3D Muscle Journey
- Episodes
- 320
- Released
- every two weeks
- Latest episode
- Nov 12, 2026
About the podcast
The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ
Episodes 320
#321: Coach Brad Loomis Origins
The team’s Head of Content, Andrea Valdez, interviews coach Brad Loomis about his life, his training, coaching, and competing. How old was Brad when he picked up his first weight? How did building and racing …
Show notes
The team’s Head of Content, Andrea Valdez, interviews coach Brad Loomis about his life, his training, coaching, and competing. How old was Brad when he picked up his first weight? How did building and racing cars take him away from lifting for a while? Why and when did Brad buy his town’s local gym? What was his harsh awakening to the roll genetics play in bodybuilding? When and where did Brad meet the rest of the 3DMJ coaches? What was coaching like for Brad early on? When and why did he take a 10-year break from competing? What does Brad’s training look like at the moment? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:23- How old was Brad when he picked up his first weight?
9:57- When and why did Brad get into bodybuilding?
22:33- When and why did Brad buy his town’s local gym?
37:18- When and where did Brad meet the rest of the 3DMJ coaches?
58:09- What was coaching like for Brad early on?
1:02:31- When and why did Brad take a 10-year break from competing?
1:15:00- How does coaching feel at the moment and what does Brad’s training currently look like?
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Hypertrophy Programming For Bodybuilders (Course)- https://www.3dmusclejourney.com/hypertrophy
MASS Research Review-https://www.massmember.com/a/2147994108/23moa3bQ
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#320: Q&A Session 32
Alberto, Brad, and Brian answer audience-supplied questions about periodization, warm-up sets, coming back from injuries, recomping, competing, and more. If someone doesn’t want to compete and just wants to …
Show notes
Alberto, Brad, and Brian answer audience-supplied questions about periodization, warm-up sets, coming back from injuries, recomping, competing, and more. If someone doesn’t want to compete and just wants to build an impressive physique over time, do they need to periodize their nutrition and training? What made Brad and Alberto come to the conclusion that they were ready to compete? What criteria does a set need to meet for the coaches to count it towards their volume for the week? How often do the coaches program an intentional surplus? How do you come back from an injury and trust your body again when you are terrified of reinjuring yourself? What is the best way to prepare for your consultation with a 3DMJ coach? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- If someone doesn’t want to compete and just wants to build an impressive physique over time, do they need to periodize their nutrition and training?
8:34- How do the coaches know what works for them?
16:42- How do you know when you have enough muscle to compete?
23:16- Do the coaches count their warm-up sets towards their volume for the week?
28:28- For intermediates and beyond, is a caloric surplus necessary to add more muscle tissue?
38:24- How do you come back from an injury and trust your body again when you are terrified of reinjuring yourself?
47:44- What do the coaches talk about and do during a consultation with an athlete?
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#319: What Supplements Do You Take?
Jeff, Eric, and Brian share their perspectives on supplements, what they are currently taking, and advice for those who want to optimize all the variables in order to maximize progress. What were the coaches’ …
Show notes
Jeff, Eric, and Brian share their perspectives on supplements, what they are currently taking, and advice for those who want to optimize all the variables in order to maximize progress. What were the coaches’ first experiences with supplements? What creates the placebo effect? What actually causes a pump? What is the “supplement treadmill”? Which supplements actually work? Why is it important to have realistic expectations for the supplements you choose to take? If you’re supplementing with creatine but you don’t feel it working, does that mean it’s not working? What are the risks that come with taking a lot of supplements? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
4:26- The changing perspective on supplements in the natural-bodybuilding community
9:55- Jeff’s first experience with supplements
23:34- Brian’s first experience with supplements and how his perspective on supplements has evolved over time
32:21- How powerful the placebo effect and groupthink can be
43:16- The supplements Jeff currently takes
46:19- Having realistic expectations for the supplements you choose to take
52:29- The supplements Eric is currently taking
56:24- The risks of taking a lot of supplements
1:06:56- Remember to keep supplements in perspective
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Nutrition For Hypertrophy & Strength (Online Course)- https://www.3dmusclejourney.com/nutrition
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#318: Post-Season Blues
Alberto and Brian discuss how athletes commonly feel after their bodybuilding season is over and what you can do to get back to feeling like yourself as soon as possible. What are some strategies to help …
Show notes
Alberto and Brian discuss how athletes commonly feel after their bodybuilding season is over and what you can do to get back to feeling like yourself as soon as possible. What are some strategies to help minimize post-season blues? How normal is it to not feel like yourself physiologically after prep is over? What is the thing that most lets Brian know how recovered he is? Why do the coaches want their athletes to have other things going on while they’re prepping? What frequently stops people from gaining the weight they know they probably need to gain? Why don’t the coaches recommend reverse dieting at a slow pace after your season is over? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:44- The coaches’ first preps
11:39- How normal is it to not feel like yourself physiologically after prep is over?
