3D Muscle Journey

Latest Episodes:

#298: What Does “Evidence-Based” Even Mean? Dec 25, 2025

Show notes

Brad, Alberto, Jeff, and Brian discuss different types of evidence, where to get them, how to use them, and the problem with relying too much on one type of data. Who do the coaches learn from? When do the coaches go against science-based recommendations? What is the difference between outcome data and mechanistic data? Why do the coaches caution against being “anti bro”? Who are science-based recommendations for? What is the problem with purely science-based lifting? Which types of evidence do the coaches use to program their own and their athletes’ training? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Post-workout anabolic window

3:06- Alberto’s take on evidence-based recommendations and who he learns from

8:52- Jeff’s take on evidence-based recommendations

15:26- Brian’s take on where to get and how to use evidence-based recommendations

23:26- How relying too much on one type of data (including science-based!) can result in less progress

36:07- Who science-based recommendations are for

49:12- There is a lot of room for customization

1:06:52- The different types of evidence 3D Muscle Journey uses

Selected Links From This Episode

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

Learning From Dirty Jobs- https://www.youtube.com/watch?v=IRVdiHu1VCc

The Muscle & Strength Pyramids- https://muscleandstrengthpyramids.com

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

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#297: Verbal and Mental Cues for Lifting Dec 11, 2025

Show notes

Alberto, Brad, Brian, and Jeff discuss their all-time favorite lifting cues, how and why they prioritize getting a good stimulus over beating the logbook, and the usefulness of focusing on the mind-muscle connection. How do the coaches approach lifting differently in contest prep compared to the offseason? Why do decreases in strength not necessarily mean a loss of muscle? Why can changes in body weight affect how certain exercises feel? What valuable feedback can a pump give you? For hypertrophy, does the concentric phase of an exercise need to be explosive or is a slower tempo just as effective? What are some of the coaches’ favorite cues when performing Romanian deadlifts, the barbell bench press, calf raises, and back exercises? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:30- How the coaches approach lifting differently in contest prep compared to the offseason

18:53- Why changes in body weight can affect how certain exercises feel

35:00- Don’t focus on the load, focus on creating a stimulus

39:35- Good cues for executing the Romanian deadlift and barbell bench press correctly

51:27- The pump & The mind-muscle connection

1:08:12- Some of the coaches’ all-time favorite cues

Selected Links From This Episode

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

3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c

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#296: How Much Consistency Is Required for Progress? Nov 27, 2025

Show notes

Jeff, Brian, Alberto, and Brad discuss the underrated and underleveraged role of consistency in the achievement of one’s strength and physique goals. What keeps the coaches so consistent with their training? If you are struggling with being consistent, what can you do to help you become more consistent? Why and how do the coaches make sure they are enjoying their training? Once you are consistent, what can you do to unlock new levels of progress? What are the potential benefits of purposely having phases where you aren’t doing as much as you are capable of? How can you fall in love with training again after prep is over? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:39- It’s not the high volume, it’s not the sweet potato, it’s not the squat, it’s the consistency

10:10- Make sure you are doing the *right things* consistently

13:13- Brad’s secret behind why he’s so consistent with his training

22:40- What keeps Brian so consistent with his training

28:09- What keeps Alberto so consistent with his training?

33:45- How the coaches coach clients who aren’t that motivated to train

44:01- Find your minimum effective dose

49:16- Once you are consistent, how to unlock newlevels of progress

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪

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#295: Why Do You Stay Natural? Nov 13, 2025

Show notes

Alberto, Jeff, and Brian share why they have chosen to stay natural, why they are glad they have, and give advice to younger lifters who are considering using steroids, SARMs, etc. Were the coaches ever tempted to use performance-enhancing drugs? What ultimately deterred them from using them? What are good questions to ask yourself if you are considering using steroids, SARMs, etc.? What are the pros of staying natural? What is the coaches’ advice if you do decide to use performance-enhancing drugs? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:13- Why Jeff has chosen to stay natural

11:25- Why Alberto has chosen to stay natural

21:19- Why Brian has chosen to stay natural

30:43- There is longevity with natural bodybuilding

38:07- Advice for those considering using steroids, SARMs, etc.

50:48- High-level natural physiques are much more impressive than the statistics indicate

1:05:34- Good questions to ask yourself if you’re considering using steroids, SARMs, etc.

Selected Links From This Episode

3DMJ Podcast Episode #294: The Biggest Mistakes Among Intermediate Bodybuilders- https://www.youtube.com/watch?v=7-EpKKDL3hM

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

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

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#294: The Biggest Mistakes Among Intermediate Bodybuilders Oct 30, 2025

Show notes

Jeff, Alberto, Brian, and Brad share their wisdom, experiences, traps they’ve fallen for, and common present-day obstacles to help you get the most out of your intermediate phase. What mistakes did the coaches make when they were intermediate lifters? What is the definition of an intermediate lifter and what rate of progress should they expect? What should you look for and watch out for when picking your mentors? What are some common counterproductive trends the coaches see among intermediate lifters right now? What are things to consider before using steroids or SARMs? What is the difference between an intermediate lifter and an intermediate bodybuilder? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:19- Mistakes the coaches made when they were intermediate lifters

14:00- What to look for and what to watch out for when picking your mentors

28:15- Consume long-form content

32:45- Common counterproductive trends the coaches see among intermediate lifters right now

46:22- Things to consider before using steroids or SARMs

1:06:16- What the coaches take into account to determine how advanced of a lifter someone is

