By 3D Muscle Journey
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The podcast currently has 301 episodes available.
Brad, Eric, and Jeff discuss different strategies you can use to help you find the sweet spot between time efficiency and stimulus efficiency for your situation. How long should you rest between sets? Is resting longer between reps to extend the length of a set a good strategy? What are antagonist paired sets and why would someone use them? How to drop sets compare to myo-reps in regard to effectiveness? What evidence is there on double days? Why is it important to be able to differentiate which type of fatigue you are experiencing? Do drops in performance really matter for hypertrophy? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:27- The information Jeff, Brad, and Eric use to build an athlete’s training split
5:53- How much does frequency matter when volume is equated?
8:26- Rest between sets
19:48- Antagonist paired sets
26:12- Be strategic with the exercises you pair together
32:50- Evidence on double days
42:18- Drop sets
46:20- Drop sets vs. Myo-reps in regard to effectiveness
53:10- Do drops in performance really matter for hypertrophy?
58:27- Different types of fatigue
1:01:41- Rest between reps
1:17:12- Lengthened super sets
1:23:53- Consider the context
Selected Links From This Episode
Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals
The 3DMJ 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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj
Brad, Jeff, and Brian discuss when, how, and why they program cardio for themselves and their athletes. How do the coaches view and prescribe cardio during a fat-loss phase? What are the coaches’ thoughts on doing additional cardiovascular exercise for overall health? What is the benefit of having a step goal over a calories-burned goal? What is the highest the coaches typically program someone’s step goal? Do the coaches ever use cardio as a way to stimulate an athlete’s appetite during a gaining phase? What are the coaches’ thoughts on HIIT cardio? Why do the coaches like to have their athletes taper their cardio/step count at the end of prep? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:57- How Brian views and prescribes cardio during a fat-loss phase
8:27- The coaches’ thoughts on doing additional cardiovascular exercise for overall health
15:56- Strategies when prepping lighter individuals
31:05- Recovery is an ongoing process
35:18- Using cardio to stimulate appetite during a gaining phase
38:12- You can’t expect the prior day’s expenditure to be reflected on the scale in a predictable way
43:35- Varying modalities
47:31- HIIT vs. LISS cardio
1:02:41- Why the coaches like to have their athletes taper their cardio/step count at the end of prep
1:06:53- Using movement to stay loose
Selected Links From This Episode
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet
Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss
Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR
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 and Jeff discuss the physical and mental characteristics of a successful bodybuilder, how to maximize *your* potential, and the amazing things that happen when you let yourself be free of worrying about your genetics. How can you know if you’re going to be good at bodybuilding? How do you know if a certain recommendation applies to you? What is the *art* of bodybuilding? What was Brad’s mindset during his 2024 prep, which he felt led to his best physique ever? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
1:44- Bone structure
9:09- How to know if you’re going to be good at bodybuilding
20:30- Commit and be patient
28:49- The skill component of lifting
40:06- How to know if a certain recommendation applies to you
51:40- Acceptance of the phase that you’re in
57:54- The *art* of bodybuilding
1:00:40- Brad’s mindset during his 2024 prep
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
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, Steve, and Alberto discuss when and what criteria need to be met to make a dietary adjustment. When do the coaches adjust an athlete/client’s plan and when do they have them hold steady? What types of adjustments to the coaches typically make? What can you focus on and how can you stay motivated when your weight/the scale is not a good indicator of progress? How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake? When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake? How do the coaches go about making adjustments in a lean-gaining phase? What do they have an athlete do when they gain weight a little too quickly? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
0:53- Minimal adjustments, assessing adherence, and assessing progress
12:57- What you can focus on and how to stay motivated when your weight/the scale is not a good indicator of progress
25:59- Pacing the athlete/client and watching for blind spots
31:07- How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake?
37:08- Adjustments during a lean-gaining phase
46:04- Transition periods
56:04- Are rapid strength gains when someone is in a huge surplus actually a good indicator they are putting on muscle tissue?
59:47- When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake?
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
The Physique PhotoGuide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide
3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c
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 💪
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, Brian, and Eric have a spirited debate about who they each think are the top 5 natural male bodybuilders of all time. The coaches talk about the early years of Kai Greene’s career when he was natural, the criteria they think is required for someone to be the GOAT (greatest of all time), who they think is the GOAT and why, honorable mentions, and a lot more. Bodybuilding is where art meets science meets sport, and if you are a fan of natural bodybuilding you will love this episode.
Timestamps
0:00- Introduction
2:19- Brian’s history as a bodybuilder, coach, and fan of natural bodybuilding
3:51- Why Alberto is qualified to talk about the topic of today’s episode
13:38- The criteria for eligibility in the coaches’ top 5 lists
21:50- Three of Alberto’s top 5 natural male bodybuilders of all time
32:00- Three of Brian’s top 5 natural male bodybuilders of all time
40:40- Three of Eric’s top 5 natural male bodybuilders of all time
50:16- The rest of the coaches’ lists
1:03:47- Honorable mentions
1:17:11- The coaches’ top 5 natural male bodybuilders of all time in order
Selected Links From This Episode
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet
Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss
Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR
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, Jeff, and Nick discuss the struggles with gaining weight in the offseason, finding your ideal rate of gain, identifying what your current rate of adaptation is, and advice to help you stay patient when you’re doing all you can do. Who should bulk? What can happen when you get too fixated on gaining weight at a certain rate or weighing a certain amount? What were the coaches’ motivations for and experiences while intentionally gaining weight for the first time? How beneficial is a “dreamer’s bulk”? Can you force-feed muscle growth? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
3:43- The coaches’ motivations for and experiences while intentionally gaining weight for the first time
21:37- How beneficial is a “dreamer’s bulk”?
