3D Muscle Journey

The hosts discuss the challenges of sticking to a diet and navigating food prepared by family, the struggles of perfection and compliance in achieving goals, reflecting on a plateau and the importance of communication, the negative impact of following a strict meal plan for bodybuilding competition prep, avoiding excessive training and balancing stimulus and recovery, and the importance of not waiting for perfect conditions to pursue goals.

Jeff and Alberto discuss how they’ve helped and pushed each other, how they go about their bodybuilding differently, and how to get the most out of your bodybuilding journey. Timestamps 0:00- Introduction8:55- The more intrinsically rewarding you keep your bodybuilding the more likely you are to stick around26:21- The things bodybuilding helped the coaches figure out about themselves and correct38:31- Why Alberto wants to continue competing Selected Links From This Episode Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury 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

Brian, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, what a good starting position looks like, and what they are currently doing to prepare for their 2024 season. Timestamps 0:00- Introduction3:28- What Brad is doing to prepare for his 2024 season8:42- Brian’s plan for his 2024 season12:08- Alberto’s plan for his 2024 season14:56- The importance of getting yourself in a good position to start prep35:00- The goal is not to empty the tank37:23- Do the coaches plan on competing more often now that they’re more experienced?41:50- New strategies the coaches are thinking about incorporating in their upcoming prep58:53- Advice for those prepping in 2024 Selected Links From This Episode Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet The Vault- https://www.3dmjvault.com/bundles/vip 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

Bodybuilders discuss the evolution of their contest preps and offseasons, emphasizing the importance of structure. Topics include establishing a default diet, meal planning, understanding macros, and the significance of consistency in bodybuilding. Practical tips for structuring diets, navigating family meals, and developing a positive mindset are highlighted.

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