3D Muscle Journey

Coaches delve into the nuances of tracking nutrition behaviors and discuss the impact of mindfulness on weight loss. They explore new guidelines for flexible tracking methods and emphasize the importance of behavior change over strict tracking goals. The podcast also highlights unconventional methods for monitoring nutrition and hydration, and the significance of setting positive, approach-oriented goals for long-term success.

Learn about the benefits of RPE-based programming in training, managing fatigue, and optimizing intensity levels. Explore the differences between training to failure and leaving reps in reserve for muscle growth. Discover various strategies for adjusting load based on RPE and integrating RPE with assigned loads for powerlifters. Delve into the nuances of training efficiency, using cues systems to monitor intensity levels, and balancing pushing to failure with conserving energy for optimal gains.

Discussion on maximizing lower body development without specific exercises, thoughts on squatting and deadlifting, fun exercise modifications, potential relief for injuries or limited equipment. Exploring foundational movements, unconventional strategies for quad and deltoid training, importance of squats, foundational nutrition principles for athletes, optimizing leg day workouts, enhancing hip extensor development in natural bodybuilding.

Brian and Eric discuss body fat set points, leptin, modifying environment, Amish research, metabolic adaptation, and energy availability. They address changing set points, genetic influences, and healthy body fat percentages. The episode emphasizes behavioral changes, sustainable habits, and challenges of extreme fitness lifestyles.

Amanda, Alberto, and Eric discuss disordered eating, body-image concerns, and how they relate to physique athletes and noncompetitors. Topics include framing behaviors, influence of biology, research on tracking, and coping mechanisms. They address clinical definitions, orthorexia, dealing with nonclassified disordered eating, and bodybuilding for those in eating disorder recovery.

Coaches discuss optimal training goals for muscular hypertrophy, progression based on adaptation rate, slower vs. faster reps, volume impact on longevity, caution against prioritizing numbers. Insights on training quality over continuous volume escalation, importance of stimulus, navigating plateaus, progressive overload introduction, variable training methods for long-term gains, minimum effective dose concept, optimizing training volume and quality, analyzing progress without overreacting.

Eric, Alberto, and Brad discuss the things they feel every powerlifter who wants to be successful needs to understand. The coaches talk about how beneficial being intentional with your nutrition can be and a few simple nutritional strategies they recommend. Other topics discussed include, the best way to make weight for a meet, the coaches’ thoughts on cutting to make a weight class early in your powerlifting career, and the ideal situation to be in from a nutritional perspective as you’re getting close to meet day. ------------------------------ Timestamps 0:00- Introduction 8:20- There is a cost to cutting down to make a weight class early in your powerlifting career 20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older 29:28- Some of the first nutritional changes Alberto has his powerlifters make 44:54- Develop structure for how you eat throughout the day 48:51- Making weight 1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet 1:11:27- Key performance indicators ------------------------------ Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet 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

Fitness experts Andrea, Brian, and Jeff answer audience questions on muscle growth, volume tracking, balancing lifting with other activities, determining stage readiness, and overcoming post-competition body fat fears. They emphasize the importance of assessing progress, adjusting training variables for optimal performance, and prioritizing mental health and sustainable goals in the fitness journey.

In this eye-opening episode, the risks of testing new supplements and the importance of high-quality supplements are discussed. The coaches also explore the effectiveness of various supplements and the prevalence of supplement contamination. They delve into the regulation and third-party testing of supplements, as well as share their recommended supplements. The episode covers topics such as the research on beta-alanine, citrulline malate, creatine, caffeine, and BCAAs, and emphasizes the need for evidence-based decision making. The allure and risks of supplements in the fitness industry and considerations for micronutrients and blood work are also addressed.

Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our bodies to the extreme. The coaches share crazy things they have seen and had happen to them during prep. Timestamps 0:00- Introduction2:30- What happened when Jeff was vitamin K deficient during one of his preps19:55- A time when Jeff’s dedication and discipline were too extreme28:43- You can do everything right and still have issues36:26- Brad’s fears around prepping this year after not having prepped for 10 years46:02- Why Brad and Alberto want to prep this year57:51- Final thoughts Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide The Vault- https://www.3dmjvault.com/bundles/vip 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj