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What are other forms of progress besides increases in load and added reps? Nick, Brad, and Alberto discuss different kinds of progress and what someone can do if they ve plateaued. How does Alberto continue to make progress this far into his bodybuilding career? What can you do to jump-start progress if you ve plateaued in your strength and/or muscle mass? Why does Alberto occasionally like to do high-rep training blocks? What should we take into consideration when choosing our exercises? If you feel stuck and need new metrics to gauge progress or strategies to help you break past your current sticking point, give this episode a listen. Timestamps 0:00- Introduction 1:28- Different forms of progress 11:18- How Alberto continues to make progress this far into his bodybuilding career 15:16- Exercise selection 25:12- Know yourself and adjust your effort and plan accordingly 50:01- What to do if you re not progressing 58:56- Final tips Selected Links From This Episode Nick s Website- https://www.strengthtogetheronline.com Nick s Instagram- @nicklicameli 3DMJ Vault- https://www.3dmjvault.com The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Quarantine Comeback #1 – Intro and Silver Linings- https://www.youtube.com/watch?v=t-QnO33YU5o THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #167: How To Keep Progressing appeared first on 3D Muscle Journey.

Alberto, Eric, and Andrea discuss the downsides and dangers of contest prep. In 3DMJ s opinion, what are the prerequisites for competing? What attitudes does someone typically have to develop in order to be a successful competitive bodybuilder? What can life be like after your first prep? When should someone not compete? In this episode, the group shares their thoughts about and experiences from prepping. If you are considering competing or are a coach who works with new competitors, give this episode a listen for some recommendations. Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass The Lifting Library- https://www.3dmjvault.com/courses/lifting-library The Latest Episode of Jeff s Current YouTube Series- https://www.youtube.com/watch?v=i1mYhge3xLA THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #166: Why You Shouldn t Prep appeared first on 3D Muscle Journey.

Eric, Brad, and Steve discuss strategies you can use to manipulate your appetite to help you achieve your goals. How has 3DMJ s approach to nutrition changed over the years? How important is structure when trying to gain weight? If you re struggling to eat enough calories, what are some simple things you can do to increase your appetite and calorie intake? How can you adjust your protein, fat, and carbohydrate intake to make it easier to eat more calories? How does our environment affect our eating behavior? How can someone get better at recognizing when they are hungry and when they are full? Oftentimes it s not about knowing what to do, but being able to actually do it. This is certainly true in many situations when it comes to eating the required amount of calories for one s goals. Check out this episode for some creative solutions to frustrating plateaus. Timestamps 0:00- Introduction 7:57- How 3DMJ s approach to nutrition has changed over the years 23:45- A tool for getting more attuned to your body s hunger and fullness signals 29:47- How our environment affects our eating behavior 34:56- The importance of structure when trying to gain weight 48:11- Strategies for increasing your appetite and calorie intake 55:08- The affect of protein, vegetables, and fiber on appetite 1:06:00- Behavioral adjustments that result in weight loss 1:16:27- Being process-oriented vs. outcome-oriented 1:25:24- Final thoughts Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass FitGenie- 3dmusclejourney.com/fitgenie The Default Diet- https://3dmusclejourney.com/default-diet/ Transitioning Away From Tracking- 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 Eat. Race. Win.- https://www.amazon.com/Eat-Race-Win-Season-1/dp/B07DX687Y5 THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #165: Appetite Manipulation appeared first on 3D Muscle Journey.

