Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How necessary are mini-cuts? How long should a mini-cut last and how lean should someone be by the end of one? In what ways are a contest prep and general fat-loss phase similar? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:09- How Alberto’s diet is different now that he’s started prepping

5:26- Factors that influence pacing

18:33- Where the concept of contest prep positioning came from

23:24- You have to look at your own history

31:08- The benefits of taking a phasic approach to fat loss

38:35- How necessary are mini-cuts?

58:43- Mini-cut methods and length

1:02:56- Desired rate of loss during a mini-cut

1:13:28- Appropriately pacing your prep

1:18:09- Make sure to think about your health and the long term

Selected Links From This Episode

Prep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioning

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 💪 

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Alberto, Jeff, Brad, and Brian discuss all the costs (financial, time, health, etc.) to consider when planning a contest prep. What are the financial costs associated with prepping for and competing in a bodybuilding show? What is the coaches’ order of operations in terms of when to purchase what over the course of a contest prep? Why do the coaches recommend waiting to sign up for the show you’re planning on competing in? When is a good time to schedule your polygraph test and tan? What costs other than money come with dedicating yourself to the sport of bodybuilding? How do the coaches pick what shows they are going to compete in and how do they help their athletes choose shows? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- The financial cost of prepping and competing

11:51- The cost of coaching

17:05- The coaches’ order of operations in terms of when to purchase what over the course of a contest prep

24:46- When to pay the entry fee, schedule your polygraph test, and schedule your tan

28:48- Make sure to research the show you are thinking about competing in

31:15- Various costs and fees associated with competing

38:03- How the coaches pick what shows they’re going to compete in and how they help their athletes choose shows

50:25- Bodybuilding doesn’t always make sense financially and that’s okay

53:05- Costs other than money that come with dedicating yourself to the sport of bodybuilding

59:30- Prepping gets easier the more you do it

Selected Links From This Episode

The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you aim to get when performing lengthened partials? What are some different ways you can track your back training when performing partial reps? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How Alberto made such big improvements in his back last offseason

6:50- Why training your back requires a bit more strategy than other muscle groups

13:10- Volume & Frequency

32:02- Quality over quantity

35:53- Alberto’s aha moment

41:12- Mistaking an absence of evidence for evidence of absence/Clinging too tightly to research

50:20- Why some people can get more lengthened partial reps than others

57:51- Strategies to make your back training more effective

1:01:07- Experiment!

1:07:47- Different ways to track your back training when doing partial reps

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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Alberto, Steve, and Brian discuss what orthorexic behaviors can look like in bodybuilders and how these behaviors can lead to suboptimal progress and a reduced quality of life. What is the coaches’ experience with orthorexia personally and with their athletes? What are some common behaviors the coaches see that are unnecessary and suboptimal? Why do people sometimes still do things they know they don’t need to do? What are some strategies to combat orthorexic behaviors? What are the benefits of having a calorie and protein target instead of a protein, carbohydrate, and fat target? When is a specific behavior or fear a problem? Why is being more precise not always better? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:37- What is orthorexia?

8:03- What the coaches do when they notice an athlete/client is starting to develop orthorexic behaviors  

23:21- Why people sometimes still do things they know they don’t need to do

29:02- There is nothing inherently wrong with having rituals

30:47- Anxiety around going out to eat

34:16- Having very precise macronutrient targets for a long period of time

44:54- Gluten, dairy, and processed foods

47:17- Compensating for the previous day(s)

50:00- Feeling like you have to track for the rest of your life

58:17- Protein timing

1:02:03- Supplementation

1:05:44- Final thoughts

Selected Links From This Episode

Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

3DMJ Podcast Episode #216: How To Eat Out- https://www.youtube.com/watch?v=RpmokMsVTJY

“Consume a Variety of Fruits and Vegetables.” But Why & What Does That Look Like- https://www.youtube.com/watch?v=O3IQz4bei0Q

