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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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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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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TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

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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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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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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 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES

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

Eric, Brad, and Brian discuss methods dual athletes can use to maximize their competitiveness in both bodybuilding and powerlifting. These same methods can also be used by noncompetitors who want to get big *and* strong. Why do the coaches program more bodybuilding work for their powerlifting athletes than they used to? Do the benefits of specificity max out at a certain point? How does specificity change over time? How does the minimum effective dose for novice lifters and advanced lifters differ? For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both? Is there a potential benefit to training across a wider variety of rep ranges? How can the stimulus-to-fatigue ratio of an exercise differ between people? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

7:06- The biggest changes the coaches have made to the way they work with dual athletes

31:45- The proposed benefits of powerbuilding

50:56- Why Eric eventually had to decrease his powerlifting training so that he could make better progress on his bodybuilding goals

55:46- For most people, does training for bodybuilding and powerlifting at the same time actually result in suboptimal progress in one or both?

1:07:02- Do your training the way it was intended to be done

1:10:27- Why did 3DMJ originally start promoting a blended approach and create a lot of dual-sport athletes?

Selected Links From This Episode

Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform

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

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

- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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

Brad and Alberto go into detail about what to expect when prepping for a bodybuilding competition, the importance of having people you trust to give you honest feedback on how you're acting, and some of their top tips for a successful prep. How does prep help you learn more about yourself and become a better version of yourself? Should you chase feelings of hunger? How do the coaches recommend dealing with the common side effects of prep such as being overly preoccupied with food, sleep deprivation, and decreased sex drive? How can the recovery process differ between those who never plan to compete again and those who plan to return to the stage? The answers to these questions and many more are discussed in this episode.

Timestamps

0:00- Your filters come off when you go through the deep dark periods of contest prep

6:15- Things Brad and Alberto have done during past preps that they are embarrassed of

28:36- The recovery process is just as important as the prep

32:34- Why every prep and every recovery phase should get easier

35:04- What to expect when prepping  

Selected Links From This Episode

Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform

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

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

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 💪 

SIGN UP FOR ONE-ON-ONE COACHING SERVICES

- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS

- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmjvault.com/bundles/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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