3DMJ Podcast #256: Is Using RPE Worth It? Team3DMJ 2024-05-16 | 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 programming16:00- Approaches the coaches use for prescribing proximity to failure with bodybuilders37:07- Managing recovery based on the structure of your program46:20- Not all training to failure is the same1:01:55- What the coaches think about when they are near the end of a set and it starts getting hard1:10:03- Rest-pause techniques1:12:49- Red-light, yellow-light, and green-light sets SELECTED LINKS FROM THIS EPISODE: Free Newsletter (3DMJ Thursdays)- 3dmusclejourney.com3D Muscle Journey’s Instagram Account- @team3dmjThanks for watching The 3D Muscle Journey Podcast 💪 SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsgSUBSCRIBE 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/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
The Best Rep Range? Pragmatic Bodybuilding Team3DMJ 2024-05-25 | 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.**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
How To Increase Range of Motion for Bodybuilding Training At Longer Muscle Lengths Team3DMJ 2024-05-23 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Pro Natural Bodybuilder Alberto Nuñez - Analyzing My Own Physique Team3DMJ 2024-05-21 | Timestamps:0:48 - Muscular Inflammation Matters1:22 - Quads Analysis3:49 - Serratus Anterior Gainz?5:05 - Did The Lats Really Grow?6:12 - My Arms Are Missing This Bubble7:03 - Hamstrings Need To Do Better9:52 - Direct Lower Back Training Works10:56 - Triceps Almost Ruin My Back Poses11:56 - My Main Focus This Off-Season12:50 - Should I Prep This Year?10:56 - Triceps Almost Ruin My Back Poses**MY TRAIN HEROIC TRAINING GROUP: marketplace.trainheroic.com/workout-plan/team/interm-bb?attrib=567435-fb**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
What To Wear For Bodybuilding Progress Photos (For Competitors and Recreational Lifters) Team3DMJ 2024-05-20 | **THE PHYSIQUE PHOTO GUIDE: 3dmjvault.com/courses/physique-photo-guide**ALL VIDEO COURSES: 3dmjvault.com/bundles/vip**3DMJ COACHING: 3dmusclejourney.com/coaching**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourney
Exercise Selection - Pragmatic Bodybuilding Team3DMJ 2024-05-18 | 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.**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
3DMJCoach Brads Vlog-Episode 20 USAPL MASTERS WORLD CUP RECAP Team3DMJ 2024-05-17 | MEET RECAP!!!How we managed to position me to pull for the win. Something every powerlifter dreams of getting the chance to do and after over a decade of competing I had a LEGIT chance of pulling it off!!!Time Stamps1:00 - Handling spreadsheet for positioning2:00 - Squat coverage from meet3:50 - Positioning after squat event6:05 - Bench Press coverage from meet7:30 - Positioning after Bench Press event9:30 - Deadlift coverage from meet10:30 - Final Strategy to get the win on the final deadlift11:40 - 3rd attempt on deadlift12:55 - Final placings and thoughtsMeet 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**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: redbubble.com/people/team..**FULL WEBSITE & BLOG: 3dmusclejourney.com
Pro Natural Bodybuilder Alberto Nuñez - Physique Update & Quad Workout Team3DMJ 2024-05-14 | Timestamps:0:57 - My Fav Warmup Before Hitting Quads0:43 - Current Favorite Quad Exercise 7:00 - How To Finally Grow Some Calfs13:48 - Anxiety & Failure 16:50 - My Before Video(Physique Update)18:05 - My After Video(Physique Update)18:45 - Comparing Them Side By Side**MY TRAIN HEROIC TRAINING GROUP: marketplace.trainheroic.com/workout-plan/team/interm-bb?attrib=567435-fb**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
What’s a good ratio of fat to muscle gained on a bulk? Team3DMJ 2024-05-13 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Pragmatic Bodybuilding - Ep. 2 Team3DMJ 2024-05-11 | 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.**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
3DMJCoach Brads How can you be so bad at Vlogging-Episode 19-Peaks, complete, its time to compete! Team3DMJ 2024-05-11 | Final training of prep as I practice my openers in the singlet, all the gear, and at 7am my time which will equate to 9am in Memphis Tennessee where we'll be lifting.**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: redbubble.com/people/team..**FULL WEBSITE & BLOG: 3dmusclejourney.com
