Brian, Nick, and Brad discuss how to grow your arms and delts while keeping your joints pain-free and healthy. How have the coaches’ views changed when it comes to programming direct arm and delt volume? What tips does the team’s physical therapist have for training your delts if you’re dealing with shoulder pain? If you can’t train a muscle in its lengthened position, is it even worth training it? What are good progression strategies for isolation exercises? Do you need to have isolation exercises for the posterior head of the deltoid in your program to keep your shoulders healthy? What are the group’s go-to exercises for their biceps, triceps, and delts? Timestamps 0:00- Introduction 8:27- How the coaches design an athlete’s program when the athlete is wanting to prioritize arm growth 15:34- Tips for training your delts if you’re dealing with shoulder pain 23:20- Overdoing volume where there is a high degree of tension when the muscle is in a lengthened position 35:56- Isolation exercises might be a better measure of hypertrophy than some compound exercises 41:12- Good progression strategies for isolation exercises 51:45- Exercise selection Selected Links From This Episode 3DMJ Podcast Episode #255: How To Leg Day- https://www.youtube.com/watch?v=tdzCp-hkeiQ Lagging Body Parts (Vault Course)- https://www.3dmjvault.com/courses/lagging-body-parts The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR 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 Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

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.

Discover the evolution of bodybuilding divisions and how to choose the right one for you. Coaches share tips on customizing training for success in your selected category. Learn about the differences in fat loss strategies for men and women. Explore the impact of nutrition, particularly regarding processed foods, on competition prep. Plus, find out if new lifters should target a specific division and whether top physique competitors train their legs. Get ready for some insightful advice tailored to competitive athletes!

The discussion delves into optimal rest intervals between sets and their impact on muscle growth. Listeners learn about antagonist paired sets and how they can enhance efficiency. Strategies like drop sets versus myo-reps are dissected for effectiveness. The advantages of double days in strength training are explored, emphasizing the need to understand different types of fatigue. Practical insights on rest between reps and exercising strategically offer valuable takeaways for maximizing workout results.

Discover the ins and outs of cardio programming as coaches discuss when and how to implement it during fat-loss phases. Learn why a step goal might be more beneficial than a calories-burned target. Explore the role of additional cardio for overall health, appetite stimulation during gaining phases, and the impact of different training modalities. Plus, insights on tapering cardio before competitions and the ongoing importance of recovery and movement in physical training.

Brad and Jeff discuss the physical and mental characteristics of a successful bodybuilder, how to maximize *your* potential, and the amazing things that happen when you let yourself be free of worrying about your genetics. How can you know if you’re going to be good at bodybuilding? How do you know if a certain recommendation applies to you? What is the *art* of bodybuilding? What was Brad’s mindset during his 2024 prep, which he felt led to his best physique ever? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:44- Bone structure 9:09- How to know if you’re going to be good at bodybuilding 20:30- Commit and be patient 28:49- The skill component of lifting 40:06- How to know if a certain recommendation applies to you 51:40- Acceptance of the phase that you’re in 57:54- The *art* of bodybuilding 1:00:40- Brad’s mindset during his 2024 prep Selected Links From This Episode Coaching By Team 3DMJ- ⁠https://3dmusclejourney.com/coaching⁠ Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brian, a seasoned diet coach for athletes, Steve, a fitness expert focused on motivation, and Alberto, who specializes in nutritional strategy adjustments, dive into how and when to adjust diet plans. They discuss the importance of minimal changes based on adherence and progress. The trio emphasizes the psychological effects of diet changes and the need to look beyond the scale. They share insights on managing weight gain during training, the nuances of calorie adjustments, and maintaining a healthy balance between dietary habits and athletic performance.

Alberto, Brian, and Eric have a spirited debate about who they each think are the top 5 natural male bodybuilders of all time. The coaches talk about the early years of Kai Greene’s career when he was natural, the criteria they think is required for someone to be the GOAT (greatest of all time), who they think is the GOAT and why, honorable mentions, and a lot more. Bodybuilding is where art meets science meets sport, and if you are a fan of natural bodybuilding you will love this episode. Timestamps 0:00- Introduction 2:19- Brian’s history as a bodybuilder, coach, and fan of natural bodybuilding 3:51- Why Alberto is qualified to talk about the topic of today’s episode 13:38- The criteria for eligibility in the coaches’ top 5 lists 21:50- Three of Alberto’s top 5 natural male bodybuilders of all time 32:00- Three of Brian’s top 5 natural male bodybuilders of all time 40:40- Three of Eric’s top 5 natural male bodybuilders of all time 50:16- The rest of the coaches’ lists 1:03:47- Honorable mentions 1:17:11- The coaches’ top 5 natural male bodybuilders of all time in order Selected Links From This Episode The 3DMJ Vault- ⁠https://www.3dmjvault.com/bundles/vip⁠ The Vault Quick Start Guide (Vault Course)- ⁠https://www.3dmjvault.com/courses/quick-start-guide⁠ Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠ The Recovery Diet (Vault Course)- ⁠https://www.3dmjvault.com/courses/the-recovery-diet⁠ Sustainable Fat Loss (Vault Course)- ⁠https://www.3dmjvault.com/courses/sustainable-fat-loss⁠ Blood Flow Restriction Training (Vault Course)- ⁠https://www.3dmjvault.com/courses/BFR⁠ Monthly Applications In Strength Sport (MASS)- ⁠https://www.3dmusclejourney.com/mass⁠ Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Alberto, Jeff, and Nick discuss the struggles with gaining weight in the offseason, finding your ideal rate of gain, identifying what your current rate of adaptation is, and advice to help you stay patient when you’re doing all you can do. Who should bulk? What can happen when you get too fixated on gaining weight at a certain rate or weighing a certain amount? What were the coaches’ motivations for and experiences while intentionally gaining weight for the first time? How beneficial is a “dreamer’s bulk”? Can you force-feed muscle growth? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 3:43- The coaches’ motivations for and experiences while intentionally gaining weight for the first time 21:37- How beneficial is a “dreamer’s bulk”? 33:09- Finding the ideal rate of gain and offseason weight for you 38:29- Markers the coaches look at to help them determine if an athlete is gaining at a good rate 46:58- Knowing what your/your athlete’s current rate of adaptation is 50:13- Advice for staying patient and on track in the offseason 55:42- Feeling like you have unfinished business at the end of a prep Selected Links From This Episode The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Eric, Brad, and Brian discuss methods dual athletes can use to maximize their competitiveness in both bodybuilding and powerlifting. These same methods can also be used by noncompetitors who want to get big *and* strong. Why do the coaches program more bodybuilding work for their powerlifting athletes than they used to? Do the benefits of specificity max out at a certain point? How does specificity change over time? How does the minimum effective dose for novice lifters and advanced lifters differ? For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both? Is there a potential benefit to training across a wider variety of rep ranges? How can the stimulus-to-fatigue ratio of an exercise differ between people? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 7:06- The biggest changes the coaches have made to the way they work with dual athletes 31:45- The proposed benefits of powerbuilding 50:56- Why Eric eventually had to decrease his powerlifting training so that he could make better progress on his bodybuilding goals 55:46- For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both? 1:07:02- Do your training the way it was intended to be done 1:10:27- Why did 3DMJ originally start promoting a blended approach and create a lot of dual-sport athletes? Selected Links From This Episode Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪  SIGN UP FOR ONE-ON-ONE COACHING SERVICES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj