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

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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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Jeff, Alberto, and Brian share how they eat and train when traveling, both during prep and in the offseason. The coaches also go over the importance of becoming a resilient bodybuilder. How has Jeff gotten more comfortable traveling during prep? How do the coaches decide on what to eat when they’re at a restaurant? What is the one food Alberto always travels with? What suggestions do the coaches have when it comes to foods you can eat while you’re traveling to your destination? How did Alberto win his first pro show by peaking on foods he bought at gas stations? What advice do the coaches have when it comes to training when you’re on vacation? What are the coaches’ go-to bodyweight exercises? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:54- How Jeff has gotten more comfortable traveling during prep

8:28- Brian and Jeff’s mindset around training when traveling

16:20- Alberto’s mindset around traveling and eating out

21:15- The importance of exposing yourself to different environments

24:40- How the coaches decide on what to eat at a restaurant when they’re traveling

35:57- Informing those around you of your bodybuilding goals

39:29- Suggestions on what to eat while you’re traveling to your destination

47:30- Advice around training when you’re on vacation

55:10- The coaches’ go-to bodyweight exercises

Selected Links From This Episode

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

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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Brian, Alberto, and Brad discuss the benefits of making your training fun and a bunch of different things they do to keep themselves and their athletes excited about their training. What do many people overlook on their quest for “optimal”? What can you do during a set to help keep you engaged and help you push yourself? How can getting your emotions involved in your training help with progress? How does having fun affect your perceived level of effort? How can you autoregulate your exercise selection to help keep your training fun while also getting a good stimulus? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Why and how the coaches gamify their training

30:05- The benefits of being excited about your training

39:46- Get a training partner

43:31- Fatigue mongering

53:01- Do things you’re good at

59:59- Final thoughts

Selected Links From This Episode

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

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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Eric and Steve discuss how our food choices affect our weight, digestive system, and how we feel. They also go through dietary changes you can make to help optimize the functioning of your digestive system. Why is it important to give your body time to adapt to the dietary changes you make? What are some dietary adjustments you can try if you’re struggling with constipation or bloating? What is fiber and what are the potential benefits of consuming a high-fiber diet? Does it matter which foods you get your fiber from? How can fiber provide calories? How should you track fiber? How can you know if you are consuming enough fluids? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How changes in food choices, sodium intake, and bowel movement frequency can affect your weight

7:47- What is fiber?

14:41- How can fiber provide calories? How much can it provide?

20:07- Fiber is more than just soluble and insoluble

32:59- Some of the things Steve reviews when someone comes to him who is struggling with constipation or bloating

38:49- The potential benefit of getting your body used to smaller-sized meals, if you are used to very large meals

46:11- Fiber intake recommendations

48:44- How to know if you are consuming enough fluids

52:13- Other things to look at besides your total fiber intake if you are struggling with constipation

55:21- Sugar alcohols and giving your body time to adapt to the dietary changes you make

1:06:33- Is fiber essential, a high-fiber cereal that can help with constipation, and how all of this affects performance in the gym

Selected Links From This Episode

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

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

Strategies For Relieving Constipation- https://www.youtube.com/watch?v=Qp7pbtPrfJ8&t=2s

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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Alberto, Eric, and Jeff discuss how to know if you are progressing at a good rate for your genetics and where you are at in your lifting career, what to do if you aren’t, and the importance of having realistic expectations about how quickly you can progress. What is the difference between progressive overload and progression? Do you want to be more proactive or reactive when it comes to increasing and decreasing load? What is “autoregulated double progression” and how can you use it to help you get the most out of every session? What percentage of hypertrophy is related to volume? What undesirable things can happen when someone puts too much emphasis on beating the logbook? The answers to these questions and many, many, many, more are covered in this episode.

Timestamps

0:00- The difference between progressive overload and progression

4:57- Being reactive vs. Proactive when it comes to increasing and decreasing load

13:26- Where the coaches think the expectation that we need to progress every gym session came from

20:55- A good model for knowing when to increase or decrease load

32:54- Not letting other people cause you to get in your own way

38:24- The importance of having realistic expectations about how quickly you can progress

59:09- Autoregulating your programming more as you become more advanced

1:06:59- How an athlete’s personality can influence how they autoregulate their training

1:14:42- Final thoughts

Selected Links From This Episode

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

3DMJ Podcast Episode #264: The Best Male Bodybuilder Of All Time?- https://www.youtube.com/watch?v=UXdLeWotpGE

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