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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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