How Do Bodybuilders Eat At Restaurants? Team3DMJ 2024-05-09 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Pro Natural Bodybuilder Alberto Nuñez - The Chronicles of Father Flex Team3DMJ 2024-05-07 | Timestamps:0:34- New Gym0:43- New Chapter In Life2:51- Upper Back & Upper Chest Day 6:48- Why I Can Only Press 25lb Dumbbells 8:30- How I Like To Hit My Rear Delts11:03- My Favorite Side Delt Movement13:05- Adjusting To Being A New Parent**MY TRAIN HEROIC TRAINING GROUP: marketplace.trainheroic.com/workout-plan/team/interm-bb?attrib=567435-fb**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
How To Set Up A Fat Loss Phase for Powerlifters (BEFORE the water cut) Team3DMJ 2024-05-06 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
3DMJCoach Brads How can you be so bad at Vlogging-Episode 18 I wont be my best, but Im doing my best Team3DMJ 2024-05-05 | 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 plan4:00 GLITCH!!!4:25 Training clips7:30 Discovering the deadlift ceiling for this competition11:15 Squat Show13:00 Preparing to compete**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com
Pragmatic Bodybuilding - Ep. 1 Team3DMJ 2024-05-04 | 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.**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
Believe 2024 - Forging the Unlikely Pro Champion: Episode 10, 6 Months into the Offseason Team3DMJ 2024-05-03 | 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 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!**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
3DMJ Podcast #255: How To Leg Day Team3DMJ 2024-05-02 | 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 training30:52- Are there fundamental movements everyone should do?38:57- Fun exercise modifications54:06- 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 SELECTED LINKS FROM THIS EPISODE: Nutrition Fundamentals For Lifters (Vault Course)- 3dmjvault.com/courses/nutrition-fundamentals-for-liftersThanks for watching The 3D Muscle Journey Podcast 💪 SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsgSUBSCRIBE 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/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Increasing Appetite - How To Eat Enough Food For Muscle Growth Team3DMJ 2024-04-29 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
3DMJCoach Brads How can you be so bad at Vlogging? You Tube Q and A Episode 3 Team3DMJ 2024-04-26 | Here is the original vlog that these questions came fromEpisode 11 - youtube.com/watch?v=oiw0fEzCgHoEpisode 15 - youtu.be/RzaKlOMBFzw?feature=sharedEpisode 16 - youtu.be/xyYGpUOxQ7M?feature=sharedLink to podcast on Nutrition for Powerliftersyoutu.be/r0F2YOqom4w?feature=sharedLink for Brads Google Sheetdocs.google.com/spreadsheets/d/1BtC1c-IZy2l70m7y4k_Lx12OQh-VsPdvQ3z_PfnlvPM/edit?usp=sharingLink to Lat Vlogyoutube.com/watch?v=MTTh398MJ8kTime Stamps3:20 - Do your knees go past your toes?7:10 - Breathing on Chest supported row exercises8:30 - Sharing google sheet9:17 - Giving Brad props for his back growth.**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: / team3dmj TikTok: / team3dmj Twitter: / 3dmusclejourney Facebook: / 3dmusclejourney-160614584798
Bodybuilding Contest Prep Diet Example & Meal Plan (THE DEFAULT DIET) Team3DMJ 2024-04-25 | **THE DEFAULT DIET COURSE: 3dmjvault.com/courses/default-diet**3DMJ VIDEO COURSES: 3dmjvault.com/bundles/vip**3DMJ COACHING: 3dmusclejourney.com/coaching**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourney
3DMJCoach Brads How can you be so bad at Vlogging - Episode 17 Now it begins!! Team3DMJ 2024-04-23 | 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 Stamps1:00 - Q.L. / Sciatic Pain1:55 - Infraspinatus Strain for the 2nd time2:42 - Recovery Plan4:30 - Diet Break Details5:40 - Shoulder rehab summary9:20 - Body weight and Google sheet updating**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com
Bodybuilding Home Gym Setup - Essential Equipment and Considerations Team3DMJ 2024-04-22 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