33:09- Finding the ideal rate of gain and offseason weight for you
38:29- Markers the coaches look at to help them determine if an athlete is gaining at a good rate
46:58- Knowing what your/your athlete’s current rate of adaptation is
50:13- Advice for staying patient and on track in the offseason
55:42- Feeling like you have unfinished business at the end of a prep
Selected Links From This Episode
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet
Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss
Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR
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
Eric, Brad, and Brian discuss methods dual athletes can use to maximize their competitiveness in both bodybuilding and powerlifting. These same methods can also be used by noncompetitors who want to get big *and* strong. Why do the coaches program more bodybuilding work for their powerlifting athletes than they used to? Do the benefits of specificity max out at a certain point? How does specificity change over time? How does the minimum effective dose for novice lifters and advanced lifters differ? For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both? Is there a potential benefit to training across a wider variety of rep ranges? How can the stimulus-to-fatigue ratio of an exercise differ between people? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Introduction
7:06- The biggest changes the coaches have made to the way they work with dual athletes
31:45- The proposed benefits of powerbuilding
50:56- Why Eric eventually had to decrease his powerlifting training so that he could make better progress on his bodybuilding goals
55:46- For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both?
1:07:02- Do your training the way it was intended to be done
1:10:27- Why did 3DMJ originally start promoting a blended approach and create a lot of dual-sport athletes?
Selected Links From This Episode
Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform
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 💪
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 and Alberto go into detail about what to expect when prepping for a bodybuilding competition, the importance of having people you trust to give you honest feedback on how you're acting, and some of their top tips for a successful prep. How does prep help you learn more about yourself and become a better version of yourself? Should you chase feelings of hunger? How do the coaches recommend dealing with the common side effects of prep such as being overly preoccupied with food, sleep deprivation, and decreased sex drive? How can the recovery process differ between those who never plan to compete again and those who plan to return to the stage? The answers to these questions and many more are discussed in this episode.
Timestamps
0:00- Your filters come off when you go through the deep dark periods of contest prep
6:15- Things Brad and Alberto have done during past preps that they are embarrassed of
28:36- The recovery process is just as important as the prep
32:34- Why every prep and every recovery phase should get easier
35:04- What to expect when prepping
Selected Links From This Episode
Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet
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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj
Andrea, Brad, and Brian host an audience-supplied Q and A session covering a wide range of interesting topics. Deep in prep, do the coaches ever have athletes experience serious medical issues? When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises? What is the difference between a movement’s RIR and a target muscle’s RIR? Is it more important to have carbs before your workout or after? Is it necessary to feel the mind-muscle connection when doing RDLs? Which food tracking apps do the coaches recommend? What are the coaches’ thoughts on calorie cycling for noncompetitors? The answers to these questions and many more are discussed in this episode.
Timestamps
0:00- Introduction
2:18- Deep in prep, do the coaches ever have athletes experience serious medical issues? How often do they request someone get blood work done and in what situations do they request it?
10:07- When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises?
19:44- What is the difference between a movement’s RIR and a target muscle’s RIR?
24:16- Is it more important to have carbs before your workout or after?
35:06- Is it necessary to feel the mind-muscle connection when doing RDLs? Should you feel it more in your glutes or hamstrings?
49:15- Which food tracking apps do the coaches recommend?
1:00:11- Things coaches can do that algorithms cannot do
1:03:55- For those who only train 1-3 times per week, are axially-loaded exercises that involve a lot of different muscle groups (such as deadlifts, squats, and standing overhead presses) good exercise selections?
1:10:33- The coaches’ thoughts on calorie cycling for noncompetitors
Selected Links From This Episode
3DMJ’s Instagram Account- @team3dmj
3DMJ’s Twitter/X Account- @team3dmj
3DMJ Podcast Episode #256: Is Using RPE Worth It?- https://www.youtube.com/watch?v=Qb0X87odRlQ
Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform
Why The Calories In Your Nutrition Tracking App And Your Spreadsheet Do Not Match (Article by Brad Loomis)- https://3dmusclejourney.com/macro-discrepancies/
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
Eric, Jeff, and Alberto discuss how they program their own and their athletes’ training differently than they used to. The coaches talk about how to apply new training techniques and understandings, the benefits of being open-minded, exercise selection, managing fatigue, range of motion, and a lot more. If you’ve been wanting to learn more about training at longer muscle lengths and lengthened partials, this is a great episode to listen to. The coaches go through how to train at longer muscle lengths, potential reasons behind why doing so is beneficial for hypertrophy, and which muscles might benefit the most from lengthened partials.
Timestamps
0:00- Introduction
3:15- How Alberto’s programming is different today than it was in 2010
5:54- The shift from tracking volume as total tonnage to tracking volume as hard sets
10:46- How Jeff’s programming is different today than it was in 2010
16:47- How Eric’s programming is different today than it was in 2010
46:50- Range of motion
54:58- Being open-minded and observing things in a dispassionate way
1:05:28- Overthinking vs. Thinking and actually learning
1:12:06- How to apply new techniques and understandings
1:14:00- How to train at longer muscle lengths and potential reasons behind why doing so is beneficial for hypertrophy
Selected Links From This Episode
Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
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 currently has 301 episodes available.
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