3d Muscle Journey

Andrea, Brad, and Alberto conduct an audience-supplied Q&A session. They cover questions about bulking, cutting, programming, breaking plateaus, and more. What should you do if you miss a training session? What are the coaches' thoughts on correcting asymmetries between sides? What should you do if you miss your calorie target for the day when bulking? […] The post #170: Q&A Session 17 appeared first on 3D Muscle Journey.

In this episode, Alberto and Eric discuss what it's like to be, program for, and coach elite athletes. What are some programming strategies an advanced bodybuilder or powerlifter can use to help them make progress? How do the coaches define high-quality training? How do the coaches coach big-name athletes? Why is it important for an […] The post #169: Coaching Elite Athletes appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Eric discuss their competitive, nutritional, and training-related goals for 2021. What does Jeff's prep currently look like? How does Eric manipulate his food choices and the weight of his food to help him make weight for powerlifting meets? How does Brad train around pain and manage training-related fatigue? How […] The post #168: Accomplishing Our Goals in 2021 appeared first on 3D Muscle Journey.

What are other forms of progress besides increases in load and added reps? Nick, Brad, and Alberto discuss different kinds of progress and what someone can do if they've plateaued. How does Alberto continue to make progress this far into his bodybuilding career? What can you do to jump-start progress if you've plateaued in your […] The post #167: How To Keep Progressing appeared first on 3D Muscle Journey.

Alberto, Eric, and Andrea discuss the downsides and dangers of contest prep. In 3DMJ's opinion, what are the prerequisites for competing? What attitudes does someone typically have to develop in order to be a successful competitive bodybuilder? What can life be like after your first prep? When should someone not compete? In this episode, the […] The post #166: Why You Shouldn't Prep appeared first on 3D Muscle Journey.

Eric, Brad, and Steve discuss strategies you can use to manipulate your appetite to help you achieve your goals. How has 3DMJ's approach to nutrition changed over the years? How important is "structure" when trying to gain weight? If you're struggling to eat enough calories, what are some simple things you can do to increase […] The post #165: Appetite Manipulation appeared first on 3D Muscle Journey.

Eric, Alberto, and Amanda have an in-depth conversation about bingeing. They discuss causes, reactions, and potential solutions. What is the clinical definition of a "binge episode"? What is "Intuitive eating" and how can it be helpful? What is Eric and Alberto's experience with intuitive eating? What are ways one can develop awareness? What are potential […] The post #164: Why Bodybuilders Binge appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Alberto discuss how they program their athletes' training. The coaches talk about numerous training tools, how they keep their athletes' training fresh, and training quality. What is Jeff's approach to programming? What has Brad been doing recently to make his athletes' training more enjoyable? What are the coaches' thoughts […] The post #163: Our Coaches' Latest Training Techniques appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Nick discuss insecurities and how they affect our life. They share some of their insecurities, what they do to deal with them, and talk about the benefits of insecurities. What got Brad, Jeff, and Nick into bodybuilding? Is it normal to have insecurities? How do the coaches create an […] The post #162: Insecurity and Bodybuilding appeared first on 3D Muscle Journey.

In this episode, Eric, Nick, and Jeff discuss what to do when you're experiencing pain. They talk about what causes injuries, how to modify your training and lifestyle in response to pain, and helpful attitudes to adopt during the recovery process. What is an injury? How does our capacity in regard to volume and intensity […] The post #161: Principles of Injury Reduction & Management appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Alberto answer a wide variety of questions from the 3DMJ community. Topics covered include: Mini-cuts, refeeds, breaking plateaus, cardio recommendations, estimating your stage weight, and a lot more. If someone is new to resistance training should they cut, gain, or maintain their weight? Do the coaches prefer their athletes […] The post #160: Q&A Session 16 appeared first on 3D Muscle Journey.

In this episode, Alberto, Brad, and Andrea discuss the decision all serious lifters face at some point in their journey, whether or not to use performance-enhancing drugs (PEDs). They talk about why they chose the natural route, why they continue to choose that route, and how the enhanced side of the fitness industry has changed […] The post #159: Natty or Not, We're All Just Lifters appeared first on 3D Muscle Journey.

In this episode, Eric, Brad, and Steve (the team dietitian) have an in-depth discussion about plant-based, vegetarian, and vegan diets. They cover why people choose to consume a vegetarian or vegan diet, vegetarian diets vs. diets that include animal meat, and key nutrients those consuming a vegetarian or vegan diet need to be mindful of. […] The post #158: Plant-Based Nutrition for Lifters appeared first on 3D Muscle Journey.

In this episode, Eric, Andrea, and Amanda (the team's mental health consultant) take a close look at confidence. They discuss what it is, what it is not, and how to become more confident. What is self-efficacy and how can you increase it? What is the difference between confidence and arrogance? What are some of the […] The post #157: All About Confidence appeared first on 3D Muscle Journey.

This episode is the most comprehensive episode to date when it comes to teaching yourself or others how to lift. During the conversation, Eric, Jeff, and Brad discuss the tools and strategies they use to teach their athletes how to lift and pose. What is the difference between an internal cue and an external cue? […] The post #156: Teaching Lifters How To Move Online appeared first on 3D Muscle Journey.

In this episode, Jeff, Alberto, and Andrea discuss the different divisions of physique sport. They cover how to choose your division, what the judges are evaluating, and how to best present yourself on show day. What four things are the judges evaluating when you're on stage? Can you be too lean? Is asymmetry between one's […] The post #155: Judging A Physique appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Andrea discuss how the coaches design their athletes' protocols. What questions do the coaches ask a new athlete before designing their protocol? What details do they want to know? How do they design protocols for athletes who are multiple years away from competing? How do the coaches utilize tracking? […] The post #154: Real World Nutrition Coaching appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Alberto discuss what to do if your bodybuilding competition has been postponed. The coaches cover altering your game plan, ending your prep prematurely, and an alternative to competing. What are your options moving forward? What do the coaches think is a good length of time to be in peak […] The post #153: When Your Show Dates Move appeared first on 3D Muscle Journey.

In this episode, Alberto, Andrea, and Eric thoroughly discuss the relationship between strength and hypertrophy. They cover programming strategies for physique athletes, how to ensure overload is happening, and the necessity of 1-RM testing. Is it possible to increase muscle size without increasing your one-rep max? What should you do if you're getting stronger but […] The post #152: Should Bodybuilders Max Out? appeared first on 3D Muscle Journey.

In this episode, Eric, Alberto, and Nick discuss how to efficiently and effectively transition from your home training routine to your pre-quarantine routine once gyms reopen. Where is a good starting spot for volume? Where is a good starting spot for intensity? How is Alberto going to go about his first week back in the […] The post #151: Quarantine Comeback appeared first on 3D Muscle Journey.