Eric, Alberto, and Amanda have an in-depth conversation about bingeing. They discuss causes, reactions, and potential solutions. What is the clinical definition of a binge episode ? What is Intuitive eating and how can it be helpful? What is Eric and Alberto s experience with intuitive eating? What are ways one can develop awareness? What are potential solutions for those struggling with bingeing? If you re struggling with bingeing or know someone who is, check out this episode for a deeper understanding behind why we binge and steps for resolving the issue. Timestamps 0:00- Introduction 3:39- The clinical definition of a binge episode 11:25- Potential solutions for those struggling with bingeing 24:17- Intuitive eating 56:29- Strategies for developing awareness 1:07:02- Post-competition strategies 1:21:23- Takeaways Selected Links From This Episode Amanda s Email- amirizo027@gmail.com Amanda s Instagram- @rizomonster Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Vault- https://www.3dmjvault.com Transitioning Away From Tracking- https://www.3dmjvault.com/courses/transitioning-away-from-tracking They Starved So That Others Be Better Fed: Remembering Ancel Keys and the Minnesota Experiment- https://academic.oup.com/jn/article/135/6/1347/4663828 The Real Eating Challenge (Alberto Nuñez)- https://www.youtube.com/watch?v=hTLJnmiFAHY Keys, A., Brozek, J., Henshel, A., Mickelson, O., & Taylor, H.L. (1950). The biology of human starvation, (Vols. 1 2). Minneapolis, MN: University of Minnesota Press. THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #164: Why Bodybuilders Binge appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Alberto discuss how they program their athletes training. The coaches talk about numerous training tools, how they keep their athletes training fresh, and training quality. What is Jeff s approach to programming? What has Brad been doing recently to make his athletes training more enjoyable? What are the coaches thoughts on taking time off from training in place of a traditional deload? What does high-quality training look like? How do the coaches utilize blood flow restriction training and myo-reps? The answers to these, plus many more programming-related questions are covered in today s episode. If you re an athlete and/or coach interested in learning more about programming, give today s episode a listen. Timestamps 0:00- Introduction 6:24- How Brad has been making his athletes training more enjoyable 9:43- Jeff s approach to programming 15:32- Blood flow restriction training 27:51- Not all sets are equal 44:52- Autoregulation, deloads, weeks off 58:26- Myo-reps 1:11:10- Final thoughts Selected Links From This Episode The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Iron Culture Podcast Episode 85- Body Recomposition: Can You Build Muscle and Lose Fat at the Same Time?- https://www.youtube.com/watch?v=1oO-VM2GmHM THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #163: Our Coaches Latest Training Techniques appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Nick discuss insecurities and how they affect our life. They share some of their insecurities, what they do to deal with them, and talk about the benefits of insecurities. What got Brad, Jeff, and Nick into bodybuilding? Is it normal to have insecurities? How do the coaches create an environment that builds trust? What can our insecurities tell us? How can our insecurities make us a worse bodybuilder? How can they make us a better bodybuilder? The answers to these questions plus many more are covered in today s episode. Timestamps 0:00- Introduction 2:28- What got Brad, Jeff, and Nick into bodybuilding 12:14- Some of Brad, Jeff, and Nick s insecurities 37:11- How to create an environment that builds trust 50:45- The benefits of insecurities 1:04:01- Closing remarks Selected Links From This Episode Nick s Website- https://www.strengthtogetheronline.com Nick s Instagram- @nicklicameli 3DMJ T-Shirt and Tank- https://3dmusclejourney.com/apparel 3DMJ Vault- https://www.3dmjvault.com 3DMJ s Mission Statement- https://3dmusclejourney.com/about/ THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #162: Insecurity and Bodybuilding appeared first on 3D Muscle Journey.

In this episode, Eric, Nick, and Jeff discuss what to do when you re experiencing pain. They talk about what causes injuries, how to modify your training and lifestyle in response to pain, and helpful attitudes to adopt during the recovery process. What is an injury? How does our capacity in regard to volume and intensity change over time? What happens to our capacity when we get injured? What is the difference between a principle and a tactic? How have Eric, Nick, and Jeff worked around injuries? If you re experiencing pain or have an injury, how can you modify your training to keep you on track with your goals? The answers to these questions, plus many more are covered in today s episode. To learn about ways to reduce the likelihood of injury and how to manage injuries, give this episode a listen. Timestamps 0:00- Introduction 2:59- What is an injury? 5:11- Principles vs. Tactics 7:13- Supply and demand 23:10- The envelope of function 31:03- If you develop pain, now what? 46:05- Eric, Nick, and Jeff s experiences with working around pain and injury 1:06:41- Identifying the root cause and future programming 1:22:54- Final thoughts Selected Links From This Episode Nick s Website- https://www.strengthtogetheronline.com Nick s Instagram- @nicklicameli Iron Culture Podcast Episode 33: Pain Science, Injury & Rehab (Barbell Medicine/Clinical Athlete/3DMJ)- https://www.youtube.com/watch?v=B-S8nThxpqY Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #161: Principles of Injury Reduction & Management appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Alberto answer a wide variety of questions from the 3DMJ community. Topics covered include: Mini-cuts, refeeds, breaking plateaus, cardio recommendations, estimating your stage weight, and a lot more. If someone is new to resistance training should they cut, gain, or maintain their weight? Do the coaches prefer their athletes refeed on training or non-training days? What are some potential solutions for those who pass out when doing the Valsalva maneuver? What advice do the coaches have for noncompetitors in regard to bulking and cutting? The answers to these, plus many more questions are found in today s episode. If you d like to hear the coaches thoughts on numerous different nutrition and training-related topics, give this episode a listen. Timestamps 0:00- Introduction 2:40- Solutions for those who pass out when doing the Valsalva maneuver 12:23- When someone is new to resistance training should they cut, bulk, or maintain their weight? 26:39- Cutting and bulking strategies for noncompetitors 41:21- How the coaches estimate the stage weight of first-time competitors 52:59- Cardio recommendations when cutting 1:06:27- When to do your refeed 1:15:44- Adherence, breaking plateaus, water weight Selected Links From This Episode 3DMJ Case Study Q&A Submission Form- https://3dmusclejourney.com/case-study-app/ 3D Muscle Journey Instagram Account- @team3dmj Alberto s Instagram Account- @nunez3dmj 3DMJ Podcast #56: All About Mini-Cuts- https://www.youtube.com/watch?v=kjygaPczbBw 3DMJ Podcast #134: A New Approach to Cardio- https://www.youtube.com/watch?v=39LGNW6QVCA Mini-Cut Roundtable with Alberto Nunez & Jared Feather- https://www.youtube.com/watch?v=p-NjE_Ce69M Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Vault- https://www.3dmjvault.com THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #160: Q&A Session 16 appeared first on 3D Muscle Journey.

