Uploaded September 2025 | Updated September 2026, 2 hours ago
Brian, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more advanced you become, do you require larger surpluses, or do you benefit just as much if not more from a smaller surplus? How do the coaches recommend setting up your training split? How do you find your ideal off-season body weight? How do the coaches choose which exercises they are going to include in their program? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:48- Make sure you fully recover & Planning your off-season
11:53- The coaches’ advice if you’re feeling burned-out on training after the end of your contest prep
22:49- Identifying which body parts you need to work on & Building your training split
36:34- Managing your rate of gain & Finding your off-season body weight
49:53- If you’ve gained “too much” body fat, that is the best time to go to the gym
54:11- Programming strategies for bringing up weak body parts
1:03:07- How the coaches choose their exercises and how they help their athletes choose
1:12:53- Work hard
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
The Recovery Diet (Vault Course)- 3dmjvault.com/courses/the-recovery-diet
Bodybuilding Program Design (Vault Course)- 3dmjvault.com/courses/bodybuilding-program-design
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, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more advanced you become, do you require larger surpluses, or do you benefit just as much if not more from a smaller surplus? How do the coaches recommend setting up your training split? How do you find your ideal off-season body weight? How do the coaches choose which exercises they are going to include in their program? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:48- Make sure you fully recover & Planning your off-season
11:53- The coaches’ advice if you’re feeling burned-out on training after the end of your contest prep
22:49- Identifying which body parts you need to work on & Building your training split
36:34- Managing your rate of gain & Finding your off-season body weight
49:53- If you’ve gained “too much” body fat, that is the best time to go to the gym
54:11- Programming strategies for bringing up weak body parts
1:03:07- How the coaches choose their exercises and how they help their athletes choose
1:12:53- Work hard
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
The Recovery Diet (Vault Course)- 3dmjvault.com/courses/the-recovery-diet
Bodybuilding Program Design (Vault Course)- 3dmjvault.com/courses/bodybuilding-program-design
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