3DMJ Podcast #254: Is Your Body Fat Set Point Holding You Back? Team3DMJ 2024-04-18 | 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- Introduction2:24- The lipostatic model, leptin, and the duel intervention point model12:35- Is it possible to change your set point?23:56- Modifying your environment34:30- Capitalize on the time period you are motivated38:45- 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 point1:08:00- 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 beSELECTED LINKS FROM THIS EPISODE: Nutrition Fundamentals For Lifters (Vault Course)- 3dmjvault.com/courses/nutrition-fundamentals-for-liftersMonthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass2023 International Olympic Committee’s (IOC) Consensus Statement On Relative Energy Deficiency In Sport (REDs)- bjsm.bmj.com/content/57/17/1073Thanks for watching The 3D Muscle Journey Podcast 💪 SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsgSUBSCRIBE 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/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Peak Week Planning & Testing For Natural Bodybuilding Team3DMJ 2024-04-15 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Should I Cut Or Bulk? A Decision-Making Guide For New & Intermediate Lifters Team3DMJ 2024-04-11 | ** NUTRITION FUNDAMENTALS FOR LIFTERS COURSE: 3dmjvault.com/courses/nutrition-fundamentals-for-lifters**ALL 3DMJ VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourney
How To Shave For A Bodybuilding Show (and how to handle other comp day stresses) Team3DMJ 2024-04-08 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Believe 2024 - Forging the Unlikely Pro Champion: Episode 9, Week 19 Check-in Team3DMJ 2024-04-06 | 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!**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
3DMJCoach Brads How can you be so bad at Vlogging - Episode 16 Physique Update & Deadlift Woes! Team3DMJ 2024-04-05 | 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 footage1:25 - Deadlift woes and feedback from the Team5:40 - Body weight and physique update**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com
3DMJ Podcast #253: Is Bodybuilding An Eating Disorder? Team3DMJ 2024-04-04 | 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- Introduction3:06- Scope of practice 7:13- Some of the most common issues Alberto sees and how he deals with them27:30- The way we frame things is extremely important29:46- Is the coping mechanism facilitative or debilitative36:10- Clinical definitions 40:15- Research on tracking and physique checking on disordered eating and eating disorders49:25- The influence of biology57:43- Orthorexia1:02:27- 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 SELECTED LINKS FROM THIS EPISODE: Nutrition Fundamentals For Lifters (Vault Course)- 3dmjvault.com/courses/nutrition-fundamentals-for-liftersMinnesota Starvation Experiment- en.wikipedia.org/wiki/Minnesota_Starvation_ExperimentAmanda’s Email- amirizo027@gmail.comAmanda’s Instagram- @rizo_amanda_Thanks for watching The 3D Muscle Journey Podcast 💪 SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsgSUBSCRIBE 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/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
High vs. Low Rep Ranges - What Most Bodybuilders Don’t Think About Team3DMJ 2024-04-01 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
How Much Body Fat Is Too Much Body Fat During a Gaining Phase? Team3DMJ 2024-03-28 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
The Scientific Impact of Stress On Your Bodybuilding Training (The Biopsychosocial Model) Team3DMJ 2024-03-25 | **"PERSONALIZING YOUR PROGRAM" VIDEO COURSE: 3dmjvault.com/courses/personalizing-your-program**3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourney
3DMJ Podcast #252: The Big Volume Debate Team3DMJ 2024-03-21 | 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- Introduction1:30- What Jeff has observed about his volume and absolute strength over his training career8:01- 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 forced32:08- Slower rep tempo vs. Faster rep tempo47:44- Will performing high amounts of volume come at the expense of longevity?50:12- Practical takeaways 59:08- Assessing plateaus SELECTED LINKS FROM THIS EPISODE: 3dmusclejourney.com/podcast/252Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-studyThanks for watching The 3D Muscle Journey Podcast 💪 SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsgSUBSCRIBE 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/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
3DMJCoach Brads How can you be so bad at Vlogging - Episode 15 I got busted for showing off! Team3DMJ 2024-03-19 | 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 StampsStory of humility and checking the ego.4:28 - The weeks training on the spreadsheet6:10 - Training clips for workout 5. Squat8:45 - Training clips for workout 5. Bench Press10:22 - Shoulder rehab / lateral raise clips11:55 - Training clips for workout 5. Calf Raises12:30 - Upcoming weeks of training and bodyweight updates**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com
