Team3DMJMy 52 year old body feels like it has broken down out of the blue! What do I do now? I begin again, and keep moving forward.
Time Stamps 1:00 - Q.L. / Sciatic Pain 1:55 - Infraspinatus Strain for the 2nd time 2:42 - Recovery Plan 4:30 - Diet Break Details 5:40 - Shoulder rehab summary 9:20 - Body weight and Google sheet updating
3DMJCoach Brads How can you be so bad at Vlogging - Episode 17 Now it begins!!Team3DMJ2024-04-23 | My 52 year old body feels like it has broken down out of the blue! What do I do now? I begin again, and keep moving forward.
Time Stamps 1:00 - Q.L. / Sciatic Pain 1:55 - Infraspinatus Strain for the 2nd time 2:42 - Recovery Plan 4:30 - Diet Break Details 5:40 - Shoulder rehab summary 9:20 - Body weight and Google sheet updating
**FULL WEBSITE & BLOG: 3dmusclejourney.comThe Best Rep Range? Pragmatic BodybuildingTeam3DMJ2024-05-25 | Jeff Alberts pragmatic approach to his journey continues! Be a fly on the wall or engage with Jeff’s weekly/bi-weekly bodybuilding v-log where he shares all things bbing related as he prepares for his ‘25 contest season. Ask questions, share ideas, leave comments and make this space a positive one where all can learn and make the sport better.
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmjPro Natural Bodybuilder Alberto Nuñez - Analyzing My Own PhysiqueTeam3DMJ2024-05-21 | Timestamps: 0:48 - Muscular Inflammation Matters 1:22 - Quads Analysis 3:49 - Serratus Anterior Gainz? 5:05 - Did The Lats Really Grow? 6:12 - My Arms Are Missing This Bubble 7:03 - Hamstrings Need To Do Better 9:52 - Direct Lower Back Training Works 10:56 - Triceps Almost Ruin My Back Poses 11:56 - My Main Focus This Off-Season 12:50 - Should I Prep This Year? 10:56 - Triceps Almost Ruin My Back Poses
**3DMJ SOCIAL MEDIA Instagram: instagram.com/team3dmj TikTok: tiktok.com/@team3dmj Twitter: twitter.com/3dmusclejourneyExercise Selection - Pragmatic BodybuildingTeam3DMJ2024-05-18 | Jeff Alberts pragmatic approach to his journey continues! Be a fly on the wall or engage with Jeff’s weekly/bi-weekly bodybuilding v-log where he shares all things bbing related as he prepares for his ‘25 contest season. Ask questions, share ideas, leave comments and make this space a positive one where all can learn and make the sport better.
Time Stamps 1:00 - Handling spreadsheet for positioning 2:00 - Squat coverage from meet 3:50 - Positioning after squat event 6:05 - Bench Press coverage from meet 7:30 - Positioning after Bench Press event 9:30 - Deadlift coverage from meet 10:30 - Final Strategy to get the win on the final deadlift 11:40 - 3rd attempt on deadlift 12:55 - Final placings and thoughts
Meet footage and logo is property of USAPL, Stellar Shots, and Sponsored by A7. I do not own the footage and am only using it for entertainment and education purposes.
I do own the spreadsheets and these are property of Team3DMJ LLC
**FULL WEBSITE & BLOG: 3dmusclejourney.com3DMJ Podcast #256: Is Using RPE Worth It?Team3DMJ2024-05-16 | 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 programming? If so, when and how should you use it? How do the coaches help their athletes get better at rating a set’s RPE? What approaches do the coaches use for prescribing proximity to failure with bodybuilders? Can training to failure and leaving reps in reserve both work? Why isn’t all training to failure the same? The coaches answer these questions, plus many more in this episode.
Timestamps: 0:00- What is RPE and RIR? 2:11- Why rate a set? Why not just train to failure? 12:22- Percentage-based programming vs. RPE-based programming 16:00- Approaches the coaches use for prescribing proximity to failure with bodybuilders 37:07- Managing recovery based on the structure of your program 46:20- Not all training to failure is the same 1:01:55- What the coaches think about when they are near the end of a set and it starts getting hard 1:10:03- Rest-pause techniques 1:12:49- Red-light, yellow-light, and green-light sets
SELECTED LINKS FROM THIS EPISODE: Free Newsletter (3DMJ Thursdays)- 3dmusclejourney.com
3D Muscle Journey’s Instagram Account- @team3dmj
Thanks for watching The 3D Muscle Journey Podcast 💪
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmjPro Natural Bodybuilder Alberto Nuñez - Physique Update & Quad WorkoutTeam3DMJ2024-05-14 | Timestamps: 0:57 - My Fav Warmup Before Hitting Quads 0:43 - Current Favorite Quad Exercise 7:00 - How To Finally Grow Some Calfs 13:48 - Anxiety & Failure 16:50 - My Before Video(Physique Update) 18:05 - My After Video(Physique Update) 18:45 - Comparing Them Side By Side
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmjPragmatic Bodybuilding - Ep. 2Team3DMJ2024-05-11 | Jeff Alberts pragmatic approach to his journey continues! Be a fly on the wall or engage with Jeff’s weekly/bi-weekly bodybuilding v-log where he shares all things bbing related as he prepares for his ‘25 contest season. Ask questions, share ideas, leave comments and make this space a positive one where all can learn and make the sport better.
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmjPro Natural Bodybuilder Alberto Nuñez - The Chronicles of Father FlexTeam3DMJ2024-05-07 | Timestamps: 0:34- New Gym 0:43- New Chapter In Life 2:51- Upper Back & Upper Chest Day 6:48- Why I Can Only Press 25lb Dumbbells 8:30- How I Like To Hit My Rear Delts 11:03- My Favorite Side Delt Movement 13:05- Adjusting To Being A New Parent
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmj3DMJCoach Brads How can you be so bad at Vlogging-Episode 18 I wont be my best, but Im doing my bestTeam3DMJ2024-05-05 | The 3 days off did me good. I'm not 100%, but I'm making progress. Benching was painful with 135lbs so real training was done there at all this week. Sciatica made big improvements though and I was able to hit my planned 3rd attempt (b). Squatting continues to be the star of the show. Literally!
Time Stamps :50 Reviewing the short recovery plan 4:00 GLITCH!!! 4:25 Training clips 7:30 Discovering the deadlift ceiling for this competition 11:15 Squat Show 13:00 Preparing to compete
**FULL WEBSITE & BLOG: 3dmusclejourney.comPragmatic Bodybuilding - Ep. 1Team3DMJ2024-05-04 | Jeff Alberts pragmatic approach to his journey continues! Be a fly on the wall or engage with Jeff’s weekly/bi-weekly bodybuilding v-log where he shares all things bbing related as he prepares for his ‘25 contest season. Ask questions, share ideas, leave comments and make this space a positive one where all can learn and make the sport better.
In this 10th video I check in with Coach Brian Minor, live, as it's now my 24th week of my offseason, and I'm completing my 20th week on the program we developed together.
The progress I've made has been more than anticipated, I've gained more weight than expected, over a shorter time period, and stayed leaner than we expected at this weight. So, how do we update the timeline for my 2025 season? Also, some aspects of my program are due for a change, tune in to learn why and how!
**3DMJ SOCIAL MEDIA Instagram: instagram.com/team3dmj TikTok: tiktok.com/@team3dmj Twitter: twitter.com/3dmusclejourney Facebook: facebook.com/3DMUSCLEJOURNEY-1606145847983DMJ Podcast #255: How To Leg DayTeam3DMJ2024-05-02 | Nick, Alberto, and Brad discuss the necessity (or lack of) of specific exercises for maximizing the development of your lower body. Are there fundamental movements everyone should do? Does squatting and deadlifting make your muscles more dense? What are the group’s thoughts on hip thrusts, glute bridges, and RDLs? What are some fun exercise modifications you can try to get a similar or better muscular stimulus using less weight? Along with answering all of these questions, this episode has the potential to provide a ton of relief for those who are dealing with pain, injuries, have limited equipment, or just don’t like barbell squatting or deadlifting off the floor.
Timestamps: 0:00- Thinking objectively about your lower-body training 18:54- Recent revelations Alberto has had about lower-body training 30:52- Are there fundamental movements everyone should do? 38:57- Fun exercise modifications 54:06- Do the coaches think the concepts discussed in this episode will someday be mainstream advice? 1:01:03- The group’s thoughts on hip thrusts, glute bridges, and RDLs
Time Stamps 3:20 - Do your knees go past your toes? 7:10 - Breathing on Chest supported row exercises 8:30 - Sharing google sheet 9:17 - Giving Brad props for his back growth.