In this episode, Alberto, Brad, and Andrea discuss the decision all serious lifters face at some point in their journey, whether or not to use performance-enhancing drugs (PEDs). They talk about why they chose the natural route, why they continue to choose that route, and how the enhanced side of the fitness industry has changed over the last three years. What have been Brad and Alberto s experiences with being accused of taking performance-enhancing drugs? Has Brad considered using banned substances? How can the coaches tell if someone is natural or not? Why does 3DMJ only work with natural athletes? If you are contemplating using PEDs or have athletes who are, give this episode a listen to hear a few perspectives on the decision. Timestamps 0:00- Introduction 1:54- Brad and Alberto s experiences with being accused of taking banned substances 10:41- How the coaches can tell if someone is natural or not 20:27- Why 3DMJ only works with natural athletes 28:03- Why Brad and Alberto decided to stay natural 35:51- Why Brad is continuing to choose to stay natural at this point in his life 44:04- How the enhanced side of the fitness industry has changed over the last three years 49:11- Is Alberto contemplating using performance-enhancing drugs at this point in his life? 1:03:39- Practical takeaways Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Vault- https://www.3dmjvault.com THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #159: Natty or Not, We re All Just Lifters appeared first on 3D Muscle Journey.

In this episode, Eric, Brad, and Steve (the team dietitian) have an in-depth discussion about plant-based, vegetarian, and vegan diets. They cover why people choose to consume a vegetarian or vegan diet, vegetarian diets vs. diets that include animal meat, and key nutrients those consuming a vegetarian or vegan diet need to be mindful of. Is there any evidence to suggest that a vegetarian or vegan diet is superior for performance compared to an omnivorous diet? What does the research say about saturated fat and cardiovascular disease? What does the research say about soy protein and its affect on hormone levels and sperm count? If you re consuming or thinking about consuming a vegetarian or vegan diet, what nutrients do you need to be mindful of and what supplements may be beneficial? The answers to these questions plus many more are covered in today s episode. If you re consuming a vegetarian or vegan diet and want to learn more about how to maximize your performance, muscle mass, and health, give this episode a listen. Timestamps 0:00- Introduction 1:33- Why Eric consumes a flexitarian diet 6:59- Interpreting epidemiological studies 15:44- Why people choose to consume a vegetarian or vegan diet 23:21- Nutrients to be mindful of 35:33- Saturated fat and cardiovascular disease 42:04- Whole foods vs. Isolated nutrients 47:19- Creatine supplementation 50:15- Supplements 52:58- Consuming a high-protein diet on a vegan diet 1:01:05- Soy protein 1:08:22- Biased information 1:14:21- Final tips Selected Links From This Episode Steve s Website- http://stevetaylorrd.com Steve s Instagram- @stevetaylorRD Steve s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids Cholesterol, Lipoproteins & Lipids: Understanding CVD Risk (Sigma Statement)- https://sigmanutrition.com/lipids/ THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #158: Plant-Based Nutrition for Lifters appeared first on 3D Muscle Journey.

