilding at the age of 45, compared to years prior. [...]

Mar 2, 2017

In the world of bodybuilding, what does it mean to be "natural"? In today's episode, Andrea, Eric and Alberto, sit down together to discuss what it means to be drug-free, and why each of them chose this path. What is the typical drug-free timespan required by most natural organizations? What is the group's stance on [...]

Feb 23, 2017

"What is the optimal way, to use both science and experience, to get results for you or your client." These words, quoted from coach Eric Helms, do a great job of summarizing today's podcast. Andrea, Eric, and Jeff, sit down together this week to focus on the notion that, it's not science vs. experience, but [...]

Feb 16, 2017

In this episode, Brad Loomis, Alberto Nunez, and Andrea Valdez chat about what they do on show day and meet day for our athletes. BODYBUILDING-SPECIFIC questions that are addressed: How do they pick shows for athletes when we can? How do they manipulate the physique in accordance with certain judging criteria? What planning protocols do they feel like people miss? How do they make themselves useful back stage in terms of physical and emotional management of the athlete? POWERLIFTING-SPECIFIC questions that are addressed: How do they select attempts before the meet day, and what would cause them to change our mind? When does the total matter more than a certain weight lifted and vice versa? What is their role on the platform, and how do they become the "soccer mom" for all athletes at big meets? How does this entire planning process change based on athletes experience level and whether or not they've competed before? Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Feb 9, 2017

In this episode, Brad Loomis, Jeff Alberts, and Andrea Valdez chat about how to lose a bodybuilding show. No, they are not telling you to suck or to be a bad athlete, but they are actually talking about how they handle losses in a sport built on subjectivity. The bulk of this conversation revolves around Andrea picking apart the most individually devastating losses in both of the lives of her more experienced colleagues. Because Jeff and Brad have had so many highs and lows throughout their decades as physique athletes, they are able to give us some unique insight on the anger, disappointment, depression, and hurt that can come from unrealistic expectations or self-inflicted ultimatums. The coaches also talk about the difference in competitive attitudes and approaches when going from an amateur to a pro athlete, and how they have learned to continue enjoying a sport that can often leave a bitter taste in your mouth if you feel robbed or cheated out of your would-be successes. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Feb 2, 2017

In this episode, Eric Helms, Alberto Nunez, and Andrea Valdez give their insight and feedback regarding the many shifts happening within natural bodybuilding's competitive structure over the past 5 to 10 years. With every new division that is created, combined with the continual sweep towards further subjectivity in our sport, the athletes are becoming more and more green while the judging criteria becomes increasingly gray. As you can imagine, with 3DMJ being coaches attempting to promote healthy relationships between their athletes and the stage, our coaches are finding the industry's' changes to be a bit counterproductive towards their efforts. And since 3DMJ is fortunate enough to have a podcast and platform that serves this amazing community, they decided that it was one of their responsibilities to create a discussion around these organizational changes and the many issues that come along with them. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Jan 26, 2017

In this episode, Jeff Alberts, Alberto Nunez, and Andrea Valdez discuss all the ways contest prep can be (and should be) a terribly difficult experience for bodybuilders to go through. The trio talks about the physical, social, mental, and emotional tolls that an elongated fat loss phase can take on an individual. Sure, there are things we can do as athletes and coaches to make this just a little more bearable, but there comes a point in every prep where things get dark and you have to suffer a bit. The coaches discuss our hard times with food, sleep, hunger, libido, relationships, marriage, body image, stretch marks, and much more. But not to fear, it's not all sad and depressing, the crew ends the episode with all the things they love about the sport. They take a few minutes to talk why they have decided to endure all the painful negatives, and how they can appreciate those rough times for all that they have contributed to their lives. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Jan 19, 2017

