Shows / 3D Muscle Journey
3D Muscle Journey
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
Episodes
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#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…
3D Muscle Journey#250: Q&A Session 25
Andrea, Brian, and Jeff conduct an audience-supplied Q and A session. Topics include maximizing muscle growth, how to track volume, what you can do if you’re…
3D Muscle Journey#249: The Hidden Risks of Supplements
In this eye-opening episode, Eric and Steve do a deep dive on the risks of testing new supplements, how you can help ensure the supplements you take are…
3D Muscle Journey#248: The Extreme Side Effects of Contest Prep
Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our bodies to the extreme. The coaches share crazy things they…
3D Muscle Journey#247: Why Do I Keep Cheating On My Plan?
Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals. Timestamps 0:00- Introduction 1:53- How to navigate food…
3D Muscle Journey#246: What You Actually Need From Bodybuilding
Jeff and Alberto discuss how they’ve helped and pushed each other, how they go about their bodybuilding differently, and how to get the most out of your…
3D Muscle Journey#245: 3 Pro Bodybuilders: 1 Year Out
Brian, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, what a good starting position looks like, and what they are…
3D Muscle Journey#244: Your Default Diet
Brad, Eric, and Alberto discuss how as a bodybuilder becomes more ingrained in the bodybuilding lifestyle, the structure of their contest preps and the…
3D Muscle Journey#243: All About Range Of Motion
Eric, Brian, and Nick have an in-depth discussion about purposefully altering range of motion to get bigger, stronger, and rehab an injury. Timestamps 0:00-…
3D Muscle Journey#242: Improving As An Advanced Athlete
Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced athletes. The coaches also share strategies other advanced…
3D Muscle Journey#241: What’s Our Coaching Style?
Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coaches talk about how they work with athletes as well as the…
3D Muscle Journey#240: Q&A Session 24
Andrea, Brian, and Eric conduct an audience-supplied Q and A session. Question topics range from supplementation, to bulking, exercise technique, diet breaks…
3D Muscle Journey#239: How To Build Your Meal Plan
Jeff, Alberto, and Steve discuss the benefits of having a plan, how they put together their weekly eating plans, how they help their athletes/clients build…
3D Muscle Journey#238: Cutting Weight For Powerlifting
Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out your fat-loss phase if you need to run one, and strategies you…
3D Muscle Journey#237: What Competitors Can Learn From Non-Competitors
Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders can learn from each other. Timestamps 0:00- Introduction…
3D Muscle Journey#236: Post Contest Blues
Eric, Brad, and Amanda go over what post-contest blues are, why they happen, and what you can do about them. Timestamps 0:00- Introduction 1:41- When the…
3D Muscle Journey#235: Do This Before You Prep
Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Timestamps 0:00- What the…
3D Muscle Journey#234: When Is Your Bodybuilding Career Over?
Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life…
3D Muscle Journey#233: Is Inefficient Training Holding You Back?
Brad, Jeff, and Nick discuss the benefits of making your training more efficient and how to do so. Timestamps 0:00- The coaches’ thoughts on efficiency 18:06-…
3D Muscle Journey#232: Powerlifting: Beyond The Big 3
Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the…
3D Muscle Journey#231: Keeping Your Cool On Show Day
Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show. Timestamps 0:00- Introduction 1:59- Show-day…
3D Muscle Journey#230: Q&A Session 23
Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming…
3D Muscle Journey#229: What To Do When You “Mess Up” Your Diet
Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens. Timestamps 0:00- Introduction 1:41-…
3D Muscle Journey#228: Becoming A Self-Aware Competitor
Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing. Timestamps 0:00- Introduction 11:45- Looping 18:58- What to do if…
3D Muscle Journey#227: Should You Train At Long Muscle Lengths?
Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions. Timestamps 0:00-…
3D Muscle Journey#226: When To Suck It Up
Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss. Timestamps…
3D Muscle Journey#225: Revisiting Rep Ranges
Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing…
3D Muscle Journey#224: How To Avoid Coaching Plateaus
Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they used to, what they've let go of, and what they are testing…
3D Muscle Journey#223: What Matters More Than Macros?
Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as well as components of your diet that are important for…
3D Muscle Journey#222: How To Run A Surplus
Brad, Alberto, and Brian discuss the role of nutrition in building muscle. Timestamps 0:00- Introduction 1:10- Which is more important for muscular…
3D Muscle Journey#221: Adjusting Training As You Advance
Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and as you acquire more responsibilities. Timestamps 0:00-…
3D Muscle Journey#220: Q&A Session 22
Andrea, Brian, and Eric conduct an audience-supplied Q&A session. 15 questions spanning everything from programming, to cutting, hydration, low-intensity…
3D Muscle Journey#219: Are You Training Too Much?
Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting careers and the benefits of lower-volume programs. About how many…
3D Muscle Journey#218: Take the Plunge and Prep
Amanda, Brad, and Alberto discuss the benefits of competing and why sometimes you just have to go for it, even if you don't feel ready. How would someone who…
3D Muscle Journey#217: 3DMJ Origins: Brian Minor
Today's episode is all about 3DMJ's newest coach, Brian Minor. How did Brian get into lifting? How did he get into competitive bodybuilding? How did Brian earn…
3D Muscle Journey#216: How To Eat Out
Steve, Alberto, and Jeff discuss why they recommend *not* cutting out food from restaurants and other sources of food you didn't prepare from your diet, and…
3D Muscle Journey#215: Are Diet Breaks Worth It?
Brian, Jeff, and Eric discuss the benefits of diet breaks, what the research says about diet breaks, and why they like to include them in their preps as well…
3D Muscle Journey#214: An Honest Examination of Genetics
Nick, Jeff, and Alberto discuss the role of genetics in recovery, fat loss, muscle growth, perseverance, and more. When did it first become obvious to the…
3D Muscle Journey#213: How I Wish I Would Have Started
Brian, Alberto, and Jeff discuss what they did well and what they wish they'd done differently when they first got into bodybuilding. The coaches talk about…
3D Muscle Journey#212: Overcoming Information Overload
Eric, Jeff, and Amanda discuss how to navigate the overwhelming amount of health and fitness related content floating around social media and on the internet…
3D Muscle Journey#211: Recalibration Throughout Your Athletic Career
Brian, Brad, Nick, and Steve go through a series of checkpoints and scenarios that help you reevaluate your current plan and practices, so you can make sure…
3D Muscle Journey#210: Q&A Session 21
Brad, Jeff, and Steve conduct an audience-supplied Q&A session. Topics covered include: programming, building a home gym, setting up refeeds, mindsets that…
3D Muscle Journey#209: Overcoming Burnout and Motivation Plateaus
Brad, Alberto, and 3D Muscle Journey's new coach, Brian Minor, discuss training burnout and what you can do during these times to help you enjoy lifting again…
3D Muscle Journey#208: Fat Storage, Fat Manipulation, Fat Holding Patterns
Jeff, Steve, and Alberto discuss how people store fat in different places, how this affects the look they can sustain long-term, and what you can do if you're…
3D Muscle Journey#207: Periodization for Hypertrophy
Nick and Eric discuss what the research says about periodization for hypertrophy, why it's misleading, and whether or not someone whose sole goal is muscular…
3D Muscle Journey#206: Advanced Training Techniques
Eric, Nick, and Alberto discuss super sets, drop sets, antagonist paired sets, blood flow restriction training, myo-reps, partial reps, and a lot more. Why…
3D Muscle Journey#205: Planning Predictable Peak Weeks
Brad, Alberto, and Eric discuss how they set up athletes' peak-week protocols. The coaches talk about which variables they manipulate, how they test various…
3D Muscle Journey#204: All About Nutrient Timing
Brad, Eric, and Jeff have an in-depth discussion about if and how the way we eat throughout the day affects fat loss, muscle growth, and lean body mass…
3D Muscle Journey#203: The Unexpected Ways Bodybuilding Makes You Stronger
Alberto and Amanda have an intimate conversation about how bodybuilding has positively impacted their lives outside of their health and the way they look. What…
3D Muscle Journey#202: Developing Your Deload Strategy
Jeff, Brad, and Alberto have an in-depth conversation about deloading. They discuss the benefits of deloading and go through different ways you can set up your…
3D Muscle Journey#201: Should You Take It To Failure?
Eric, Jeff, and Alberto discuss the research on as well as their experiences with training to failure. How is training to failure defined and studied in…