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by 3D Muscle Journey
The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ
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- 2 weeks ago1h 0m
#320: Q&A Session 32
Alberto, Brad, and Brian answer audience-supplied questions about periodization, warm-up sets, coming back from injuries, recomping, competing, and more. If someone doesn’t want to compete and just wants to build an impressive physique over time, do they need to periodize their nutrition and training? What made Brad and Alberto come to the conclusion that they were ready to compete? What criteria does a set need to meet for the coaches to count it towards their volume for the week? How often do the coaches program an intentional surplus? How do you come back from an injury and trust your body again when you are terrified of reinjuring yourself? What is the best way to prepare for your consultation with a 3DMJ coach? The answers to these questions and many more are covered in this episode. Timestamps0:00- If someone doesn’t want to compete and just wants to build an impressive physique over time, do they need to periodize their nutrition and training?8:34- How do the coaches know what works for them?16:42- How do you know when you have enough muscle to compete? 23:16- Do the coaches count their warm-up sets towards their volume for the week? 28:28- For intermediates and beyond, is a caloric surplus necessary to add more muscle tissue? 38:24- How do you come back from an injury and trust your body again when you are terrified of reinjuring yourself? 47:44- What do the coaches talk about and do during a consultation with an athlete? Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-seasonThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
- 4 weeks ago1h 11m
#319: What Supplements Do You Take?
Jeff, Eric, and Brian share their perspectives on supplements, what they are currently taking, and advice for those who want to optimize all the variables in order to maximize progress. What were the coaches’ first experiences with supplements? What creates the placebo effect? What actually causes a pump? What is the “supplement treadmill”? Which supplements actually work? Why is it important to have realistic expectations for the supplements you choose to take? If you’re supplementing with creatine but you don’t feel it working, does that mean it’s not working? What are the risks that come with taking a lot of supplements? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction4:26- The changing perspective on supplements in the natural-bodybuilding community 9:55- Jeff’s first experience with supplements 23:34- Brian’s first experience with supplements and how his perspective on supplements has evolved over time 32:21- How powerful the placebo effect and groupthink can be 43:16- The supplements Jeff currently takes 46:19- Having realistic expectations for the supplements you choose to take 52:29- The supplements Eric is currently taking 56:24- The risks of taking a lot of supplements 1:06:56- Remember to keep supplements in perspective Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Nutrition For Hypertrophy & Strength (Online Course)- https://www.3dmusclejourney.com/nutritionMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
- Oct 1, 20261h 5m
#318: Post-Season Blues
Alberto and Brian discuss how athletes commonly feel after their bodybuilding season is over and what you can do to get back to feeling like yourself as soon as possible. What are some strategies to help minimize post-season blues? How normal is it to not feel like yourself physiologically after prep is over? What is the thing that most lets Brian know how recovered he is? Why do the coaches want their athletes to have other things going on while they’re prepping? What frequently stops people from gaining the weight they know they probably need to gain? Why don’t the coaches recommend reverse dieting at a slow pace after your season is over? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:44- The coaches’ first preps 11:39- How normal is it to not feel like yourself physiologically after prep is over? 21:32- The redistribution of body fat when you first start gaining weight after prep 22:44- Expect to overshoot 31:56- Post-season blues 40:32- Why gaining weight after your season is over is so important and framing to help make gaining weight easier 53:24- There is an element of experience to getting shredded 1:01:26- Additional tips Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-seasonThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
- Sep 17, 20261h 11m
#317: Is The Mind-Muscle Connection Overrated?
