3d Muscle Journey

Brad, Jeff, and Steve conduct an audience-supplied Q&A session. Topics covered include: programming, building a home gym, setting up refeeds, mindsets that don't support sustainability, and more. Does anyone ever come to 3DMJ and the coaches think they don't have a chance at getting on stage? If you are plateaued on an exercise, what are […] The post #210: Q&A Session 21 appeared first on 3D Muscle Journey.

Brad, Alberto, and 3D Muscle Journey's new coach, Brian Minor, discuss training burnout and what you can do during these times to help you enjoy lifting again. What have been Brad, Alberto, and Brian's experience with feeling burned-out on training? What did they do during these times? Do the coaches think everyone who is in […] The post #209: Overcoming Burnout and Motivation Plateaus appeared first on 3D Muscle Journey.

Jeff, Steve, and Alberto discuss how people store fat in different places, how this affects the look they can sustain long-term, and what you can do if you're as lean as you can comfortably sustain, but you're still not happy with how you look. How will Alberto sometimes program for someone who comes to him […] The post #208: Fat Storage, Fat Manipulation, Fat Holding Patterns appeared first on 3D Muscle Journey.

Nick and Eric discuss what the research says about periodization for hypertrophy, why it's misleading, and whether or not someone whose sole goal is muscular hypertrophy should incorporate periodization into their training. According to the research, is periodization beneficial for hypertrophy? How often should someone change the exercises in their program? What is the difference […] The post #207: Periodization for Hypertrophy appeared first on 3D Muscle Journey.

Eric, Nick, and Alberto discuss super sets, drop sets, antagonist paired sets, blood flow restriction training, myo-reps, partial reps, and a lot more. Why would someone use one of these "intensity techniques"? What is Alberto's ultimate super set for novices? What leads to skeletal muscle hypertrophy? Can blood flow restriction training make you more vascular? […] The post #206: Advanced Training Techniques appeared first on 3D Muscle Journey.

Brad, Alberto, and Eric discuss how they set up athletes' peak-week protocols. The coaches talk about which variables they manipulate, how they test various strategies, and the ideal peak-week scenario. How does peaking work physiologically? What percentage increase does Alberto think a good peak can give someone? How can stress affect one's peak? What needs […] The post #205: Planning Predictable Peak Weeks appeared first on 3D Muscle Journey.

Brad, Eric, and Jeff have an in-depth discussion about if and how the way we eat throughout the day affects fat loss, muscle growth, and lean body mass retention. Does eating more frequently stoke your metabolism? Is eating carbohydrates before your workout beneficial? How often should you consume protein throughout the day? If you utilize […] The post #204: All About Nutrient Timing appeared first on 3D Muscle Journey.

Alberto and Amanda have an intimate conversation about how bodybuilding has positively impacted their lives outside of their health and the way they look. What has Alberto's bodybuilding journey given him? What has Amanda's bodybuilding journey given her? Where did they first notice what they were learning through bodybuilding could be applied to other areas […] The post #203: The Unexpected Ways Bodybuilding Makes You Stronger appeared first on 3D Muscle Journey.

Jeff, Brad, and Alberto have an in-depth conversation about deloading. They discuss the benefits of deloading and go through different ways you can set up your next deload. How do the coaches like to deload? What are some of the different ways they'll have their athletes deload? What do the coaches recommend not doing during […] The post #202: Developing Your Deload Strategy appeared first on 3D Muscle Journey.

Eric, Jeff, and Alberto discuss the research on as well as their experiences with training to failure. How is training to failure defined and studied in research? How does what the research suggests apply to most bodybuilders? In which situations is it beneficial to train to failure? In regard to hypertrophy, what is the difference […] The post #201: Should You Take It To Failure? appeared first on 3D Muscle Journey.

Andrea, Brad, and Eric conduct an audience-supplied Q&A session. Topics include: programming, competing, stress eating, training after menopause, velocity-based training, and a lot more. Does everyone eventually reach a point where they have to program their training via RPE targets? Can intraset velocity loss be used as an objective measurement of fatigue? What body-fat percentage […] The post #200: Q&A Session 20 appeared first on 3D Muscle Journey.

Steve, Brad, and Alberto discuss different eating habits and offer suggestions for how to improve the effectiveness, enjoyment, and sustainability of your diet. How can you identify which eating behaviors are okay and which ones you should probably try to replace? How does Brad like to program an athlete's calorie intake? What is the 80/20 […] The post #199: Upgrading Your Bodybuilding Diet appeared first on 3D Muscle Journey.

Brad, Jeff, and Alberto talk about the necessity of gaining weight for maximizing your physique. Why is gaining weight so important? What are the coaches' thoughts on cutting before starting a gaining phase? How much body fat is too much? Once you reach your goal body weight, then what? What are the coaches' thoughts on […] The post #198: Upgrade Your Gaining Game appeared first on 3D Muscle Journey.

This episode is quite the treat, it contains three audio roundtable discussions from The MASS research review. MASS (Monthly Applications in Strength Sport) is a research review by Greg Nuckols, Dr. Eric Trexler, Dr. Mike Zourdos, and Dr. Eric Helms that covers the latest strength, hypertrophy, and nutritional science research in an easy-to-understand and apply […] The post #197: Weight Loss, Perfection, and Flexible Dieting with The MASS Reviewers appeared first on 3D Muscle Journey.

Nick, Brad, and Jeff talk about why they continue to train even though the rate they progress is significantly slower than it used to be and why they're so happy they haven't quit. How do the coaches view their training and bodybuilding now? What do the coaches do to help increase their and their athletes' […] The post #196: Why You Should Just Keep Lifting appeared first on 3D Muscle Journey.

Alberto and Eric discuss the path of natural bodybuilding and how it's a real option for those who want to compete in a competitive environment. Why is it important to be well-informed before using performance-enhancing drugs? If someone chooses to stay natural, are there places they can compete where there is good competition? Based on […] The post #195: Is Natural Bodybuilding Viable? appeared first on 3D Muscle Journey.

With 2021 coming to a close, Eric and Amanda sat down to have a conversation about how to set goals in a way that research suggests will maximize your chances of achieving them. How does Amanda approach setting goals with her clients? What is the transtheoretical model of behavior change and how can understanding it […] The post #194: Setting The Right Kind of Goals appeared first on 3D Muscle Journey.

Andrea interviews Eric on the things he thinks about when building his or one of his athletes' training programs. How do programming considerations differ from exercise selection? What are the benefits to having a basic understanding of human anatomy? Which muscles would most likely benefit from isolation work because of their attachment sites? What modifies […] The post #193: Programming Considerations appeared first on 3D Muscle Journey.

Brad and Jeff sit down for an in-person Q&A. Topics include: nutrition on non-training days, fat loss, advice for beginners, and competing. What are the coaches' thoughts on lowering your calorie intake on non-training days? What tips do the coaches have for losing fat without tracking macros? Do Brad and Jeff think it's possible to […] The post #192: Surprise Bonus Q&A with Brad and Jeff appeared first on 3D Muscle Journey.

Alberto, Eric, and Brad discuss where to start if you're interested in getting into the sport of powerlifting. What are the fundamentals every new powerlifter should know and have in their life? When is a good time to do your first meet? Why does Eric like lifters to miss lifts (in a safe manner) occasionally? […] The post #191: Establish Your Powerlifting Foundation appeared first on 3D Muscle Journey.