Brian, Jeff, and Brad discuss how to build a good support system so you can maximize your rate of progress and have fun doing it. What is the origin story of 3D Muscle Journey? How do you communicate what you’re doing and what your goals are so that your support system knows how to support you? What are the benefits of sharing your bodybuilding journey versus bodybuilding in isolation? When prepping an athlete, what else do the coaches focus on besides getting them lean? How far in advance do the coaches recommend telling others that you’re prepping? Where are good places to meet like-minded bodybuilders? Why is a person’s support system such an influential factor in their success? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:37- How to communicate what you’re doing and what your goals are

6:30- Social media can be a good place to find community

10:48- The origin of 3D Muscle Journey

21:08- You also have to support the people in your support system

30:42- How far in advance the coaches recommend telling others that you’re prepping

37:11- Being able to do what you love doing for a long time

45:14- What Brian needs for support as an athlete

54:07- The benefits of living what you coach

1:06:23- The benefits of sharing your bodybuilding journey versus bodybuilding in isolation

1:09:54- Having a motivating gym atmosphere to help you get the most out of yourself

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠

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

Brian, Alberto, and Jeff discuss how much you need to know about programming in order to make continued progress. What did the coaches focus on when they first started lifting? How important is effort for making progress? What is more important, working hard or a more optimal program? What advice to the coaches have for novice lifters when it comes to how to go about their training? What movement patterns do the coaches want their athletes to become proficient at? When is an appropriate time for someone to start dialing in their reps in reserve? What are some common flaws the coaches see in people’s programs? What do the coaches recommend doing before making an adjustment to your program? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:21- What did the coaches focus on when they first started lifting?

12:09- A C- program with A+ effort will take you further than an A+ program with C- effort

14:51- The beauty of a simple plan

22:59- Start with a balanced program

28:18- Audit your exercises that are the most fatiguing before determining volume

31:25- Movement patterns the coaches want their athletes to become proficient at

39:30- When the coaches think it’s an appropriate time for someone to start dialing in their reps in reserve

47:40- Build a positive relationship with training hard

54:10- Get rid of the noise so you can identify what works for you

59:11- Observe and be patient

1:03:54- Learn the fundamentals first and then build

Selected Links From This Episode

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

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠

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

Brad and Alberto discuss why it’s important to look beyond the calorie and macronutrient content of foods if you want to get the most out of your bodybuilding lifestyle. Have the coaches noticed a correlation between food quality and how the body performs and recovers? How does focusing on food quality make prep easier, more enjoyable, and lead to a faster recovery after prep? What nutrition recommendations around food quality do the coaches have for those who are bulking? Is it okay to just eat for taste sometimes? How does the law of diminishing returns apply to eating? As long as he is still hitting his macronutrient targets, can Alberto get just as lean even if he’s not focusing on food quality? The answers to these questions plus many more are covered in this episode.

Timestamps

0:00- The fitness community is finally finding balance

4:15- Have the coaches noticed a correlation between food quality and how the body performs and recovers?

12:03- Your health is important

15:47- Just focusing on hitting your macronutrient goals during prep versus also focusing on food quality

31:03- A starting spot for those who want to improve the quality of their diet

33:52- Nutrition recommendations for bulking

45:06- The law of diminishing returns

49:15- The satisfaction of overcoming something hard

Selected Links From This Episode

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

Hunger-Fullness Scale- https://www.youtube.com/watch?v=fCEHvGVxrlI

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠

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Brian, Eric, and Brad discuss the misconceptions and utility behind using periodization to help maximize muscular hypertrophy. How important is periodization for muscular hypertrophy? How is periodization different from programming adjustments? Is there a way to sequence your training that maximizes hypertrophy? How do the coaches typically adjust an athlete’s training program from mesocycle to mesocycle? What are the most-common constraints to hypertrophy in the real world? Does research suggest that variation may help increase muscular hypertrophy? What are good reasons for replacing an exercise in your program? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- The definition of periodization and how it’s different from programming adjustments

8:20- Is there a way to sequence your training that maximizes hypertrophy?

