3D Muscle Journey
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
Latest episodes
Jun 26, 2025 • 1h 8min
#285: The True Cost of Contest Prep
Alberto, Jeff, Brad, and Brian discuss all the costs (financial, time, health, etc.) to consider when planning a contest prep. What are the financial costs associated with prepping for and competing in a bodybuilding show? What is the coaches’ order of operations in terms of when to purchase what over the course of a contest prep? Why do the coaches recommend waiting to sign up for the show you’re planning on competing in? When is a good time to schedule your polygraph test and tan? What costs other than money come with dedicating yourself to the sport of bodybuilding? How do the coaches pick what shows they are going to compete in and how do they help their athletes choose shows? The answers to these questions and many more are covered in this episode. Timestamps0:00- The financial cost of prepping and competing 11:51- The cost of coaching 17:05- The coaches’ order of operations in terms of when to purchase what over the course of a contest prep 24:46- When to pay the entry fee, schedule your polygraph test, and schedule your tan 28:48- Make sure to research the show you are thinking about competing in 31:15- Various costs and fees associated with competing 38:03- How the coaches pick what shows they’re going to compete in and how they help their athletes choose shows 50:25- Bodybuilding doesn’t always make sense financially and that’s okay 53:05- Costs other than money that come with dedicating yourself to the sport of bodybuilding59:30- Prepping gets easier the more you do it Selected Links From This EpisodeThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
Jun 12, 2025 • 1h 19min
#284: How To Build Your Back
Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you aim to get when performing lengthened partials? What are some different ways you can track your back training when performing partial reps? The answers to these questions and many more are covered in this episode.Timestamps0:00- How Alberto made such big improvements in his back last offseason6:50- Why training your back requires a bit more strategy than other muscle groups13:10- Volume & Frequency 32:02- Quality over quantity 35:53- Alberto’s aha moment 41:12- Mistaking an absence of evidence for evidence of absence/Clinging too tightly to research50:20- Why some people can get more lengthened partial reps than others57:51- Strategies to make your back training more effective1:01:07- Experiment! 1:07:47- Different ways to track your back training when doing partial reps Selected Links From This EpisodeBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-designCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
May 29, 2025 • 1h 9min
#283: Is Your Obsession With Clean Eating Holding You Back?
Alberto, Steve, and Brian discuss what orthorexic behaviors can look like in bodybuilders and how these behaviors can lead to suboptimal progress and a reduced quality of life. What is the coaches’ experience with orthorexia personally and with their athletes? What are some common behaviors the coaches see that are unnecessary and suboptimal? Why do people sometimes still do things they know they don’t need to do? What are some strategies to combat orthorexic behaviors? What are the benefits of having a calorie and protein target instead of a protein, carbohydrate, and fat target? When is a specific behavior or fear a problem? Why is being more precise not always better? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:37- What is orthorexia? 8:03- What the coaches do when they notice an athlete/client is starting to develop orthorexic behaviors 23:21- Why people sometimes still do things they know they don’t need to do 29:02- There is nothing inherently wrong with having rituals30:47- Anxiety around going out to eat34:16- Having very precise macronutrient targets for a long period of time 44:54- Gluten, dairy, and processed foods 47:17- Compensating for the previous day(s)50:00- Feeling like you have to track for the rest of your life 58:17- Protein timing 1:02:03- Supplementation 1:05:44- Final thoughts Selected Links From This EpisodePro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-studyCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-trackingMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass3DMJ Podcast Episode #216: How To Eat Out- https://www.youtube.com/watch?v=RpmokMsVTJY“Consume a Variety of Fruits and Vegetables.” But Why & What Does That Look Like- https://www.youtube.com/watch?v=O3IQz4bei0QSteve’s Website- http://stevetaylorrd.comSteve’s Instagram- @stevetaylorRDSteve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQSteve’s Facebook Page- https://www.facebook.com/stevetaylorRDSteve’s Mailing List & Newsletter- http://eepurl.com/diZ6GzThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
May 15, 2025 • 1h 41min
#282: The Importance Of Mind Muscle Connection
Eric, Jeff, and Brian discuss the intersection between effort, mind muscle connection, and biomechanics to give you more flexibility in your technique, exercise selection, and programming. How important is having a good mind muscle connection when performing an exercise? Does rep speed matter as long as you’re hitting the appropriate proximity to failure? How much of a difference does training at longer muscle lengths really make? What are Eric’s current principles for exercise selection? Can you still make good progress (in regard to hypertrophy) if you vary your exercises frequently? How can you develop a better mind muscle connection? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction0:56- What Jeff likes his athletes to focus on during the execution of an exercise9:12- There is flexibility in both exercise selection and technique 20:53- The importance of exercise selection when trying to optimize hypertrophy29:58- Eric’s principles for exercise selection 37:30- How much of a difference does training at longer muscle lengths make? 50:00- How important is having a good mind muscle connection when performing an exercise? 1:02:14- Does rep speed matter as long as you’re hitting the appropriate proximity to failure? 1:14:58- Can you still make good progress (in regard to hypertrophy) if you vary your exercises frequently? 1:29:35- Biasing specific muscle groups when performing compound exercises Selected Links From This EpisodePro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-studyThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
