Alberto, Brad, and Brian answer audience-supplied questions about using straps vs. a mixed grip, starting a diet more aggressively vs. more conservatively, warming up, refeeds, training with only dumbbells, and a lot more. Can deadlifting with a mixed grip create muscular imbalances and/or lead to injury? At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40? Why is it good to take a defensive approach when prepping? How many warm-up sets should you do for your heavier compound exercises? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction3:02- Can deadlifting with a mixed grip create muscular imbalances? What are the coaches’ thoughts on using straps versus a mixed grip?7:24- At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40? 19:35- If your goal is to lose 1 lb. per week, should you immediately decrease your intake by 500 calories per day or should you start with a smaller reduction and slowly decrease your intake? 30:57- If you reduce the number of days you train per week, do you still need to deload? 36:29- How do you know when you need a refeed? 50:15- How many warm-up sets should you do for your heavier compound exercises? 1:00:10- If fruit and vegetables make you bloated, is it really that bad to have a low intake of them? 1:04:47- Do the coaches think it’s possible to keep progressing training only with dumbbells at home 80% of the time? If the coaches only had dumbbells, what exercises would they do for their lower body? Selected Links From This EpisodeTeam Instagram Account- @team3dmjTeam YouTube Channel- https://www.youtube.com/@Team3DMJCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching How I Work Up To A Top Set On Squats (Coach Brad)- https://www.youtube.com/watch?v=uThAaqOJ6gMHow To Warm Up For Lifting Weights- https://www.youtube.com/watch?v=8IdUJ2coLOcMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
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1:18:01
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1:18:01
#289: How to Beat Cravings, Hunger, and Lethargy
Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread your calories out throughout the day? What are some of the coaches’ best hunger hacks? What should you do about your trigger foods? What is the difference between physical hunger, emotional hunger, and social hunger? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:15- Reframing strategies for managing hunger 18:04- How Brad manages his appetite during prep21:24- 3 types of hunger25:08- Trigger foods 37:17- Limiting accessibility, setting up a good routine, and limiting your choices 48:25- Eliminating wasted motion55:11- The panic of starvation59:43- Keep yourself busy 1:03:26- Preventing binges and what to do after Selected Links From This EpisodeHunger Hacks That Helped Me Finish 15 Contest Preps- https://www.youtube.com/watch?v=qDglTTtv8WMThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipMacros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-mealsThe Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramidsThanks 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
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1:26:14
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1:26:14
#288: Bodybuilding With a Social Life
The happier you are, the better off your bodybuilding is going to be. Brian, Brad, Jeff, and Alberto discuss how to balance bodybuilding with the rest of your life, times they got the balance wrong, and how to avoid common pitfalls that can come from living a bodybuilding lifestyle. What can you do to get more comfortable eating in social settings? What are some cringe moments the coaches had when they put bodybuilding ahead of more important things in life? What is the law of diminishing returns when it comes to eating? How can you celebrate a special day or special event during prep while still staying on track with your goals? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:11- Times when the coaches *weren’t* doing a good job of balancing bodybuilding with the rest of their life 26:15- How to avoid pitfalls that are common with a bodybuilding lifestyle 30:04- Exposing yourself to the discomfort 36:58- Being pliable with your training 45:39- What is the most common friction you have? 52:17- Strategies for getting better at eating in social settings 1:11:36- The gym is a great place to make friends Selected Links From This EpisodeCoaching 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
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1:14:09
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1:14:09
#287: Intuitively Tracking Your Training
Alberto, Brian, Brad, and Jeff discuss why it’s important to track your training, who should track their training, and what details to track based on your experience level. What issues can happen when someone is too focused on beating the logbook? Do the coaches ever have an athlete track volume load or is that a thing of the past? What are the coaches’ thoughts on decreasing load to work on technique? How can increasing load too quickly result in a reduced stimulus? How can reducing loads during prep potentially lead to more muscle retention? What recommendation do the coaches have for those who don’t like tracking their training? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:25- Did the coaches track their training when they first started lifting?19:51- Who should track? When should they track? Why should they track?33:50- Things *not* worth tracking42:10- Film yourself lifting and study your technique 57:24- How long to stay with a certain load before increasing 1:02:30- Misunderstanding what progressive overload really is 1:09:43- Increasing load too quickly can result in a reduced stimulus Selected Links From This EpisodeThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-designHow I Rest Between Sets For Maximum Performance | Pragmatic Bodybuilding w/ Jeff Alberts- https://www.youtube.com/watch?v=M9hYzI_c6RkThanks 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
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1:22:48
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1:22:48
#286: The Ideal Pace for Fat Loss
Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How necessary are mini-cuts? How long should a mini-cut last and how lean should someone be by the end of one? In what ways are a contest prep and general fat-loss phase similar? The answers to these questions and many more are covered in this episode.Timestamps0:00- Introduction1:09- How Alberto’s diet is different now that he’s started prepping 5:26- Factors that influence pacing 18:33- Where the concept of contest prep positioning came from 23:24- You have to look at your own history 31:08- The benefits of taking a phasic approach to fat loss38:35- How necessary are mini-cuts? 58:43- Mini-cut methods and length 1:02:56- Desired rate of loss during a mini-cut 1:13:28- Appropriately pacing your prep 1:18:09- Make sure to think about your health and the long term Selected Links From This EpisodePrep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioningCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ
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