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmj3DMJ Podcast #254: Is Your Body Fat Set Point Holding You Back?Team3DMJ2024-04-18 | 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 really the thing holding you back? Along with answering these two questions, Brian and Eric discuss leptin, modifying your environment, metabolic adaptation, low energy availability, some really interesting research on the Amish, and a lot more. This episode is full of takeaways for both competitors and noncompetitors.
Timestamps: 0:00- Introduction 2:24- The lipostatic model, leptin, and the duel intervention point model 12:35- Is it possible to change your set point? 23:56- Modifying your environment 34:30- Capitalize on the time period you are motivated 38:45- Overshooting and metabolic adaptation 46:48- What is low energy availability? 48:50- At what body fat percentage should experienced competitors be at in the offseason? 1:01:32- Living life slightly below your lower intervention point 1:08:00- What is a healthy body fat percentage? 1:13:44- Where you make the best progress in regard to the rate you put on muscle might not be where you want to be
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmjBelieve 2024 - Forging the Unlikely Pro Champion: Episode 9, Week 19 Check-inTeam3DMJ2024-04-06 | Hey 3DMJ'ers! Welcome to my 2024 vlog cataloguing my first offseason as a pro, where I document how I try to do the unlikely...become a top WNBF pro bodybuilder.
In this 9th video I compare pictures and skin folds and girths from July 2023, in the middle of prep, to recent pictures and skin folds and girths! How good have my gains been? What has driven this progress? Also, how do you address elbow tendonitis? Lot's of great info in this one team!
Tune in next episode as I discuss the importance of a motivational training environment!
**3DMJ SOCIAL MEDIA Instagram: instagram.com/team3dmj TikTok: tiktok.com/@team3dmj Twitter: twitter.com/3dmusclejourney Facebook: facebook.com/3DMUSCLEJOURNEY-1606145847983DMJCoach Brads How can you be so bad at Vlogging - Episode 16 Physique Update & Deadlift Woes!Team3DMJ2024-04-05 | We had another mini "snowpocalypse" over Easter weekend with no power and heavy snow so apologies' for going a bit quiet. This week we'll check out Brads physique and complain about where my deadlift strength has gone.
Time Stamps :58 - Deadlift session 2 of 2 for the week with training footage 1:25 - Deadlift woes and feedback from the Team 5:40 - Body weight and physique update
**FULL WEBSITE & BLOG: 3dmusclejourney.com3DMJ Podcast #253: Is Bodybuilding An Eating Disorder?Team3DMJ2024-04-04 | Amanda, Alberto, and Eric discuss disordered eating, eating disorders, body-image concerns, and how they relate to both competitive physique athletes and noncompetitors. They talk about common issues they see and how they deal with them, the importance of framing, the influence of biology, research on tracking and physique checking, and a lot more. The same behaviors can be facilitative or debilitative depending upon how they are framed and what they result in in someone’s life.
Timestamps: 0:00- Introduction 3:06- Scope of practice 7:13- Some of the most common issues Alberto sees and how he deals with them 27:30- The way we frame things is extremely important 29:46- Is the coping mechanism facilitative or debilitative 36:10- Clinical definitions 40:15- Research on tracking and physique checking on disordered eating and eating disorders 49:25- The influence of biology 57:43- Orthorexia 1:02:27- How Amanda deals with nonclassified disordered eating 1:09:59- Bodybuilding and competing for those who have been diagnosed with an eating disorder in the past or are in the process of recovering
**3DMJ SOCIAL MEDIA Instagram: instagram.com/team3dmj TikTok: tiktok.com/@team3dmj Twitter: twitter.com/3dmusclejourney3DMJ Podcast #252: The Big Volume DebateTeam3DMJ2024-03-21 | 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 when to add volume and when to wait, slower reps versus faster reps, training volume across a training career, longevity, and caution against putting the numbers ahead of the stimulus. Progression should be dictated by the rate you’re adapting and not something that should be forced.
