3D Muscle Journey

Latest Episodes:

#238: Cutting Weight For Powerlifting Sep 07, 2023

Show notes

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 💪

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

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

#237: What Competitors Can Learn From Non-Competitors Aug 24, 2023

Show notes

Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders can learn from each other.

Timestamps

0:00- Introduction
2:25- How the coaches treat their competitive bodybuilders versus their recreational bodybuilders
13:22- Letting recreational bodybuilding naturally turn into competitive bodybuilding
29:13- Coaching recreational bodybuilders who are a little too relaxed
50:04- Who makes more progress in the long run, competitive bodybuilders or recreational bodybuilders?

Selected Links From This Episode

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

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

#236: Post Contest Blues Aug 10, 2023

Show notes

Eric, Brad, and Amanda go over what post-contest blues are, why they happen, and what you can do about them.

Timestamps

0:00- Introduction
1:41- When the coaches have personally experienced post-contest blues and when they’ve seen their athletes experience them
18:07- What post-contest blues look and feel like for Brad and Eric
33:21- How the coaches prepare their athletes for post-contest blues
53:31- How accepting your situation can be beneficial
1:06:23- Final thoughts

Selected Links From This Episode

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

Amanda’s Email- amirizo027@gmail.com

Amanda’s Instagram- @rizo_amanda_

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

#235: Do This Before You Prep Jul 27, 2023

Show notes

Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep.

Timestamps

0:00- What the coaches feel like an athlete needs to know and have done before they do their first prep
33:01- Make sure you know yourself
40:04- When you don’t have access to the foods you normally eat and eating homemade food prepared by others during prep
52:11- Share but don’t overshare
56:43- Prep doesn’t need to suck the entire time
1:02:17- Final thoughts

Selected Links From This Episode

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

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

3DMJ Podcast Episode #228: Becoming A Self-Aware Competitor- https://www.youtube.com/watch?v=DjuwhLyNaqo

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

#234: When Is Your Bodybuilding Career Over? Jul 13, 2023

Show notes

Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life after competing.

Timestamps

0:00- Introduction
2:03- Your “why” for competing changes over time
13:53- The skill of focusing on the present
24:52- You won’t have regrets if you know you reached your peak
37:00- Looking at prep as a game of refinement
40:11- Why Alberto started bodybuilding and why he still competes
44:34- Jeff’s definition of a bodybuilder
46:57- Life after competing

Selected Links From This Episode

The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide

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

#233: Is Inefficient Training Holding You Back? Jun 29, 2023

Show notes

Brad, Jeff, and Nick discuss the benefits of making your training more efficient and how to do so.

Timestamps

0:00- The coaches’ thoughts on efficiency
18:06- High-quality sets, thinking long-term, and more is not always better
27:47- The benefits of being efficient with your training
36:49- Efficiency does not equal minimalism
40:14- How to get more efficient with your training
59:25- Making things outside of the gym more efficient
1:12:00- How to incorporate a new strategy
1:17:48- Switching to a minimalist program

Selected Links From This Episode

The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide

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

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

#232: Powerlifting: Beyond The Big 3 Jun 15, 2023

Show notes

Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform.

Timestamps

0:00- Introduction
2:17- Specificity & Exercise Selection
22:42- Focus on what *you* need
29:48- Varied Practice & Contextual Interference
40:12- Where a novice and advanced lifter’s time would be best spent
52:22- Longevity & Injury Rates
1:02:18- Summary

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

#231: Keeping Your Cool On Show Day Jun 01, 2023

Show notes

Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show.

Timestamps

0:00- Introduction
1:59- Show-day schedules aren’t always accurate
13:29- How to keep stress low the day before your show
21:29- Shaving tips
29:19- Get a pump, don’t train
31:28- Everyone is in the same boat
39:12- What the coaches do when they are in a situation where something is going wrong
42:21- Don’t worry about your placing
54:54- Your demeanor on stage
1:06:34- Dealing with a placing you don’t agree with

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

#230: Q&A Session 23 May 18, 2023

Show notes

Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming, and more.

Timestamps

0:00- Introduction
2:23- Is 2 hours too long in the gym?
8:10- Ways to increase your calorie intake if you’re struggling to eat enough
15:15- If you’re feeling sore, from a hypertrophy standpoint, is it better to go ahead and push yourself to train or wait until you feel less sore?
26:46- What should you do with your calorie intake during a deload?
40:42- When the goal is hypertrophy, should you increase load by the smallest or largest amount that you can?
49:08- How long can you build muscle on maintenance calories?
59:12- If you’re super fatigued after a leg day, is it better to split that session up into smaller sessions?
1:05:21- Mini-bulk and mini-cut cycles vs. Maingaining
1:15:29- How to increase grip strength for deadlifts
1:22:35- What are 3 things the coaches have changed their mind on in the past year?

Selected Links From This Episode

3DMJ Case Study Q&A Submission Form- https://3dmusclejourney.com/case-study-app/

3DMJ YouTube Channel- https://www.youtube.com/@Team3DMJ

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

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

3DMJ Podcast Episode #227: Should You Train At Long Muscle Lengths?- https://www.youtube.com/watch?v=PyGqfIYYN3A&t=1s

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

#229: What To Do When You “Mess Up” Your Diet May 04, 2023

Show notes

Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens.

Timestamps

0:00- Introduction
1:41- Binge eating disorder
3:10- Does Alberto think as many athletes slip up on their diet as they did 10 years ago?
7:47- How Steve helps his clients prevent episodes of overeating
15:57- Dealing with stress when you’re dieting and slowing down your thinking
22:19- Does Alberto have his athletes reduce their calorie intake for a few days after they binge?
29:18- What is Steve’s advice to his clients after they overeat?
34:44- It’s okay to eat food simply because it tastes good and it’s normal to overeat sometimes
57:24- Did you actually even binge?
59:57- Final strategies