3D Muscle Journey

Andrea, Brad, and Brian host an audience-supplied Q and A session covering a wide range of interesting topics. Deep in prep, do the coaches ever have athletes experience serious medical issues? When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises? What is the difference between a movement’s RIR and a target muscle’s RIR? Is it more important to have carbs before your workout or after? Is it necessary to feel the mind-muscle connection when doing RDLs? Which food tracking apps do the coaches recommend? What are the coaches’ thoughts on calorie cycling for noncompetitors? The answers to these questions and many more are discussed in this episode.  Timestamps 0:00- Introduction 2:18- Deep in prep, do the coaches ever have athletes experience serious medical issues? How often do they request someone get blood work done and in what situations do they request it? 10:07- When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises?  19:44- What is the difference between a movement’s RIR and a target muscle’s RIR? 24:16- Is it more important to have carbs before your workout or after? 35:06- Is it necessary to feel the mind-muscle connection when doing RDLs? Should you feel it more in your glutes or hamstrings? 49:15- Which food tracking apps do the coaches recommend?  1:00:11- Things coaches can do that algorithms cannot do 1:03:55- For those who only train 1-3 times per week, are axially-loaded exercises that involve a lot of different muscle groups (such as deadlifts, squats, and standing overhead presses) good exercise selections? 1:10:33- The coaches’ thoughts on calorie cycling for noncompetitors  Selected Links From This Episode 3DMJ’s Instagram Account- @team3dmj 3DMJ’s Twitter/X Account- @team3dmj 3DMJ Podcast Episode #256: Is Using RPE Worth It?- https://www.youtube.com/watch?v=Qb0X87odRlQ Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform Why The Calories In Your Nutrition Tracking App And Your Spreadsheet Do Not Match (Article by Brad Loomis)- https://3dmusclejourney.com/macro-discrepancies/ 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

Coaches discuss how their hypertrophy programming has evolved, emphasizing open-mindedness, new training techniques, and the benefits of training at longer muscle lengths. They highlight the importance of range of motion, managing fatigue, and learning from past mistakes in programming. The conversation delves into the shift towards hard sets over total tonnage, individualized programming, and the potential benefits of lengthened partials for hypertrophy.

Experienced bodybuilding dads share insights on balancing fitness goals and parenthood, emphasizing staying competitive, flexibility, optimizing training time, and promoting a healthy body image to their kids. This episode offers valuable takeaways for current and future parents.

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