Uploaded September 2026 | Updated September 2026, 2 hours ago
Brian, Alberto, and Brad discuss the benefits of maintenance phases, why they are sometimes superior to gaining phases, and what to consider when setting your rate-of-weight-gain goal. Why do the coaches program less intentional surpluses than they used to? What is the difference between weight maintenance and progress maintenance? Are DEXA scans helpful for programming? How do elite powerlifters put on muscle while minimizing fat gain? If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? Do the coaches ever have athletes do dreamer bulks anymore? In what situations do the coaches tend to program an intentional surplus instead of a maintenance phase? The answers to these questions and more are covered in this episode.
Timestamps:
0:00- Introduction
1:32- Why the coaches program less intentional surpluses than they used to
13:43- Weight maintenance vs. Progress Maintenance
19:50- When setting up a gaining phase, consider the profit margin
30:21- If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload?
34:34- Do the coaches ever have athletes do dreamer bulks anymore?
39:00- Situations where the coaches program an intentional surplus
48:53- Are DEXA scans (and other methods that estimate body composition) helpful for programming?
58:33- The behavioral aspects and usefulness of maintenance phases
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
The Off-Season Mastery Course- 3dmusclejourney.com/off-season
3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- youtube.com/watch?v=TZ3B-rC5A1c&t=46s
Thanks for watching The 3D Muscle Journey Podcast đź’Ş
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 & COURSES: 3dmusclejourney.com/coaching
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**FOLLOW US ON INSTAGRAM:
Team 3DMJ: instagram.com/team3dmj
Jeff Alberts - instagram.com/3dmj_godfather
Brad Loomis - instagram.com/3dmjcoach
Alberto Nuñez - instagram.com/nunez3dmj
Eric Helms - instagram.com/helms3dmj
Brian Minor - instagram.com/bdminor
Brian, Alberto, and Brad discuss the benefits of maintenance phases, why they are sometimes superior to gaining phases, and what to consider when setting your rate-of-weight-gain goal. Why do the coaches program less intentional surpluses than they used to? What is the difference between weight maintenance and progress maintenance? Are DEXA scans helpful for programming? How do elite powerlifters put on muscle while minimizing fat gain? If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? Do the coaches ever have athletes do dreamer bulks anymore? In what situations do the coaches tend to program an intentional surplus instead of a maintenance phase? The answers to these questions and more are covered in this episode.
Timestamps:
0:00- Introduction
1:32- Why the coaches program less intentional surpluses than they used to
13:43- Weight maintenance vs. Progress Maintenance
19:50- When setting up a gaining phase, consider the profit margin
30:21- If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload?
34:34- Do the coaches ever have athletes do dreamer bulks anymore?
39:00- Situations where the coaches program an intentional surplus
48:53- Are DEXA scans (and other methods that estimate body composition) helpful for programming?
58:33- The behavioral aspects and usefulness of maintenance phases
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
The Off-Season Mastery Course- 3dmusclejourney.com/off-season
3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- youtube.com/watch?v=TZ3B-rC5A1c&t=46s
Thanks for watching The 3D Muscle Journey Podcast đź’Ş
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 & COURSES: 3dmusclejourney.com/coaching
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**FOLLOW US ON INSTAGRAM:
Team 3DMJ: instagram.com/team3dmj
Jeff Alberts - instagram.com/3dmj_godfather
Brad Loomis - instagram.com/3dmjcoach
Alberto Nuñez - instagram.com/nunez3dmj
Eric Helms - instagram.com/helms3dmj
Brian Minor - instagram.com/bdminor