21:32- The redistribution of body fat when you first start gaining weight after prep
22:44- Expect to overshoot
31:56- Post-season blues
40:32- Why gaining weight after your season is over is so important and framing to help make gaining weight easier
53:24- There is an element of experience to getting shredded
1:01:26- Additional tips
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#317: Is The Mind-Muscle Connection Overrated?
Alberto, Jeff, and Brad discuss what the mind-muscle connection is, how important it is for muscle growth, who can benefit the most from focusing on it, and what you can focus on instead. Does the speed of your …
Show notes
Alberto, Jeff, and Brad discuss what the mind-muscle connection is, how important it is for muscle growth, who can benefit the most from focusing on it, and what you can focus on instead. Does the speed of your reps matter? Why is Jeff intentional about maintaining control of the weight when he’s lifting? What are the coaches’ thoughts on stricter reps versus less-strict reps? What do the coaches think about when they’re training and the intensity of the burning sensation is building? What can you think about so that your sessions don’t feel like you’re just checking things off a list? What are some signs that an exercise is a good fit for you? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Proprioception vs. Mind-muscle connection
9:48- Why Jeff is intentional about maintaining control of the weight when he’s lifting
19:15- Stricter reps vs. Less-strict reps
30:24- More examples of how focusing too much on the mind-muscle connection can be misleading
36:47- What the coaches think about when they’re training and the intensity of the burning sensation is building
50:09- Visualization, intraset focus, and background noise
53:40- The adjustments Brad made to his back training which have led to a more muscular back
59:24- Signs that an exercise is a good fit for you
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Strength Training Anatomy (Third Edition)- https://www.amazon.com/dp/0736092269?lv=shuf&channelId=500&plpRedirect=mhFallback
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#316: Maintenance Phases in Bodybuilding
Brian, Alberto, and Brad discuss the benefits of maintenance phases, why they are sometimes superior to gaining phases, and what to consider when setting your rate-of-weight-gain goal. Why do the coaches …
Show notes
Brian, Alberto, and Brad discuss the benefits of maintenance phases, why they are sometimes superior to gaining phases, and what to consider when setting your rate-of-weight-gain goal. Why do the coaches program less intentional surpluses than they used to? What is the difference between weight maintenance and progress maintenance? Are DEXA scans helpful for programming? How do elite powerlifters put on muscle while minimizing fat gain? If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? Do the coaches ever have athletes do dreamer bulks anymore? In what situations do the coaches tend to program an intentional surplus instead of a maintenance phase? The answers to these questions and more are covered in this episode.
Timestamps
0:00- Introduction
1:32- Why the coaches program less intentional surpluses than they used to
13:43- Weight maintenance vs. Progress Maintenance
19:50- When setting up a gaining phase, consider the profit margin
30:21- If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload?
34:34- Do the coaches ever have athletes do dreamer bulks anymore?
39:00- Situations where the coaches program an intentional surplus
48:53- Are DEXA scans (and other methods that estimate body composition) helpful for programming?
58:33- The behavioral aspects and usefulness of maintenance phases
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season
3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c&t=46s
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#315: The Identity Trap of Bodybuilding
Jeff, Brian, and Brad discuss how a person’s identity as a bodybuilder can change across their training career, why it’s important to see yourself as more than just a bodybuilder, and how having a limited …
Show notes
Jeff, Brian, and Brad discuss how a person’s identity as a bodybuilder can change across their training career, why it’s important to see yourself as more than just a bodybuilder, and how having a limited identity can ultimately hold you back. What was Jeff’s relationship with bodybuilding like when he was in his 20s and why does he consider it “ugly”? What did Brad’s life look like when he was too obsessed with bodybuilding? What advice would Brian give his 16-year-old self? How can a person’s identity interfere with them being able to tone things down and have a more balanced approach? How can being hardcore actually be a symptom of being insecure? Why is it important to not tie your identity to a particular type of training? The answers to these questions and more are covered in this episode.