In this episode, Eric, Andrea, and Amanda (the team s mental health consultant) take a close look at confidence. They discuss what it is, what it is not, and how to become more confident. What is self-efficacy and how can you increase it? What is the difference between confidence and arrogance? What are some of the ways people deal with their insecurities? What is a growth mind-set? How can bodybuilding serve as a vehicle to help someone increase their self-confidence? Tune in to today s episode to hear the answers to these, plus many related questions. Timestamps 0:00- Introduction 2:04- What is confidence? 8:31- Self-efficacy 30:02- Arrogance vs. Confidence 36:54- Processing feedback and increasing self-efficacy 50:10- Enjoy the process 1:04:15- Facing your insecurities Selected Links From This Episode Amanda s Email- amirizo027@gmail.com 3DMJ Vault- https://www.3dmjvault.com Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Iron Culture Podcast Episode 73: Genetics vs Mindset (Powerlifting vs Athletics)- https://www.youtube.com/watch?v=CAKeE_y4dH0 Greatest Bodybuilder of All Time Opens Up – Ronnie Coleman- https://www.youtube.com/watch?v=s0X1FmZfMWA&app=desktop THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #157: All About Confidence appeared first on 3D Muscle Journey.

This episode is the most comprehensive episode to date when it comes to teaching yourself or others how to lift. During the conversation, Eric, Jeff, and Brad discuss the tools and strategies they use to teach their athletes how to lift and pose. What is the difference between an internal cue and an external cue? When is a good time to use each one? What are the roles of assistance exercises? What is amplifying the error and how can it help someone improve their form? Is it okay to cheat your reps sometimes? What system does Jeff use to determine when he or one of his athletes is ready to add load to an exercise? The answers to these questions plus many more are covered in today s talk. Whether you re looking to improve your technique or help your clients improve theirs, you re sure to walk away from this episode with numerous methods for how to do so. Timestamps 0:00- Introduction 3:02- Teaching people how to lift online vs. Teaching people in-person 7:42- Teaching people how to pose online vs. Teaching people in-person 12:45- Teaching powerlifters vs. Teaching bodybuilders 21:55- Perfect form vs. 8/10 form 27:38- Internal vs. External cues 45:31- The role of assistance exercises 54:07- Jeff s system for increasing load on a lift 59:23- Programming strategies to improve form 1:11:31- Takeaways Selected Links From This Episode 3DMJ Vault- https://www.3dmjvault.com The Godfather s Complete Guide To Posing- https://www.3dmjvault.com/courses/posing-guide The Lifting Library- https://www.3dmjvault.com/courses/lifting-library Transitioning Away From Tracking- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #156: Teaching Lifters How To Move Online appeared first on 3D Muscle Journey.

In this episode, Jeff, Alberto, and Andrea discuss the different divisions of physique sport. They cover how to choose your division, what the judges are evaluating, and how to best present yourself on show day. What four things are the judges evaluating when you re on stage? Can you be too lean? Is asymmetry between one s left and right side common? What are the coaches thoughts on men s physique competitors training legs? How far out from a show do the coaches usually have their athletes start practicing their posing? These questions, plus many more related to physique sport are answered in today s episode. Whether you are new to the stage or you ve been competing for decades, you re sure to take away valuable insights from today s conversation. Timestamps 0:00- Introduction 2:10- How bodybuilding is like a dog show 7:49- What the judges are judging in the bodybuilding division 21:55- The biggest difference between bodybuilding and the other divisions 28:03- Choosing your division 36:57- Do the coaches coach their athletes who compete in nonbodybuilding divisions differently than they coach their bodybuilders? 48:07- Coaching and practicing posing 55:32- Pump up tips 57:41- Poise 1:10:57- We re all still good dogs at the end Selected Links From This Episode The Godfather s Complete Guide To Posing- https://www.3dmjvault.com/courses/posing-guide Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #155: Judging A Physique appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Andrea discuss how the coaches design their athletes protocols. What questions do the coaches ask a new athlete before designing their protocol? What details do they want to know? How do they design protocols for athletes who are multiple years away from competing? How do the coaches utilize tracking? What do the coaches think about trying to be as optimal as possible? Along with covering the ins and outs of how they create protocols, the coaches talk about helpful perspectives they share with their athletes. As alluded to in the title, today s episode is not about what research says is optimal, it s about how to create effective, livable, enjoyable plans. Timestamps 0:00- Introduction 1:30- How 3DMJ s clientele has changed over the past few years 31:00- How the coaches and the team s dietitian work together 36:28- What the coaches consider when designing an athlete s protocol 1:11:16- Focusing on just the “big rocks” versus trying to be as optimal as possible Selected Links From This Episode Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass How To Track Your Food & Count Macros The Right Way- https://www.youtube.com/watch?v=sLfdf_W2F4o 3DMJ Vault- https://www.3dmjvault.com THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #154: Real World Nutrition Coaching appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Alberto discuss what to do if your bodybuilding competition has been postponed. The coaches cover altering your game plan, ending your prep prematurely, and an alternative to competing. What are your options moving forward? What do the coaches think is a good length of time to be in peak conditioning? What was Alberto s experience with staying too lean for too long? What is an open-ended prep? How do the coaches feel about dieting to peak condition twice in the same year? If your show date has been moved and you re not sure what to do, give this episode a listen for ideas and recommendations. Timestamps 0:00- Introduction 6:44- Staying in an extremely dieted state for a prolonged period of time 19:35- Ending your prep prematurely 25:41- Alberto s experience with staying too lean for too long 34:35- Athletes who benefit from postponed shows 39:59- An alternative to competing 46:05- Dieting to peak conditioning twice in the same year 57:15- If you re a powerlifter and your meet gets moved Selected Links From This Episode Brandon s Website- http://www.brandonwellsphotography.com Brandon s Instagram- @brandonblurts Brad s Email- bradloomis@3dmusclejourney.com 3DMJ Vault- https://www.3dmjvault.com THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #153: When Your Show Dates Move appeared first on 3D Muscle Journey.

