3D Muscle Journey 3D Muscle Journey
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- Zdrowie i fitness
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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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#256: Is Using RPE Worth It?
Jeff, Brian, and Brad discuss training to failure, RPE-based programming, and percentage-based programming. What is RPE and RIR? Should you use RPE-based programming? If so, when and how should you use it? How do the coaches help their athletes get better at rating a set’s RPE? What approaches do the coaches use for prescribing proximity to failure with bodybuilders? Can training to failure and leaving reps in reserve both work? Why isn’t all training to failure the same? The coaches answer these questions, plus many more in this episode.
Timestamps
0:00- What is RPE and RIR?
2:11- Why rate a set? Why not just train to failure?
12:22- Percentage-based programming vs. RPE-based programming
16:00- Approaches the coaches use for prescribing proximity to failure with bodybuilders
37:07- Managing recovery based on the structure of your program
46:20- Not all training to failure is the same
1:01:55- What the coaches think about when they are near the end of a set and it starts getting hard
1:10:03- Rest-pause techniques
1:12:49- Red-light, yellow-light, and green-light sets
Selected Links From This Episode
Free Newsletter (3DMJ Thursdays)- https://3dmusclejourney.com/
3D Muscle Journey’s Instagram Account- @team3dmj
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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj -
#255: How To Leg Day
Nick, Alberto, and Brad discuss the necessity (or lack of) of specific exercises for maximizing the development of your lower body. Are there fundamental movements everyone should do? Does squatting and deadlifting make your muscles more dense? What are the group’s thoughts on hip thrusts, glute bridges, and RDLs? What are some fun exercise modifications you can try to get a similar or better muscular stimulus using less weight? Along with answering all of these questions, this episode has the potential to provide a ton of relief for those who are dealing with pain, injuries, have limited equipment, or just don’t like barbell squatting or deadlifting off the floor.
Timestamps
0:00- Thinking objectively about your lower-body training
18:54- Recent revelations Alberto has had about lower-body training
30:52- Are there fundamental movements everyone should do?
38:57- Fun exercise modifications
54:06- Do the coaches think the concepts discussed in this episode will someday be mainstream advice?
1:01:03- The group’s thoughts on hip thrusts, glute bridges, and RDLs
Selected Links From This Episode
Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters
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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj -
#254: Is Your Body Fat Set Point Holding You Back?
Brian and Eric address many common questions and misunderstandings around body fat set points. Is it possible to change your set point? Are your genetics really the thing holding you back? Along with answering these two questions, Brian and Eric discuss leptin, modifying your environment, metabolic adaptation, low energy availability, some really interesting research on the Amish, and a lot more. This episode is full of takeaways for both competitors and noncompetitors.
Timestamps
0:00- Introduction
2:24- The lipostatic model, leptin, and the duel intervention point model
12:35- Is it possible to change your set point?
23:56- Modifying your environment
34:30- Capitalize on the time period you are motivated
38:45- Overshooting and metabolic adaptation
46:48- What is low energy availability?
48:50- At what body fat percentage should experienced competitors be at in the offseason?
1:01:32- Living life slightly below your lower intervention point
1:08:00- What is a healthy body fat percentage?
1:13:44- Where you make the best progress in regard to the rate you put on muscle might not be where you want to be
Selected Links From This Episode
Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
2023 International Olympic Committee’s (IOC) Consensus Statement On Relative Energy Deficiency In Sport (REDs)- https://bjsm.bmj.com/content/57/17/1073
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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj -
#253: Is Bodybuilding An Eating Disorder?
Amanda, Alberto, and Eric discuss disordered eating, eating disorders, body-image concerns, and how they relate to both competitive physique athletes and noncompetitors. They talk about common issues they see and how they deal with them, the importance of framing, the influence of biology, research on tracking and physique checking, and a lot more. The same behaviors can be facilitative or debilitative depending upon how they are framed and what they result in in someone’s life.
Timestamps
0:00- Introduction
3:06- Scope of practice
7:13- Some of the most common issues Alberto sees and how he deals with them
27:30- The way we frame things is extremely important
29:46- Is the coping mechanism facilitative or debilitative
36:10- Clinical definitions
40:15- Research on tracking and physique checking on disordered eating and eating disorders
49:25- The influence of biology
57:43- Orthorexia
1:02:27- How Amanda deals with nonclassified disordered eating
1:09:59- Bodybuilding and competing for those who have been diagnosed with an eating disorder in the past or are in the process of recovering
Selected Links From This Episode
Nutrition Fundamentals For Lifters (Vault Course)-
https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters
Minnesota Starvation Experiment-
https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment
Amanda’s Email- amirizo027@gmail.com
Amanda’s Instagram- @rizo_amanda_
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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj -
#252: The Big Volume Debate
Brad, Jeff, and Brian discuss what the ultimate goal of a person’s training should be if their primary goal is muscular hypertrophy. The coaches talk about when to add volume and when to wait, slower reps versus faster reps, training volume across a training career, longevity, and caution against putting the numbers ahead of the stimulus. Progression should be dictated by the rate you’re adapting and not something that should be forced.
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Timestamps
0:00- Introduction
1:30- What Jeff has observed about his volume and absolute strength over his training career
8:01- The ultimate goal of training when primarily training for hypertrophy
19:45- Progression should be dictated by the rate you’re adapting and not something that should be forced
32:08- Slower rep tempo vs. Faster rep tempo
47:44- Will performing high amounts of volume come at the expense of longevity?
50:12- Practical takeaways
59:08- Assessing plateaus
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Selected Links From This Episode
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
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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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj -
#251: Modern Powerlifting Nutrition
Eric, Alberto, and Brad discuss the things they feel every powerlifter who wants to be successful needs to understand. The coaches talk about how beneficial being intentional with your nutrition can be and a few simple nutritional strategies they recommend. Other topics discussed include, the best way to make weight for a meet, the coaches’ thoughts on cutting to make a weight class early in your powerlifting career, and the ideal situation to be in from a nutritional perspective as you’re getting close to meet day.
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Timestamps
0:00- Introduction
8:20- There is a cost to cutting down to make a weight class early in your powerlifting career
20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older
29:28- Some of the first nutritional changes Alberto has his powerlifters make
44:54- Develop structure for how you eat throughout the day
48:51- Making weight
1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet
1:11:27- Key performance indicators
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Selected Links From This Episode
Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study
The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
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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/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj