Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals.

Timestamps

0:00- Introduction
1:53- How to navigate food prepared by family when prepping
8:46- The importance of a good setup
20:41- Have the coaches ever been perfectly compliant with their plan for an entire prep?
38:59- Things the coaches have seen that can lead to underreporting
43:46- Working with someone who is serious, but not that serious
52:46- Working with athletes who are overzealous
1:03:18- Lowering volume
1:06:32- Working with athletes who want to compete, but are afraid to because conditions aren’t perfect

Selected Links From This Episode

Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury

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

Jeff and Alberto discuss how they’ve helped and pushed each other, how they go about their bodybuilding differently, and how to get the most out of your bodybuilding journey.

Timestamps

0:00- Introduction
8:55- The more intrinsically rewarding you keep your bodybuilding the more likely you are to stick around
26:21- The things bodybuilding helped the coaches figure out about themselves and correct
38:31- Why Alberto wants to continue competing

Selected Links From This Episode

Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury

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, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, what a good starting position looks like, and what they are currently doing to prepare for their 2024 season.

Timestamps

0:00- Introduction
3:28- What Brad is doing to prepare for his 2024 season
8:42- Brian’s plan for his 2024 season
12:08- Alberto’s plan for his 2024 season
14:56- The importance of getting yourself in a good position to start prep
35:00- The goal is not to empty the tank
37:23- Do the coaches plan on competing more often now that they’re more experienced?
41:50- New strategies the coaches are thinking about incorporating in their upcoming prep
58:53- Advice for those prepping in 2024

Selected Links From This Episode

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

The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet

The 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, Eric, and Alberto discuss how as a bodybuilder becomes more ingrained in the bodybuilding lifestyle, the structure of their contest preps and the structure of their offseasons start to become more and more similar.

Timestamps

0:00- Introduction
2:51- Where is a good place to start when building your default diet?
6:17- What Eric and Alberto’s offseasons looked like 10+ years ago compared to what they look like now
16:43- Brad’s thoughts on the importance of having structure
22:22- How you can tell if you have a solid structure and if it’s working
26:05- Does Alberto focus on establishing a good structure when he is working with someone who hasn’t competed yet or is a first-time competitor?
35:23- What your plate should look like
42:07- Understanding macros works synergistically with having a meal plan
53:11- Recovery phases should get easier over time
55:49- Practical takeaways

Selected Links From This Episode

The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet

The 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

Eric, Brian, and Nick have an in-depth discussion about purposefully altering range of motion to get bigger, stronger, and rehab an injury.

Timestamps

0:00- Introduction
2:22- Is more range of motion always better? Does increasing range of motion guarantee a reduction in joint pain?
11:23- Modifying range of motion for powerlifting
23:25- Modifying range of motion for bodybuilding
39:18- Lengthened partials
1:06:19- Strategies Nick uses to get injured powerlifters back on the platform
1:16:03- Manipulating range of motion to enhance performance in powerlifting

Selected Links From This Episode

The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet

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

Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced athletes. The coaches also share strategies other advanced athletes can use to continue making progress as well.

Timestamps

0:00- Introduction
6:40- Eric had to wait 3.5 years to see if what he was doing was working
13:08- What Eric did between his last bodybuilding season and the one he is currently in to improve his delts
27:56- How Eric is going to improve the muscles he wants to improve while keeping his joints healthy and managing overall fatigue
31:31- The importance of working on your posing
36:55- How Jeff made the biggest changes in his physique as an advanced athlete
49:59- How much more progress does Eric think he can make now that he’s 40?
54:04- Experience gives you confidence
58:09- Why the majority of Eric’s training is done on machines
1:00:55- Does an advanced athlete need to be in a large surplus to make progress?
1:10:23- Misconceptions related to age

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/

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

Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coaches talk about how they work with athletes as well as the motives and mindsets they like to see.

Timestamps

0:00- Introduction
11:10- Taking things off people’s to-do list
14:10- Helping people work on the things they aren’t good at
20:38- The hardest athletes for the coaches to work with
29:36- The importance of being coachable
32:01- Competing for the challenge of the process and what you will learn
46:30- Final thoughts

Selected Links From This Episode

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

Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design

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 Eric conduct an audience-supplied Q and A session. Question topics range from supplementation, to bulking, exercise technique, diet breaks, rest-period length, and more.

Timestamps

0:00- Introduction
2:32- Do you still get benefits from supplementing with creatine if you don’t take it consistently? How much of a difference does supplementing with creatine make?
14:49- What’s a good ratio of fat to muscle gained on a bulk? Does this ratio change as someone gets older?
26:16- What is the highest number of compound exercises you should do per muscle group in one training session?
36:59- What are the coaches’ thoughts on long-term gaintaining vs. bulk and cut cycles?
46:14- Romanian deadlift vs. Stiff leg deadlift
54:05- How long should a diet break be?
58:54- What are the coaches’ thoughts on using your heart rate to determine the length of your rest periods?
1:04:18- What are the coaches’ thoughts on training 7 days per week?

Selected Links From This Episode

Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design

3DMJ Instagram Account- @Team3DMJ

3DMJ Podcast Episode #193: Programming Considerations- https://www.youtube.com/watch?v=-dSXTO_5L8I&t=1s

The Lifting Library (Vault Course)- https://www.3dmjvault.com/courses/lifting-library

3DMJ Podcast Episode #239: How To Build Your Meal Plan- https://www.youtube.com/watch?v=DBpRR45blL0

Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss

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

Jeff, Alberto, and Steve discuss the benefits of having a plan, how they put together their weekly eating plans, how they help their athletes/clients build their weekly eating plans, and recommendations to consider when you’re building your plan.

Timestamps

0:00- Introduction
2:43- How Jeff and Steve build their weekly eating plans
24:52- The balance between building a plan you enjoy and can consistently adhere to while at the same time making sure it makes sense from a scientific perspective
28:14- The role of snacks in a fat-loss phase
33:00- A strategy to make establishing new eating habits easier
38:29- Establishing structure and new habits *before* starting a fat-loss phase

Selected Links From This Episode

Bodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-design

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

Strategic Snacking to Improve Performance & Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&t=1s

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

Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out your fat-loss phase if you need to run one, and strategies you can use to lose the last bit of weight needed to make weight.

Timestamps

0:00- Introduction
1:40- In the coaches’ opinion, who should and shouldn’t cut weight
14:16- Why we often lose strength when we cut
17:02- How to plan your fat-loss phase
32:06- How Brad, Eric, and Brian have cut for meets
57:00- Strategies for making weight
1:17:32- Situations you would *not* want to water load
1:22:00- Recommendations on how to rehydrate after your water cut

Selected Links From This Episode

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

Gaining Strength While Cutting (Vault Course)- https://www.3dmjvault.com/courses/gaining-strength-while-cutting

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