Fat Loss ONLY By Doing Cardio? Without Dropping Calories? Team3DMJ 2024-03-18 | **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg**SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIA:Instagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyTikTok: tiktok.com/@team3dmj
Believe 2024 - Forging the Unlikely Pro Champion: Episode 8, Week 15 Check-in Team3DMJ 2024-03-17 | 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!**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
New Contest Prep Strategies We’re Testing At 3DMJ Team3DMJ 2024-03-14 | **3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.comSubscribe on Spotify - open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=80d749e31082426dSubscribe on Apple Podcasts - podcasts.apple.com/us/podcast/3d-muscle-journey/id1115048476**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
Advanced Bodybuilding After 30 - How Jeff Alberts & Eric Helms Transformed Their Physiques Team3DMJ 2024-03-11 | **3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.comSubscribe on Spotify - open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=80d749e31082426dSubscribe on Apple Podcasts - podcasts.apple.com/us/podcast/3d-muscle-journey/id1115048476**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
3DMJCoach Brads How can you be so bad at Vlogging - Episode 14 Warmup, Workup & pre-habilitation Team3DMJ 2024-03-10 | 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 Stamps2:00 - Bootstrap Squat 3:00 - Goblet Squat3:45 - Cossack Squat4:55 - "Hardstyle" 2 hand Kettlebell Swing7:10 - 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 scoliosis12:44 - Club bell "Wood Chopping"**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com
3DMJ Podcast #251: Modern Powerlifting Nutrition Team3DMJ 2024-03-07 | 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- Introduction8:20- There is a cost to cutting down to make a weight class early in your powerlifting career20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older29:28- Some of the first nutritional changes Alberto has his powerlifters make44:54- Develop structure for how you eat throughout the day48:51- Making weight1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet1:11:27- Key performance indicators SELECTED LINKS FROM THIS EPISODE: 3dmusclejourney.com/podcast/251Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-studyThe Default Diet (Vault Course)- 3dmjvault.com/courses/default-dietMonthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/massTHANK YOU FOR LISTENING TO OUR SHOW Subscribe on Spotify - open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=80d749e31082426d Subscribe on Apple Podcasts - podcasts.apple.com/us/podcast/3d-muscle-journey/id1115048476 **3DMJ COACHING: 3dmusclejourney.com/coaching**3DMJ VIDEO COURSES: 3dmjvault.com**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
3DMJCoach Brads How can you be so bad at Vlogging - Episode 13 SNOWPOCALYPSE DERAILS Team3DMJ 2024-03-07 | 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 weeks9:50 Check in for bodyweight, steps and kCals for the prep**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: / team3dmj TikTok: / team3dmj Twitter: / 3dmusclejourney Facebook: / 3dmusclejourney-160614584798
The Guilt and Shame Of Being Obsessed With Bodybuilding Team3DMJ 2024-03-04 | **3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.comSubscribe on Spotify - open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=80d749e31082426dSubscribe on Apple Podcasts - podcasts.apple.com/us/podcast/3d-muscle-journey/id1115048476**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
Believe 2024 - Forging the Unlikely Pro Champion: Episode 7, Full Day of Eating Team3DMJ 2024-03-03 | 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 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:8am3/4c oats, 200ml soy milk, fruit/honey/sugar/nuts, 100g chinook/king salmon 700-800kcal, 35g protein12pm2 fruit & carrot, protein bar, Plantasy Protein+ 630kcal, 50g proteinTrain 2pm330pmProtein & creatine 120kcal, 25g protein 7pm (600-900kcal, 30-60g protein)2 farrahs low carb wraps,1 laughing cow, 10g Plant based topper, 1/2 bag Quorn, 1tbsp Yogurt, hot sauces, chilies, vinaigrette, Olive oil, 1/3 capsicum, 1/3 red onion, 20g spinach leaves, 1/3 large carrot, 8 baby tomatoes, 1tsp crushed garlic 650kcal, 40pro 10pm500g Skyr 300kcal, 50g protein Total: 2350-2750kcal, 190-220g protein Further details as to how my diet changes day to day are in the video, enjoy!**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
