The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength...
Brad, Jeff, and Brian discuss the unavoidable side effect of generating fatigue, the current fear of doing too much that is causing some athletes to miss out on productive stretches of training, and many different strategies for managing fatigue and improving performance. What are the coaches’ thoughts on decreasing your calorie intake on rest days and during deloads? How can you structure your training around your refeeds to maximize performance in the gym? What are the limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio? Can some people recover from more volume than others? How does fatigue affect your look and weight? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction1:37- What is “fatigue” and is it necessary? 6:49- How Brad assesses if fatigue is affecting an athlete’s training 9:20- How Jeff helps his athletes balance supply and demand 19:34- What is “recovery” and how is it typically defined in sports science?29:00- Come up with a layout that makes you eager to go in and train 36:20- The limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio 45:15- The coaches’ pet peeves about the training recommendations commonly found on social media 53:58- The accumulation of fatigue over time57:05- How Jeff adjusted Brad’s nutrition and training near the end of his last prep to decrease fatigue and improve performance 1:03:14- The coaches’ thoughts on decreasing your calorie intake on rest days and during deloads1:05:31- Fatigue management during prep 1:21:00- Strategies for dropping fatigue before you step on stage Selected Links From This EpisodePro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-studyThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES- https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS- https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
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1:31:25
#277: Stretching For Hypertrophy & Performance
The big question…Is long-duration static stretching redundant if someone is already resistance training or does it provide complementary effects? Nick, Eric, and Brad discuss this and many other stretching-related questions. Does static stretching before exercise help prevent injury? Can stretching cause muscular hypertrophy? How could someone use static stretching to potentially help prevent or reduce detraining when traveling? How does Brad commonly program stretching for his athletes? When are good times to static stretch? How intense should your stretching be? What are signs you should stop a stretch? Can resistance training itself improve range of motion? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:51- Stretching for injury prevention 13:09- How Brad incorporates stretching into his day and how he commonly programs stretching for his athletes 19:54- How stretching could be beneficial for strength and physique athletes 30:10- What Brad has his athletes do to increase their range of motion at the bottom of a squat when needed 33:25- How Nick incorporates different interventions to help his patients improve their range of motion 39:49- Signs you should stop a stretch52:36- Eric’s experience pre and post hip surgery 58:47- Functional changes caused by long-duration static stretching 1:04:39- Can stretching cause muscular hypertrophy?1:21:01- Practical takeaways Selected Links From This EpisodeCardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardioMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThe Effect Of A Combined Long-Duration Static Stretching And Resistance Training Regimen On A Competitive Bodybuilder: A Case Study- https://www.researchgate.net/publication/388122175_The_effect_of_a_combined_long-duration_static_stretching_and_resistance_training_regimen_on_a_competitive_bodybuilder_A_case_studyNick’s Website- https://www.strengthtogetheronline.com Nick’s Instagram- @nicklicameli Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featuredThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES- https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS- https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
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1:33:10
#276: How To Travel & Keep Your Gains
Jeff, Alberto, and Brian share how they eat and train when traveling, both during prep and in the offseason. The coaches also go over the importance of becoming a resilient bodybuilder. How has Jeff gotten more comfortable traveling during prep? How do the coaches decide on what to eat when they’re at a restaurant? What is the one food Alberto always travels with? What suggestions do the coaches have when it comes to foods you can eat while you’re traveling to your destination? How did Alberto win his first pro show by peaking on foods he bought at gas stations? What advice do the coaches have when it comes to training when you’re on vacation? What are the coaches’ go-to bodyweight exercises? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:54- How Jeff has gotten more comfortable traveling during prep8:28- Brian and Jeff’s mindset around training when traveling16:20- Alberto’s mindset around traveling and eating out21:15- The importance of exposing yourself to different environments 24:40- How the coaches decide on what to eat at a restaurant when they’re traveling 35:57- Informing those around you of your bodybuilding goals39:29- Suggestions on what to eat while you’re traveling to your destination 47:30- Advice around training when you’re on vacation 55:10- The coaches’ go-to bodyweight exercises Selected Links From This EpisodeCardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardioThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES- https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS- https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
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1:01:58
#275: Why You Should Gamify Your Gains
Brian, Alberto, and Brad discuss the benefits of making your training fun and a bunch of different things they do to keep themselves and their athletes excited about their training. What do many people overlook on their quest for “optimal”? What can you do during a set to help keep you engaged and help you push yourself? How can getting your emotions involved in your training help with progress? How does having fun affect your perceived level of effort? How can you autoregulate your exercise selection to help keep your training fun while also getting a good stimulus? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- Why and how the coaches gamify their training
30:05- The benefits of being excited about your training
39:46- Get a training partner
43:31- Fatigue mongering
53:01- Do things you’re good at
59:59- Final thoughts
Selected Links From This Episode
Cardio For Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/cardio
The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Thanks for listening to The 3D Muscle Journey Podcast 💪
SIGN UP FOR ONE-ON-ONE COACHING SERVICES
- https://3dmusclejourney.com/coaching/
TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS
- https://www.3dmjvault.com/bundles/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj
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1:05:09
#274: Gut Health & Fat Loss
Eric and Steve discuss how our food choices affect our weight, digestive system, and how we feel. They also go through dietary changes you can make to help optimize the functioning of your digestive system. Why is it important to give your body time to adapt to the dietary changes you make? What are some dietary adjustments you can try if you’re struggling with constipation or bloating? What is fiber and what are the potential benefits of consuming a high-fiber diet? Does it matter which foods you get your fiber from? How can fiber provide calories? How should you track fiber? How can you know if you are consuming enough fluids? The answers to these questions and many more are covered in this episode.
Timestamps
0:00- How changes in food choices, sodium intake, and bowel movement frequency can affect your weight
7:47- What is fiber?
14:41- How can fiber provide calories? How much can it provide?
20:07- Fiber is more than just soluble and insoluble
32:59- Some of the things Steve reviews when someone comes to him who is struggling with constipation or bloating
38:49- The potential benefit of getting your body used to smaller-sized meals, if you are used to very large meals
46:11- Fiber intake recommendations
48:44- How to know if you are consuming enough fluids
52:13- Other things to look at besides your total fiber intake if you are struggling with constipation
55:21- Sugar alcohols and giving your body time to adapt to the dietary changes you make
1:06:33- Is fiber essential, a high-fiber cereal that can help with constipation, and how all of this affects performance in the gym
Selected Links From This Episode
Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass
Steve’s Website- http://stevetaylorrd.com
Steve’s Instagram- @stevetaylorRD
Steve’s YouTube- https://www.youtube.com/channel/UChfVYx4ck3pY275XlkiumGQ
Steve’s Facebook Page- https://www.facebook.com/stevetaylorRD
Steve’s Mailing List & Newsletter- http://eepurl.com/diZ6Gz
Strategies For Relieving Constipation- https://www.youtube.com/watch?v=Qp7pbtPrfJ8&t=2s
Thanks for listening to The 3D Muscle Journey Podcast 💪
SIGN UP FOR ONE-ON-ONE COACHING SERVICES
- https://3dmusclejourney.com/coaching/
TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS
- https://www.3dmjvault.com/bundles/vip
Watch our show on YouTube - https://www.youtube.com/team3dmj
The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ
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