Timestamps
0:00- Introduction
1:39- Who is Jeff without bodybuilding?
13:02- The time in Brad’s life when he was too obsessed with bodybuilding
17:52- What Brian would tell his 16-year-old self
23:31- How a person’s identity can interfere with toning things down and taking a more balanced approach
35:53- Brad’s equalizer analogy
42:36- Sometimes you just need a break from bodybuilding
46:15- Don’t tie your identity to a particular type of training
49:02- How Jeff wears his different hats and how he views bodybuilding as a vessel
55:54- Do the coaches think bodybuilding attracts people with bigger egos, or do they think it attracts people who want to feel better about themself?
1:01:03- Strive for excellence not perfection
Selected Links From This Episode
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 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#314: Training Modifications During a Diet
Alberto, Eric, and Jeff discuss autoregulating your training while dieting and how learning to autoregulate your training is vital if you want to get the most out of yourself. How do the coaches help their …
Show notes
Alberto, Eric, and Jeff discuss autoregulating your training while dieting and how learning to autoregulate your training is vital if you want to get the most out of yourself. How do the coaches help their athletes develop the skill of being able to autoregulate their training? How can a person’s personality influence the way they autoregulate their training? How necessary are deloads? How has Eric’s opinion on deload frequency changed? Can a person develop more grit? Why is it beneficial to expose yourself to lifters who have different perspectives than you? What is the best training split? What was Alberto’s biggest lesson from his last prep? Why are “autoregulation” and “intuitive training” *not* the same thing? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:55- How the way Alberto autoregulates his training changes when he’s prepping
7:44- Jeff’s advice for beginner, intermediate, and advanced lifters
16:47- Longer-term patterns Eric has identified in his training
23:38- How Alberto helps his athletes develop the skill of being able to autoregulate their training
30:36- How Jeff helps his athletes develop the skill of being able to autoregulate their training
38:40- How Eric’s opinion on deload frequency has changed
46:31- How Eric helps his athletes develop the skill of being able to autoregulate their training
51:46- Purposely expose yourself to different perspectives
56:18- The value of good coaching
1:02:34- It’s scary to stop doing what you’ve seen success with
1:08:45- Work with your body versus trying to make it submit to you
1:11:07- “Autoregulation” and “intuitive training” are *not* the same thing
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#313: Diets For Crazy Schedules
Brad, Brian, and Alberto discuss the details that actually matter for fat loss, so you can create an eating routine that works well for you and your schedule. How many times per day do the coaches recommend …
Show notes
Brad, Brian, and Alberto discuss the details that actually matter for fat loss, so you can create an eating routine that works well for you and your schedule. How many times per day do the coaches recommend eating? Does the number of times you eat per day influence your metabolic rate? Do you have to distribute your protein evenly throughout the day? What are the coaches’ thoughts on and what is the effectiveness of intermittent fasting? What are 48-hour feeding windows and how can you use them? What advice do the coaches have around pre workout nutrition? What nutritional details matter more when you’re super lean? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- How Brad ate during prep when he used to work graveyard shifts and how he could have done it better
14:27- Meal-timing recommendations for drug-free athletes
19:08- Protein-distribution recommendations during prep
30:17- Adherence really is the base of the pyramid
34:22- The downsides of always micromanaging your nutrition
49:43- 48-hour feeding windows
55:49- Pre-workout nutrition
1:03:01- The nutritional details that matter more when you’re super lean
Selected Links From This Episode
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 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#312: The Mentality Required to Finish a Bodybuilding Prep
Brad, Jeff, and Brian discuss the mindset an athlete needs to have to successfully complete a bodybuilding prep and to feel good about the end results, whatever they are. What motivates the coaches to continue …
Show notes