1:20:39- An intermediate lifter vs. An intermediate bodybuilder

1:23:56- Don’t get too caught up on labels

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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#293: When to Bulk, Cut, or Maintain Oct 16, 2025

Show notes

Alberto, Jeff, Brad, and Brian go through a variety of scenarios discussing what they recommend doing in each one. How beneficial are aggressive bulks? What lessons did Alberto learn from his dreamer’s bulk? What are the coaches’ thoughts on conservative versus aggressive bulking? What is the recommended ratio of lean-gaining phases to fat-loss phases? Can you gain muscle eating at maintenance? What should you do if you gain too much weight? How does Alberto decide if someone is ready to run a fat-loss phase? When do the coaches have an athlete run a fat-loss phase in the offseason? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:50- Lessons Alberto learned from his dreamer’s bulk

5:26- The coaches’ advice for someone who is a late novice or early intermediate and is at 15-20% body fat

29:32- Those who should be more assertive with gaining weight

38:46- What to do if you gain too much weight

57:29- How Alberto decides if someone is ready to run a fat-loss phase

1:04:37- When do the coaches have an athlete run a fat-loss phase in the offseason?

1:15:48- Other circumstances where it might be beneficial to run a fat-loss phase

Selected Links From This Episode

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

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

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

Thanks for listening to The 3D Muscle Journey Podcast 💪

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#292: Competition Day Coaching Oct 02, 2025

Show notes

Brian, Jeff, and Brad discuss what to do the night before and day of your bodybuilding competition to help ensure you look and feel your best onstage. What is the difference between water flat, sodium flat, and carb flat? How much time does Jeff want between the last meal an athlete eats and when they step onstage? If you are spilled on competition day, what can you do to fix it? What eating strategy leads to the fullest sharpest look for most people? How do the coaches analyze an athlete the night before their show to help ensure they peak well? Do the coaches prefer an athlete to be slightly spilled or slightly flat the night before their show? The answers to these questions and many many more are covered in this episode.

Timestamps

0:00- Introduction

1:43- How Jeff likes to give his athletes feedback

8:32- There is only so much you can do on show day

23:39- What to do the night before your show to help ensure you look your best on show day

48:16- How the coaches coach their athletes on the day of their competition

56:58- Being hydrated on competition day is extremely important

1:07:27- Pumping up & Stage presence

1:17:09- Advice for if you start getting in your head or down on yourself backstage

1:20:50- What to do with and how much weight to give the judges’ feedback

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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#291: Optimizing Your Off-Season Sep 18, 2025

Show notes

Brian, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more advanced you become, do you require larger surpluses, or do you benefit just as much if not more from a smaller surplus? How do the coaches recommend setting up your training split? How do you find your ideal off-season body weight? How do the coaches choose which exercises they are going to include in their program? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:48- Make sure you fully recover & Planning your off-season

11:53- The coaches’ advice if you’re feeling burned-out on training after the end of your contest prep

22:49- Identifying which body parts you need to work on & Building your training split

36:34- Managing your rate of gain & Finding your off-season body weight

49:53- If you’ve gained “too much” body fat, that is the best time to go to the gym

54:11- Programming strategies for bringing up weak body parts

1:03:07- How the coaches choose their exercises and how they help their athletes choose

1:12:53- Work hard

Selected Links From This Episode

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

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

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

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#290: Q&A Session 29 Sep 04, 2025

Show notes

Alberto, Brad, and Brian answer audience-supplied questions about using straps vs. a mixed grip, starting a diet more aggressively vs. more conservatively, warming up, refeeds, training with only dumbbells, and a lot more. Can deadlifting with a mixed grip create muscular imbalances and/or lead to injury? At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40? Why is it good to take a defensive approach when prepping? How many warm-up sets should you do for your heavier compound exercises? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

3:02- Can deadlifting with a mixed grip create muscular imbalances? What are the coaches’ thoughts on using straps versus a mixed grip?

7:24- At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40?

19:35- If your goal is to lose 1 lb. per week, should you immediately decrease your intake by 500 calories per day or should you start with a smaller reduction and slowly decrease your intake?

30:57- If you reduce the number of days you train per week, do you still need to deload?

36:29- How do you know when you need a refeed?

50:15- How many warm-up sets should you do for your heavier compound exercises?

1:00:10- If fruit and vegetables make you bloated, is it really that bad to have a low intake of them?

1:04:47- Do the coaches think it’s possible to keep progressing training only with dumbbells at home 80% of the time? If the coaches only had dumbbells, what exercises would they do for their lower body?

Selected Links From This Episode

Team Instagram Account- @team3dmj

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

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

How I Work Up To A Top Set On Squats (Coach Brad)- https://www.youtube.com/watch?v=uThAaqOJ6gM

How To Warm Up For Lifting Weights- https://www.youtube.com/watch?v=8IdUJ2coLOc

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

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#289: How to Beat Cravings, Hunger, and Lethargy Aug 21, 2025

Show notes

Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread your calories out throughout the day? What are some of the coaches’ best hunger hacks? What should you do about your trigger foods? What is the difference between physical hunger, emotional hunger, and social hunger? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:15- Reframing strategies for managing hunger

18:04- How Brad manages his appetite during prep

21:24- 3 types of hunger

25:08- Trigger foods

37:17- Limiting accessibility, setting up a good routine, and limiting your choices

48:25- Eliminating wasted motion

55:11- The panic of starvation

59:43- Keep yourself busy

1:03:26- Preventing binges and what to do after

Selected Links From This Episode