3D Muscle Journey

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

Brad, Jeff, and Nick discuss the benefits of making your training more efficient and how to do so. Timestamps 0:00- The coaches’ thoughts on efficiency18:06- High-quality sets, thinking long-term, and more is not always better27:47- The benefits of being efficient with your training36:49- Efficiency does not equal minimalism40:14- How to get more efficient with your training59:25- Making things outside of the gym more efficient1:12:00- How to incorporate a new strategy1:17:48- Switching to a minimalist program 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 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

The podcast discusses the principle of specificity in powerlifting, including exercise selection, focus on individual needs, varied practice, novice vs. advanced lifter time allocation, longevity, and injury rates. They explore the balance between specificity and training adaptations, biomechanics impact on muscle growth, personalized training, neural patterns for efficiency, optimizing strength and longevity, and maximizing muscle and skill development in powerlifting.

Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show. Timestamps 0:00- Introduction1:59- Show-day schedules aren’t always accurate13:29- How to keep stress low the day before your show21:29- Shaving tips29:19- Get a pump, don’t train31:28- Everyone is in the same boat39:12- What the coaches do when they are in a situation where something is going wrong42:21- Don’t worry about your placing54:54- Your demeanor on stage1:06:34- Dealing with a placing you don’t agree with Selected Links From This Episode 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  

Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming, and more. Timestamps 0:00- Introduction2:23- Is 2 hours too long in the gym?8:10- Ways to increase your calorie intake if you’re struggling to eat enough15:15- If you’re feeling sore, from a hypertrophy standpoint, is it better to go ahead and push yourself to train or wait until you feel less sore?26:46- What should you do with your calorie intake during a deload?40:42- When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can?49:08- How long can you build muscle on maintenance calories?59:12- If you’re super fatigued after a leg day, is it better to split that session up into smaller sessions?1:05:21- Mini-bulk and mini-cut cycles vs. Maingaining1:15:29- How to increase grip strength for deadlifts1:22:35- What are 3 things the coaches have changed their mind on in the past year? Selected Links From This Episode 3DMJ Case Study Q&A Submission Form- https://3dmusclejourney.com/case-study-app/ 3DMJ YouTube Channel- https://www.youtube.com/@Team3DMJ Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros 3DMJ Podcast Episode #227: Should You Train At Long Muscle Lengths?- https://www.youtube.com/watch?v=PyGqfIYYN3A&t=1s 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, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens. Timestamps 0:00- Introduction1:41- Binge eating disorder3:10- Does Alberto think as many athletes slip up on their diet as they did 10 years ago?7:47- How Steve helps his clients prevent episodes of overeating15:57- Dealing with stress when you’re dieting and slowing down your thinking22:19- Does Alberto have his athletes reduce their calorie intake for a few days after they binge?29:18- What is Steve’s advice to his clients after they overeat?34:44- It’s okay to eat food simply because it tastes good and it’s normal to overeat sometimes57:24- Did you actually even binge?59:57- Final strategies Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #164: Why Bodybuilders Binge- https://www.youtube.com/watch?v=hvbgNWvX8Fs Steve’s Website- http://stevetaylorrd.com Steve’s Instagram- @stevetaylorRD Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD 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

Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing. Timestamps 0:00- Introduction11:45- Looping18:58- What to do if you’re nervous about posing22:41- When to bail on a prep26:54- How the coaches define a successful prep for themselves39:13- Competing against others vs. Competing against yourself45:21- Being prepared, competitiveness, and failure55:44- Other people’s opinions59:36- Dealing with game-day nerves Selected Links From This Episode Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program Amanda’s Email- amirizo027@gmail.com Amanda’s Instagram- @rizo_amanda_ 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, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions. Timestamps 0:00- Introduction2:31- Why and how Alberto and Eric are experimenting with their training10:10- Less joint pain when training at long muscle lengths15:24- What we don’t know38:40- Proceed with caution49:12- How to implement training at long muscle lengths Selected Links From This Episode Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program 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

Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss. Timestamps 0:00- How Jeff and Brad’s training is currently going12:19- How the coaches program their and their athletes’ squat, bench, and deadlift during a contest prep26:17- Calling audibles and being smart36:04- A mental strategy you can use to help get you through a workout when you don’t feel like training41:40- How the coaches use self-talk to guide their training1:00:45- Signs it’s a good day to dig Selected Links From This Episode 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 and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing your rep range for each exercise. Timestamps 0:00- Introduction2:15- Which rep range for which exercise22:07- The benefit of wider rep ranges29:45- What the coaches take into consideration when choosing their rep ranges42:31- If you’re plateaued on an exercise, could switching exercises help?49:10- Rep ranges for isolation exercises during different types of blocks54:53- Doing compound exercises in very high rep ranges1:05:00- Takeaways Selected Links From This Episode Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories 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/vip Watch our show on YouTube - https://www.youtube.com/team3dmj