Brad, Jeff, and Brian discuss the mindset an athlete needs to have to successfully complete a bodybuilding prep and to feel good about the end results, whatever they are. What motivates the coaches to continue to execute when things get hard? How does Jeff utilize comparison to make prep feel easier? Why does getting weaker not necessarily mean you’re losing muscle? Why is training in higher rep ranges when you’re depleted maybe not the best idea? Should you proactively change your training when you start prep? What is Brad’s advice on what to do to help you feel better during those times you don’t feel good about the way you look? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- How Jeff is feeling 4 days out from his show
2:43- The mindset you have to have to finish a bodybuilding prep
15:04- Trust that the reward is coming and surrender to the process
25:13- The feeling of knowing you did everything you could
29:03- How to handle the parts of prep when you don’t feel like you look good
36:51- Don’t make winning the most important thing
45:32- Why Jeff views bodybuilding as more of an art than a sport
47:16- Tips on training during prep
57:13- How Brad’s focus on effort has lowered his stress around the numbers when it comes to his training
1:00:52- A loss of performance is *normal* during prep and what to do if that’s making your training not enjoyable
1:06:50- Brad’s advice on what you can do to help you feel better during those times you don’t feel good about the way you look
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#311: Machines vs. Free Weights
The coaches discuss the pros and cons of training with machines versus free weights, what they prefer, and how the value of specific machines differs depending on what stage of your lifting career you are in …
Show notes
The coaches discuss the pros and cons of training with machines versus free weights, what they prefer, and how the value of specific machines differs depending on what stage of your lifting career you are in. How did the coaches view and utilize machines when they first started lifting? What are the downsides of starting with free weights? Which squat pattern does Brian think puts on the most muscle? Why does training to failure on a machine-based squat pattern often feel less demanding than training to failure on a barbell-based squat pattern? What are commonly underdeveloped muscles on those who only train with machines and how to prevent those muscles from becoming underdeveloped? Why aren’t all machines created equal? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- How the coaches viewed and utilized machines when they first started lifting
11:33- The argument against free weights & The argument against machines
35:27- The cost of biasing a muscle when performing a compound exercise
40:24- Learning how to use machines to work around injuries
46:09- The value of specific machines for intermediate versus advanced lifters
51:11- The coaches’ top free-weight highlights from their lifting careers
1:02:39- Some of the coaches’ favorite machines
Selected Links From This Episode
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 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#310: Q&A Session 31
Brad, Eric, and Alberto answer seven audience-supplied nutrition and training questions. What are good strategies for hitting your protein goal if you’re in a gaining phase and your appetite is making it …
Show notes
Brad, Eric, and Alberto answer seven audience-supplied nutrition and training questions. What are good strategies for hitting your protein goal if you’re in a gaining phase and your appetite is making it difficult for you to eat enough? Is it possible to grow your glutes without significantly growing your quads or hamstrings? At what point should you end a bulk? Is it possible to gain muscle eating at maintenance? Is it possible to gain muscle eating in a deficit? How do the coaches track their training when doing lengthened partials and drop sets? What is the best way to eat and track when you’re in situations where precise tracking isn’t possible? The answers to these questions and more are covered in this episode.
Timestamps
0:00- Introduction
1:12- Strategies for hitting your protein goal in a gaining phase if your appetite is making it difficult for you to eat enough
11:11- Is it possible to grow your glutes without significantly growing your quads or hamstrings?
18:51- At what point do you pull the plug on a bulk? Is it based on a specific body fat percentage or do you wait until gym performance stalls out?
36:33- How do the coaches track their training when doing lengthened partials and drop sets?
46:25- Strategies for breaking through a plateau on an exercise & What to do if you get very strong on an exercise and start to become intimidated by the weight
56:50- What is the best way to eat and track when you’re in situations where precise tracking isn’t possible?
