259 episodes

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

3D Muscle Journey 3D Muscle Journey

    • Health & Fitness
    • 4.8 • 363 Ratings

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

    #260: Q&A Session 26

    #260: Q&A Session 26

    Andrea, Brad, and Brian host an audience-supplied Q and A session covering a wide range of interesting topics. Deep in prep, do the coaches ever have athletes experience serious medical issues? When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises? What is the difference between a movement’s RIR and a target muscle’s RIR? Is it more important to have carbs before your workout or after? Is it necessary to feel the mind-muscle connection when doing RDLs? Which food tracking apps do the coaches recommend? What are the coaches’ thoughts on calorie cycling for noncompetitors? The answers to these questions and many more are discussed in this episode. 




    Timestamps

    0:00- Introduction

    2:18- Deep in prep, do the coaches ever have athletes experience serious medical issues? How often do they request someone get blood work done and in what situations do they request it?

    10:07- When training for hypertrophy, how many reps should you leave in reserve when doing compound exercises? What about isolation exercises? 

    19:44- What is the difference between a movement’s RIR and a target muscle’s RIR?

    24:16- Is it more important to have carbs before your workout or after?

    35:06- Is it necessary to feel the mind-muscle connection when doing RDLs? Should you feel it more in your glutes or hamstrings?

    49:15- Which food tracking apps do the coaches recommend? 

    1:00:11- Things coaches can do that algorithms cannot do

    1:03:55- For those who only train 1-3 times per week, are axially-loaded exercises that involve a lot of different muscle groups (such as deadlifts, squats, and standing overhead presses) good exercise selections?

    1:10:33- The coaches’ thoughts on calorie cycling for noncompetitors 



    Selected Links From This Episode

    3DMJ’s Instagram Account- @team3dmj

    3DMJ’s Twitter/X Account- @team3dmj

    3DMJ Podcast Episode #256: Is Using RPE Worth It?- https://www.youtube.com/watch?v=Qb0X87odRlQ

    Programs For The Platform (Vault Course)- https://www.3dmjvault.com/courses/programs-platform

    Why The Calories In Your Nutrition Tracking App And Your Spreadsheet Do Not Match (Article by Brad Loomis)- https://3dmusclejourney.com/macro-discrepancies/



    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

    • 1 hr 25 min
    #259: How Our Hypertrophy Programming Has Changed

    #259: How Our Hypertrophy Programming Has Changed

    Eric, Jeff, and Alberto discuss how they program their own and their athletes’ training differently than they used to. The coaches talk about how to apply new training techniques and understandings, the benefits of being open-minded, exercise selection, managing fatigue, range of motion, and a lot more. If you’ve been wanting to learn more about training at longer muscle lengths and lengthened partials, this is a great episode to listen to. The coaches go through how to train at longer muscle lengths, potential reasons behind why doing so is beneficial for hypertrophy, and which muscles might benefit the most from lengthened partials.




    Timestamps

    0:00- Introduction

    3:15- How Alberto’s programming is different today than it was in 2010

    5:54- The shift from tracking volume as total tonnage to tracking volume as hard sets

    10:46- How Jeff’s programming is different today than it was in 2010

    16:47- How Eric’s programming is different today than it was in 2010

    46:50- Range of motion

    54:58- Being open-minded and observing things in a dispassionate way

    1:05:28- Overthinking vs. Thinking and actually learning

    1:12:06- How to apply new techniques and understandings

    1:14:00- How to train at longer muscle lengths and potential reasons behind why doing so is beneficial for hypertrophy



    Selected Links From This Episode

    Coaching 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/vip⁠⁠⁠⁠⁠⁠⁠⁠

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

    • 1 hr 38 min
    #258: Dads Who Lift

    #258: Dads Who Lift

    Nick, Jeff, Brian, and Alberto discuss how to manage your athletic and lifting goals while still being present for your children and partner. The guys talk about how they stay highly-competitive bodybuilders with kids, how they’ve learned to be flexible, how they’ve gotten good at getting the most out of the limited amount of time they sometimes have to train, being a “good selfish”, and a lot more. The dads also share how they talk about or plan on talking about bodybuilding when the time comes with their kids, to help ensure they have a healthy body image and a healthy relationship with food. This episode is full of takeaways for all current and future parents.



