Alberto, Eric, and Jeff discuss how to know if you are progressing at a good rate for your genetics and where you are at in your lifting career, what to do if you aren’t, and the importance of having realistic expectations about how quickly you can progress. What is the difference between progressive overload and progression? Do you want to be more proactive or reactive when it comes to increasing and decreasing load? What is “autoregulated double progression” and how can you use it to help you get the most out of every session? What percentage of hypertrophy is related to volume? What undesirable things can happen when someone puts too much emphasis on beating the logbook? The answers to these questions and many, many, many, more are covered in this episode.

Timestamps

0:00- The difference between progressive overload and progression

4:57- Being reactive vs. Proactive when it comes to increasing and decreasing load

13:26- Where the coaches think the expectation that we need to progress every gym session came from

20:55- A good model for knowing when to increase or decrease load

32:54- Not letting other people cause you to get in your own way

38:24- The importance of having realistic expectations about how quickly you can progress

59:09- Autoregulating your programming more as you become more advanced

1:06:59- How an athlete’s personality can influence how they autoregulate their training

1:14:42- Final thoughts

Selected Links From This Episode

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

3DMJ Podcast Episode #264: The Best Male Bodybuilder Of All Time?- https://www.youtube.com/watch?v=UXdLeWotpGE

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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Brad, Jeff, and Brian talk about times they felt and still feel isolated and misunderstood during their bodybuilding journeys. Along with sharing stories from their past, the coaches give advice to those who feel isolated and misunderstood. What is the coaches’ advice to those who have friends and family who don’t understand why they compete in bodybuilding? How do the coaches balance bodybuilding with their marriages? How important is having support from others? Do the coaches ever feel isolated as coaches? What are the pros and cons of being an online coach? Do the coaches think artificial intelligence will someday take the place of human coaches? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Where the coaches got their information from when they first got into bodybuilding

7:54- During the beginning of their bodybuilding journeys the coaches often felt misunderstood

20:25- Who are you surrounding yourself with?

30:43- How the coaches balance bodybuilding with their marriages

40:16- What the coaches do as coaches, besides assigning nutritional goals and building training programs

49:21- Be cautious when it comes to the content and recommendations you see on social media

58:48- Do the coaches ever feel isolated as coaches?

1:06:13- In-person interactions & artificial intelligence in bodybuilding

Selected Links From This Episode

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

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

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

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

Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR

Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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

Brian, Nick, and Brad discuss how to grow your arms and delts while keeping your joints pain-free and healthy. How have the coaches’ views changed when it comes to programming direct arm and delt volume? What tips does the team’s physical therapist have for training your delts if you’re dealing with shoulder pain? If you can’t train a muscle in its lengthened position, is it even worth training it? What are good progression strategies for isolation exercises? Do you need to have isolation exercises for the posterior head of the deltoid in your program to keep your shoulders healthy? What are the group’s go-to exercises for their biceps, triceps, and delts?

Timestamps

0:00- Introduction

8:27- How the coaches design an athlete’s program when the athlete is wanting to prioritize arm growth

15:34- Tips for training your delts if you’re dealing with shoulder pain

23:20- Overdoing volume where there is a high degree of tension when the muscle is in a lengthened position

35:56- Isolation exercises might be a better measure of hypertrophy than some compound exercises

41:12- Good progression strategies for isolation exercises

51:45- Exercise selection

Selected Links From This Episode

3DMJ Podcast Episode #255: How To Leg Day- https://www.youtube.com/watch?v=tdzCp-hkeiQ

Lagging Body Parts (Vault Course)- https://www.3dmjvault.com/courses/lagging-body-parts

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

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

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

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

Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR

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 💪 

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

Andrea, Brian, and Alberto host an audience-supplied Q&A session. Topics range from programming, to lifting equipment, dietary strategies when trying to put on muscle, shifting your mindset towards recovery post prep, and more. With non barbell exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster? How concerned should you be about time under tension? How do you incorporate RPE when doing drop sets, rest pause, and super sets? What are the coaches’ thoughts on lifting in shoes with an elevated heel? When is wearing shoes with an elevated heel beneficial? Can *everyone* recomp eating at maintenance? Who do the coaches recommend be in a slight surplus instead on eating at maintenance?

Timestamps

0:00- Introduction

2:17- With non-barbell compound exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster?

9:09- How often do the coaches change an athlete’s rep range on a particular exercise?

13:23- How concerned should you be about time under tension?

21:55- Tips on shifting your mindset once you’ve finished prep more towards weight gain, recovery, and performance versus aesthetics

38:00- If short on time, how do you have efficient workouts while still using RPE? How do you incorporate RPE when doing drop sets, rest pause, and super sets?

48:16- The coaches’ thoughts on lifting in shoes with an elevated heel. When is wearing them beneficial?

55:51- Can *everyone* recomp eating at maintenance? Is it the most efficient strategy?  Who do the coaches recommend be in a slight surplus instead of eating at maintenance?

Selected Links From This Episode

Team Instagram Account- @team3dmj

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

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

Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES

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TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

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Brian and Alberto share their thoughts on and benefits of the newer divisions that have come into the sport of bodybuilding in recent years. The coaches give tips on how to choose which division to compete in and how to customize your training to best support your success in that division. How much can a natural athlete customize their physique to align with the division they compete in? If you’re new to lifting, should you train for the division you plan on competing in? Do most top natural men’s physique competitors train their legs? Generally speaking, when it comes to fat loss, how does the process differ between males and females? When it comes to highly-processed foods, what is something to consider when prepping? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- The coaches’ thoughts on the newer divisions that have come into the sport of bodybuilding in recent years

9:37- How to choose which division to compete in

17:54- Customizing your training to best support your success in the division you compete in

35:42- The men’s divisions

39:21- Dieting strategies for different divisions

42:37- Differences between males and females (generally speaking)

52:13- Something to consider when it comes to highly-processed foods

58:17- Prepping isn’t always a good environment to learn in

Selected Links From This Episode

Macros Into Meals (Vault Course)- ⁠https://www.3dmjvault.com/courses/macros-into-meals⁠

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES

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TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

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

Brad, Eric, and Jeff discuss different strategies you can use to help you find the sweet spot between time efficiency and stimulus efficiency for your situation. How long should you rest between sets? Is resting longer between reps to extend the length of a set a good strategy? What are antagonist paired sets and why would someone use them? How to drop sets compare to myo-reps in regard to effectiveness? What evidence is there on double days? Why is it important to be able to differentiate which type of fatigue you are experiencing? Do drops in performance really matter for hypertrophy? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:27- The information Jeff, Brad, and Eric use to build an athlete’s training split

5:53- How much does frequency matter when volume is equated?

8:26- Rest between sets

19:48- Antagonist paired sets

26:12- Be strategic with the exercises you pair together

32:50- Evidence on double days

42:18- Drop sets

46:20- Drop sets vs. Myo-reps in regard to effectiveness

53:10- Do drops in performance really matter for hypertrophy?

58:27- Different types of fatigue

1:01:41- Rest between reps

1:17:12- Lengthened super sets

1:23:53- Consider the context

Selected Links From This Episode

Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES

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TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

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

Brad, Jeff, and Brian discuss when, how, and why they program cardio for themselves and their athletes. How do the coaches view and prescribe cardio during a fat-loss phase? What are the coaches’ thoughts on doing additional cardiovascular exercise for overall health? What is the benefit of having a step goal over a calories-burned goal? What is the highest the coaches typically program someone’s step goal? Do the coaches ever use cardio as a way to stimulate an athlete’s appetite during a gaining phase? What are the coaches’ thoughts on HIIT cardio? Why do the coaches like to have their athletes taper their cardio/step count at the end of prep? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:57- How Brian views and prescribes cardio during a fat-loss phase

8:27- The coaches’ thoughts on doing additional cardiovascular exercise for overall health

15:56- Strategies when prepping lighter individuals

31:05- Recovery is an ongoing process

35:18- Using cardio to stimulate appetite during a gaining phase

38:12- You can’t expect the prior day’s expenditure to be reflected on the scale in a predictable way

43:35- Varying modalities

47:31- HIIT vs. LISS cardio

1:02:41- Why the coaches like to have their athletes taper their cardio/step count at the end of prep