10 snips
May 1, 2025 • 1h 3min
#281: You Need Better Progress Pics
The discussion highlights the necessity of taking effective progress pictures in fitness journeys. The coaches share their preferred lighting, attire, and techniques for capturing these images. Insights into the frequency of taking progress pics during prep and off-season are explored. The dialogue also touches on the benefits of video over photos for tracking physique changes. Emphasis is placed on how visuals can reveal changes that numbers alone can't, making progress pictures a crucial tool for any athlete.
Apr 17, 2025 • 1h 21min
#280: Q&A Session 28
Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they need to change their training? If someone’s goal is maximum strength, do they need to run strength blocks, hypertrophy blocks, etc.? What does a good relationship with food look like? Is unilateral or bilateral training better for muscle growth? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:20- How do you know if you are recovered? Is it okay to train through some soreness or should you wait until the soreness is gone before you train? 15:06- What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed?32:15- If someone is training for hypertrophy, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?43:42- If someone’s goal is maximum strength, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.? 52:06- What does a good relationship with food look like? How food focused should you be in the offseason? 1:10:58- How to look the best you can when you only have 3-4 weeks notice before a photo shoot 1:12:04- Is unilateral or bilateral training better for muscle growth?1:14:25- Posing tips to make your quads look better on stage1:16:25- Advice for when working with clients who aren’t very dedicated to achieving their strength and physique goals1:19:20- How the coaches recommend getting tanned for the stage Selected Links From This EpisodeTeam Instagram Account- @team3dmjTeam YouTube Account- https://www.youtube.com/@Team3DMJ3DMJ Podcast Episode #278: The Art Of Fatigue Management- https://www.youtube.com/watch?v=s0Km9zs8sgE&t=1762sPro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-studyMacros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-mealsTransitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-trackingThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching A Tool To Help Transition Away From Tracking Macros/Calories- https://www.youtube.com/watch?v=fCEHvGVxrlI&t=1sThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES- https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS- https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
Apr 3, 2025 • 1h 31min
#279: Post Competition Assessments
Eric, Alberto, and Jeff discuss how they review an athlete’s season with the athlete to help them process their emotions, see their achievements, develop a perspective that is going to help them, and determine what they need to work on in the offseason to have a better physique and prep next time they compete. What can you do to help you process a show or season where you didn’t place as well as you wanted, so that you have a more positive outlook on the experience? Why is it critical to know your limits and have realistic expectations going into a show or season? How can you channel your competitive drive to support your goals as well as to help prevent a big emotional fallout? How do the coaches help an athlete decide on what body parts to focus on in the offseason? How much weight should you give the judges’ feedback? When you’re critiquing your physique, should you compare it to the physiques of the other athletes that were in your lineup, or should you critique it on its own? The answers to these, plus many other questions are covered in this episode. Timestamps0:00- Introduction0:58- Jeff’s process for reviewing an athlete’s contest prep with the athlete after their season is over 13:55- Not letting your emotional state be based on things that are out of your control 16:23- Know your limits and acknowledge your wins 26:00- Channeling your competitive drive to support your goals as well as to help prevent a big emotional fallout 28:25- Having multiple “whys”42:01- Shifting your perspective to one that helps you 44:51- How the coaches work with high-level competitors that don’t need help processing their emotions 1:05:02- Critiquing your physique in relation to the physiques of the other athletes that were in your lineup vs. Critiquing your physique on its own 1:07:40- How much weight should you give the judges’ feedback? 1:26:15- Final thoughts Selected Links From This EpisodePro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-studyThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES- https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS- https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
8 snips
Mar 20, 2025 • 1h 31min
#278: The Art Of Fatigue Management
Discover the complexities of managing fatigue and its crucial role in athletic performance. The hosts debate the misconceptions surrounding training volume and calorie intake during rest days. Strategies for exercise selection are explored, emphasizing personalization and enjoyment in workouts. Tips on structuring training around refeeds to enhance results are shared. Learn how injuries influence training decisions and how a longer preparation timeline can lead to better outcomes. Uncover the essential balance between pushing limits and effective recovery.