    Timestamps

    0:00- Introduction

    4:01- Both fatherhood and bodybuilding are about the journey

    27:52- More context about the guy’s situations

    37:39- Staying poised in stressful situations

    48:53- Balancing bodybuilding and parenthood

    1:00:04- Optimizing within your constraints

    1:10:20- How the dads talk about bodybuilding with their kids to help ensure they have a healthy body image and a healthy relationship with food



    Selected Links From This Episode

    Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

    Nick’s Website- https://www.strengthtogetheronline.com

    Nick’s Instagram- @nicklicameli

    Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured



    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

    • 1 hr 24 min
    #257: You Could Be Tracking The Wrong Nutrition Data

    #257: You Could Be Tracking The Wrong Nutrition Data

    Eric, Steve, and Brad have a unique conversation about tracking and bringing mindfulness to a behavior. The coaches discuss the distinction between tracking to learn more about what you’re currently doing versus tracking to change a behavior. Sometimes just tracking a behavior is enough to get the desired outcome and sometimes *not* tracking something can lead to better outcomes. Along with discussing the different types of tracking, the coaches also go through how to choose what you should track, behaviors and nutrients they have tracked or had their athletes/clients track, moving towards/approach goals versus moving away from/avoidance goals, facilitative versus nonfacilitative perfectionism, what you can do if you want to lose body fat but tracking your calorie intake causes a lot of stress, and a lot more.



    Timestamps

    0:00- Introduction

    2:30- Tracking to learn more about what you’re currently doing vs. Tracking to change behavior

    8:56- Learning to track before trying to hit specific nutritional goals

    15:08- Sometimes just tracking a behavior is enough to get the desired outcome

    26:46- Sometimes *not* tracking something can lead to better outcomes

    37:43- Behaviors, nutrients, and other data the coaches have tracked or had their athletes/clients track

    55:18- Moving towards/approach goals vs. Moving away from/avoidance goals

    1:00:43- Leveraging the client’s knowledge, creativity, and getting them involved in the goal-setting process

    1:04:10- Sometimes tracking something can lead to undesirable outcomes

    1:11:00- Tracking body weight and the palatability of foods

    1:18:23- Regular breaks from tracking calories and what you can do if tracking your calorie intake causes a lot of stress



    Selected Links From This Episode

    Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

    Transitioning Away From Tracking (Vault Course)- https://www.3dmjvault.com/courses/transitioning-away-from-tracking

    Should You Weigh Meat Cooked Or Uncooked?- https://www.youtube.com/watch?v=fH-5oSP0O5E&t=1s

    Steve’s Website- http://stevetaylorrd.com

    Steve’s Instagram- @stevetaylorRD

    Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ

    Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD

    Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz

    The Energy Balance Model Of Obesity: Beyond Calories In, Calories Out- https://pubmed.ncbi.nlm.nih.gov/35134825/

    The Complex Pattern Of The Effects Of Prolonged Frequent Exercise On Appetite Control, And Implications For Obesity- https://pubmed.ncbi.nlm.nih.gov/36754171/#:~:text=There%20are%20multiple%20effects%20of,improvements%20in%20eating%20behaviour%20traits



    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

    • 1 hr 22 min
    #256: Is Using RPE Worth It?

    #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

    • 1 hr 19 min
    #255: How To Leg Day

    #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

    • 1 hr 8 min

Customer Reviews

4.8 out of 5
363 Ratings

363 Ratings

vmoney36 ,

Wild land

Wild land Fire Fighters use this Urine Chart to monitor hydration. Great show very valuable. here’s a quick question for you guys. If you ever feel like handling it if you’re a person like myself, that is a wildland firefighter and you value hypertrophy and have some physique goals, but also need to maintain a pretty substantial level of cardio involving running three times a week 3 to 5 miles what would be some tips towards balancing the two let me just say it’s well understood that less gains would be made in both, thanks so much for the content big fan. Keep it up.

Vicente.

aero109 ,

Soft

Boy is this guy soft, someone get him a tissue for all his whining!

Echoes in the hall ,

Wisdom not content

As someone who finds most fitness podcasts dubious, if not outright harmful and problematic (like Mind Pump for example) this show is a stand out in a sea of fitness advice on the internet that is focused on providing content and advice in the absence of context. The team shares the wisdom of their collective experience, always encouraging listeners to do the real work of self examination, rather than trend following, that results in real long term progress. There is no sales pitch here, just real unsexy genuine advice that applies not just to BBing but anything that requires commitment. Excellent show.

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