3D Muscle Journey

#270: Q&A Session 27

Nov 28, 2024

Hosts answer audience questions on diverse topics like training methods, mindset shifts after competitions, and body recomposition. They discuss the pros and cons of high vs. low rep training and how to effectively use RPE in workouts. Insights on how lifting shoes with elevated heels can enhance performance are shared. Additionally, tips for transitioning nutrition post-competition for optimal recovery are covered. This engaging Q&A provides practical advice for anyone serious about strength training and muscle growth.

01:19:15

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Quick takeaways

Training at higher rep ranges can enhance joint health and overall workout enjoyment, making it safer for advanced athletes with consistent aches.

While time under tension is important, the emphasis should be on performance and intensity rather than specific duration metrics during lifts.

Recovering from competition requires a shift in mindset towards performance and weight gain, which can be facilitated by managing health markers instead of aesthetics.

Deep dives

The Value of High Reps vs. Low Reps in Training

Training at high rep ranges can be beneficial despite the allure of low rep training, which often leads to quicker failure. While lower rep ranges may seem more efficient for physique goals, higher reps can aid in joint health and overall enjoyment of workouts. Many advanced athletes may experience consistent 'aches and pains' that make higher rep training more practical and safe. Additionally, engaging in higher rep ranges can improve neuromuscular adaptations, making it easier to progress in lower rep ranges later on.

Intro

2min

Balancing Rep Ranges in Strength Training

19min

Navigating Post-Competition Recovery

11min

Recovery and Nutrition: Post-Competition Insights

8min

Decoding RPE in Training

8min

Enhancing Performance with Lifting Shoes

8min

Mastering Body Recomposition

23min

Andrea, Brian, and Alberto host an audience-supplied Q&A session. Topics range from programming, to lifting equipment, dietary strategies when trying to put on muscle, shifting your mindset towards recovery post prep, and more. With non barbell exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster? How concerned should you be about time under tension? How do you incorporate RPE when doing drop sets, rest pause, and super sets? What are the coaches’ thoughts on lifting in shoes with an elevated heel? When is wearing shoes with an elevated heel beneficial? Can *everyone* recomp eating at maintenance? Who do the coaches recommend be in a slight surplus instead on eating at maintenance?

Timestamps

0:00- Introduction

2:17- With non-barbell compound exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster?

9:09- How often do the coaches change an athlete’s rep range on a particular exercise?

13:23- How concerned should you be about time under tension?

21:55- Tips on shifting your mindset once you’ve finished prep more towards weight gain, recovery, and performance versus aesthetics

38:00- If short on time, how do you have efficient workouts while still using RPE? How do you incorporate RPE when doing drop sets, rest pause, and super sets?

48:16- The coaches’ thoughts on lifting in shoes with an elevated heel. When is wearing them beneficial?

55:51- Can *everyone* recomp eating at maintenance? Is it the most efficient strategy? Who do the coaches recommend be in a slight surplus instead of eating at maintenance?

Selected Links From This Episode

Team Instagram Account- @team3dmj

Team YouTube Channel- https://www.youtube.com/@Team3DMJ

The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet

Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals

The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip

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