RDL vs. Stiff Leg Deadlift - Which is best for glute and ham development? Team3DMJ 2024-02-29 | **3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com**HOW TO LIFT: 3dmjvault.com/courses/lifting-librarySubscribe on Spotify - open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=80d749e31082426dSubscribe on Apple Podcasts - podcasts.apple.com/us/podcast/3d-muscle-journey/id1115048476**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
3DMJCoach Brads How can you be so bad at Vlogging-Episode12-Brads strategies for Maximizing Sleep Team3DMJ 2024-02-28 | As is the case for my Vlogging skillz, my editing software froze the introduction for the 1st 57 seconds of the vlog.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.**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: / team3dmj TikTok: / team3dmj Twitter: / 3dmusclejourney Facebook: / 3dmusclejourney-160614584798
Can Anyone Really Compete in Bodybuilding? What if Im not good enough? Team3DMJ 2024-02-26 | **3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.comSubscribe on Spotify - open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=80d749e31082426dSubscribe on Apple Podcasts - podcasts.apple.com/us/podcast/3d-muscle-journey/id1115048476**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTikTok: tiktok.com/@team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
Top Bodybuilding Injuries and How to Treat Them Team3DMJ 2024-02-25 | TIME STAMPS BELOW!Connect with Nick: nick@strengthtogetheronline.com instagram.com/nicklicameli**ALL VIDEO COURSES: 3dmjvault.com**3DMJ COACHING: 3dmusclejourney.com/coaching**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: / team3dmj TikTok: / team3dmj Twitter: / 3dmusclejourney Facebook: https://www.facebook.com/search/top?q...3:13 Low back pain, herniated discs, and posture9:36 Elbow pain with triceps training in the lengthened position13:55 Defining patellofemoral pain and treating knee pain20:26 The pelvic floor25:44 Bodybuilders and pec tears...surgery?31:45 Costochondritis 33:22 Neck pain after deadlifts and back training41:28 Elbow pain44:58 Biceps tendinitis49:14 Is it okay to be in a caloric deficit when recovering from injury?54:35 Low back pain with stretching and hip hinging58:04 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 longevity
3DMJCoach Brads How can you be so bad at Vlogging - Episode 11, Committed & excited to compete! Team3DMJ 2024-02-24 | 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 Stamps1:47 - 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**3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com Subscribe on Spotify - https://open.spotify.com/show/4E61iRC...Subscribe on Apple Podcasts - https://podcasts.apple.com/us/podcast...**HOW TO LIFT: https://www.3dmjvault.com/courses/lif...**APPAREL & MERCH: https://www.redbubble.com/people/team...**FULL WEBSITE & BLOG: 3dmusclejourney.com**3DMJ SOCIAL MEDIAInstagram: / team3dmj TikTok: / team3dmj Twitter: / 3dmusclejourney Facebook: / 3dmusclejourney-160614584798
3DMJ Podcast #250: Q&A Session 25 Team3DMJ 2024-02-22 | 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- Introduction2:24- 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 onstage35:35- 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 career51:26- Andrea and the coaches’ advice on what you can do if you’re afraid of gaining body fat after you finish your competitive season SELECTED LINKS FROM THIS EPISODE: 3dmusclejourney.com/podcast/250Team 3DMJ’s Instagram Account- @team3dmjTeam 3DMJ’s YouTube Channel- youtube.com/@Team3DMJTeam 3DMJ’s Twitter/X Account- @team3dmjPersonalizing Your Program (Vault Course)- 3dmjvault.com/courses/personalizing-your-programThe Vault- 3dmjvault.com/bundles/vipPro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-studyThe Recovery Diet (Vault Course)- 3dmjvault.com/courses/the-recovery-diet3DMJ’s Website- 3dmusclejourney.comTHANK YOU FOR LISTENING TO OUR SHOW Subscribe on Spotify - open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=80d749e31082426d Subscribe on Apple Podcasts - podcasts.apple.com/us/podcast/3d-muscle-journey/id1115048476 **3DMJ COACHING: 3dmusclejourney.com/coaching**ALL VIDEO COURSES: 3dmjvault.com**HOW TO LIFT: 3dmjvault.com/courses/lifting-library**APPAREL & MERCH: redbubble.com/people/team3dmj/shop**FULL WEBSITE & BLOG: 3dmusclejourney.com3DMJ SOCIAL MEDIAInstagram: instagram.com/team3dmjTwitter: twitter.com/3dmusclejourneyFacebook: facebook.com/3DMUSCLEJOURNEY-160614584798
