3D Muscle Journey

Latest Episodes:

#228: Becoming A Self-Aware Competitor Apr 20, 2023

Show notes

Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing.

Timestamps

0:00- Introduction
11:45- Looping
18:58- What to do if you’re nervous about posing
22:41- When to bail on a prep
26:54- How the coaches define a successful prep for themselves
39:13- Competing against others vs. Competing against yourself
45:21- Being prepared, competitiveness, and failure
55:44- Other people’s opinions
59:36- Dealing with game-day nerves

Selected Links From This Episode

Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program

Amanda’s Email- amirizo027@gmail.com

Amanda’s Instagram- @rizo_amanda_

Thanks for listening to The 3D Muscle Journey Podcast 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#227: Should You Train At Long Muscle Lengths? Apr 06, 2023

Show notes

Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions.

Timestamps

0:00- Introduction
2:31- Why and how Alberto and Eric are experimenting with their training
10:10- Less joint pain when training at long muscle lengths
15:24- What we don’t know
38:40- Proceed with caution
49:12- How to implement training at long muscle lengths

Selected Links From This Episode

Personalizing Your Program (Vault Course)- https://www.3dmjvault.com/courses/personalizing-your-program

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 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#226: When To Suck It Up Mar 23, 2023

Show notes

Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss.

Timestamps

0:00- How Jeff and Brad’s training is currently going
12:19- How the coaches program their and their athletes’ squat, bench, and deadlift during a contest prep
26:17- Calling audibles and being smart
36:04- A mental strategy you can use to help get you through a workout when you don’t feel like training
41:40- How the coaches use self-talk to guide their training
1:00:45- Signs it’s a good day to dig

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#225: Revisiting Rep Ranges Mar 09, 2023

Show notes

Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing your rep range for each exercise.

Timestamps

0:00- Introduction
2:15- Which rep range for which exercise
22:07- The benefit of wider rep ranges
29:45- What the coaches take into consideration when choosing their rep ranges
42:31- If you’re plateaued on an exercise, could switching exercises help?
49:10- Rep ranges for isolation exercises during different types of blocks
54:53- Doing compound exercises in very high rep ranges
1:05:00- Takeaways

Selected Links From This Episode

Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros

Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories

The 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 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#224: How To Avoid Coaching Plateaus Feb 23, 2023

Show notes

Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they used to, what they've let go of, and what they are testing now.

Timestamps

0:00- Introduction
1:23- Ways the coaches used to coach athletes that make them cringe now
14:30- What the coaches do to stay up-to-date on best practices
27:21- New things the coaches are trying with their athletes
44:50- The value of your experience
54:52- Not being afraid to let go of old tools

Selected Links From This Episode

Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros

Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories

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

Eric’s Instagram- @helms3dmj

Iron Culture Podcast- https://www.youtube.com/@IronCulturePodcast

Thanks for listening to The 3D Muscle Journey Podcast 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#223: What Matters More Than Macros? Feb 09, 2023

Show notes

Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as well as components of your diet that are important for overall health, the way you feel, and achieving your physique goals.

Timestamps

0:00- Introduction
2:25- How Steve has his clients track their protein intake when they are no longer tracking their calorie intake
7:10- Tracking your calorie and protein intake vs. Tracking your protein, carbohydrate, and fat intake
15:42- Why Steve likes his clients to go through a period of tracking their food and calorie intake
20:15- The Athlete’s Plate
23:26- Alcohol, fruit, vegetable, and protein intake
29:07- Dealing with pushback to moving away from having protein, carbohydrate, and fat targets
36:29- Paying attention to the way different foods make you feel
45:18- The benefits of slowly increasing your fruit, vegetable, and fiber intake
55:52- Tracking your hunger

Selected Links From This Episode

Calculating Your Macros (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-macros

The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids

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

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

The Athlete’s Plate- https://swell.uccs.edu/theathletesplate

Strategic Snacking to Improve Performance & Adherence- https://www.youtube.com/watch?v=ZMhJ0lCW2us&t=48s

Thanks for listening to The 3D Muscle Journey Podcast 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#222: How To Run A Surplus Jan 26, 2023

Show notes

Brad, Alberto, and Brian discuss the role of nutrition in building muscle.

Timestamps

0:00- Introduction
1:10- Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload?
8:29- The importance of being strategic with your gaining phases
18:20- The variables the coaches like to monitor during a gaining phase
30:44- What is too fat? What is gaining too fast?
43:14- Red flags during gaining phases
52:03- Protein, fat, carb, fruit, and vegetable intake
1:00:15- Things the coaches have observed

Selected Links From This Episode

The Vault- https://www.3dmjvault.com

The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet

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

Calculating Your Calories (Vault Course)- https://www.3dmjvault.com/courses/calculating-your-calories

3DMJ Podcast Episode #172: Minicuts: Not So Fast- https://www.youtube.com/watch?v=jADHoldJ4AE&t=1s

Thanks for listening to The 3D Muscle Journey Podcast 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#221: Adjusting Training As You Advance Jan 12, 2023

Show notes

Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and as you acquire more responsibilities.

Timestamps

0:00- When Jeff and Brad realized they weren’t going to be able to train the exact same way they always had
10:56- Younger athletes versus older athletes in regard to their openness to changing their approach
18:32- How to tell the difference between “positive pain” and “negative pain”
25:18- Injuries related to repetitive motion
30:26- Listening to your body and starting conservative
49:16- How the coaches have had to modify their training to fit their lives as their lives have changed, as they’ve gotten older, and as they’ve acquired more responsibilities

Selected Links From This Episode

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

Nick’s Website- https://www.strengthtogetheronline.com

Nick’s Instagram- @nicklicameli

Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured

3DMJ Godfather Saga - ‘23 Prep - Ep. 4 - Set Volume & Exercise Selection- https://www.youtube.com/watch?v=JchUwj8k26o

Thanks for listening to The 3D Muscle Journey Podcast 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#220: Q&A Session 22 Dec 29, 2022

Show notes

Andrea, Brian, and Eric conduct an audience-supplied Q&A session. 15 questions spanning everything from programming, to cutting, hydration, low-intensity exercise, and more.

Timestamps

0:00- Introduction
2:36- How do you develop a program where hypertrophy and strength are both prioritized?
10:50- What do the coaches recommend someone do with their calorie intake if they get a cold or the flu during a cut or prep?
14:55- Is it possible to develop a competitive physique using only compound movements?
19:35- What are the coaches’ thoughts on creating a caloric deficit solely through increasing low-intensity exercise?
27:29- How much do the coaches prioritize hydration?
30:55- What do the coaches suggest to those who don’t seem to be responding to resistance training very well?
35:55- What are the pros and cons of following a body-part split?
48:12- Should concurrent athletes avoid cutting?
50:42- What is the definition of “mechanical tension”?
1:02:23- How do you know when you can no longer recomp and you should shift into a bulk or cut?
1:11:57- What are the coaches’ thoughts on long-term volume cycling?
1:16:07- How would the coaches program for a powerlifter wanting to stay in the same weight class?
1:18:04- How can you judge if you’re overreaching?
1:21:36- What are the coaches’ thoughts on powerlifters running very long hypertrophy phases?
1:28:50- Where do the coaches see the fitness industry in the next 10 years and what contributions do they hope to make?

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vip

Watch our show on YouTube - https://www.youtube.com/team3dmj

#219: Are You Training Too Much? Dec 15, 2022

Show notes

Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting careers and the benefits of lower-volume programs. About how many sets per muscle group did Alberto do this prep? What made Alberto realize his volume was too high? What is the cost and return of higher-volume programs? How have lower-volume programs [...]

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