In this episode, Jeff Alberts, Alberto Nunez, and Andrea Valdez discuss all the ways contest prep can be (and should be) a terribly difficult experience for bodybuilders to go through. The trio talks about the physical, social, mental, and emotional tolls that an elongated fat loss phase can take on an individual. Sure, there are things we can do as athletes and coaches to make this just a little more bearable, but there comes a point in every prep where things get dark and you have to suffer a bit. The coaches discuss our hard times with food, sleep, hunger, libido, relationships, marriage, body image, stretch marks, and much more. But not to fear, it's not all sad and depressing, the crew ends the episode with all the things they love about the sport. They take a few minutes to talk why they have decided to endure all the painful negatives, and how they can appreciate those rough times for all that they have contributed to their lives. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Jan 5, 2017

This is our fifth and last of our one-on-one team interviews, featuring Andrea Valdez. As it is now December 2016, we'd like to close out the year with some "state of the coach" addresses, if you will. Basically, we're asking the same questions to each 3D coach to see where they stand through this annual change, and it's something we plan on doing every year. In this fifth episode with Andrea, we will discuss our lives as athletes and professionals in this industry. We talk about what a typical day looks like for each coach, where they stand in their athletic journey, what they diet and training looks like right now, and if there are any major lessons learned in 2016 along the way. We also ask Andrea about some of her coaching milestones this past year, and what other professional endeavors she plans to chase in 2017. We'll then end the interviews on a personal note, discussing any other resolutions, hobbies, favorite things, and ambitions for the year ahead. As mentioned, this will carry on each week with every coach getting their own time in the spotlight. Because we started our podcast the individual 3DMJ Origins episode that were so well-received, it's really cool to hear how much we've changed in just the past few months. More importantly, these episodes will carry a lot of value for the listeners in that they display how incredibly different the five of us are as athletes and individuals. We have different routines, we eat differently, and we train differently, all while carrying the same core values of discipline, dedication, and desire which keep us united as family. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Dec 29, 2016

This is our fourth of five one-on-one team interviews, featuring Jeff Alberts. As it is now December 2016, we'd like to close out the year with some "state of the coach" addresses, if you will. Basically, we're asking the same questions to each 3D coach to see where they stand through this annual change, and it's something we plan on doing every year. In this fourth episode with Jeff, we will discuss our lives as athletes and professionals in this industry. We talk about what a typical day looks like for each coach, where they stand in their athletic journey, what they diet and training looks like right now, and if there are any major lessons learned in 2016 along the way. We also ask Jeff about some of his coaching milestones this past year, and what other professional endeavors he plans to chase in 2017. We'll then end the interviews on a personal note, discussing any other resolutions, hobbies, favorite things, and ambitions for the year ahead. As mentioned, this will carry on each week with every coach getting their own time in the spotlight. Because we started our podcast the individual 3DMJ origins episode that were so well-received, it's really cool to hear how much we've changed in just the past few months. More importantly, these episodes will carry a lot of value for the listeners in that they display how incredibly different the 5 of us are as athletes and individuals. We have different routines, we eat differently, and we train differently, all while carrying the same core values of discipline, dedication, and desire which keep us united as family. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Dec 22, 2016

This is our third of five one-on-one team interviews, featuring Alberto Nunez. As it is now December 2016, we'd like to close out the year with some "state of the coach" addresses, if you will. Basically, we're asking the same questions to each 3D coach to see where they stand through this annual change, and it's something we plan on doing every year. In this second episode with Alberto, we will discuss our lives as athletes and professionals in this industry. We talk about what a typical day looks like for each coach, where they stand in their athletic journey, what they diet and training looks like right now, and if there are any major lessons learned in 2016 along the way. We also ask Alberto about some of his coaching milestones this past year, and what other professional endeavors he plans to chase in 2017. We'll then end the interviews on a personal note, discussing any other resolutions, hobbies, favorite things, and ambitions for the year ahead. As mentioned, this will carry on each week with every coach getting their own time in the spotlight. Because we started our podcast the individual 3DMJ origins episode that were so well-received, it's really cool to hear how much we've changed in just the past few months. More importantly, these episodes will carry a lot of value for the listeners in that they display how incredibly different the 5 of us are as athletes and individuals. We have different routines, we eat differently, and we train differently, all while carrying the same core values of discipline, dedication, and desire which keep us united as family. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Dec 15, 2016