In this episode, Alberto, Andrea, and Eric thoroughly discuss the relationship between strength and hypertrophy. They cover programming strategies for physique athletes, how to ensure overload is happening, and the necessity of 1-RM testing. Is it possible to increase muscle size without increasing your one-rep max? What should you do if you re getting stronger but don t look stronger? How can you program without 1-RM testing? What do the coaches monitor to make sure their bodybuilders are making progress in regard to muscular hypertrophy? The answers to these questions plus many more are addressed in today s episode. If you have any questions about hypertrophy, programming, or tracking progress, give this episode a listen. Timestamps 0:00- Introduction 4:57- The relationship between strength and hypertrophy 16:12- Using 1 RMs to program 23:57- What the coaches monitor to ensure their bodybuilders are making progress 37:00- How to program without 1 RMs 44:44- Should a bodybuilder ever go to failure when testing? 46:17- Programming strategies for advanced competitors 1:02:49- What to do if you re getting stronger but don t look stronger Selected Links From This Episode Jeff s Instagram- @3dmj_godfather 3D Muscle Journey s Instagram- @team3dmj The Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramids The Influence of Powerlifting on Bodybuilding, Part 1 (Eric Helms)- https://3dmusclejourney.com/influence-of-powerlifting-on-bodybuilding-part-1/ 3DMJ Vault- https://www.3dmjvault.com Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #152: Should Bodybuilders Max Out? appeared first on 3D Muscle Journey.

In this episode, Eric, Alberto, and Nick discuss how to efficiently and effectively transition from your home training routine to your pre-quarantine routine once gyms reopen. Where is a good starting spot for volume? Where is a good starting spot for intensity? How is Alberto going to go about his first week back in the gym? What does science say about muscle memory ? How can you reduce your likelihood of experiencing a counterproductive amount of muscle damage? Along with answering all of these questions and more, this episode contains a case study on Alberto covering what his reacclimation process could look like. Timestamps 0:00- Introduction 9:13- Case study: Alberto Nuñez 15:01- The science on muscle memory 21:49- Starting point recommendations for volume 42:51- What the group thinks gyms will be like when they reopen 47:13- Your first week back 1:04:05- Don t be afraid Selected Links From This Episode Nick s Website- https://www.strengthtogetheronline.com Nick s Instagram- @nicklicameli 3DMJ Vault- https://www.3dmjvault.com Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #151: Quarantine Comeback appeared first on 3D Muscle Journey.

