3D Muscle Journey

In this podcast, Eric, Brian, and Nick discuss purposefully altering range of motion for muscle growth, strength, and injury rehabilitation. They address misconceptions about range of motion and explore strategies for modifying it in powerlifting and bodybuilding. The concept of neuro mechanical matching is explained, along with the impact of range of motion on muscle growth. Strategies for getting injured powerlifters back on the platform are also shared.

Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced athletes. The coaches also share strategies other advanced athletes can use to continue making progress as well. Timestamps 0:00- Introduction6:40- Eric had to wait 3.5 years to see if what he was doing was working13:08- What Eric did between his last bodybuilding season and the one he is currently in to improve his delts27:56- How Eric is going to improve the muscles he wants to improve while keeping his joints healthy and managing overall fatigue31:31- The importance of working on your posing36:55- How Jeff made the biggest changes in his physique as an advanced athlete49:59- How much more progress does Eric think he can make now that he’s 40?54:04- Experience gives you confidence58:09- Why the majority of Eric’s training is done on machines1:00:55- Does an advanced athlete need to be in a large surplus to make progress?1:10:23- Misconceptions related to age Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ 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

Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coaches talk about how they work with athletes as well as the motives and mindsets they like to see. Timestamps 0:00- Introduction11:10- Taking things off people’s to-do list14:10- Helping people work on the things they aren’t good at20:38- The hardest athletes for the coaches to work with29:36- The importance of being coachable32:01- Competing for the challenge of the process and what you will learn46:30- Final thoughts Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design 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

Andrea, Brian, and Eric conduct an audience-supplied Q and A session. Question topics range from supplementation, to bulking, exercise technique, diet breaks, rest-period length, and more. Timestamps 0:00- Introduction2:32- Do you still get benefits from supplementing with creatine if you don’t take it consistently? How much of a difference does supplementing with creatine make?14:49- What’s a good ratio of fat to muscle gained on a bulk? Does this ratio change as someone gets older?26:16- What is the highest number of compound exercises you should do per muscle group in one training session?36:59- What are the coaches’ thoughts on long-term gaintaining vs. bulk and cut cycles?46:14- Romanian deadlift vs. Stiff leg deadlift54:05- How long should a diet break be?58:54- What are the coaches’ thoughts on using your heart rate to determine the length of your rest periods?1:04:18- What are the coaches’ thoughts on training 7 days per week? Selected Links From This Episode Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design 3DMJ Instagram Account- @Team3DMJ 3DMJ Podcast Episode #193: Programming Considerations- https://www.youtube.com/watch?v=-dSXTO_5L8I&t=1s The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library 3DMJ Podcast Episode #239: How To Build Your Meal Plan- https://www.youtube.com/watch?v=DBpRR45blL0 Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss 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

In this episode, the hosts discuss the benefits of having a plan for meal planning, how they help their athletes/clients develop personalized plans, and strategies to make establishing new eating habits easier. They explore the difference between old-school and new-age meal plans, emphasize the role of snacks in a fat-loss phase, and share tips for building a plan that is enjoyable and scientifically sound. The podcast also covers topics like transitioning to a fat-loss phase, trying different nutritional approaches, and building an optimal meal plan for bodybuilders.

Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out your fat-loss phase if you need to run one, and strategies you can use to lose the last bit of weight needed to make weight. Timestamps 0:00- Introduction1:40- In the coaches’ opinion, who should and shouldn’t cut weight14:16- Why we often lose strength when we cut17:02- How to plan your fat-loss phase32:06- How Brad, Eric, and Brian have cut for meets57:00- Strategies for making weight1:17:32- Situations you would *not* want to water load1:22:00- Recommendations on how to rehydrate after your water cut Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Gaining Strength While Cutting (Vault Course)- https://www.3dmjvault.com/courses/gaining-strength-while-cutting 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

Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders can learn from each other. Timestamps 0:00- Introduction2:25- How the coaches treat their competitive bodybuilders versus their recreational bodybuilders13:22- Letting recreational bodybuilding naturally turn into competitive bodybuilding29:13- Coaching recreational bodybuilders who are a little too relaxed50:04- Who makes more progress in the long run, competitive bodybuilders or recreational bodybuilders? 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

Eric, Brad, and Amanda go over what post-contest blues are, why they happen, and what you can do about them. Timestamps 0:00- Introduction1:41- When the coaches have personally experienced post-contest blues and when they’ve seen their athletes experience them18:07- What post-contest blues look and feel like for Brad and Eric33:21- How the coaches prepare their athletes for post-contest blues53:31- How accepting your situation can be beneficial1:06:23- Final thoughts Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching/ Amanda’s Email- amirizo027@gmail.com Amanda’s Instagram- @rizo_amanda_ 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, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Timestamps 0:00- What the coaches feel like an athlete needs to know and have done before they do their first prep33:01- Make sure you know yourself40:04- When you don’t have access to the foods you normally eat and eating homemade food prepared by others during prep52:11- Share but don’t overshare56:43- Prep doesn’t need to suck the entire time1:02:17- Final thoughts Selected Links From This Episode Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #228: Becoming A Self-Aware Competitor- https://www.youtube.com/watch?v=DjuwhLyNaqo 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, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life after competing. Timestamps 0:00- Introduction2:03- Your “why” for competing changes over time13:53- The skill of focusing on the present24:52- You won’t have regrets if you know you reached your peak37:00- Looking at prep as a game of refinement40:11- Why Alberto started bodybuilding and why he still competes44:34- Jeff’s definition of a bodybuilder46:57- Life after competing Selected Links From This Episode The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide 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