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Nutrition For Hypertrophy And Strength (Online Course)- https://www.3dmusclejourney.com/nutrition
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#309: Recreational Drugs & Bodybuilding
Brad, Alberto, and Brian discuss how common drugs and alcohol can negatively interfere with your bodybuilding goals and what you can do to minimize their negative effects. What are Brad’s experiences with …
Show notes
Brad, Alberto, and Brian discuss how common drugs and alcohol can negatively interfere with your bodybuilding goals and what you can do to minimize their negative effects. What are Brad’s experiences with smoking weed and nicotine? What does Brian’s and Alberto’s relationship with and use of nicotine look like? Would Alberto say quitting drinking has been worth it? Can someone drink alcohol and still get shredded? Does a small amount of alcohol provide any health benefits? How can you consume alcohol and still stay on track with your goals? What are the pros of recreational drugs and alcohol? How does marijuana use affect progress? When are good times to get off caffeine/preworkouts? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:23- Brad’s experiences with smoking weed and nicotine
5:10- Brian’s and Alberto’s relationship with and use of nicotine
11:34- Alcohol
17:28- How to consume alcohol while still staying on track with your goals
28:40- Myths about alcohol
35:10- How marijuana use affects progress
40:58- Caffeine & Preworkouts
55:07- Be careful what you take!
1:02:26- Final thoughts
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
3DMJ Podcast Episode #249: The Hidden Risks of Supplements- https://www.youtube.com/watch?v=0dxRo582uhM
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#308: Building Your Own Bodybuilding Team
Brian, Jeff, and Brad discuss how to build a good support system so you can maximize your rate of progress and have fun doing it. What is the origin story of 3D Muscle Journey? How do you communicate what …
Show notes
Brian, Jeff, and Brad discuss how to build a good support system so you can maximize your rate of progress and have fun doing it. What is the origin story of 3D Muscle Journey? How do you communicate what you’re doing and what your goals are so that your support system knows how to support you? What are the benefits of sharing your bodybuilding journey versus bodybuilding in isolation? When prepping an athlete, what else do the coaches focus on besides getting them lean? How far in advance do the coaches recommend telling others that you’re prepping? Where are good places to meet like-minded bodybuilders? Why is a person’s support system such an influential factor in their success? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:37- How to communicate what you’re doing and what your goals are
6:30- Social media can be a good place to find community
10:48- The origin of 3D Muscle Journey
21:08- You also have to support the people in your support system
30:42- How far in advance the coaches recommend telling others that you’re prepping
37:11- Being able to do what you love doing for a long time
45:14- What Brian needs for support as an athlete
54:07- The benefits of living what you coach
1:06:23- The benefits of sharing your bodybuilding journey versus bodybuilding in isolation
1:09:54- Having a motivating gym atmosphere to help you get the most out of yourself
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#307: Do I Have to Learn Programming to Get Jacked?
Brian, Alberto, and Jeff discuss how much you need to know about programming in order to make continued progress. What did the coaches focus on when they first started lifting? How important is effort for …
Show notes
Brian, Alberto, and Jeff discuss how much you need to know about programming in order to make continued progress. What did the coaches focus on when they first started lifting? How important is effort for making progress? What is more important, working hard or a more optimal program? What advice to the coaches have for novice lifters when it comes to how to go about their training? What movement patterns do the coaches want their athletes to become proficient at? When is an appropriate time for someone to start dialing in their reps in reserve? What are some common flaws the coaches see in people’s programs? What do the coaches recommend doing before making an adjustment to your program? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:21- What did the coaches focus on when they first started lifting?
12:09- A C- program with A+ effort will take you further than an A+ program with C- effort
14:51- The beauty of a simple plan
22:59- Start with a balanced program
28:18- Audit your exercises that are the most fatiguing before determining volume
31:25- Movement patterns the coaches want their athletes to become proficient at
39:30- When the coaches think it’s an appropriate time for someone to start dialing in their reps in reserve
47:40- Build a positive relationship with training hard
54:10- Get rid of the noise so you can identify what works for you
59:11- Observe and be patient
1:03:54- Learn the fundamentals first and then build
Selected Links From This Episode
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 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#306: How Much Does Food Quality Matter?
Brad and Alberto discuss why it’s important to look beyond the calorie and macronutrient content of foods if you want to get the most out of your bodybuilding lifestyle. Have the coaches noticed a correlation …
Show notes
Brad and Alberto discuss why it’s important to look beyond the calorie and macronutrient content of foods if you want to get the most out of your bodybuilding lifestyle. Have the coaches noticed a correlation between food quality and how the body performs and recovers? How does focusing on food quality make prep easier, more enjoyable, and lead to a faster recovery after prep? What nutrition recommendations around food quality do the coaches have for those who are bulking? Is it okay to just eat for taste sometimes? How does the law of diminishing returns apply to eating? As long as he is still hitting his macronutrient targets, can Alberto get just as lean even if he’s not focusing on food quality? The answers to these questions plus many more are covered in this episode.
