3D Muscle Journey 3D Muscle Journey

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 💪 

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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

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

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

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

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