3D Muscle Journey

Alberto, Brad, and Brian answer audience-supplied questions about periodization, warm-up sets, coming back from injuries, recomping, competing, and more. If someone doesn’t want to compete and just wants to build an impressive physique over time, do they need to periodize their nutrition and training? What made Brad and Alberto come to the conclusion that they were ready to compete? What criteria does a set need to meet for the coaches to count it towards their volume for the week? How often do the coaches program an intentional surplus? How do you come back from an injury and trust your body again when you are terrified of reinjuring yourself? What is the best way to prepare for your consultation with a 3DMJ coach? The answers to these questions and many more are covered in this episode.  

Timestamps
0:00- If someone doesn’t want to compete and just wants to build an impressive physique over time, do they need to periodize their nutrition and training?
8:34- How do the coaches know what works for them?
16:42- How do you know when you have enough muscle to compete?
23:16- Do the coaches count their warm-up sets towards their volume for the week?
28:28- For intermediates and beyond, is a caloric surplus necessary to add more muscle tissue?
38:24- How do you come back from an injury and trust your body again when you are terrified of reinjuring yourself?
47:44- What do the coaches talk about and do during a consultation with an athlete?

Selected Links From This Episode
Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season

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, Eric, and Brian share their perspectives on supplements, what they are currently taking, and advice for those who want to optimize all the variables in order to maximize progress. What were the coaches’ first experiences with supplements? What creates the placebo effect? What actually causes a pump? What is the “supplement treadmill”? Which supplements actually work? Why is it important to have realistic expectations for the supplements you choose to take? If you’re supplementing with creatine but you don’t feel it working, does that mean it’s not working? What are the risks that come with taking a lot of supplements? The answers to these questions and many more are covered in this episode.

Timestamps
0:00- Introduction
4:26- The changing perspective on supplements in the natural-bodybuilding community
9:55- Jeff’s first experience with supplements
23:34- Brian’s first experience with supplements and how his perspective on supplements has evolved over time
32:21- How powerful the placebo effect and groupthink can be  
43:16- The supplements Jeff currently takes
46:19- Having realistic expectations for the supplements you choose to take
52:29- The supplements Eric is currently taking
56:24- The risks of taking a lot of supplements
1:06:56- Remember to keep supplements in perspective

Selected Links From This Episode
Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Nutrition For Hypertrophy & 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

Alberto and Brian discuss how athletes commonly feel after their bodybuilding season is over and what you can do to get back to feeling like yourself as soon as possible. What are some strategies to help minimize post-season blues? How normal is it to not feel like yourself physiologically after prep is over? What is the thing that most lets Brian know how recovered he is? Why do the coaches want their athletes to have other things going on while they’re prepping? What frequently stops people from gaining the weight they know they probably need to gain? Why don’t the coaches recommend reverse dieting at a slow pace after your season is over? The answers to these questions and many more are covered in this episode.

Timestamps
0:00- Introduction
2:44- The coaches’ first preps
11:39- How normal is it to not feel like yourself physiologically after prep is over?
21:32- The redistribution of body fat when you first start gaining weight after prep
22:44- Expect to overshoot
31:56- Post-season blues
40:32- Why gaining weight after your season is over is so important and framing to help make gaining weight easier
53:24- There is an element of experience to getting shredded
1:01:26- Additional tips

Selected Links From This Episode
Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season

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

Alberto, Jeff, and Brad discuss what the mind-muscle connection is, how important it is for muscle growth, who can benefit the most from focusing on it, and what you can focus on instead. Does the speed of your reps matter? Why is Jeff intentional about maintaining control of the weight when he’s lifting? What are the coaches’ thoughts on stricter reps versus less-strict reps? What do the coaches think about when they’re training and the intensity of the burning sensation is building? What can you think about so that your sessions don’t feel like you’re just checking things off a list? What are some signs that an exercise is a good fit for you? The answers to these questions and many more are covered in this episode.

Timestamps
0:00- Proprioception vs. Mind-muscle connection
9:48- Why Jeff is intentional about maintaining control of the weight when he’s lifting
19:15- Stricter reps vs. Less-strict reps
30:24- More examples of how focusing too much on the mind-muscle connection can be misleading
36:47- What the coaches think about when they’re training and the intensity of the burning sensation is building
50:09- Visualization, intraset focus, and background noise
53:40- The adjustments Brad made to his back training which have led to a more muscular back
59:24- Signs that an exercise is a good fit for you

Selected Links From This Episode
Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Strength Training Anatomy (Third Edition)- https://www.amazon.com/dp/0736092269?lv=shuf&channelId=500&plpRedirect=mhFallback

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 Brad discuss the benefits of maintenance phases, why they are sometimes superior to gaining phases, and what to consider when setting your rate-of-weight-gain goal. Why do the coaches program less intentional surpluses than they used to? What is the difference between weight maintenance and progress maintenance? Are DEXA scans helpful for programming? How do elite powerlifters put on muscle while minimizing fat gain? If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? Do the coaches ever have athletes do dreamer bulks anymore? In what situations do the coaches tend to program an intentional surplus instead of a maintenance phase? The answers to these questions and more are covered in this episode.

Timestamps
0:00- Introduction
1:32- Why the coaches program less intentional surpluses than they used to
13:43- Weight maintenance vs. Progress Maintenance
19:50- When setting up a gaining phase, consider the profit margin
30:21- If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload?
34:34- Do the coaches ever have athletes do dreamer bulks anymore?
39:00- Situations where the coaches program an intentional surplus
48:53- Are DEXA scans (and other methods that estimate body composition) helpful for programming?
58:33- The behavioral aspects and usefulness of maintenance phases

Selected Links From This Episode
Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season
3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c&t=46s

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