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

Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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Eric, Jeff, and Brian discuss the intersection between effort, mind muscle connection, and biomechanics to give you more flexibility in your technique, exercise selection, and programming. How important is having a good mind muscle connection when performing an exercise? Does rep speed matter as long as you’re hitting the appropriate proximity to failure? How much of a difference does training at longer muscle lengths really make? What are Eric’s current principles for exercise selection? Can you still make good progress (in regard to hypertrophy) if you vary your exercises frequently? How can you develop a better mind muscle connection? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

0:56- What Jeff likes his athletes to focus on during the execution of an exercise

9:12- There is flexibility in both exercise selection and technique

20:53- The importance of exercise selection when trying to optimize hypertrophy

29:58- Eric’s principles for exercise selection

37:30- How much of a difference does training at longer muscle lengths make?

50:00- How important is having a good mind muscle connection when performing an exercise?

1:02:14- Does rep speed matter as long as you’re hitting the appropriate proximity to failure?

1:14:58- Can you still make good progress (in regard to hypertrophy) if you vary your exercises frequently?

1:29:35- Biasing specific muscle groups when performing compound exercises

Selected Links From This Episode

Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study

The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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Brian, Alberto, and Brad discuss the importance of progress pictures, how to take them, how often to take them, and explain the difference between social media friendly progress pictures and progress pictures that are actually going to help you get better. How do the coaches like their athletes to take their progress pictures? What lighting do they prefer? What attire do they prefer? How often do they recommend taking progress pictures when prepping? How often do they recommend taking progress pictures in the offseason? Why does Alberto prefer video over photos for athletes who are prepping? How can you use your phone to help you learn how to pose? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:20- The coaches’ first set of progress pictures

9:24- How the coaches like their athletes to take their progress pictures

27:10- Videos vs. Pictures

37:48- Why the coaches prefer honest lighting

47:00- Bodybuilding is a visual sport

50:00- Using your phone to help you learn how to pose

57:21- Make sure what you are doing is actually changing the way your physique looks in the way you want it to

Selected Links From This Episode

The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide

The 3DMJ 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 💪 

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Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they need to change their training? If someone’s goal is maximum strength, do they need to run strength blocks, hypertrophy blocks, etc.? What does a good relationship with food look like? Is unilateral or bilateral training better for muscle growth? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:20- How do you know if you are recovered? Is it okay to train through some soreness or should you wait until the soreness is gone before you train?

15:06- What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed?

32:15- If someone is training for hypertrophy, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?

43:42- If someone’s goal is maximum strength, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?

52:06- What does a good relationship with food look like? How food focused should you be in the offseason?

1:10:58- How to look the best you can when you only have 3-4 weeks notice before a photo shoot

1:12:04- Is unilateral or bilateral training better for muscle growth?

1:14:25- Posing tips to make your quads look better on stage

1:16:25- Advice for when working with clients who aren’t very dedicated to achieving their strength and physique goals

1:19:20- How the coaches recommend getting tanned for the stage

Selected Links From This Episode

Team Instagram Account- @team3dmj

Team YouTube Account- https://www.youtube.com/@Team3DMJ

3DMJ Podcast Episode #278: The Art Of Fatigue Management- https://www.youtube.com/watch?v=s0Km9zs8sgE&t=1762s

Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study

Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals

Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking

The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

A Tool To Help Transition Away From Tracking Macros/Calories- https://www.youtube.com/watch?v=fCEHvGVxrlI&t=1s

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Eric, Alberto, and Jeff discuss how they review an athlete’s season with the athlete to help them process their emotions, see their achievements, develop a perspective that is going to help them, and determine what they need to work on in the offseason to have a better physique and prep next time they compete. What can you do to help you process a show or season where you didn’t place as well as you wanted, so that you have a more positive outlook on the experience? Why is it critical to know your limits and have realistic expectations going into a show or season? How can you channel your competitive drive to support your goals as well as to help prevent a big emotional fallout? How do the coaches help an athlete decide on what body parts to focus on in the offseason? How much weight should you give the judges’ feedback? When you’re critiquing your physique, should you compare it to the physiques of the other athletes that were in your lineup, or should you critique it on its own? The answers to these, plus many other questions are covered in this episode.