Thank you for your support over the past 150 episodes! As a way to show our appreciation, Jeff and Eric answer a collection of your questions in today s episode. What can you do if you ve regained all the weight you lost during prep, but are still struggling with controlling your appetite? How can you train effectively with resistance bands? What is the rationale behind myo-reps and how do you perform them? What is the rationale behind blood flow restriction training and how do you perform it? What training advice do the coaches have for powerlifters who are only concerned with increasing their one-rep maxes, but have limited equipment? The answers to these, plus many more questions are covered in this episode. If you enjoy learning about training and want to expand your metaphorical toolbox, you re going to love today s episode. Timestamps 0:00- Introduction 2:20- I ve regained all the weight I lost during prep, but am still struggling with controlling my appetite. Why? What can I do? 40:52- How to effectively train with resistance bands 48:02- Myo-reps 55:12- Blood flow restriction (BFR) training 1:01:26- When to use myo-reps and blood flow restriction training 1:05:23- Advice on training during lockdown for powerlifters whose only concern is increasing their one-rep maxes 1:19:00- Is there any sound rationale behind using cardiovascular training alongside your resistance training as a way to enhance your overall results? (In regard to muscular hypertrophy) 1:34:36- Is the limiting factor to a hardgainer putting on muscle their inability to recover from their volume requirements? Selected Links From This Episode Case Study Q&A Submission From- https://3dmusclejourney.com/case-study-app/ The Default Diet (Eric Helms)- https://3dmusclejourney.com/default-diet/ 3DMJ Vault- https://www.3dmjvault.com Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet 3DMJ Podcast Episode #135: Transitioning Away From Tracking- https://www.youtube.com/watch?v=zUE3nHXPkFw 3DMJ Podcast Episode #122: Sustainable Body Comp Management- https://www.youtube.com/watch?v=FQePDEENFnc&t=3s 3DMJ Podcast Episode #117: Eating Behaviors in Physique Sports- https://www.youtube.com/watch?v=zxuhYoyfBns 3DMJ Podcast Episode #92: Advice For Hardgainers- https://www.youtube.com/watch?v=BF1R_xYxs38 THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #150: Q&A Session 15 appeared first on 3D Muscle Journey.

In this episode, Alberto, Brad, and Jeff discuss how to set yourself up for a successful prep. How can you accurately determine how much weight you need to lose? What simple formula can help you estimate the length of your prep? How far out from your show do the coaches recommend you start working with a coach? If you ve never competed before, what do the coaches recommend you do before your first show to help you get a better feel for what bodybuilding competitions are like? The answers to these, plus many more pre-prep questions are covered in today s episode. Whether this is your first, fifth, or tenth show, you re sure to find value in the ideas and recommendations talked about in this episode. Timestamps 0:00- Introduction 4:02- Determining how much weight you need to lose and the length of your prep 14:57- The importance of giving yourself enough time and developing a good coach-client relationship 27:23- Choosing a coach 49:05- The value of going to a show before you compete 58:46- Closing thoughts Selected Links From This Episode Alberto s Instagram- @nunez3dmj Phil deGuzman s Instagram- @phil_liphts_4_pizza 3DMJ Vault- https://www.3dmjvault.com Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 3DMJ Podcast Episode #55: Your First 5 Years in Bodybuilding- https://www.youtube.com/watch?v=cDOa_SCllCM THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #149: 1 Year Out From Your Next Show appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Steve (the team dietitian) discuss factors that play huge roles in your ability to be a successful bodybuilder. The coaches discuss how to take the evidenced-based guidelines many of us are familiar with and put them into practice. What do the coaches do to help their athletes minimize stress? How can you set your environment up to support your goals? How can you reduce the chance of burnout? The answers to these, plus many related questions are covered in today s episode. If you ve been struggling with putting recommendations into practice or the mental effort required to execute your plan is higher than you would like it to be, this episode is for you. Timestamps 0:00- Introduction 1:56- Something that can help you maximize progress and minimize stress 9:25- The balancing of flexibility with rigidity 22:08- What the coaches do to minimize stress in their athlete s lives 30:50- Learning to look internally 38:23- How to set up your environment to support your goals 1:05:58- Realistic goals and sacrifice Selected Links From This Episode Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking 3DMJ Vault- https://www.3dmjvault.com Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Steve s Website- http://stevetaylorrd.com Steve s Instagram- @stevetaylorRD The Karate Kid- https://www.amazon.com/gp/video/detail/B00BZB1ME6/ref=atv_dl_rdr THANK YOU FOR LISTENING TO OUR SHOW Over 95% of what Team 3DMJ publishes is completely free to the public. If you enjoy this podcast, our articles, our videos, or our courses, please consider becoming a patron of our work. Donate as little as $1 per month at this link : https://www.patreon.com/team3dmj To be notified of future episodes, please feel free to sign up for our email list newsletter here – https://3dmusclejourney.com/newsletter/ The post #148: Practical Bodybuilding appeared first on 3D Muscle Journey.