This is our second of five one-on-one team interviews, featuring Brad Loomis. As it is now December 2016, we'd like to close out the year with some "state of the coach" addresses, if you will. Basically, we're asking the same questions to each 3D coach to see where they stand through this annual change, and it's something we plan on doing every year. In this second episode with Brad, we will discuss our lives as athletes and professionals in this industry. We talk about what a typical day looks like for each coach, where they stand in their athletic journey, what they diet and training looks like right now, and if there are any major lessons learned in 2016 along the way. We also ask Brad about some of his coaching milestones this past year, and what other professional endeavors he plans to chase in 2017. We'll then end the interviews on a personal note, discussing any other resolutions, hobbies, favorite things, and ambitions for the year ahead. As mentioned, this will carry on each week with every coach getting their own time in the spotlight. Because we started our podcast the individual 3DMJ origins episode that were so well-received, it's really cool to hear how much we've changed in just the past few months. More importantly, these episodes will carry a lot of value for the listeners in that they display how incredibly different the 5 of us are as athletes and individuals. We have different routines, we eat differently, and we train differently, all while carrying the same core values of discipline, dedication, and desire which keep us united as family. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Dec 8, 2016

Here in this episode, we are starting our second series of 1-on-1 team interviews, beginning with Eric Helms. As it is now December 2016, we'd like to close out the year with some "state of the coach" addresses, if you will. Basically, we're asking the same questions to each 3D coach to see where they stand through this annual change, and it's something we plan on doing every year. Beginning with Eric, we will discuss our lives as athletes and professionals in this industry. We talk about what a typical day looks like for each coach, where they stand in their athletic journey, what they diet and training looks like right now, and if there are any major lessons learned in 2016 along the way. We also ask Eric about some of his coaching milestones this past year, and what other professional endeavors he plans to chase in 2017. We'll then end the interviews on a personal note, discussing any other resolutions, hobbies, favorite things, and ambitions for the year ahead. As mentioned, this will carry on each week with every coach getting their own time in the spotlight. Because we started our podcast the individual 3DMJ origins episode that were so well-received, it's really cool to hear how much we've changed in just the past few months. More importantly, these episodes will carry a lot of value for the listeners in that they display how incredibly different the 5 of us are as athletes and individuals. We have different routines, we eat differently, and we train differently, all while carrying the same core values of discipline, dedication, and desire which keep us united as family. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Dec 1, 2016

Team 3DMJ welcomes their second guest ever, Dr. Mike Zourdos. He joins Eric Helms and Andrea Valdez to discuss the recent past and distant future of strength training research. Dr. Mike is an assistant professor at Florida Atlantic University, where he leads the Muscle Physiology Lab in Boca Raton. This discussion starts by covering quite a bit of ground in regards to academic and career paths within strength and conditioning realm. The trio then dives into some of Dr. Mike's previous research findings in regards to programming and periodization, followed by a glimpse into the future studies and methods that his lab aims to test over the next few years. You'll find out how Dr. Mike coaches his athletes, some of his personal insight in regards to his own training, and why Eric has been living in Florida for the past few weeks collecting data in the FAU labs for his own PhD thesis. While this episode might sound a bit nerdier than some of the team's other shows, the coaches still dive into the practical applications of all this research. They don't just talk about studies, but also about what that data means and how it can be useful for anyone interested in building strength training programs for themselves or the athletes they coach. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Nov 24, 2016

In this episode, Brad Loomis, Alberto Nunez, and Andrea Valdez talk about how to deal with lagging body parts. Whether these be true weakness or perceived weaknesses, it can be difficult to navigate through the endless recommendations on how to deal with them. In this episode the coaches talk about what qualifies a body part as lagging, when to address this in your program, and how to manipulate volume in attempts to even out a physique for improved symmetry for the stage. So if you have some areas you'd like to bring up, or have some areas who seem to over-power others, this episode should give you some insight on where to go from here. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Nov 17, 2016