Timestamps
0:00- The fitness community is finally finding balance
4:15- Have the coaches noticed a correlation between food quality and how the body performs and recovers?
12:03- Your health is important
15:47- Just focusing on hitting your macronutrient goals during prep versus also focusing on food quality
31:03- A starting spot for those who want to improve the quality of their diet
33:52- Nutrition recommendations for bulking
45:06- The law of diminishing returns
49:15- The satisfaction of overcoming something hard
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Hunger-Fullness Scale- https://www.youtube.com/watch?v=fCEHvGVxrlI
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#305: Periodization for Bodybuilders
Brian, Eric, and Brad discuss the misconceptions and utility behind using periodization to help maximize muscular hypertrophy. How important is periodization for muscular hypertrophy? How is periodization …
Show notes
Brian, Eric, and Brad discuss the misconceptions and utility behind using periodization to help maximize muscular hypertrophy. How important is periodization for muscular hypertrophy? How is periodization different from programming adjustments? Is there a way to sequence your training that maximizes hypertrophy? How do the coaches typically adjust an athlete’s training program from mesocycle to mesocycle? What are the most-common constraints to hypertrophy in the real world? Does research suggest that variation may help increase muscular hypertrophy? What are good reasons for replacing an exercise in your program? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- The definition of periodization and how it’s different from programming adjustments
8:20- Is there a way to sequence your training that maximizes hypertrophy?
18:36- Ways the coaches adjust programming from mesocycle to mesocycle and why they make those adjustments
34:27- The value and roles of education and coaching
40:53- Flexible, enjoyable, and realistic
57:00- The most-common constraints to muscular hypertrophy in the real world
1:02:12- Variation is probably a good thing
1:05:50- Example starting structures
1:09:23- Hiding behind variation
1:18:44- Make sure to audit your approach
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Hypertrophy Programming For Bodybuilders (Online Course)- https://www.3dmusclejourney.com/hypertrophy
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#304: How to Build a Training Day
Jeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexibility there is when it comes to how you …
Show notes
Jeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexibility there is when it comes to how you structure your sessions. In what situations can it be beneficial to do isolation exercises before compound exercises? What are the coaches’ thoughts on active recovery days? What are Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill? How can you manage your total volume if you like doing a lot of different exercises? What have the coaches observed is the sweet spot when it comes to number of sets per exercise? If the coaches were to build a *perfect* training day for a robot, what would it look like? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:03- Situations where it can be beneficial to do isolation exercises before compound exercises
19:45- Structuring your split based on how many days you can train per week
23:53- How the coaches build a microcycle of training for themselves and their athletes
40:07- How to manage your total volume if you like doing a lot of different exercises
47:33- Recommendations for preserving rep quality
52:33- Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill
54:31- If the coaches were to build a *perfect* training day for a robot, what would it look like?
1:11:02- Programming tips for older individuals
1:13:26- Programming tips for those who have a lagging body part they would really like to improve
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Hypertrophy Programming For Bodybuilders (Online Course)- https://www.3dmusclejourney.com/hypertrophy
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#303: Who Still Counts Macros?
Brian, Alberto, and Jeff discuss the pros and cons of, “If It Fits Your Macros” (IIFYM), why it’s not the cure-all the fitness community wanted it to be, and how the coaches manage their nutrition instead. Why …
Show notes
Brian, Alberto, and Jeff discuss the pros and cons of, “If It Fits Your Macros” (IIFYM), why it’s not the cure-all the fitness community wanted it to be, and how the coaches manage their nutrition instead. Why was IIFYM such a big deal? What did the coaches’ eating look like before IIFYM? What were their early experiences with IIFYM? What are the downsides of having very precise macronutrient targets? How do the coaches start the process of educating their athletes about nutrition? Why does Jeff sometimes assign a fat limit? What advice do the coaches have on setting your macronutrient and/or calorie ranges? What are some of the coaches top IIFYM foods? The answers to all of these questions and more are covered in this episode.