18:36- Ways the coaches adjust programming from mesocycle to mesocycle and why they make those adjustments

34:27- The value and roles of education and coaching

40:53- Flexible, enjoyable, and realistic

57:00- The most-common constraints to muscular hypertrophy in the real world

1:02:12- Variation is probably a good thing

1:05:50- Example starting structures

1:09:23- Hiding behind variation

1:18:44- Make sure to audit your approach  

Selected Links From This Episode

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

Hypertrophy Programming For Bodybuilders (Online Course)- ⁠https://www.3dmusclejourney.com/hypertrophy⁠

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠

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Jeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexibility there is when it comes to how you structure your sessions. In what situations can it be beneficial to do isolation exercises before compound exercises? What are the coaches’ thoughts on active recovery days? What are Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill? How can you manage your total volume if you like doing a lot of different exercises? What have the coaches observed is the sweet spot when it comes to number of sets per exercise? If the coaches were to build a *perfect* training day for a robot, what would it look like? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:03- Situations where it can be beneficial to do isolation exercises before compound exercises

19:45- Structuring your split based on how many days you can train per week

23:53- How the coaches build a microcycle of training for themselves and their athletes

40:07- How to manage your total volume if you like doing a lot of different exercises

47:33- Recommendations for preserving rep quality

52:33- Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill

54:31- If the coaches were to build a *perfect* training day for a robot, what would it look like?

1:11:02- Programming tips for older individuals

1:13:26- Programming tips for those who have a lagging body part they would really like to improve

Selected Links From This Episode

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

Hypertrophy Programming For Bodybuilders (Online Course)- https://www.3dmusclejourney.com/hypertrophy

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠

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

Brian, Alberto, and Jeff discuss the pros and cons of, “If It Fits Your Macros” (IIFYM), why it’s not the cure-all the fitness community wanted it to be, and how the coaches manage their nutrition instead. Why was IIFYM such a big deal? What did the coaches’ eating look like before IIFYM? What were their early experiences with IIFYM? What are the downsides of having very precise macronutrient targets? How do the coaches start the process of educating their athletes about nutrition? Why does Jeff sometimes assign a fat limit? What advice do the coaches have on setting your macronutrient and/or calorie ranges? What are some of the coaches top IIFYM foods? The answers to all of these questions and more are covered in this episode.

Timestamps

0:00- What the coaches’ eating looked like before, and their early experiences with, “If It Fits Your Macros” (IIFYM)

15:21- Having precise macronutrient targets is actually quite restrictive

24:35- Why IIFYM was such a big deal

27:46- How the coaches start the process of educating their athletes about nutrition

39:50- What is the lowest-hanging fruit you’ve missed?

45:14- Focus on your calorie and protein intake

52:04- Advice on setting your macronutrient and/or calorie ranges

55:52- There is life after bodybuilding

1:00:01- The coaches’ top IIFYM foods

Selected Links From This Episode

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

Nutrition For Hypertrophy And Strength (Online Course)- https://www.3dmusclejourney.com/nutrition

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠

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

Brad, Alberto, and Jeff discuss strategies they use to manage stress, and how they program for themselves and their athletes based on life stress at the time. What do the coaches do to help ensure they get good sleep? What can you do to improve your sleep quality and quantity? Why is it important to prioritize resting from your work and bodybuilding? How can you undulate your volume based on your schedule? What does advanced bodybuilding look like? What can you do if you’re plateaued on an exercise where you are using double progression? Why is Jeff currently lifting two times per day? What does his setup look like? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- The negative effects of poor sleep

3:07- Why Alberto decided to improve his sleep and the benefits he’s experienced from doing so

8:13- Strategies for improving your sleep quality and quantity

21:21- Prioritize resting from your work and bodybuilding

31:48- Undulate your workload

37:30- What advanced bodybuilding looks like

40:40- What you can do if you’re plateaued on an exercise where you are using double progression

