3D Muscle Journey

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

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

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