3d Muscle Journey

Thank you for your support over the past 150 episodes! As a way to show our appreciation, Jeff and Eric answer a collection of your questions in today's episode. What can you do if you've regained all the weight you lost during prep, but are still struggling with controlling your appetite? How can you train […] The post #150: Q&A Session 15 appeared first on 3D Muscle Journey.

In this episode, Alberto, Brad, and Jeff discuss how to set yourself up for a successful prep. How can you accurately determine how much weight you need to lose? What simple formula can help you estimate the length of your prep? How far out from your show do the coaches recommend you start working with […] The post #149: 1 Year Out From Your Next Show appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Steve (the team dietitian) discuss factors that play huge roles in your ability to be a successful bodybuilder. The coaches discuss how to take the evidenced-based guidelines many of us are familiar with and put them into practice. What do the coaches do to help their athletes minimize stress? […] The post #148: Practical Bodybuilding appeared first on 3D Muscle Journey.

In this episode, all four coaches (Jeff, Eric, Brad, and Alberto) share their thoughts and feelings about the current coronavirus pandemic. They talk about recent experiences they've had, their perspectives, and how you can modify your training program during this time. What are the benefits of continuing your prep if your show has been cancelled? […] The post BONUS EPISODE – Coronavirus: One Rep at a Time appeared first on 3D Muscle Journey.

In this episode, Eric, Alberto, and Amanda (the team mental health consultant) thoroughly examine body dysmorphia. The group discuss what it is, who it affects, and what you can do if you're suffering from it. How can someone manage behaviors that have both negative and positive roles in their life? Why does someone continue to […] The post #147: All About Body Dysmorphia appeared first on 3D Muscle Journey.

In this episode, Alberto, Eric, and Brad discuss how powerlifting has changed over the past decade and how they coach their powerlifters differently than they used to. What were the "dark days" of daily undulating periodization? What is the lost element of powerlifting? How do the coaches program differently for their athletes than they did […] The post #146: 3DMJ Powerlifting in 2020 appeared first on 3D Muscle Journey.

In this episode, Andrea, Alberto, and Nick (the team injury reduction and management specialist) discuss the current state of the fitness and health-care industries. They cover how trust is formed, present issues with content creation and social media, and how to discern credible from uncredible sources of information. What are red flags to watch out […] The post #145: Who Can You Trust In Fitness? appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Alberto discuss how to have a successful off-season. The coaches talk about common off-season errors, factors that are conducive for a good off-season, and times they've gotten it right and wrong. Where should your body weight be in the off-season? How long should your off-season be? What is a […] The post #144: Your Best Off-Season Yet appeared first on 3D Muscle Journey.

Jeff, Brad and Eric begin with an in-depth discussion about how refeeds originated, and how they were initially practiced based on anecdotal feedback. The guys then get into the real science of refeeds and the intricate relationships between energy intake, energy expenditure, appetite, and hormonal feedback. And finally, they end the episode with some practical […] The post #143: All About Refeeds appeared first on 3D Muscle Journey.

In this episode, Andrea, Alberto, and Eric discuss where to start if you're overweight, obese, "skinny-fat", or later in life, and you are interested in competing in bodybuilding. What nutritional suggestions does the group have for people who are overweight or obese? What is "skinny-fat"? What are the reasons someone can be "skinny-fat"? What are […] The post #142: Am I Too __ To Start? appeared first on 3D Muscle Journey.

In this episode, Jeff, Brad, and Eric reflect on Jeff's 2019 bodybuilding season. The coaches break down his fourteen-month prep from start to finish, how he handled various situations, what aspects could have been better, and what kept him going through his marathon prep. How has Jeff and Brad's training changed as they've gotten older? […] The post #141: Contest Prep Case Study: Jeff Alberts' 2019 Season appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Alberto conduct an audience-sourced Q&A session. The topics covered include: deloading, measuring progress, constipation when dieting, programming recommendations, and more. Is it possible to shape your muscles without gaining muscle tissue? Does reducing cardio create enough of a deload to offset an increase in stress outside of the gym? […] The post #140: Q&A Session 14 appeared first on 3D Muscle Journey.

In this episode, Alberto and Eric sit down with Nick (the team's injury reduction & management specialist) to discuss physical therapy, popular modalities for pain relief, and pain itself. What is pain? What do we really know about the different modalities for pain relief? Does joint manipulation work? What are Nick's thoughts on foam rolling? […] The post #139: You Are Not Broken appeared first on 3D Muscle Journey.

In this episode, Brad, Jeff, and Nick (the team's injury reduction & management specialist) discuss how they balance bodybuilding with being a dad. The guys talk about how they approach bodybuilding differently now since becoming dads and share strategies they've adopted to help them stay on track with their bodybuilding goals. How did Brad, Jeff, […] The post #138: Bodybuilding Dads appeared first on 3D Muscle Journey.

In this episode, Brad, Alberto, and Jeff discuss the pitfalls of having a big ego and importance of self-confidence. Thinking you are "the man" and being close-minded can cost you big time in your bodybuilding/powerlifting career, but so can constantly talking down to yourself. When have the coaches' egos cost them progress? What lesson did […] The post #137: Using And Losing Your Ego appeared first on 3D Muscle Journey.

In this episode, Eric and Alberto reflect on Eric's 2019 bodybuilding season. The coaches examine many different aspects of Eric's prep and compare them to seasons prior. In regard to difficulty, how did this season compare to previous seasons? What did the hardest periods of Eric's prep look like and how long did they last? […] The post #136: Contest Prep Case Study: Eric Helms' 2019 Season appeared first on 3D Muscle Journey.

Are you tired of tracking your macronutrient/calorie intake? Are you interested in learning about how you can achieve your goals without tracking? In this episode, Eric and Steve (the team dietitian) share their experience with transitioning away from tracking and how they help others do the same. What are the benefits of not tracking? How […] The post #135: Transitioning Away From Tracking appeared first on 3D Muscle Journey.

In this episode, Alberto, Jeff, and Brad discuss how cardio methodology has changed over the last 30 years and how they now prescribe cardio to themselves and their athletes during prep and the off-season. What is the coaches’ preferred method of cardio during prep? Which methods do they advise against? What are the benefits of […] The post #134: A New Approach to Cardio appeared first on 3D Muscle Journey.

In this episode, Andrea, Eric, and Amanda (the team's mental health consultant) discuss a variety of topics related to coaching others and being coached. The group explores the qualities of a top-tier coach-client relationship, the importance of self-awareness, vetting coaches, how to be a good coach, and how to be a good client. How can […] The post #133: How To Be Coached appeared first on 3D Muscle Journey.

In this episode, Brad, Alberto, and Eric discuss a variety of topics related to nutrition, mind-set, fat loss, and contest prep. What abnormal eating behaviors have the coaches seen cause issues during prep? What are the beneficial aspects of following a traditional bodybuilding diet when prepping? What does it mean to "accept the suck" and […] The post #132: Unconventional Nutrition Advice appeared first on 3D Muscle Journey.