Eric, Brad, and Amanda go over what post contest blues are, why they happen, and what you can do about them. Is it natural to have post contest blues after a show or after your season ends? When have Brad and Eric experienced post contest blues? What did they look and feel like for them? How can you prepare yourself or your athletes for the end of prep? How do Brad and Eric respond when one of their athletes is disappointed with their placing? What can you do to help you get past your post contest blues. How can accepting your situation be beneficial?  The answers to these questions and more are covered in this episode.  Timestamps 0:00- Introduction 1:41- When the coaches have personally experienced post contest blues and when they've seen their athletes experience them 18:07- What post contest blues look and feel like for Brad and Eric 33:21- How the coaches prepare their athletes for post contest blues 53:31- How accepting your situation can be beneficial 1:06:23- Final thoughts   Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Amanda's Email- amirizo027@gmail.com Amanda's Instagram- @rizo_amanda_ Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #236: Post Contest Blues appeared first on 3D Muscle Journey.

Eric, Brad, and Amanda go over what post contest blues are, why they happen, and what you can do about them. Is it natural to have post contest blues after a show or after your season ends? When have Brad and Eric experienced post contest blues? What did they look and feel like for them? How can you prepare yourself or your athletes for the end of prep? How do Brad and Eric respond when one of their athletes is disappointed with their placing? What can you do to help you get past your post contest blues. How can accepting your situation be beneficial? The answers to these questions and more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 1:41- When the coaches have personally experienced post contest blues and when they've seen their athletes experience them 18:07- What post contest blues look and feel like for Brad and Eric 33:21- How the coaches prepare their athletes for post contest blues 53:31- How accepting your situation can be beneficial 1:06:23- Final thoughts <h2>Selected Links From This Episode</h2> Coaching By Team 3DMJ- <a href="https://3dmusclejourney.com/coaching/" rel="nofollow" target="_blank">https://3dmusclejourney.com/coaching/</a> Amanda's Email- amirizo027@gmail.com Amanda's Instagram- @rizo_amanda_ Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/236/" rel="nofollow" target="_blank">#236: Post Contest Blues</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#236: Post Contest Blues

Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Why is it important to have clarity on your motives and goals before you begin prep? What do the coaches like to educate their athletes on before they begin and as they go through prep? Should you expect prep to suck the whole time? Why is it important to let your loved ones know that you're prepping? What should you do when you don't have access to the foods you normally eat? How should you go about eating homemade food prepared by others when you're prepping? Is it okay to eat food prepared by others and drink alcohol during prep? The answers to these questions and many more are covered in this episode. Timestamps 0:00- What the coaches feel like an athlete needs to know and have done before they do their first prep 33:01- Make sure you know yourself 40:04- When you don't have access to the foods you normally eat and eating homemade food prepared by others during prep 52:11- Share but don't overshare 56:43- Prep doesn't need to suck the entire time 1:02:17- Final thoughts  Selected Links From This Episode Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #228: Becoming A Self-Aware Competitor- https://www.youtube.com/watch?v=DjuwhLyNaqo THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #235: Do This Before You Prep appeared first on 3D Muscle Journey.

Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Why is it important to have clarity on your motives and goals before you begin prep? What do the coaches like to educate their athletes on before they begin and as they go through prep? Should you expect prep to suck the whole time? Why is it important to let your loved ones know that you're prepping? What should you do when you don't have access to the foods you normally eat? How should you go about eating homemade food prepared by others when you're prepping? Is it okay to eat food prepared by others and drink alcohol during prep? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- What the coaches feel like an athlete needs to know and have done before they do their first prep 33:01- Make sure you know yourself 40:04- When you don't have access to the foods you normally eat and eating homemade food prepared by others during prep 52:11- Share but don't overshare 56:43- Prep doesn't need to suck the entire time 1:02:17- Final thoughts <h2>Selected Links From This Episode</h2> Prep Positioning (Vault Course)- <a href="https://www.3dmjvault.com/courses/prep-positioning" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/prep-positioning</a> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> 3DMJ Podcast Episode #228: Becoming A Self-Aware Competitor- <a href="https://www.youtube.com/watch?v=DjuwhLyNaqo" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=DjuwhLyNaqo</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/235/" rel="nofollow" target="_blank">#235: Do This Before You Prep</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#235: Do This Before You Prep

Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life after competing. When might you *not* want to compare yourself against yourself? Why did Alberto start bodybuilding and why is he still competing? What is Jeff's definition of a bodybuilder? What are sources of motivation for continuing to compete after you've hit your peak? Do you have to have a specific  why  all the time? Why is Jeff still competing? When will he know it's time to retire from competitive bodybuilding? What is he going to do after he stops competing? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:03- Your  why  for competing changes over time 13:53- The skill of focusing on the present 24:52- You won't have regrets if you know you reached your peak 37:00- Looking at prep as a game of refinement 40:11- Why Alberto started bodybuilding and why he still competes 44:34- Jeff's definition of a bodybuilder 46:57- Life after competing   Selected Links From This Episode The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #234: When Is Your Bodybuilding Career Over? appeared first on 3D Muscle Journey.

Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life after competing. When might you *not* want to compare yourself against yourself? Why did Alberto start bodybuilding and why is he still competing? What is Jeff's definition of a bodybuilder? What are sources of motivation for continuing to compete after you've hit your peak? Do you have to have a specific why all the time? Why is Jeff still competing? When will he know it's time to retire from competitive bodybuilding? What is he going to do after he stops competing? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:03- Your why for competing changes over time 13:53- The skill of focusing on the present 24:52- You won't have regrets if you know you reached your peak 37:00- Looking at prep as a game of refinement 40:11- Why Alberto started bodybuilding and why he still competes 44:34- Jeff's definition of a bodybuilder 46:57- Life after competing <h2>Selected Links From This Episode</h2> The Vault Quick Start Guide (Vault Course)- <a href="https://www.3dmjvault.com/courses/quick-start-guide" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/quick-start-guide</a> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/234/" rel="nofollow" target="_blank">#234: When Is Your Bodybuilding Career Over?</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#234: When Is Your Bodybuilding Career Over?

Brad, Jeff and Nick discuss the benefits of making your training more efficient and how to do so. What strategies can you utilize to make your training more efficient? From a programming perspective, how can one incorporate a new strategy they are wanting to try? What gave Jeff a sense of security when it came to reducing the amount of isolation exercises he was doing? What is the difference between an efficient program and a minimalist program? In what scenario could switching to a minimalist program and rebuilding be beneficial? The answers to these questions and many more are covered in this episode. Timestamps 0:00- The coaches' thoughts on efficiency 18:06- High-quality sets, thinking long-term, and more is not always better 27:47- The benefits of being efficient with your training 36:49- Efficiency does not equal minimalism 40:14- How to get more efficient with your training 59:25- Making things outside of the gym more efficient 1:12:00- How to incorporate a new strategy 1:17:48- Switching to a minimalist program  Selected Links From This Episode The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Nick's Website- https://www.strengthtogetheronline.com  Nick's Instagram- @nicklicameli  Nick's YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #233: Is Inefficient Training Holding You Back? appeared first on 3D Muscle Journey.