Timestamps: 0:00- Introduction 1:30- What Jeff has observed about his volume and absolute strength over his training career 8:01- The ultimate goal of training when primarily training for hypertrophy 19:45- Progression should be dictated by the rate you’re adapting and not something that should be forced 32:08- Slower rep tempo vs. Faster rep tempo 47:44- Will performing high amounts of volume come at the expense of longevity? 50:12- Practical takeaways 59:08- Assessing plateaus
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmj3DMJCoach Brads How can you be so bad at Vlogging - Episode 15 I got busted for showing off!Team3DMJ2024-03-19 | I almost screwed up my entire prep letting my ego get in the way of executing what I know to be a sound program. God was watching out for me though and I dodged a bullet. I have a session for you today that was 3 days after the sessions where I almost messed it all up.
Time Stamps Story of humility and checking the ego. 4:28 - The weeks training on the spreadsheet 6:10 - Training clips for workout 5. Squat 8:45 - Training clips for workout 5. Bench Press 10:22 - Shoulder rehab / lateral raise clips 11:55 - Training clips for workout 5. Calf Raises 12:30 - Upcoming weeks of training and bodyweight updates
**3DMJ SOCIAL MEDIA: Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney TikTok: tiktok.com/@team3dmjBelieve 2024 - Forging the Unlikely Pro Champion: Episode 8, Week 15 Check-inTeam3DMJ2024-03-17 | Hey 3DMJ'ers! Welcome to my 2024 vlog cataloguing my first offseason as a pro, where I document how I try to do the unlikely...become a top WNBF pro bodybuilder.
This 8th video is my check in with my off-season coach and partner in crime Brian Minor, 15 weeks into my offseason, where I once again am flabbergasted by my rate of bodyweight gain considering my caloric intake and what seems like only negligible increases in body fat. Am I delusional? Does Brian bring me back down to earth and explain that I’m trash at tracking macros and that I’ve actually put on kilos of body fat?
Also, I discuss some positive changes to my training environment and exercise selection, show a physique update and clips of new training footage, and discuss how I recently got an ISAK skinfold assessment that I can repeat later this offseason to see how things are going more objectively.
Tune in next episode as I discuss the importance of a motivational training environment!
**3DMJ SOCIAL MEDIA Instagram: instagram.com/team3dmj TikTok: tiktok.com/@team3dmj Twitter: twitter.com/3dmusclejourney Facebook: facebook.com/3DMUSCLEJOURNEY-1606145847983DMJCoach Brads How can you be so bad at Vlogging - Episode 14 Warmup, Workup & pre-habilitationTeam3DMJ2024-03-10 | A big part of me showing up to compete in May will be my ability to stay healthy and keep up on my training. I've created a fairly comprehensive "pre"-hab plan using the same principles that I use for my clients.
Time Stamps 2:00 - Bootstrap Squat 3:00 - Goblet Squat 3:45 - Cossack Squat 4:55 - "Hardstyle" 2 hand Kettlebell Swing 7:10 - Work up to 400lb squat on IG - instagram.com/p/C1GdvrqLkS- 7:40 - The work up and attempt selection spreadsheet. 10:50 - Stair mill for "exposure therapy" for groin / adductor. 12:05 - X-ray of spine showing scoliosis 12:44 - Club bell "Wood Chopping"
**FULL WEBSITE & BLOG: 3dmusclejourney.com3DMJ Podcast #251: Modern Powerlifting NutritionTeam3DMJ2024-03-07 | 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 being intentional with your nutrition can be and a few simple nutritional strategies they recommend. Other topics discussed include, the best way to make weight for a meet, the coaches’ thoughts on cutting to make a weight class early in your powerlifting career, and the ideal situation to be in from a nutritional perspective as you’re getting close to meet day.
Timestamps: 0:00- Introduction 8:20- There is a cost to cutting down to make a weight class early in your powerlifting career 20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older 29:28- Some of the first nutritional changes Alberto has his powerlifters make 44:54- Develop structure for how you eat throughout the day 48:51- Making weight 1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet 1:11:27- Key performance indicators
3DMJ SOCIAL MEDIA Instagram: instagram.com/team3dmj Twitter: twitter.com/3dmusclejourney Facebook: facebook.com/3DMUSCLEJOURNEY-1606145847983DMJCoach Brads How can you be so bad at Vlogging - Episode 13 SNOWPOCALYPSE DERAILSTeam3DMJ2024-03-07 | No electricity for 4 days, 3.5 to 4 feet of snow, trees falling over on houses what a mess. Coming in hot today with some fairly high level coaching adjustments to handle this debacle.