Timestamps

0:00- Introduction

0:58- Jeff’s process for reviewing an athlete’s contest prep with the athlete after their season is over

13:55- Not letting your emotional state be based on things that are out of your control

16:23- Know your limits and acknowledge your wins

26:00- Channeling your competitive drive to support your goals as well as to help prevent a big emotional fallout

28:25- Having multiple “whys”

42:01- Shifting your perspective to one that helps you

44:51- How the coaches work with high-level competitors that don’t need help processing their emotions

1:05:02- Critiquing your physique in relation to the physiques of the other athletes that were in your lineup vs. Critiquing your physique on its own

1:07:40- How much weight should you give the judges’ feedback?

1:26:15- Final thoughts

Selected Links From This Episode

Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠

The 3DMJ Vault- ⁠https://www.3dmjvault.com/bundles/vip⁠

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 💪 

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Brad, Jeff, and Brian discuss the unavoidable side effect of generating fatigue, the current fear of doing too much that is causing some athletes to miss out on productive stretches of training, and many different strategies for managing fatigue and improving performance. What are the coaches’ thoughts on decreasing your calorie intake on rest days and during deloads? How can you structure your training around your refeeds to maximize performance in the gym? What are the limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio? Can some people recover from more volume than others? How does fatigue affect your look and weight? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:37- What is “fatigue” and is it necessary?

6:49- How Brad assesses if fatigue is affecting an athlete’s training

9:20- How Jeff helps his athletes balance supply and demand

19:34- What is “recovery” and how is it typically defined in sports science?

29:00- Come up with a layout that makes you eager to go in and train

36:20- The limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio

45:15- The coaches’ pet peeves about the training recommendations commonly found on social media

53:58- The accumulation of fatigue over time

57:05- How Jeff adjusted Brad’s nutrition and training near the end of his last prep to decrease fatigue and improve performance

1:03:14- The coaches’ thoughts on decreasing your calorie intake on rest days and during deloads

1:05:31- Fatigue management during prep

1:21:00- Strategies for dropping fatigue before you step on stage

Selected Links From This Episode

Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study

The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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The big question…Is long-duration static stretching redundant if someone is already resistance training or does it provide complementary effects? Nick, Eric, and Brad discuss this and many other stretching-related questions. Does static stretching before exercise help prevent injury? Can stretching cause muscular hypertrophy? How could someone use static stretching to potentially help prevent or reduce detraining when traveling? How does Brad commonly program stretching for his athletes? When are good times to static stretch? How intense should your stretching be? What are signs you should stop a stretch? Can resistance training itself improve range of motion? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:51- Stretching for injury prevention

13:09- How Brad incorporates stretching into his day and how he commonly programs stretching for his athletes

19:54- How stretching could be beneficial for strength and physique athletes

30:10- What Brad has his athletes do to increase their range of motion at the bottom of a squat when needed

33:25- How Nick incorporates different interventions to help his patients improve their range of motion

39:49- Signs you should stop a stretch

52:36- Eric’s experience pre and post hip surgery

58:47- Functional changes caused by long-duration static stretching

1:04:39- Can stretching cause muscular hypertrophy?

1:21:01- Practical takeaways

Selected Links From This Episode

Cardio For Fat Loss (Vault Course)- ⁠⁠https://www.3dmjvault.com/courses/cardio⁠⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

The Effect Of A Combined Long-Duration Static Stretching And Resistance Training Regimen On A Competitive Bodybuilder: A Case Study- https://www.researchgate.net/publication/388122175_The_effect_of_a_combined_long-duration_static_stretching_and_resistance_training_regimen_on_a_competitive_bodybuilder_A_case_study

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 💪 

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