Brad, Jeff and Nick discuss the benefits of making your training more efficient and how to do so. What strategies can you utilize to make your training more efficient? From a programming perspective, how can one incorporate a new strategy they are wanting to try? What gave Jeff a sense of security when it came to reducing the amount of isolation exercises he was doing? What is the difference between an efficient program and a minimalist program? In what scenario could switching to a minimalist program and rebuilding be beneficial? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- The coaches' thoughts on efficiency 18:06- High-quality sets, thinking long-term, and more is not always better 27:47- The benefits of being efficient with your training 36:49- Efficiency does not equal minimalism 40:14- How to get more efficient with your training 59:25- Making things outside of the gym more efficient 1:12:00- How to incorporate a new strategy 1:17:48- Switching to a minimalist program <h2>Selected Links From This Episode</h2> The Vault Quick Start Guide (Vault Course)- <a href="https://www.3dmjvault.com/courses/quick-start-guide" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/quick-start-guide</a> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> Nick's Website- <a href="https://www.strengthtogetheronline.com" rel="nofollow" target="_blank">https://www.strengthtogetheronline.com</a> Nick's Instagram- @nicklicameli Nick's YouTube Channel- <a href="https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured" rel="nofollow" target="_blank">https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/233/" rel="nofollow" target="_blank">#233: Is Inefficient Training Holding You Back?</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#233: Is Inefficient Training Holding You Back?

Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform. Why does the barbell bench press result in better pec development for some than others? Why does the barbell back squat result in better quad development for some than others? What is the purpose behind different variations of the big 3? What is  varied practice  and how can it help you become a better lifter? What is  contextual interference  and how can it help you become a better lifter? How much specific work (in terms of both load and volume) does a powerlifter really need to maintain or develop the motor control element of strength for a specific exercise? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:17- Specificity &amp; Exercise Selection 22:42- Focus on what *you* need 29:48- Varied Practice &amp; Contextual Interference 40:12- Where a novice and advanced lifter's time would be best spent 52:22- Longevity &amp; Injury Rates 1:02:18- Summary  Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #232: Powerlifting: Beyond The Big 3 appeared first on 3D Muscle Journey.

Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform. Why does the barbell bench press result in better pec development for some than others? Why does the barbell back squat result in better quad development for some than others? What is the purpose behind different variations of the big 3? What is varied practice and how can it help you become a better lifter? What is contextual interference and how can it help you become a better lifter? How much specific work (in terms of both load and volume) does a powerlifter really need to maintain or develop the motor control element of strength for a specific exercise? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:17- Specificity &amp; Exercise Selection 22:42- Focus on what *you* need 29:48- Varied Practice &amp; Contextual Interference 40:12- Where a novice and advanced lifter's time would be best spent 52:22- Longevity &amp; Injury Rates 1:02:18- Summary <h2>Selected Links From This Episode</h2> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/232/" rel="nofollow" target="_blank">#232: Powerlifting: Beyond The Big 3</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#232: Powerlifting: Beyond The Big 3

Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show. What can you do to help keep your stress low the day before your show? How accurate are competition-day schedules? What tips do the coaches have regarding when and how to shave? What do the coaches recommend doing if your tan starts running or dripping while you're on stage? Does your demeanor on stage affect your placing? How should you deal with a placing you don't agree with? The answers to these questions and many more are covered in this episode.  Timestamps 0:00- Introduction 1:59- Show-day schedules aren't always accurate 13:29- How to keep stress low the day before your show 21:29- Shaving tips 29:19- Get a pump, don't train 31:28- Everyone is in the same boat 39:12- What the coaches do when they are in a situation where something is going wrong 42:21- Don't worry about your placing 54:54- Your demeanor on stage 1:06:34- Dealing with a placing you don't agree with  Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #231: Keeping Your Cool On Show Day appeared first on 3D Muscle Journey.

Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show. What can you do to help keep your stress low the day before your show? How accurate are competition-day schedules? What tips do the coaches have regarding when and how to shave? What do the coaches recommend doing if your tan starts running or dripping while you're on stage? Does your demeanor on stage affect your placing? How should you deal with a placing you don't agree with? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 1:59- Show-day schedules aren't always accurate 13:29- How to keep stress low the day before your show 21:29- Shaving tips 29:19- Get a pump, don't train 31:28- Everyone is in the same boat 39:12- What the coaches do when they are in a situation where something is going wrong 42:21- Don't worry about your placing 54:54- Your demeanor on stage 1:06:34- Dealing with a placing you don't agree with <h2>Selected Links From This Episode</h2> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/231/" rel="nofollow" target="_blank">#231: Keeping Your Cool On Show Day</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#231: Keeping Your Cool On Show Day

Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming, and more. What are signs that your training sessions might be too long? If you're feeling sore, is it better to push yourself to train or wait until you're less sore? What should you do with your calorie intake during a deload? How long can you build muscle on maintenance calories? When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can? How can you increase your grip strength for deadlifts? The answers to these questions plus many more are covered in this episode.   Timestamps 0:00- Introduction 2:23- Is 2 hours too long in the gym? 8:10- Ways to increase your calorie intake if you're struggling to eat enough 15:15- If you're feeling sore, from a hypertrophy standpoint, is it better to go ahead and push yourself to train or wait until you feel less sore? 26:46- What should you do with your calorie intake during a deload? 40:42- When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can? 49:08- How long can you build muscle on maintenance calories? 59:12- If you're super fatigued after a leg day, is it better to split that session up into smaller sessions? 1:05:21- Mini-bulk and mini-cut cycles vs. Maingaining 1:15:29- How to increase grip strength for deadlifts 1:22:35- What are 3 things the coaches have changed their mind on in the past year?  Selected Links From This Episode 3DMJ Case Study Q&amp;A Submission Form- https://3dmusclejourney.com/case-study-app/ 3DMJ YouTube Channel- https://www.youtube.com/@Team3DMJ Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros 3DMJ Podcast Episode #227: Should You Train At Long Muscle Lengths?- https://www.youtube.com/watch?v=PyGqfIYYN3A&amp;t=1s Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #230: Q&amp;A Session 23 appeared first on 3D Muscle Journey.

Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming, and more. What are signs that your training sessions might be too long? If you're feeling sore, is it better to push yourself to train or wait until you're less sore? What should you do with your calorie intake during a deload? How long can you build muscle on maintenance calories? When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can? How can you increase your grip strength for deadlifts? The answers to these questions plus many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:23- Is 2 hours too long in the gym? 8:10- Ways to increase your calorie intake if you're struggling to eat enough 15:15- If you're feeling sore, from a hypertrophy standpoint, is it better to go ahead and push yourself to train or wait until you feel less sore? 26:46- What should you do with your calorie intake during a deload? 40:42- When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can? 49:08- How long can you build muscle on maintenance calories? 59:12- If you're super fatigued after a leg day, is it better to split that session up into smaller sessions? 1:05:21- Mini-bulk and mini-cut cycles vs. Maingaining 1:15:29- How to increase grip strength for deadlifts 1:22:35- What are 3 things the coaches have changed their mind on in the past year? <h2>Selected Links From This Episode</h2> 3DMJ Case Study Q&amp;A Submission Form- <a href="https://3dmusclejourney.com/case-study-app/" rel="nofollow" target="_blank">https://3dmusclejourney.com/case-study-app/</a> 3DMJ YouTube Channel- <a href="https://www.youtube.com/@Team3DMJ" rel="nofollow" target="_blank">https://www.youtube.com/@Team3DMJ</a> Personalizing Your Program (Vault Course)- <a href="https://www.3dmjvault.com/courses/personalizing-your-program" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/personalizing-your-program</a> Calculating Your Macros (Vault Course)- <a href="https://www.3dmjvault.com/courses/calculating-your-macros" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/calculating-your-macros</a> 3DMJ Podcast Episode #227: Should You Train At Long Muscle Lengths?- <a href="https://www.youtube.com/watch?v=PyGqfIYYN3A&amp;t=1s" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=PyGqfIYYN3A&amp;t=1s</a> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/230/" rel="nofollow" target="_blank">#230: Q&amp;A Session 23</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#230: Q&A Session 23

Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens. What is one factor that research shows predicts binge eating? What can you do to help prevent yourself from overeating? What should you do after you overeat? Do the coaches have their athletes and clients reduce their calorie intake for a few days after they overeat? Why is it important to retrace your steps after you binge? What can you do if you're anxious about eating out? Is it normal to overeat at times? Is it okay to eat food simply because it tastes good?  The answers to these questions and many more are covered in this episode.  Timestamps 0:00- Introduction 1:41- Binge eating disorder 3:10- Does Alberto think as many athletes slip up on their diet as they did 10 years ago? 7:47- How Steve helps his clients prevent episodes of overeating 15:57- Dealing with stress when you're dieting and slowing down your thinking 22:19- Does Alberto have his athletes reduce their calorie intake for a few days after they binge? 29:18- What is Steve's advice to his clients after they overeat? 34:44- It's okay to eat food simply because it tastes good and it's normal to overeat sometimes 57:24- Did you actually even binge? 59:57- Final strategies   Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #164: Why Bodybuilders Binge- https://www.youtube.com/watch?v=hvbgNWvX8Fs Steve's Website- http://stevetaylorrd.com Steve's Instagram- @stevetaylorRD Steve's YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve's Facebook Page- https://www.facebook.com/stevetaylorRD THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #229: What To Do When You “Mess Up” Your Diet appeared first on 3D Muscle Journey.

Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens. What is one factor that research shows predicts binge eating? What can you do to help prevent yourself from overeating? What should you do after you overeat? Do the coaches have their athletes and clients reduce their calorie intake for a few days after they overeat? Why is it important to retrace your steps after you binge? What can you do if you're anxious about eating out? Is it normal to overeat at times? Is it okay to eat food simply because it tastes good? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 1:41- Binge eating disorder 3:10- Does Alberto think as many athletes slip up on their diet as they did 10 years ago? 7:47- How Steve helps his clients prevent episodes of overeating 15:57- Dealing with stress when you're dieting and slowing down your thinking 22:19- Does Alberto have his athletes reduce their calorie intake for a few days after they binge? 29:18- What is Steve's advice to his clients after they overeat? 34:44- It's okay to eat food simply because it tastes good and it's normal to overeat sometimes 57:24- Did you actually even binge? 59:57- Final strategies <h2>Selected Links From This Episode</h2> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> 3DMJ Podcast Episode #164: Why Bodybuilders Binge- <a href="https://www.youtube.com/watch?v=hvbgNWvX8Fs" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=hvbgNWvX8Fs</a> Steve's Website- <a href="http://stevetaylorrd.com" rel="nofollow" target="_blank">http://stevetaylorrd.com</a> Steve's Instagram- @stevetaylorRD Steve's YouTube- <a href="https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ" rel="nofollow" target="_blank">https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ</a> Steve's Facebook Page- <a href="https://www.facebook.com/stevetaylorRD" rel="nofollow" target="_blank">https://www.facebook.com/stevetaylorRD</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/229/" rel="nofollow" target="_blank">#229: What To Do When You “Mess Up” Your Diet</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#229: What To Do When You “Mess Up” Your Diet

Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing. What can you do if you're nervous about posing? What are the benefits of having a set competition date versus an open-ended timeline? How can you be less nervous on game day? When is it time to bail on a prep? Do the coaches think it's important to know *why* you want to compete and *why* you want to win a pro card? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 11:45- Looping 18:58- What to do if you're nervous about posing 22:41- When to bail on a prep 26:54- How the coaches define a successful prep for themselves 39:13- Competing against others vs. Competing against yourself 45:21- Being prepared, competitiveness, and failure 55:44- Other people's opinions 59:36- Dealing with game-day nerves   Selected Links From This Episode Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program Amanda's Email- amirizo027@gmail.com Amanda's Instagram- @rizo_amanda_ THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #228: Becoming A Self-Aware Competitor appeared first on 3D Muscle Journey.

Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing. What can you do if you're nervous about posing? What are the benefits of having a set competition date versus an open-ended timeline? How can you be less nervous on game day? When is it time to bail on a prep? Do the coaches think it's important to know *why* you want to compete and *why* you want to win a pro card? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 11:45- Looping 18:58- What to do if you're nervous about posing 22:41- When to bail on a prep 26:54- How the coaches define a successful prep for themselves 39:13- Competing against others vs. Competing against yourself 45:21- Being prepared, competitiveness, and failure 55:44- Other people's opinions 59:36- Dealing with game-day nerves <h2>Selected Links From This Episode</h2> Personalizing Your Program (Vault Course)- <a href="https://www.3dmjvault.com/courses/personalizing-your-program" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/personalizing-your-program</a> Amanda's Email- amirizo027@gmail.com Amanda's Instagram- @rizo_amanda_ <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/228/" rel="nofollow" target="_blank">#228: Becoming A Self-Aware Competitor</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#228: Becoming A Self-Aware Competitor

Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions. Why and how are Alberto and Eric experimenting with their training? Who has the potential to get the most out of experimenting with training muscles in their most-lengthened positions and partial reps? Who would probably benefit more from traditional full-range-of-motion training? What is more important than training at long muscle lengths? How can someone start implementing more training where their muscles are in their most-lengthened positions? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:31- Why and how Alberto and Eric are experimenting with their training 10:10- Less joint pain when training at long muscle lengths 15:24- What we don't know 38:40- Proceed with caution 49:12- How to implement training at long muscle lengths  Selected Links From This Episode Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program Nick's Website- https://www.strengthtogetheronline.com  Nick's Instagram- @nicklicameli  Nick's YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #227: Should You Train At Long Muscle Lengths? appeared first on 3D Muscle Journey.

Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions. Why and how are Alberto and Eric experimenting with their training? Who has the potential to get the most out of experimenting with training muscles in their most-lengthened positions and partial reps? Who would probably benefit more from traditional full-range-of-motion training? What is more important than training at long muscle lengths? How can someone start implementing more training where their muscles are in their most-lengthened positions? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:31- Why and how Alberto and Eric are experimenting with their training 10:10- Less joint pain when training at long muscle lengths 15:24- What we don't know 38:40- Proceed with caution 49:12- How to implement training at long muscle lengths <h2>Selected Links From This Episode</h2> Personalizing Your Program (Vault Course)- <a href="https://www.3dmjvault.com/courses/personalizing-your-program" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/personalizing-your-program</a> Nick's Website- <a href="https://www.strengthtogetheronline.com" rel="nofollow" target="_blank">https://www.strengthtogetheronline.com </a> Nick's Instagram- @nicklicameli Nick's YouTube Channel- <a href="https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured" rel="nofollow" target="_blank">https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/227/" rel="nofollow" target="_blank">#227: Should You Train At Long Muscle Lengths?</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#227: Should You Train At Long Muscle Lengths?