Time Stamps :12 Pictures of the SNOWPOCALYPSE 1:00 What training got done prior to snowpocalypse (Clips included) 5:30 How training macrocycle is going to be adjusted for competition in 10 weeks 9:50 Check in for bodyweight, steps and kCals for the prep
/ 3dmusclejourney-160614584798The Guilt and Shame Of Being Obsessed With BodybuildingTeam3DMJ2024-03-04 | **3DMJ COACHING: 3dmusclejourney.com/coaching
This 7th video is an example of a full day of eating. This is around 13 weeks into my 2024 offseason after my 2023 season ended Nov 19th at WNBF Worlds. My bodyweight was ~86kg at 6 foot, training 5 days per week, for 6-7 hours in total with a 9k average step count per day. I consume on average 200g of protein and 2600kcals at this stage which has been sufficient to put on some very lean gains.
Here are the specifics of what I ate on this day, with kcal range at breakfast showing variation due to preparation differences at various cafes (eg low fat milks vs soy, different fruit/sweetener in the porridge, and portion size), variation at dinner showing different dinner choices, and variation for the whole day showing the range where I land 95% of days:
Time Stamps :58 Where sleep scores were. 1:50 Where sleep scores are now. 2:50 Strategies that have paid off for Brad. 7:56 Strategies that have paid off for others.
/ 3dmusclejourney-160614584798Can Anyone Really Compete in Bodybuilding? What if Im not good enough?Team3DMJ2024-02-26 | **3DMJ COACHING: 3dmusclejourney.com/coaching
3:13 Low back pain, herniated discs, and posture 9:36 Elbow pain with triceps training in the lengthened position 13:55 Defining patellofemoral pain and treating knee pain 20:26 The pelvic floor 25:44 Bodybuilders and pec tears...surgery? 31:45 Costochondritis 33:22 Neck pain after deadlifts and back training 41:28 Elbow pain 44:58 Biceps tendinitis 49:14 Is it okay to be in a caloric deficit when recovering from injury? 54:35 Low back pain with stretching and hip hinging 58:04 Are rotator cuff isolation exercises necessary? 1:02:08 Can mattress type and flat feet impact low back pain? 1:05:45 Why do heavy hip hinges make my back pain feel better? 1:06:38 Shoulder impingement and keys to shoulder longevity3DMJCoach Brads How can you be so bad at Vlogging - Episode 11, Committed & excited to compete!Team3DMJ2024-02-24 | It's been nearly 6 years since I scratched my competitive itch. 2024 is my year and I'm going to make it happen God willing!! Here is the plan and a summary of the last few weeks of this introductory mesocycle of training.
Time Stamps 1:47 - Summary of split and 2-3-1 introductory mesocycle. 3:00 - Brad RPEs and staying healthy. 4:00 - Training footage (Bench Press) 6:50 - Training footage (Low Bar Squat) 8:20 - Summary of the remaining 12 week Macrocycle. 9:30 - Keys to success for staying healthy and ready to compete as a 52 year old athlete. 10:00 - Sleep (mini course coming out soon) 10:23 - Morning routine and prayer 10:30 - Hydration 11:05 - Nutrition for cutting to 75kg (165lbs) 12:05 - Caloric Defecit 12:13 - Steps / Prehab maintaining activity for weight loss 13:18 - Caloric intake
/ 3dmusclejourney-1606145847983DMJ Podcast #250: Q&A Session 25Team3DMJ2024-02-22 | 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 afraid of gaining body fat after your competitive season, and a lot more.
Is there a way to tell if you’re maximizing the rate you can build muscle or if you’re putting on muscle slower than you could? How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set? Why might your weekly volume (in terms of sets per week) actually go *down* over your lifting career? How can you balance lifting with other forms of physical activity like running, cycling, basketball, and tennis?
The answers to these questions and many more are covered in this episode.
Timestamps: 0:00- Introduction 2:24- How to grow maximally versus slowly and how to tell the difference 13:07- How to balance lifting with other forms of physical activity like running, cycling, basketball, etc. 21:48- If you aren’t working with a coach, how can you know if you’re lean enough to stop dieting and ready to step onstage 35:35- How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set? 42:55- Why your weekly volume, in terms of sets per week, might actually go *down* over your career 51:26- Andrea and the coaches’ advice on what you can do if you’re afraid of gaining body fat after you finish your competitive season