Timestamps
0:00- What the coaches’ eating looked like before, and their early experiences with, “If It Fits Your Macros” (IIFYM)
15:21- Having precise macronutrient targets is actually quite restrictive
24:35- Why IIFYM was such a big deal
27:46- How the coaches start the process of educating their athletes about nutrition
39:50- What is the lowest-hanging fruit you’ve missed?
45:14- Focus on your calorie and protein intake
52:04- Advice on setting your macronutrient and/or calorie ranges
55:52- There is life after bodybuilding
1:00:01- The coaches’ top IIFYM foods
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Nutrition For Hypertrophy And Strength (Online Course)- https://www.3dmusclejourney.com/nutrition
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#302: Stress Management for Bodybuilders
Brad, Alberto, and Jeff discuss strategies they use to manage stress, and how they program for themselves and their athletes based on life stress at the time. What do the coaches do to help ensure they get good …
Show notes
Brad, Alberto, and Jeff discuss strategies they use to manage stress, and how they program for themselves and their athletes based on life stress at the time. What do the coaches do to help ensure they get good sleep? What can you do to improve your sleep quality and quantity? Why is it important to prioritize resting from your work and bodybuilding? How can you undulate your volume based on your schedule? What does advanced bodybuilding look like? What can you do if you’re plateaued on an exercise where you are using double progression? Why is Jeff currently lifting two times per day? What does his setup look like? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- The negative effects of poor sleep
3:07- Why Alberto decided to improve his sleep and the benefits he’s experienced from doing so
8:13- Strategies for improving your sleep quality and quantity
21:21- Prioritize resting from your work and bodybuilding
31:48- Undulate your workload
37:30- What advanced bodybuilding looks like
40:40- What you can do if you’re plateaued on an exercise where you are using double progression
46:41- Why Jeff is currently lifting two times per day
51:34- Deep thinking vs. Long thinking
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#301: Our Biggest Bodybuilding Lessons of 2025
Brian, Alberto, Jeff, and Brad discuss what they learned in 2025, how so many different approaches work for hypertrophy, and the things people commonly miss in their quest to be optimal that are making them …
Show notes
Brian, Alberto, Jeff, and Brad discuss what they learned in 2025, how so many different approaches work for hypertrophy, and the things people commonly miss in their quest to be optimal that are making them suboptimal. Can cheat meals sometimes be an effective strategy to use during a fat-loss phase? How has Alberto been getting himself to eat more vegetables? How has the way Brian chooses exercises for his athletes changed over time? Are exercises that are more stable better for hypertrophy? What problems can happen when someone is doing too much volume when there is a high degree of tension in a lengthened position? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
2:15- You don’t have to be optimal to make progress
16:16- Cheat meals & How Alberto has been getting himself to eat more vegetables
22:05- The importance of community
37:17- Meet people at your gym
45:20- How the way Brian chooses exercises for his athletes has changed over time
52:41- How do we even know what optimal is?
1:02:18- How much do the small details actually matter?
1:07:47- What Brad learned in 2025
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Hypertrophy Programming For Bodybuilders Course- https://www.3dmusclejourney.com/hypertrophy
3DMJ Podcast Episode #275: Why You Should Gamify Your Gains-https://www.youtube.com/watch?v=bY0aceDpeVE
WNBF Worlds Contest Prep Survey Results- https://www.youtube.com/watch?v=kzomyA72U2U
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#300: Q&A Session 30
Brad, Alberto, and Brian answer audience-supplied questions about pre-workout nutrition, rest periods, belt squats vs. barbell squats, muscle maturity, sleep hygiene, volume, weekly calorie targets, and more …
Show notes
Brad, Alberto, and Brian answer audience-supplied questions about pre-workout nutrition, rest periods, belt squats vs. barbell squats, muscle maturity, sleep hygiene, volume, weekly calorie targets, and more. What do the coaches consume before and during workouts when they train in the morning? What is the coaches’ advice for those who keep having unsuccessful fat loss phases? If you are struggling with cravings, hunger, and/or feeling deprived during a fat-loss phase, what can help? Are belt squats better than barbell squats and leg press for a bodybuilder? If the coaches could only do overhead pressing or lateral raises, which would they choose? What advice do the coaches have for those whose sleep is very negatively affected when they are in a calorie deficit? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Tips for pre-workout meals during prep for athletes who train first thing in the morning
8:22- How long is too long to rest between sets?