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

Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss. How is Brad going to alter his exercise selection as he gets leaner? How do the coaches program their and their athletes' squat, bench, and deadlift during a contest prep? What is a mental strategy you can use to help get you through a workout when you don't feel like training? How do the coaches use self-talk to guide their training? What are signs it's a good day to dig and have a lower-calorie day? The answers to these questions and many more are covered in this episode. Timestamps 0:00- How Jeff and Brad's training is currently going 12:19- How the coaches program their and their athletes' squat, bench, and deadlift during a contest prep 26:17- Calling audibles and being smart 36:04- A mental strategy you can use to help get you through a workout when you don't feel like training 41:40- How the coaches use self-talk to guide their training 1:00:45- Signs it's a good day to dig  Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #226: When To Suck It Up appeared first on 3D Muscle Journey.

Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss. How is Brad going to alter his exercise selection as he gets leaner? How do the coaches program their and their athletes' squat, bench, and deadlift during a contest prep? What is a mental strategy you can use to help get you through a workout when you don't feel like training? How do the coaches use self-talk to guide their training? What are signs it's a good day to dig and have a lower-calorie day? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- How Jeff and Brad's training is currently going 12:19- How the coaches program their and their athletes' squat, bench, and deadlift during a contest prep 26:17- Calling audibles and being smart 36:04- A mental strategy you can use to help get you through a workout when you don't feel like training 41:40- How the coaches use self-talk to guide their training 1:00:45- Signs it's a good day to dig <h2>Selected Links From This Episode</h2> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/226/" rel="nofollow" target="_blank">#226: When To Suck It Up</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#226: When To Suck It Up

Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing your rep range for each exercise. Who experiences less injuries, bodybuilders or powerlifters? What do the coaches take into consideration when choosing their rep ranges? What are the potential downsides of very high rep ranges? What are the potential downsides of very low rep ranges? If you're running a strength block, do the rep ranges on your isolation exercises need to come down? If you're plateaued on an exercise, could switching exercises help? What is The Principle of Varied Practice? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 2:15- Which rep range for which exercise 22:07- The benefit of wider rep ranges 29:45- What the coaches take into consideration when choosing their rep ranges 42:31- If you're plateaued on an exercise, could switching exercises help? 49:10- Rep ranges for isolation exercises during different types of blocks 54:53- Doing compound exercises in very high rep ranges 1:05:00- Takeaways  Selected Links From This Episode Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories The Vault- https://www.3dmjvault.com/bundles/vip Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #225: Revisiting Rep Ranges appeared first on 3D Muscle Journey.

Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing your rep range for each exercise. Who experiences less injuries, bodybuilders or powerlifters? What do the coaches take into consideration when choosing their rep ranges? What are the potential downsides of very high rep ranges? What are the potential downsides of very low rep ranges? If you're running a strength block, do the rep ranges on your isolation exercises need to come down? If you're plateaued on an exercise, could switching exercises help? What is The Principle of Varied Practice? The answers to these questions and many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:15- Which rep range for which exercise 22:07- The benefit of wider rep ranges 29:45- What the coaches take into consideration when choosing their rep ranges 42:31- If you're plateaued on an exercise, could switching exercises help? 49:10- Rep ranges for isolation exercises during different types of blocks 54:53- Doing compound exercises in very high rep ranges 1:05:00- Takeaways <h2>Selected Links From This Episode</h2> Calculating Your Macros (Vault Course)- <a href="https://www.3dmjvault.com/courses/calculating-your-macros" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/calculating-your-macros</a> Calculating Your Calories (Vault Course)- <a href="https://www.3dmjvault.com/courses/calculating-your-calories" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/calculating-your-calories</a> The Vault- <a href="https://www.3dmjvault.com/bundles/vip" rel="nofollow" target="_blank">https://www.3dmjvault.com/bundles/vip</a> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/225/" rel="nofollow" target="_blank">#225: Revisiting Rep Ranges</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#225: Revisiting Rep Ranges

Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they used to, what they've let go of, and what they are testing now. What are things the coaches used to do when coaching athletes that make them cringe now? How do the coaches stay up-to-date on best practices? Who do the coaches learn from? What can happen when you get someone leaner than they are ready for?  This episode isn't just for coaches! It's for coaches, athletes, and anyone who is looking to get better at any craft over time. Timestamps 0:00- Introduction 1:23- Ways the coaches used to coach athletes that make them cringe now 14:30- What the coaches do to stay up-to-date on best practices 27:21- New things the coaches are trying with their athletes 44:50- The value of your experience 54:52- Not being afraid to let go of old tools  Selected Links From This Episode Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories The Vault- https://www.3dmjvault.com/bundles/vip Eric's Instagram- @helms3dmj Iron Culture Podcast- https://www.youtube.com/@IronCulturePodcast THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #224: How To Avoid Coaching Plateaus appeared first on 3D Muscle Journey.

Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they used to, what they've let go of, and what they are testing now. What are things the coaches used to do when coaching athletes that make them cringe now? How do the coaches stay up-to-date on best practices? Who do the coaches learn from? What can happen when you get someone leaner than they are ready for? This episode isn't just for coaches! It's for coaches, athletes, and anyone who is looking to get better at any craft over time. <h2>Timestamps</h2> 0:00- Introduction 1:23- Ways the coaches used to coach athletes that make them cringe now 14:30- What the coaches do to stay up-to-date on best practices 27:21- New things the coaches are trying with their athletes 44:50- The value of your experience 54:52- Not being afraid to let go of old tools <h2>Selected Links From This Episode</h2> Calculating Your Macros (Vault Course)- <a href="https://www.3dmjvault.com/courses/calculating-your-macros" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/calculating-your-macros</a> Calculating Your Calories (Vault Course)- <a href="https://www.3dmjvault.com/courses/calculating-your-calories" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/calculating-your-calories</a> The Vault- <a href="https://www.3dmjvault.com/bundles/vip" rel="nofollow" target="_blank">https://www.3dmjvault.com/bundles/vip</a> Eric's Instagram- @helms3dmj Iron Culture Podcast- <a href="https://www.youtube.com/@IronCulturePodcast" rel="nofollow" target="_blank">https://www.youtube.com/@IronCulturePodcast</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/224/" rel="nofollow" target="_blank">#224: How To Avoid Coaching Plateaus</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#224: How To Avoid Coaching Plateaus

Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as well as components of your diet that are important for overall health, the way you feel, and achieving your physique goals.  What is  The Athlete's Plate ? What do the coaches like to have their athletes and clients pay attention to besides their calorie and macronutrient intake? How does Steve have his clients track their protein intake when they are no longer tracking their calorie intake? When are good times to pay attention to how different foods make you feel? Is feeling bloated at times normal? Is being hungry at times normal? What happens if you are overly focused on your body's response to different foods? The answers to these questions, plus more are covered in this episode.  Timestamps 0:00- Introduction 2:25- How Steve has his clients track their protein intake when they are no longer tracking their calorie intake 7:10- Tracking your calorie and protein intake vs. Tracking your protein, carbohydrate, and fat intake 15:42- Why Steve likes his clients to go through a period of tracking their food and calorie intake 20:15- The Athlete's Plate 23:26- Alcohol, fruit, vegetable, and protein intake 29:07- Dealing with pushback to moving away from having protein, carbohydrate, and fat targets 36:29- Paying attention to the way different foods make you feel 45:18- The benefits of slowly increasing your fruit, vegetable, and fiber intake 55:52- Tracking your hunger  Selected Links From This Episode Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros The Muscle &amp; Strength Pyramids- https://3dmusclejourney.com/pyramids Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Steve's Website- http://stevetaylorrd.com Steve's Instagram- @stevetaylorRD Steve's YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve's Facebook Page- https://www.facebook.com/stevetaylorRD The Athlete's Plate- https://swell.uccs.edu/theathletesplate Strategic Snacking to Improve Performance &amp; Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&amp;t=48s THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #223: What Matters More Than Macros? appeared first on 3D Muscle Journey.

Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as well as components of your diet that are important for overall health, the way you feel, and achieving your physique goals. What is The Athlete's Plate ? What do the coaches like to have their athletes and clients pay attention to besides their calorie and macronutrient intake? How does Steve have his clients track their protein intake when they are no longer tracking their calorie intake? When are good times to pay attention to how different foods make you feel? Is feeling bloated at times normal? Is being hungry at times normal? What happens if you are overly focused on your body's response to different foods? The answers to these questions, plus more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:25- How Steve has his clients track their protein intake when they are no longer tracking their calorie intake 7:10- Tracking your calorie and protein intake vs. Tracking your protein, carbohydrate, and fat intake 15:42- Why Steve likes his clients to go through a period of tracking their food and calorie intake 20:15- The Athlete's Plate 23:26- Alcohol, fruit, vegetable, and protein intake 29:07- Dealing with pushback to moving away from having protein, carbohydrate, and fat targets 36:29- Paying attention to the way different foods make you feel 45:18- The benefits of slowly increasing your fruit, vegetable, and fiber intake 55:52- Tracking your hunger <h2>Selected Links From This Episode</h2> Calculating Your Macros (Vault Course)- <a href="https://www.3dmjvault.com/courses/calculating-your-macros" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/calculating-your-macros</a> The Muscle &amp; Strength Pyramids- <a href="https://3dmusclejourney.com/pyramids" rel="nofollow" target="_blank">https://3dmusclejourney.com/pyramids</a> Transitioning Away From Tracking (Vault Course)- <a href="https://www.3dmjvault.com/courses/transitioning-away-from-tracking" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/transitioning-away-from-tracking</a> Steve's Website- <a href="http://stevetaylorrd.com" rel="nofollow" target="_blank">http://stevetaylorrd.com</a> Steve's Instagram- @stevetaylorRD Steve's YouTube- <a href="https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ" rel="nofollow" target="_blank">https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ</a> Steve's Facebook Page- <a href="https://www.facebook.com/stevetaylorRD" rel="nofollow" target="_blank">https://www.facebook.com/stevetaylorRD</a> The Athlete's Plate- <a href="https://swell.uccs.edu/theathletesplate" rel="nofollow" target="_blank">https://swell.uccs.edu/theathletesplate</a> Strategic Snacking to Improve Performance &amp; Adherence- <a href="https://www.youtube.com/watch?v=ZMhJ0lCW2us&amp;t=48s" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=ZMhJ0lCW2us&amp;t=48s</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/223/" rel="nofollow" target="_blank">#223: What Matters More Than Macros?</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#223: What Matters More Than Macros?

Brad, Alberto, and Brian discuss the role of nutrition in building muscle.  Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? What variables do the coaches like to monitor during a gaining phase? What is too fat in regard to how much body fat a competitor should put on in the off-season? How does Alberto like to prescribe rate of weight gain in the off-season? Why does Brian adjust volume reactively instead of proactively? Does Alberto feel like his time spent at 250 lbs. was beneficial? The answers to these, plus many related questions are covered in this episode. Timestamps 0:00- Introduction 1:10- Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? 8:29- The importance of being strategic with your gaining phases 18:20- The variables the coaches like to monitor during a gaining phase 30:44- What is too fat? What is gaining too fast? 43:14- Red flags during gaining phases 52:03- Protein, fat, carb, fruit, and vegetable intake 1:00:15- Things the coaches have observed  Selected Links From This Episode The Vault- https://www.3dmjvault.com The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories 3DMJ Podcast Episode #172: Minicuts: Not So Fast- https://www.youtube.com/watch?v=jADHoldJ4AE&amp;t=1s THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #222: How To Run A Surplus appeared first on 3D Muscle Journey.

Brad, Alberto, and Brian discuss the role of nutrition in building muscle. Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? What variables do the coaches like to monitor during a gaining phase? What is too fat in regard to how much body fat a competitor should put on in the off-season? How does Alberto like to prescribe rate of weight gain in the off-season? Why does Brian adjust volume reactively instead of proactively? Does Alberto feel like his time spent at 250 lbs. was beneficial? The answers to these, plus many related questions are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 1:10- Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? 8:29- The importance of being strategic with your gaining phases 18:20- The variables the coaches like to monitor during a gaining phase 30:44- What is too fat? What is gaining too fast? 43:14- Red flags during gaining phases 52:03- Protein, fat, carb, fruit, and vegetable intake 1:00:15- Things the coaches have observed <h2>Selected Links From This Episode</h2> The Vault- <a href="https://www.3dmjvault.com" rel="nofollow" target="_blank">https://www.3dmjvault.com</a> The Recovery Diet (Vault Course)- <a href="https://www.3dmjvault.com/courses/the-recovery-diet" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/the-recovery-diet</a> Transitioning Away From Tracking (Vault Course)- <a href="https://www.3dmjvault.com/courses/transitioning-away-from-tracking" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/transitioning-away-from-tracking</a> Calculating Your Calories (Vault Course)- <a href="https://www.3dmjvault.com/courses/calculating-your-calories" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/calculating-your-calories</a> 3DMJ Podcast Episode #172: Minicuts: Not So Fast- <a href="https://www.youtube.com/watch?v=jADHoldJ4AE&amp;t=1s" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=jADHoldJ4AE&amp;t=1s</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/222/" rel="nofollow" target="_blank">#222: How To Run A Surplus</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#222: How To Run A Surplus

Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and as you acquire more responsibilities.  When did Jeff and Brad realize they weren't going to be able to train the exact same way they always had? When did Brad realize he didn't need to train to failure to make progress? How can you tell the difference between  positive pain  and  negative pain ? What are Nick and the coaches' thoughts on injuries related to repetitive motion? What is the difference between having life fit your bodybuilding and having bodybuilding fit your life? The answers to these questions, plus many more are covered in this episode. Timestamps 0:00- When Jeff and Brad realized they weren't going to be able to train the exact same way they always had 10:56- Younger athletes versus older athletes in regard to their openness to changing their approach 18:32- How to tell the difference between  positive pain  and  negative pain  25:18- Injuries related to repetitive motion 30:26- Listening to your body and starting conservative 49:16- How the coaches have had to modify their training to fit their lives as their lives have changed, as they've gotten older, and as they've acquired more responsibilities   Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Nick's Website- https://www.strengthtogetheronline.com  Nick's Instagram- @nicklicameli  Nick's YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured 3DMJ Godfather Saga –  23 Prep – Ep. 4 – Set Volume &amp; Exercise Selection- https://www.youtube.com/watch?v=JchUwj8k26o THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #221: Adjusting Training As You Advance appeared first on 3D Muscle Journey.

Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and as you acquire more responsibilities. When did Jeff and Brad realize they weren't going to be able to train the exact same way they always had? When did Brad realize he didn't need to train to failure to make progress? How can you tell the difference between positive pain and negative pain ? What are Nick and the coaches' thoughts on injuries related to repetitive motion? What is the difference between having life fit your bodybuilding and having bodybuilding fit your life? The answers to these questions, plus many more are covered in this episode. <h2>Timestamps</h2> 0:00- When Jeff and Brad realized they weren't going to be able to train the exact same way they always had 10:56- Younger athletes versus older athletes in regard to their openness to changing their approach 18:32- How to tell the difference between positive pain and negative pain 25:18- Injuries related to repetitive motion 30:26- Listening to your body and starting conservative 49:16- How the coaches have had to modify their training to fit their lives as their lives have changed, as they've gotten older, and as they've acquired more responsibilities <h2>Selected Links From This Episode</h2> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> Nick's Website- <a href="https://www.strengthtogetheronline.com" rel="nofollow" target="_blank">https://www.strengthtogetheronline.com </a> Nick's Instagram- @nicklicameli Nick's YouTube Channel- <a href="https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured" rel="nofollow" target="_blank">https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured</a> 3DMJ Godfather Saga – 23 Prep – Ep. 4 – Set Volume &amp; Exercise Selection- <a href="https://www.youtube.com/watch?v=JchUwj8k26o" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=JchUwj8k26o</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/221/" rel="nofollow" target="_blank">#221: Adjusting Training As You Advance</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#221: Adjusting Training As You Advance

Andrea, Brian, and Eric conduct an audience-supplied Q&amp;A session. 15 questions spanning everything from programming, to cutting, hydration, low-intensity exercise, and more. How do you develop a program where hypertrophy and strength are both prioritized? Is it possible to develop a competitive physique using only compound movements? What is the definition of  mechanical tension ? What are the coaches' thoughts on long-term volume cycling? What are the pros and cons of following a body-part split? What do the coaches suggest to those who don't seem to be responding to resistance training very well? The answers to these, plus many other questions are covered in this episode. Timestamps 0:00- Introduction 2:36- How do you develop a program where hypertrophy and strength are both prioritized? 10:50- What do the coaches recommend someone do with their calorie intake if they get a cold or the flu during a cut or prep? 14:55- Is it possible to develop a competitive physique using only compound movements? 19:35- What are the coaches' thoughts on creating a caloric deficit solely through increasing low-intensity exercise? 27:29- How much do the coaches prioritize hydration? 30:55- What do the coaches suggest to those who don't seem to be responding to resistance training very well? 35:55- What are the pros and cons of following a body-part split? 48:12- Should concurrent athletes avoid cutting? 50:42- What is the definition of  mechanical tension ? 1:02:23- How do you know when you can no longer recomp and you should shift into a bulk or cut? 1:11:57- What are the coaches' thoughts on long-term volume cycling? 1:16:07- How would the coaches program for a powerlifter wanting to stay in the same weight class? 1:18:04- How can you judge if you're overreaching? 1:21:36- What are the coaches' thoughts on powerlifters running very long hypertrophy phases? 1:28:50- Where do the coaches see the fitness industry in the next 10 years and what contributions do they hope to make?  Selected Links From This Episode The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #220: Q&amp;A Session 22 appeared first on 3D Muscle Journey.

Andrea, Brian, and Eric conduct an audience-supplied Q&amp;A session. 15 questions spanning everything from programming, to cutting, hydration, low-intensity exercise, and more. How do you develop a program where hypertrophy and strength are both prioritized? Is it possible to develop a competitive physique using only compound movements? What is the definition of mechanical tension ? What are the coaches' thoughts on long-term volume cycling? What are the pros and cons of following a body-part split? What do the coaches suggest to those who don't seem to be responding to resistance training very well? The answers to these, plus many other questions are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:36- How do you develop a program where hypertrophy and strength are both prioritized? 10:50- What do the coaches recommend someone do with their calorie intake if they get a cold or the flu during a cut or prep? 14:55- Is it possible to develop a competitive physique using only compound movements? 19:35- What are the coaches' thoughts on creating a caloric deficit solely through increasing low-intensity exercise? 27:29- How much do the coaches prioritize hydration? 30:55- What do the coaches suggest to those who don't seem to be responding to resistance training very well? 35:55- What are the pros and cons of following a body-part split? 48:12- Should concurrent athletes avoid cutting? 50:42- What is the definition of mechanical tension ? 1:02:23- How do you know when you can no longer recomp and you should shift into a bulk or cut? 1:11:57- What are the coaches' thoughts on long-term volume cycling? 1:16:07- How would the coaches program for a powerlifter wanting to stay in the same weight class? 1:18:04- How can you judge if you're overreaching? 1:21:36- What are the coaches' thoughts on powerlifters running very long hypertrophy phases? 1:28:50- Where do the coaches see the fitness industry in the next 10 years and what contributions do they hope to make? <h2>Selected Links From This Episode</h2> The Lifting Library (Vault Course)- <a href="https://www.3dmjvault.com/courses/lifting-library" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/lifting-library</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/220/" rel="nofollow" target="_blank">#220: Q&amp;A Session 22</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#220: Q&A Session 22

Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting careers and the benefits of lower-volume programs. About how many sets per muscle group did Alberto do this prep? What made Alberto realize his volume was too high? What is the cost and return of higher-volume programs? How have lower-volume programs made the coaches better lifters? How does Brad adjust his volume in the short-term based on the context of the day? What variables outside of the gym have the coaches been monitoring to help them with their training? The answers to these questions, plus many more are covered in this episode. Timestamps 0:00- Introduction 4:36- How the coaches have adjusted their volume throughout their lifting careers 18:42- What made Alberto realize his volume was too high 39:55- The cost and return of higher-volume programs 42:16- Important variables outside of the gym for performance and progress 49:37- Thinking long-term  Selected Links From This Episode The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #219: Are You Training Too Much? appeared first on 3D Muscle Journey.

Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting careers and the benefits of lower-volume programs. About how many sets per muscle group did Alberto do this prep? What made Alberto realize his volume was too high? What is the cost and return of higher-volume programs? How have lower-volume programs made the coaches better lifters? How does Brad adjust his volume in the short-term based on the context of the day? What variables outside of the gym have the coaches been monitoring to help them with their training? The answers to these questions, plus many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 4:36- How the coaches have adjusted their volume throughout their lifting careers 18:42- What made Alberto realize his volume was too high 39:55- The cost and return of higher-volume programs 42:16- Important variables outside of the gym for performance and progress 49:37- Thinking long-term <h2>Selected Links From This Episode</h2> The Lifting Library (Vault Course)- <a href="https://www.3dmjvault.com/courses/lifting-library" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/lifting-library</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/219/" rel="nofollow" target="_blank">#219: Are You Training Too Much?</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#219: Are You Training Too Much?