In this episode, Jeff Alberts, Eric Helms, and Andrea Valdez talk about how to eat intuitively as a strength or physique athlete. They discuss their own current eating habits, both in and out of season, and go over some typical ways they have coached people out of strict fat loss diets and into some of these more maintainable off-season structures. You'll hear about 3DMJ's tiered system of dietary adherence, and some of the mental and physical tactics they use to move through those steps while still keeping their athlete's long term goals in check. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Nov 10, 2016

In this episode, Jeff Alberts, Eric Helms, and Andrea Valdez talk about when to quit as a physique or strength athlete. While most content on the internet is about how to get motivated or how to commit yourself in the long-term, this week's episode focuses on the flip side of that. Nothing is forever, but some things can definitely be cut short or taken too far if you're not paying attention to the right things. Eric, Jeff, and Andrea go over the common "make it or break it" points of the many athletes that they've dealt with over the years. Jeff discusses his multiple retirements as a bodybuilder, all 3 coaches discuss the times that each of them have quit our own competition seasons early, and why they think some people are able to maintain lifetime careers as athletes, while many others cannot. If you've ever wondered how much longer you can last, or even whether or not this whole getting on stage thing is for you, you'll really get a lot of valuable decision-making ammunition from this episode. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Nov 3, 2016

In this episode, Alberto Nunez, Eric Helms, and Andrea Valdez deliver some experience and insight on how to "make it" in the fitness industry. As a team, 3DMJ gets a lot of of request and inquiries about this topic. Usually it's about becoming a coach, sometimes it's about becoming some other type of internet entrepreneur, but collectively it seems that many of our listeners would appreciate some of 3DMJ's input and advice on how to make it as a fitness professional. The three coaches start by talking about the one job they all had in common as personal trainers at some point, then venture into many other professional endeavors and contributing factors that have lead them to where they are today. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Oct 27, 2016

In this episode, Alberto Nunez, Brad Loomis, sit down with Bryce Lewis USAPL Raw Nationals to discuss what it's like to compete on a national powerlifting stage. Bryce is actually a long time 3DMJ athlete and elite powerlifter. He is also the founder of The Strength Athlete, an online powerlifting coaching service who creates real, customized approaches unique to the athletes who need them. Both Brad Loomis and Bryce Lewis are coached by Eric Helms, and they compare and contrast their athletic experiences in this episode. They also discuss their individual meet prep practices and what it's like to compete on a national stage. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Oct 20, 2016

In this episode, Alberto Nunez, Brad Loomis, and Andrea Valdez talk about auto regulation, RPE, and training by feel. Basically, how should training feel, and how do we use these "feels" to navigate through our programming in attempts to increase our fitness while managing fatigue. The coaches hit on quite a few misconceptions about auto-regulated training, and discuss many of the tools that can help us keep track of our progress over time, even when your 1RM isn't going up. This episode will be EXTREMELY useful for athletes and coaches who would like to learn more about how to use their body's feedback as a tool for continued growth. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Oct 13, 2016

In this episode, Alberto Nunez, Brad Loomis, and Andrea Valdez talk about how to invest in a proper natural bodybuilding off-season. Many people find it quite easy to determine how to get someone shredded, right? You do the best you can to lose body fat while maintaining muscle. Pretty straightforward. But what to do afterwards or between those dieting seasons is what people really struggle with. How do you make sure to get the most out of your hard work? What are some strategies and practices that you can use to ensure that all of your food and training are being accounted for? How do you INVEST in your off-season rather than SPENDING your time spinning your wheels? The coaches talk about ways you can keep yourself from either gaining too much fat or keeping calories so limited that you are unable to actually make any measurable progress. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Oct 6, 2016

In this episode, Eric Helms, Jeff Alberts, and Andrea Valdez talk about the post-contest recovery diet phase. In particular, the coaches discuss the various effects of the sport that begin to occur immediately after you get off of a bodybuilding stage, all the way through the weeks, months, and sometimes years following the competition season. (For the general prescription of what the 3DMJ coaches do with their athletes during their recovery diet, click here - https://www.youtube.com/watch?v=vDKhDjuPfbU ) Within this episode, the coaches dive further into their personal post-contest season phases and many of the ways they've continued to get better at it over the years. They also cover the following topics as it pertains to the end of a bodybuilding season: - Body fat distribution - Libido for men and women - Healing the athlete's relationships with food - Psychological distractions from weight gain - The amount of body fat one should expect to put on - How your reason for competing effects the way you recover - How the coaches judge when someone is fully recovered and ready to begin their extended off-season Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Sep 29, 2016

In this episode, Brad Loomis, Jeff Alberts, and Andrea Valdez talk about competition day stresses and how to deal with them. Sure, getting an ultra lean physique is definitely the hardest part of natural bodybuilding. But for first time competitors or those who lose their cool pretty easily, getting on stage can be quite a traumatic experience. Throughout this episode, we discuss our personal show-day blunders both logistically and emotionally. We also go into some of the stupid things we did in terms of our nutritional ignorance, improper planning skills, lack of research, and negative perspectives. We also go into the different mindsets associated with contest prep, and how we separate the grind of the gym from the celebration of our work. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Sep 22, 2016

Alberto Nunez, Eric Helms, and Andrea Valdez talk about embracing the suck and sacrificing to win. Bodybuilding is an extreme sport. And although recent generations have found more efficient and practical ways to go about it, we can't forget that the shit gets difficult. At some point, it will hurt...a lot. The coaches discuss some terrible times, some pleasant times, and some of the times that they suffered unnecessarily. They also go into strategies on how to deal with hunger, when to eat out, and when it's time to make drastic changes in your life in order to reach your bodybuilding goals. If you've ever wondered what it takes to be a competitor, this episode is definitely for you. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Sep 15, 2016

Alberto Nunez, Brad Loomis, and Andrea Valdez discuss all about bodybuilding INJURIES. This particular episode definitely did not end up how the coaches thought it would, but it took an unexpected turn for the better. Brad, Berto, and Andrea start with the physical injuries. They dive into prevention, warm-up, and all the other normal stuff you'd expect on an episode about injuries. But somewhere in the middle, they actually dive into mental, psychological, or behavioral "injuries" that can come in various forms, as these are what often-times wind up being the reason people do not complete a contest prep. And of course, the coaches discuss their own current aches and pains, how they've learned to deal with them, and why they expect they will never fully go away. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Sep 8, 2016

Jeff Alberts, Brad Loomis, and Andrea Valdez discuss how to be a more selfish athlete Now although selfish usually has a negative connotation within our society, throughout this podcast we talk about both sides of the coin. Yes, we actually think that being selfish can be a good thing, and is sometimes absolutely necessary in order to achieve goals and live a fulfilled life. But how selfish is too selfish? How do the three of these coaches differ in their own definitions of self care? And how does that affect them as athletes, family members, significant others and friends? These are just a few of the ways we look at this topic, and the coaches also touch on the ways that they have seen certain selfish behaviors make or break some of the athletes they have coached over the years as well. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Sep 1, 2016

Jeff Alberts, Eric Helms, and Andrea Valdez discuss how Team 3DMJ has continued to thrive as one of the longest-standing online natural bodybuilding teams to date. Jeff, Eric and Andrea talk about the reasons the group was formed, the reasons they think it has stuck together, and what they actively do to ensure the future of 3DMJ. Although the focus is on teams and partnerships, this episode will also be useful for any individuals who are trying to make it as personal trainers and coaches as well, because they discuss a lot the business methods that are used on a daily basis. As we all know, even sole entrepreneurs have to deal with clients, athletes, contractors, assistants, staff, and other professionals their field, and the coaches make sure to discuss how they do all those things as well. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Aug 31, 2016

Alberto Nunez, Brad Loomis, and Andrea Valdez discuss the role of Social Media in bodybuilding, and how we have seen the rise of the internet affect our sport. We go over the benefits and the costs, as we've seen them from an athlete perspective and a coaching perspective. How have we found social to be useful, and how have we found it to be detrimental to ourselves and the clients we work with on a daily basis? Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com

