Uploaded October 2025 | Updated September 2026, 5 hours ago
Alberto, Jeff, Brad, and Brian go through a variety of scenarios discussing what they recommend doing in each one. How beneficial are aggressive bulks? What lessons did Alberto learn from his dreamer’s bulk? What are the coaches’ thoughts on conservative versus aggressive bulking? What is the recommended ratio of lean-gaining phases to fat-loss phases? Can you gain muscle eating at maintenance? What should you do if you gain too much weight? How does Alberto decide if someone is ready to run a fat-loss phase? When do the coaches have an athlete run a fat-loss phase in the offseason? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:50- Lessons Alberto learned from his dreamer’s bulk
5:26- The coaches’ advice for someone who is a late novice or early intermediate and is at 15-20% body fat
29:32- Those who should be more assertive with gaining weight
38:46- What to do if you gain too much weight
57:29- How Alberto decides if someone is ready to run a fat-loss phase
1:04:37- When do the coaches have an athlete run a fat-loss phase in the offseason?
1:15:48- Other circumstances where it might be beneficial to run a fat-loss phase
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
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
Alberto, Jeff, Brad, and Brian go through a variety of scenarios discussing what they recommend doing in each one. How beneficial are aggressive bulks? What lessons did Alberto learn from his dreamer’s bulk? What are the coaches’ thoughts on conservative versus aggressive bulking? What is the recommended ratio of lean-gaining phases to fat-loss phases? Can you gain muscle eating at maintenance? What should you do if you gain too much weight? How does Alberto decide if someone is ready to run a fat-loss phase? When do the coaches have an athlete run a fat-loss phase in the offseason? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
1:50- Lessons Alberto learned from his dreamer’s bulk
5:26- The coaches’ advice for someone who is a late novice or early intermediate and is at 15-20% body fat
29:32- Those who should be more assertive with gaining weight
38:46- What to do if you gain too much weight
57:29- How Alberto decides if someone is ready to run a fat-loss phase
1:04:37- When do the coaches have an athlete run a fat-loss phase in the offseason?
1:15:48- Other circumstances where it might be beneficial to run a fat-loss phase
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
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