Amanda, Brad, and Alberto discuss the benefits of competing and why sometimes you just have to go for it, even if you don't feel ready. How would someone who has never competed before know competing is something they are capable of doing? Why hasn't Amanda competed yet? Why does Brad want to compete again someday? How did Alberto know it was time to compete again? What are the fun parts of competing? Is prep difficult the whole time? Why is there more to prep than placing high on show day? The answers to these questions, plus more are covered in this episode.  Timestamps 0:00- Introduction 2:35- Why Amanda hasn't competed yet and how Alberto reached the decision it was time to compete again 11:41- How would someone who has never competed before know competing is something they are capable of doing? 16:34- Why Brad wants to compete again someday 29:59- The fun parts of competing 53:58- Prep doesn't start off hard, it gradually ramps up 1:00:55- When Amanda and Brad think they're going to compete   Selected Links From This Episode Injury Reduction &amp; Management Q&amp;A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury The Vault- https://www.3dmjvault.com Broken But Not Busted (Brad Loomis)- https://3dmusclejourney.com/broken-but-not-busted/ Broken But Not Busted Part 2 (Brad Loomis)- https://3dmusclejourney.com/broken-but-not-busted-part-2/ Amanda's Email- amirizo027@gmail.com Amanda's Instagram- @rizo_amanda_ THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #218: Take the Plunge and Prep appeared first on 3D Muscle Journey.

Amanda, Brad, and Alberto discuss the benefits of competing and why sometimes you just have to go for it, even if you don't feel ready. How would someone who has never competed before know competing is something they are capable of doing? Why hasn't Amanda competed yet? Why does Brad want to compete again someday? How did Alberto know it was time to compete again? What are the fun parts of competing? Is prep difficult the whole time? Why is there more to prep than placing high on show day? The answers to these questions, plus more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 2:35- Why Amanda hasn't competed yet and how Alberto reached the decision it was time to compete again 11:41- How would someone who has never competed before know competing is something they are capable of doing? 16:34- Why Brad wants to compete again someday 29:59- The fun parts of competing 53:58- Prep doesn't start off hard, it gradually ramps up 1:00:55- When Amanda and Brad think they're going to compete <h2>Selected Links From This Episode</h2> Injury Reduction &amp; Management Q&amp;A Collection (Vault Course)- <a href="https://www.3dmjvault.com/courses/injury" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/injury</a> The Vault- <a href="https://www.3dmjvault.com" rel="nofollow" target="_blank">https://www.3dmjvault.com</a> Broken But Not Busted (Brad Loomis)- <a href="https://3dmusclejourney.com/broken-but-not-busted/" rel="nofollow" target="_blank">https://3dmusclejourney.com/broken-but-not-busted/</a> Broken But Not Busted Part 2 (Brad Loomis)- <a href="https://3dmusclejourney.com/broken-but-not-busted-part-2/" rel="nofollow" target="_blank">https://3dmusclejourney.com/broken-but-not-busted-part-2/</a> Amanda's Email- amirizo027@gmail.com Amanda's Instagram- @rizo_amanda_ <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/218/" rel="nofollow" target="_blank">#218: Take the Plunge and Prep</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#218: Take the Plunge and Prep

Brian Minor

Today's episode is all about 3DMJ's newest coach, Brian Minor.  How did Brian get into lifting? How did he get into competitive bodybuilding? How did Brian earn his Mr. Olympia title? What did Brian get his degrees in? How did he build up his coaching business? How long was he coaching before he left his full-time job to step into coaching full-time? At what point did Alberto think Brian would make a good 3DMJ coach? According to Eric and Alberto, which of Brian's qualities and skills make him such a great coach? The answers to these questions, plus many more are covered in this episode. Timestamps 0:00- Introduction 4:22- Brian's skill set and how he developed these skills 12:08- How Brian got into lifting and how he got into competitive bodybuilding 19:45- What Brian got his degrees in and how he built up his coaching business 31:05- What Brian was like as a 3DMJ athlete 43:25- The point at which Alberto thought Brian would make a good 3DMJ coach 50:37- Leaving his full-time job to step into coaching full-time 1:05:22- Brain's future athletic plans   Selected Links From This Episode Injury Reduction &amp; Management Q&amp;A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury The Vault- https://www.3dmjvault.com Brian's Instagram- @bdminor THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #217: 3DMJ Origins: Brian Minor appeared first on 3D Muscle Journey.

Today's episode is all about 3DMJ's newest coach, Brian Minor. How did Brian get into lifting? How did he get into competitive bodybuilding? How did Brian earn his Mr. Olympia title? What did Brian get his degrees in? How did he build up his coaching business? How long was he coaching before he left his full-time job to step into coaching full-time? At what point did Alberto think Brian would make a good 3DMJ coach? According to Eric and Alberto, which of Brian's qualities and skills make him such a great coach? The answers to these questions, plus many more are covered in this episode. <h2>Timestamps</h2> 0:00- Introduction 4:22- Brian's skill set and how he developed these skills 12:08- How Brian got into lifting and how he got into competitive bodybuilding 19:45- What Brian got his degrees in and how he built up his coaching business 31:05- What Brian was like as a 3DMJ athlete 43:25- The point at which Alberto thought Brian would make a good 3DMJ coach 50:37- Leaving his full-time job to step into coaching full-time 1:05:22- Brain's future athletic plans <h2>Selected Links From This Episode</h2> Injury Reduction &amp; Management Q&amp;A Collection (Vault Course)- <a href="https://www.3dmjvault.com/courses/injury" rel="nofollow" target="_blank">https://www.3dmjvault.com/courses/injury</a> The Vault- <a href="https://www.3dmjvault.com" rel="nofollow" target="_blank">https://www.3dmjvault.com</a> Brian's Instagram- @bdminor <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener noreferrer nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/217/" rel="nofollow" target="_blank">#217: 3DMJ Origins: Brian Minor</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#217: 3DMJ Origins: Brian Minor

Great episode, I always enjoy listening to the 3dmj coaches and learning from them. Thanks again.

As a coach this is a great way to continually expand the knowledge base. Thank you all!

Continually learning

3D Muscle Journey

In this episode, Brad, Jeff, and Nick (the team's injury reduction &amp; management specialist) discuss how they balance bodybuilding with being a dad. The guys talk about how they approach bodybuilding differently now since becoming dads and share strategies they've adopted to help them stay on track with their bodybuilding goals. How did Brad, Jeff, and Nick handle their training when they first became dads? What piece of advice did Jeff receive from a fellow competitor that has shaped the way he preps? How have Brad and Jeff handled vacations when prepping?  The answers to these questions, plus many hilarious and insightful stories are shared in today's episode. If you're a dad, planning on becoming a dad, or coach athletes who have kids, be sure to check out this episode. Timestamps 1:59- How Brad, Jeff, and Nick handled their training when they first became dads 14:45- How Brad and Jeff have handled vacations when prepping 36:59- How Brad and Jeff have approached bodybuilding differently since becoming dads 1:04:35- Focus on being practical 1:13:26- The importance of communicating aspects of your prep to those closest to you  Selected Links From This Episode Nick's Email- nlicamelidpt@gmail.com Nick's Instagram- @nicklicameli 3DMJ Vault- https://www.3dmjvault.com  THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #138: Bodybuilding Dads appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Nick (the team's injury reduction &amp; management specialist) discuss how they balance bodybuilding with being a dad. The guys talk about how they approach bodybuilding differently now since becoming dads and share strategies they've adopted to help them stay on track with their bodybuilding goals. How did Brad, Jeff, and Nick handle their training when they first became dads? What piece of advice did Jeff receive from a fellow competitor that has shaped the way he preps? How have Brad and Jeff handled vacations when prepping? The answers to these questions, plus many hilarious and insightful stories are shared in today's episode. If you're a dad, planning on becoming a dad, or coach athletes who have kids, be sure to check out this episode. <h2>Timestamps</h2> 1:59- How Brad, Jeff, and Nick handled their training when they first became dads 14:45- How Brad and Jeff have handled vacations when prepping 36:59- How Brad and Jeff have approached bodybuilding differently since becoming dads 1:04:35- Focus on being practical 1:13:26- The importance of communicating aspects of your prep to those closest to you <h2>Selected Links From This Episode</h2> Nick's Email- nlicamelidpt@gmail.com Nick's Instagram- @nicklicameli 3DMJ Vault- <a href="https://www.3dmjvault.com" rel="nofollow" target="_blank">https://www.3dmjvault.com</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/138/" rel="nofollow" target="_blank">#138: Bodybuilding Dads</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#138: Bodybuilding Dads