46:41- Why Jeff is currently lifting two times per day

51:34- Deep thinking vs. Long thinking

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠

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

Brian, Alberto, Jeff, and Brad discuss what they learned in 2025, how so many different approaches work for hypertrophy, and the things people commonly miss in their quest to be optimal that are making them suboptimal. Can cheat meals sometimes be an effective strategy to use during a fat-loss phase? How has Alberto been getting himself to eat more vegetables? How has the way Brian chooses exercises for his athletes changed over time? Are exercises that are more stable better for hypertrophy? What problems can happen when someone is doing too much volume when there is a high degree of tension in a lengthened position? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:15- You don’t have to be optimal to make progress

16:16- Cheat meals & How Alberto has been getting himself to eat more vegetables

22:05- The importance of community

37:17- Meet people at your gym

45:20- How the way Brian chooses exercises for his athletes has changed over time

52:41- How do we even know what optimal is?

1:02:18- How much do the small details actually matter?

1:07:47- What Brad learned in 2025

Selected Links From This Episode

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

Hypertrophy Programming For Bodybuilders Course- https://www.3dmusclejourney.com/hypertrophy

3DMJ Podcast Episode #275: Why You Should Gamify Your Gains-https://www.youtube.com/watch?v=bY0aceDpeVE

WNBF Worlds Contest Prep Survey Results- https://www.youtube.com/watch?v=kzomyA72U2U

Thanks for listening to The 3D Muscle Journey Podcast 💪 

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

Brad, Alberto, and Brian answer audience-supplied questions about pre-workout nutrition, rest periods, belt squats vs. barbell squats, muscle maturity, sleep hygiene, volume, weekly calorie targets, and more. What do the coaches consume before and during workouts when they train in the morning? What is the coaches’ advice for those who keep having unsuccessful fat loss phases? If you are struggling with cravings, hunger, and/or feeling deprived during a fat-loss phase, what can help? Are belt squats better than barbell squats and leg press for a bodybuilder? If the coaches could only do overhead pressing or lateral raises, which would they choose? What advice do the coaches have for those whose sleep is very negatively affected when they are in a calorie deficit? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Tips for pre-workout meals during prep for athletes who train first thing in the morning

8:22- How long is too long to rest between sets?

14:02- If you are struggling with cravings, hunger, and/or feeling deprived during a fat-loss phase, what can help?

26:52- Are belt squats better than barbell squats and leg press for bodybuilders?

36:35- What is muscle maturity? Is it something only older lifters get?

43:47- Do the coaches include overhead pressing and lateral raises in all of their athletes’ training programs? If the coaches could only do overhead pressing or lateral raises, which would they choose?

53:03- What advice do the coaches have for those whose sleep is very negatively affected when they are in a calorie deficit?

1:03:05- How do the coaches get their clients to buy into doing less?

1:12:00- Do the coaches ever give clients a weekly calorie target instead of a daily calorie target?

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - ⁠https://www.3dmusclejourney.com/⁠

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

Jeff, Brian, and Brad share their opinions on and the times and places for aggressive fat-loss phases. If someone has a lot of fat to lose, can they be more aggressive with their calorie deficit? Does Jeff personally run aggressive fat-loss phases? What is Brian’s advice to someone who wants to lose weight quickly? Why do the coaches usually recommend a more conservative approach when it comes to fat loss? What are the pitfalls of aggressive fat-loss phases? What can you do to make being hungry easier? What is the role of physical activity in fat loss? What is the coaches’ advice on running fat-loss phases for those who have big bodybuilding goals? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:41- Jeff’s opinion on aggressive fat-loss phases

3:54- Brian’s advice to someone who wants to lose weight quickly

10:02- The coaches’ advice on running fat-loss phases for those who have big bodybuilding goals

26:02- Too much too fast

30:45- Strategies for creating a calorie deficit

38:48- Get habits and structure in place to support your goals

45:45- Fat-loss skills and habits

52:29- The mentality of getting to single-digit body fat

55:39- How physical activity can help

58:53- Final advice for those considering running an aggressive cut

Selected Links From This Episode

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

Thanks for listening to The 3D Muscle Journey Podcast 💪 

GET COACHING AND COURSES - https://www.3dmusclejourney.com/

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

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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