Uploaded April 2025 | Updated September 2026, 9 hours ago
Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they need to change their training? If someone’s goal is maximum strength, do they need to run strength blocks, hypertrophy blocks, etc.? What does a good relationship with food look like? Is unilateral or bilateral training better for muscle growth? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
2:20- How do you know if you are recovered? Is it okay to train through some soreness or should you wait until the soreness is gone before you train?
15:06- What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed?
32:15- If someone is training for hypertrophy, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
43:42- If someone’s goal is maximum strength, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
52:06- What does a good relationship with food look like? How food focused should you be in the offseason?
1:10:58- How to look the best you can when you only have 3-4 weeks notice before a photo shoot
1:12:04- Is unilateral or bilateral training better for muscle growth?
1:14:25- Posing tips to make your quads look better on stage
1:16:25- Advice for when working with clients who aren’t very dedicated to achieving their strength and physique goals
1:19:20- How the coaches recommend getting tanned for the stage
SELECTED LINKS FROM THIS EPISODE:
Team Instagram Account- @team3dmj
Team YouTube Account- youtube.com/@Team3DMJ
3DMJ Podcast Episode #278: The Art Of Fatigue Management- youtube.com/watch?v=s0Km9zs8sgE&t=1762s
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
Macros Into Meals (Vault Course)- 3dmjvault.com/courses/macros-into-meals
Transitioning Away From Tracking (Vault Course)- 3dmjvault.com/courses/transitioning-away-from-tracking
The 3DMJ Vault- 3dmjvault.com/bundles/vip
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
A Tool To Help Transition Away From Tracking Macros/Calories- youtube.com/watch?v=fCEHvGVxrlI&t=1s
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they need to change their training? If someone’s goal is maximum strength, do they need to run strength blocks, hypertrophy blocks, etc.? What does a good relationship with food look like? Is unilateral or bilateral training better for muscle growth? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
2:20- How do you know if you are recovered? Is it okay to train through some soreness or should you wait until the soreness is gone before you train?
15:06- What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed?
32:15- If someone is training for hypertrophy, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
43:42- If someone’s goal is maximum strength, how often do they need to change their training? Do they need to run hypertrophy blocks, strength blocks, etc.?
52:06- What does a good relationship with food look like? How food focused should you be in the offseason?
1:10:58- How to look the best you can when you only have 3-4 weeks notice before a photo shoot
1:12:04- Is unilateral or bilateral training better for muscle growth?
1:14:25- Posing tips to make your quads look better on stage
1:16:25- Advice for when working with clients who aren’t very dedicated to achieving their strength and physique goals
1:19:20- How the coaches recommend getting tanned for the stage
SELECTED LINKS FROM THIS EPISODE:
Team Instagram Account- @team3dmj
Team YouTube Account- youtube.com/@Team3DMJ
3DMJ Podcast Episode #278: The Art Of Fatigue Management- youtube.com/watch?v=s0Km9zs8sgE&t=1762s
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
Macros Into Meals (Vault Course)- 3dmjvault.com/courses/macros-into-meals
Transitioning Away From Tracking (Vault Course)- 3dmjvault.com/courses/transitioning-away-from-tracking
The 3DMJ Vault- 3dmjvault.com/bundles/vip
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
A Tool To Help Transition Away From Tracking Macros/Calories- youtube.com/watch?v=fCEHvGVxrlI&t=1s
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING: 3dmusclejourney.com/coaching
**3DMJ VIDEO COURSES: 3dmjvault.com
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**3DMJ SOCIAL MEDIA:
Instagram: instagram.com/team3dmj
Twitter: twitter.com/3dmusclejourney
TikTok: tiktok.com/@team3dmj