Aug 18, 2016

Eric Helms, Brad Loomis, and Andrea Valdez discuss the role of science in the 3DMJ coaching practice. How does 3DMJ stay up to date on the latest practical research for our athletes? How do we ignore the fluff and stick with what is actually useful for our coaching needs? And how much science do you even need to know to produce successful athletes? The coaches go over their own personal learning methods, and discuss some ways that new coaches can learn to spot sound, credible sources from the tons of training, nutrition, and supplement, and fitness marketing articles written online every day. Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Aug 11, 2016

Alberto Nunez, Jeff Alberts, and Andrea Valdez discuss what it takes to win bodybuilding shows. What are the physical characteristics? What are the judges looking for? When does conditioning matter over size? Why would be STOP a client from losing more fat? What are the mental and emotional traits that champions possess? How do some people with favorable genetics still lose their shows? What are the signs we look for in career athletes? And so much more.... Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Aug 4, 2016

Brad Loomis, Jeff Alberts, and Andrea Valdez discuss what it means to be flexible. How is it that they can coach athletes of different ages, genders, mindsets, nationalities, and emotional states? What effect do those things have on these coaches' abilities to deliver messages to their athletes? What are the common errors that the feel inexperienced coaches make? How do you drill the ACTUAL practice of coaching, rather than just absorbing advice about it? What are the coaches and mentors who have influenced Brad, Jeff, and Andrea through the years? Join the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Jul 28, 2016

Alberto Nunez, Eric Helms, and Andrea Valdez discuss their predictions and hopes for the organizational structure of natural bodybuilding. The coaches reveal their opinions on scoring systems, judging criteria, classes and categories, and what they think could benefit the sport going forth. Feel free to add the conversation by leaving comments, reviews, and insights throughout any and all social media outlets using the handle @team3dmj . For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Jul 21, 2016

For the fifth and final 3DMJ Coach interview, Eric Helms leads the episode to learn more about our usual host, Andrea Valdez. She tells all about her personal, professional, academic, and athletic history. Andrea reveals how she became the only addition to Team 3DMJ since it's creation in 2009. She also discusses her not-so-common experiences while earning a Masters Degree in Exercise Physiology, her previous battles with depression and social isolation in her first few years as a natural bodybuilder, and how she has developed a career as a lifelong athlete and coach in various individuals sports for over the past 20+ years. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Jul 14, 2016

Alberto Nunez, Brad Loomis, and Andrea Valdez discuss what it means to be a professional physique athlete. How is a pro different from an amateur? How do you get a "pro card"? How do we treat pro athletes differently as coaches? Is it genetics or hard work that makes the difference? Is the money even "worth it"? This episode dives into these conversations and much more about professional vs. amateur athletes in the sport of natural bodybuilding. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Jul 7, 2016

The fourth of five 3DMJ Coach interviews, Jeff tells all about his personal, professional, and athletic history. He discusses his progress throughout his 30 year career as a natural bodybuilder, how 3D Muscle Journey birthed out of his personal blog and online magazine, and what he does to maintain focus and move forward as one of the top athletes in the world. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Jun 23, 2016

The third of five 3DMJ Coach interviews, Alberto tells all about his personal, professional, and athletic history. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Jun 9, 2016

The second of five 3DMJ Coach interviews, Brad Loomis tells all about his personal, professional, and athletic history. For the full video interview, show notes, and links discussed throughout in this episode, visit our site at 3DMuscleJourney.com.

Jun 3, 2016

On this week's episode Jeff Alberts, Alberto Nunez and Andrea Valdez discuss the often overlooked aspects of coaching physique athletes, and how although knowing the science and having an evidenced based approach is important, the way in which it is applied is even more critical. Coaching physique athletes is more than just adjusting macros, and [...]

May 26, 2016

To kick-off Team 3D Muscle Journey's first ever podcast, coaches Andrea Valdez and Eric Helms discuss Eric's background and how he got to where he is today. The two start their discussion covering Eric's childhood, what sports he was involved in, and how a childhood dream of working for the FBI lead him to join [...]