Alberto, Jeff, and Brad discuss what the mind-muscle connection is, how important it is for muscle growth, who can benefit the most from focusing on it, and what you can focus on instead. Does the speed of your reps matter? Why is Jeff intentional about maintaining control of the weight when he’s lifting? What are the coaches’ thoughts on stricter reps versus less-strict reps? What do the coaches think about when they’re training and the intensity of the burning sensation is building? What can you think about so that your sessions don’t feel like you’re just checking things off a list? What are some signs that an exercise is a good fit for you? The answers to these questions and many more are covered in this episode. Timestamps0:00- Proprioception vs. Mind-muscle connection 9:48- Why Jeff is intentional about maintaining control of the weight when he’s lifting 19:15- Stricter reps vs. Less-strict reps 30:24- More examples of how focusing too much on the mind-muscle connection can be misleading 36:47- What the coaches think about when they’re training and the intensity of the burning sensation is building 50:09- Visualization, intraset focus, and background noise 53:40- The adjustments Brad made to his back training which have led to a more muscular back 59:24- Signs that an exercise is a good fit for youSelected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massStrength Training Anatomy (Third Edition)- https://www.amazon.com/dp/0736092269?lv=shuf&channelId=500&plpRedirect=mhFallbackThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
- Sep 3, 20261h 12m
#316: Maintenance Phases in Bodybuilding
Brian, Alberto, and Brad discuss the benefits of maintenance phases, why they are sometimes superior to gaining phases, and what to consider when setting your rate-of-weight-gain goal. Why do the coaches program less intentional surpluses than they used to? What is the difference between weight maintenance and progress maintenance? Are DEXA scans helpful for programming? How do elite powerlifters put on muscle while minimizing fat gain? If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? Do the coaches ever have athletes do dreamer bulks anymore? In what situations do the coaches tend to program an intentional surplus instead of a maintenance phase? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction1:32- Why the coaches program less intentional surpluses than they used to 13:43- Weight maintenance vs. Progress Maintenance 19:50- When setting up a gaining phase, consider the profit margin 30:21- If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? 34:34- Do the coaches ever have athletes do dreamer bulks anymore? 39:00- Situations where the coaches program an intentional surplus 48:53- Are DEXA scans (and other methods that estimate body composition) helpful for programming? 58:33- The behavioral aspects and usefulness of maintenance phases Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c&t=46sThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
- Aug 20, 20261h 10m
#315: The Identity Trap of Bodybuilding
Jeff, Brian, and Brad discuss how a person’s identity as a bodybuilder can change across their training career, why it’s important to see yourself as more than just a bodybuilder, and how having a limited identity can ultimately hold you back. What was Jeff’s relationship with bodybuilding like when he was in his 20s and why does he consider it “ugly”? What did Brad’s life look like when he was too obsessed with bodybuilding? What advice would Brian give his 16-year-old self? How can a person’s identity interfere with them being able to tone things down and have a more balanced approach? How can being hardcore actually be a symptom of being insecure? Why is it important to not tie your identity to a particular type of training? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction1:39- Who is Jeff without bodybuilding? 13:02- The time in Brad’s life when he was too obsessed with bodybuilding 17:52- What Brian would tell his 16-year-old self 23:31- How a person’s identity can interfere with toning things down and taking a more balanced approach 35:53- Brad’s equalizer analogy 42:36- Sometimes you just need a break from bodybuilding 46:15- Don’t tie your identity to a particular type of training 49:02- How Jeff wears his different hats and how he views bodybuilding as a vessel 55:54- Do the coaches think bodybuilding attracts people with bigger egos, or do they think it attracts people who want to feel better about themself?1:01:03- Strive for excellence not perfection Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
- Aug 6, 20261h 15m
#314: Training Modifications During a Diet
Alberto, Eric, and Jeff discuss autoregulating your training while dieting and how learning to autoregulate your training is vital if you want to get the most out of yourself. How do the coaches help their athletes develop the skill of being able to autoregulate their training? How can a person’s personality influence the way they autoregulate their training? How necessary are deloads? How has Eric’s opinion on deload frequency changed? Can a person develop more grit? Why is it beneficial to expose yourself to lifters who have different perspectives than you? What is the best training split? What was Alberto’s biggest lesson from his last prep? Why are “autoregulation” and “intuitive training” *not* the same thing? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:55- How the way Alberto autoregulates his training changes when he’s prepping 7:44- Jeff’s advice for beginner, intermediate, and advanced lifters 16:47- Longer-term patterns Eric has identified in his training 23:38- How Alberto helps his athletes develop the skill of being able to autoregulate their training 30:36- How Jeff helps his athletes develop the skill of being able to autoregulate their training 38:40- How Eric’s opinion on deload frequency has changed 46:31- How Eric helps his athletes develop the skill of being able to autoregulate their training 51:46- Purposely expose yourself to different perspectives56:18- The value of good coaching 1:02:34- It’s scary to stop doing what you’ve seen success with 1:08:45- Work with your body versus trying to make it submit to you1:11:07- “Autoregulation” and “intuitive training” are *not* the same thing Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
- Jul 23, 20261h 15m
#313: Diets For Crazy Schedules
Brad, Brian, and Alberto discuss the details that actually matter for fat loss, so you can create an eating routine that works well for you and your schedule. How many times per day do the coaches recommend eating? Does the number of times you eat per day influence your metabolic rate? Do you have to distribute your protein evenly throughout the day? What are the coaches’ thoughts on and what is the effectiveness of intermittent fasting? What are 48-hour feeding windows and how can you use them? What advice do the coaches have around pre workout nutrition? What nutritional details matter more when you’re super lean? The answers to these questions and many more are covered in this episode. Timestamps0:00- How Brad ate during prep when he used to work graveyard shifts and how he could have done it better 14:27- Meal-timing recommendations for drug-free athletes19:08- Protein-distribution recommendations during prep 30:17- Adherence really is the base of the pyramid 34:22- The downsides of always micromanaging your nutrition 49:43- 48-hour feeding windows 55:49- Pre-workout nutrition 1:03:01- The nutritional details that matter more when you’re super lean Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
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About 3D Muscle Journey
The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ
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