14:02- If you are struggling with cravings, hunger, and/or feeling deprived during a fat-loss phase, what can help?
26:52- Are belt squats better than barbell squats and leg press for bodybuilders?
36:35- What is muscle maturity? Is it something only older lifters get?
43:47- Do the coaches include overhead pressing and lateral raises in all of their athletes’ training programs? If the coaches could only do overhead pressing or lateral raises, which would they choose?
53:03- What advice do the coaches have for those whose sleep is very negatively affected when they are in a calorie deficit?
1:03:05- How do the coaches get their clients to buy into doing less?
1:12:00- Do the coaches ever give clients a weekly calorie target instead of a daily calorie target?
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#299: How to Fast-Track Fat Loss
Jeff, Brian, and Brad share their opinions on and the times and places for aggressive fat-loss phases. If someone has a lot of fat to lose, can they be more aggressive with their calorie deficit? Does Jeff …
Show notes
Jeff, Brian, and Brad share their opinions on and the times and places for aggressive fat-loss phases. If someone has a lot of fat to lose, can they be more aggressive with their calorie deficit? Does Jeff personally run aggressive fat-loss phases? What is Brian’s advice to someone who wants to lose weight quickly? Why do the coaches usually recommend a more conservative approach when it comes to fat loss? What are the pitfalls of aggressive fat-loss phases? What can you do to make being hungry easier? What is the role of physical activity in fat loss? What is the coaches’ advice on running fat-loss phases for those who have big bodybuilding goals? The answers to these questions and more are covered in this episode.
Timestamps
0:00- Introduction
1:41- Jeff’s opinion on aggressive fat-loss phases
3:54- Brian’s advice to someone who wants to lose weight quickly
10:02- The coaches’ advice on running fat-loss phases for those who have big bodybuilding goals
26:02- Too much too fast
30:45- Strategies for creating a calorie deficit
38:48- Get habits and structure in place to support your goals
45:45- Fat-loss skills and habits
52:29- The mentality of getting to single-digit body fat
55:39- How physical activity can help
58:53- Final advice for those considering running an aggressive cut
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Thanks for listening to The 3D Muscle Journey Podcast 💪
GET COACHING AND COURSES - https://www.3dmusclejourney.com/
Watch our show on YouTube - https://www.youtube.com/team3dmj
#298: What Does “Evidence-Based” Even Mean?
Brad, Alberto, Jeff, and Brian discuss different types of evidence, where to get them, how to use them, and the problem with relying too much on one type of data. Who do the coaches learn from? When do the …
Show notes
Brad, Alberto, Jeff, and Brian discuss different types of evidence, where to get them, how to use them, and the problem with relying too much on one type of data. Who do the coaches learn from? When do the coaches go against science-based recommendations? What is the difference between outcome data and mechanistic data? Why do the coaches caution against being “anti bro”? Who are science-based recommendations for? What is the problem with purely science-based lifting? Which types of evidence do the coaches use to program their own and their athletes’ training? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Post-workout anabolic window
3:06- Alberto’s take on evidence-based recommendations and who he learns from
8:52- Jeff’s take on evidence-based recommendations
15:26- Brian’s take on where to get and how to use evidence-based recommendations
23:26- How relying too much on one type of data (including science-based!) can result in less progress
36:07- Who science-based recommendations are for
49:12- There is a lot of room for customization
1:06:52- The different types of evidence 3D Muscle Journey uses
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Learning From Dirty Jobs- https://www.youtube.com/watch?v=IRVdiHu1VCc
The Muscle & Strength Pyramids- https://muscleandstrengthpyramids.com
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
#297: Verbal and Mental Cues for Lifting
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 …
Show notes
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
#296: How Much Consistency Is Required for Progress?
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 …
Show notes
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
#295: Why Do You Stay Natural?
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 …
Show notes
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
#294: The Biggest Mistakes Among Intermediate Bodybuilders
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 …
Show notes
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
#293: When to Bulk, Cut, or Maintain
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? …
Show notes
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
#292: Competition Day Coaching
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 …
Show notes
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
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