Mar 6, 2025 • 1h 33min
#277: Stretching For Hypertrophy & Performance
The big question…Is long-duration static stretching redundant if someone is already resistance training or does it provide complementary effects? Nick, Eric, and Brad discuss this and many other stretching-related questions. Does static stretching before exercise help prevent injury? Can stretching cause muscular hypertrophy? How could someone use static stretching to potentially help prevent or reduce detraining when traveling? How does Brad commonly program stretching for his athletes? When are good times to static stretch? How intense should your stretching be? What are signs you should stop a stretch? Can resistance training itself improve range of motion? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:51- Stretching for injury prevention 13:09- How Brad incorporates stretching into his day and how he commonly programs stretching for his athletes 19:54- How stretching could be beneficial for strength and physique athletes 30:10- What Brad has his athletes do to increase their range of motion at the bottom of a squat when needed 33:25- How Nick incorporates different interventions to help his patients improve their range of motion 39:49- Signs you should stop a stretch52:36- Eric’s experience pre and post hip surgery 58:47- Functional changes caused by long-duration static stretching 1:04:39- Can stretching cause muscular hypertrophy?1:21:01- Practical takeaways Selected Links From This EpisodeCardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardioMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThe Effect Of A Combined Long-Duration Static Stretching And Resistance Training Regimen On A Competitive Bodybuilder: A Case Study- https://www.researchgate.net/publication/388122175_The_effect_of_a_combined_long-duration_static_stretching_and_resistance_training_regimen_on_a_competitive_bodybuilder_A_case_studyNick’s Website- https://www.strengthtogetheronline.com Nick’s Instagram- @nicklicameli Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featuredThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES- https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS- https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
Feb 20, 2025 • 1h 2min
#276: How To Travel & Keep Your Gains
Jeff, Alberto, and Brian share how they eat and train when traveling, both during prep and in the offseason. The coaches also go over the importance of becoming a resilient bodybuilder. How has Jeff gotten more comfortable traveling during prep? How do the coaches decide on what to eat when they’re at a restaurant? What is the one food Alberto always travels with? What suggestions do the coaches have when it comes to foods you can eat while you’re traveling to your destination? How did Alberto win his first pro show by peaking on foods he bought at gas stations? What advice do the coaches have when it comes to training when you’re on vacation? What are the coaches’ go-to bodyweight exercises? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:54- How Jeff has gotten more comfortable traveling during prep8:28- Brian and Jeff’s mindset around training when traveling16:20- Alberto’s mindset around traveling and eating out21:15- The importance of exposing yourself to different environments 24:40- How the coaches decide on what to eat at a restaurant when they’re traveling 35:57- Informing those around you of your bodybuilding goals39:29- Suggestions on what to eat while you’re traveling to your destination 47:30- Advice around training when you’re on vacation 55:10- The coaches’ go-to bodyweight exercises Selected Links From This EpisodeCardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardioThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES- https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS- https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