In this episode, Alberto and Eric sit down with Nick (the team's injury reduction &amp; management specialist) to discuss physical therapy, popular modalities for pain relief, and pain itself. What is pain? What do we really know about the different modalities for pain relief? Does joint manipulation work? What are Nick's thoughts on foam rolling? What should you consider when deciding your course of action? The answers to these, plus many related questions are covered in today's episode. If you want to have a greater understanding of pain, physical therapy, and common treatment strategies, give this episode a listen. Timestamps 0:00- Introduction 8:43- The quality of the research used to inform physical therapy practice 18:32- How Nick explains modalities where the reason(s) for their effectiveness is unknown 29:53- Joint manipulation 40:11- Chiropractors' scope of practice 51:07- Foam rolling 57:18- What to consider when deciding your course of action 1:37:23- Summary  Selected Links From This Episode Nick's Email- nlicamelidpt@gmail.com Nick's Instagram- @nicklicameli Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Vault- https://www.3dmjvault.com  THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #139: You Are Not Broken appeared first on 3D Muscle Journey.

In this episode, Alberto and Eric sit down with Nick (the team's injury reduction &amp; management specialist) to discuss physical therapy, popular modalities for pain relief, and pain itself. What is pain? What do we really know about the different modalities for pain relief? Does joint manipulation work? What are Nick's thoughts on foam rolling? What should you consider when deciding your course of action? The answers to these, plus many related questions are covered in today's episode. If you want to have a greater understanding of pain, physical therapy, and common treatment strategies, give this episode a listen. <h2>Timestamps</h2> 0:00- Introduction 8:43- The quality of the research used to inform physical therapy practice 18:32- How Nick explains modalities where the reason(s) for their effectiveness is unknown 29:53- Joint manipulation 40:11- Chiropractors' scope of practice 51:07- Foam rolling 57:18- What to consider when deciding your course of action 1:37:23- Summary <h2>Selected Links From This Episode</h2> Nick's Email- nlicamelidpt@gmail.com Nick's Instagram- @nicklicameli Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> 3DMJ Vault- <a href="https://www.3dmjvault.com" rel="nofollow" target="_blank">https://www.3dmjvault.com</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/139/" rel="nofollow" target="_blank">#139: You Are Not Broken</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#139: You Are Not Broken

Jeff, Brad and Eric begin with an in-depth discussion about how refeeds originated, and how they were initially practiced based on anecdotal feedback.  The guys then get into the real science of refeeds and the intricate relationships between energy intake, energy expenditure, appetite, and hormonal feedback.  And finally, they end the episode with some practical takeaways discussing exactly how they prescribe refeeds for their competitors, and what they consider when creating nutritional plans for them at different points in the season. Timestamps 0:00- Introduction 1:22- The origin of refeeds 7:15- The benefits of refeeds 18:34- The science on refeeds 1:01:45- How do the coaches prescribe refeeds to their athletes 1:22:32- Potential downsides of refeeds  Selected Links From This Episode The Muscle &amp; Strength Pyramid Books- https://3dmusclejourney.com/pyramids Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Vault- https://www.3dmjvault.com 3DMJ Podcast Episode #34: All About Cardio- https://www.youtube.com/watch?v=5lVX0Qa6rBs&amp;feature=youtu.be 3DMJ Podcast Episode #134: A New Approach to Cardio- https://youtu.be/39LGNW6QVCA The Effects of Intermittent or Continuous Energy Restriction on Weight Loss and Metabolic Disease Risk Markers: A Randomized Trial in Young Overweight Women- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/?report=classic THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #143: All About Refeeds appeared first on 3D Muscle Journey.

Jeff, Brad and Eric begin with an in-depth discussion about how refeeds originated, and how they were initially practiced based on anecdotal feedback. The guys then get into the real science of refeeds and the intricate relationships between energy intake, energy expenditure, appetite, and hormonal feedback. And finally, they end the episode with some practical takeaways discussing exactly how they prescribe refeeds for their competitors, and what they consider when creating nutritional plans for them at different points in the season. <h2>Timestamps</h2> 0:00- Introduction 1:22- The origin of refeeds 7:15- The benefits of refeeds 18:34- The science on refeeds 1:01:45- How do the coaches prescribe refeeds to their athletes 1:22:32- Potential downsides of refeeds <h2>Selected Links From This Episode</h2> The Muscle &amp; Strength Pyramid Books- <a href="https://3dmusclejourney.com/pyramids" rel="nofollow" target="_blank">https://3dmusclejourney.com/pyramids</a> Monthly Applications In Strength Sport (MASS)- <a href="https://www.3dmusclejourney.com/mass" rel="nofollow" target="_blank">https://www.3dmusclejourney.com/mass</a> 3DMJ Vault- <a href="https://www.3dmjvault.com" rel="nofollow" target="_blank">https://www.3dmjvault.com</a> 3DMJ Podcast Episode #34: All About Cardio- <a href="https://www.youtube.com/watch?v=5lVX0Qa6rBs&amp;feature=youtu.be" rel="nofollow" target="_blank">https://www.youtube.com/watch?v=5lVX0Qa6rBs&amp;feature=youtu.be</a> 3DMJ Podcast Episode #134: A New Approach to Cardio- <a href="https://youtu.be/39LGNW6QVCA" rel="nofollow" target="_blank">https://youtu.be/39LGNW6QVCA</a> The Effects of Intermittent or Continuous Energy Restriction on Weight Loss and Metabolic Disease Risk Markers: A Randomized Trial in Young Overweight Women- <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/?report=classic" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/?report=classic</a> <h4>THANK YOU FOR LISTENING TO OUR SHOW</h4> Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : <a href="https://www.patreon.com/team3dmj" rel="noopener nofollow" target="_blank">https://www.patreon.com/team3dmj</a> To be notified of future episodes, please feel free to sign up for our email list newsletter here – <a href="https://3dmusclejourney.com/newsletter/" rel="nofollow" target="_blank">https://3dmusclejourney.com/newsletter/</a> The post <a href="https://3dmusclejourney.com/podcast/143/" rel="nofollow" target="_blank">#143: All About Refeeds</a> appeared first on <a href="https://3dmusclejourney.com" rel="nofollow" target="_blank">3D Muscle Journey</a>.

#143: All About Refeeds

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