1:06:53- Using movement to stay loose

Selected Links From This Episode

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

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

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

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

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

Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR

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

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TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

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

Brad and Jeff discuss the physical and mental characteristics of a successful bodybuilder, how to maximize *your* potential, and the amazing things that happen when you let yourself be free of worrying about your genetics. How can you know if you’re going to be good at bodybuilding? How do you know if a certain recommendation applies to you? What is the *art* of bodybuilding? What was Brad’s mindset during his 2024 prep, which he felt led to his best physique ever? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:44- Bone structure

9:09- How to know if you’re going to be good at bodybuilding

20:30- Commit and be patient

28:49- The skill component of lifting

40:06- How to know if a certain recommendation applies to you

51:40- Acceptance of the phase that you’re in

57:54- The *art* of bodybuilding

1:00:40- Brad’s mindset during his 2024 prep

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES

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

Brian, Steve, and Alberto discuss when and what criteria need to be met to make a dietary adjustment. When do the coaches adjust an athlete/client’s plan and when do they have them hold steady? What types of adjustments to the coaches typically make? What can you focus on and how can you stay motivated when your weight/the scale is not a good indicator of progress? How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake? When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake? How do the coaches go about making adjustments in a lean-gaining phase? What do they have an athlete do when they gain weight a little too quickly? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

0:53- Minimal adjustments, assessing adherence, and assessing progress

12:57- What you can focus on and how to stay motivated when your weight/the scale is not a good indicator of progress

25:59- Pacing the athlete/client and watching for blind spots

31:07- How big of an adjustment do the coaches typically make when they decrease someone’s calorie intake?

37:08- Adjustments during a lean-gaining phase

46:04- Transition periods

56:04- Are rapid strength gains when someone is in a huge surplus actually a good indicator they are putting on muscle tissue?

59:47- When the coaches decrease someone’s calorie intake, do they decrease their fat intake, carbohydrate intake, and/or protein intake?

Selected Links From This Episode

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

The Physique PhotoGuide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide

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

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

Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

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

Alberto, Brian, and Eric have a spirited debate about who they each think are the top 5 natural male bodybuilders of all time. The coaches talk about the early years of Kai Greene’s career when he was natural, the criteria they think is required for someone to be the GOAT (greatest of all time), who they think is the GOAT and why, honorable mentions, and a lot more. Bodybuilding is where art meets science meets sport, and if you are a fan of natural bodybuilding you will love this episode.

Timestamps

0:00- Introduction

2:19- Brian’s history as a bodybuilder, coach, and fan of natural bodybuilding

3:51- Why Alberto is qualified to talk about the topic of today’s episode

13:38- The criteria for eligibility in the coaches’ top 5 lists

21:50- Three of Alberto’s top 5 natural male bodybuilders of all time

32:00- Three of Brian’s top 5 natural male bodybuilders of all time

40:40- Three of Eric’s top 5 natural male bodybuilders of all time

50:16- The rest of the coaches’ lists

1:03:47- Honorable mentions

1:17:11- The coaches’ top 5 natural male bodybuilders of all time in order

Selected Links From This Episode

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

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

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

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

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

Blood Flow Restriction Training (Vault Course)- ⁠https://www.3dmjvault.com/courses/BFR⁠

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

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TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

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

Alberto, Jeff, and Nick discuss the struggles with gaining weight in the offseason, finding your ideal rate of gain, identifying what your current rate of adaptation is, and advice to help you stay patient when you’re doing all you can do. Who should bulk? What can happen when you get too fixated on gaining weight at a certain rate or weighing a certain amount? What were the coaches’ motivations for and experiences while intentionally gaining weight for the first time? How beneficial is a “dreamer’s bulk”? Can you force-feed muscle growth? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

3:43- The coaches’ motivations for and experiences while intentionally gaining weight for the first time

21:37- How beneficial is a “dreamer’s bulk”?

33:09- Finding the ideal rate of gain and offseason weight for you

38:29- Markers the coaches look at to help them determine if an athlete is gaining at a good rate

46:58- Knowing what your/your athlete’s current rate of adaptation is

50:13- Advice for staying patient and on track in the offseason

55:42- Feeling like you have unfinished business at the end of a prep

Selected Links From This Episode

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

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

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

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

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

Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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