Podcast
3D Muscle Journey
Hosted by 3D Muscle Journey · EN
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
313episodes
Episodes
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#304: How to Build a Training Day
Mar 1901:16:52Tap to summarizeJeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexibility there is when it comes to how you structure your sessions. In what situations can it be beneficial to do isolation exercises before compound exercises? What are the coaches’ thoughts on active recovery days? What are Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill? How can you manage your total volume if you like doing a lot of different exercises? What have the coaches observed is the sweet spot when it comes to number of sets per exercise? If the coaches were to build a *perfect* training day for a robot, what would it look like? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:03- Situations where it can be beneficial to do isolation exercises before compound exercises 19:45- Structuring your split based on how many days you can train per week 23:53- How the coaches build a microcycle of training for themselves and their athletes 40:07- How to manage your total volume if you like doing a lot of different exercises 47:33- Recommendations for preserving rep quality 52:33- Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill 54:31- If the coaches were to build a *perfect* training day for a robot, what would it look like? 1:11:02- Programming tips for older individuals 1:13:26- Programming tips for those who have a lagging body part they would really like to improve Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Hypertrophy Programming For Bodybuilders (Online Course)- https://www.3dmusclejourney.com/hypertrophyThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
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#303: Who Still Counts Macros?
Mar 501:05:57Tap to summarizeBrian, Alberto, and Jeff discuss the pros and cons of, “If It Fits Your Macros” (IIFYM), why it’s not the cure-all the fitness community wanted it to be, and how the coaches manage their nutrition instead. Why was IIFYM such a big deal? What did the coaches’ eating look like before IIFYM? What were their early experiences with IIFYM? What are the downsides of having very precise macronutrient targets? How do the coaches start the process of educating their athletes about nutrition? Why does Jeff sometimes assign a fat limit? What advice do the coaches have on setting your macronutrient and/or calorie ranges? What are some of the coaches top IIFYM foods? The answers to all of these questions and more are covered in this episode. Timestamps0:00- What the coaches’ eating looked like before, and their early experiences with, “If It Fits Your Macros” (IIFYM)15:21- Having precise macronutrient targets is actually quite restrictive 24:35- Why IIFYM was such a big deal 27:46- How the coaches start the process of educating their athletes about nutrition 39:50- What is the lowest-hanging fruit you’ve missed?45:14- Focus on your calorie and protein intake 52:04- Advice on setting your macronutrient and/or calorie ranges 55:52- There is life after bodybuilding 1:00:01- The coaches’ top IIFYM foods Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Nutrition For Hypertrophy And Strength (Online Course)- https://www.3dmusclejourney.com/nutritionMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
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#302: Stress Management for Bodybuilders
Feb 1901:15:47Tap to summarizeBrad, Alberto, and Jeff discuss strategies they use to manage stress, and how they program for themselves and their athletes based on life stress at the time. What do the coaches do to help ensure they get good sleep? What can you do to improve your sleep quality and quantity? Why is it important to prioritize resting from your work and bodybuilding? How can you undulate your volume based on your schedule? What does advanced bodybuilding look like? What can you do if you’re plateaued on an exercise where you are using double progression? Why is Jeff currently lifting two times per day? What does his setup look like? The answers to these questions and many more are covered in this episode. Timestamps0:00- The negative effects of poor sleep 3:07- Why Alberto decided to improve his sleep and the benefits he’s experienced from doing so 8:13- Strategies for improving your sleep quality and quantity 21:21- Prioritize resting from your work and bodybuilding 31:48- Undulate your workload 37:30- What advanced bodybuilding looks like 40:40- What you can do if you’re plateaued on an exercise where you are using double progression 46:41- Why Jeff is currently lifting two times per day 51:34- Deep thinking vs. Long thinking Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
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#301: Our Biggest Bodybuilding Lessons of 2025
Feb 501:20:14Tap to summarizeBrian, Alberto, Jeff, and Brad discuss what they learned in 2025, how so many different approaches work for hypertrophy, and the things people commonly miss in their quest to be optimal that are making them suboptimal. Can cheat meals sometimes be an effective strategy to use during a fat-loss phase? How has Alberto been getting himself to eat more vegetables? How has the way Brian chooses exercises for his athletes changed over time? Are exercises that are more stable better for hypertrophy? What problems can happen when someone is doing too much volume when there is a high degree of tension in a lengthened position? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:15- You don’t have to be optimal to make progress16:16- Cheat meals & How Alberto has been getting himself to eat more vegetables 22:05- The importance of community 37:17- Meet people at your gym 45:20- How the way Brian chooses exercises for his athletes has changed over time52:41- How do we even know what optimal is? 1:02:18- How much do the small details actually matter? 1:07:47- What Brad learned in 2025 Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Hypertrophy Programming For Bodybuilders Course- https://www.3dmusclejourney.com/hypertrophy3DMJ Podcast Episode #275: Why You Should Gamify Your Gains-https://www.youtube.com/watch?v=bY0aceDpeVEWNBF Worlds Contest Prep Survey Results- https://www.youtube.com/watch?v=kzomyA72U2UThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
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#300: Q&A Session 30
Jan 2201:18:07Tap to summarizeBrad, Alberto, and Brian answer audience-supplied questions about pre-workout nutrition, rest periods, belt squats vs. barbell squats, muscle maturity, sleep hygiene, volume, weekly calorie targets, and more. What do the coaches consume before and during workouts when they train in the morning? What is the coaches’ advice for those who keep having unsuccessful fat loss phases? If you are struggling with cravings, hunger, and/or feeling deprived during a fat-loss phase, what can help? Are belt squats better than barbell squats and leg press for a bodybuilder? If the coaches could only do overhead pressing or lateral raises, which would they choose? What advice do the coaches have for those whose sleep is very negatively affected when they are in a calorie deficit? The answers to these questions and many more are covered in this episode. Timestamps0:00- Tips for pre-workout meals during prep for athletes who train first thing in the morning 8:22- How long is too long to rest between sets?14:02- If you are struggling with cravings, hunger, and/or feeling deprived during a fat-loss phase, what can help?26:52- Are belt squats better than barbell squats and leg press for bodybuilders? 36:35- What is muscle maturity? Is it something only older lifters get?43:47- Do the coaches include overhead pressing and lateral raises in all of their athletes’ training programs? If the coaches could only do overhead pressing or lateral raises, which would they choose? 53:03- What advice do the coaches have for those whose sleep is very negatively affected when they are in a calorie deficit?1:03:05- How do the coaches get their clients to buy into doing less?1:12:00- Do the coaches ever give clients a weekly calorie target instead of a daily calorie target? Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
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#299: How to Fast-Track Fat Loss
Jan 801:01:22Tap to summarizeJeff, Brian, and Brad share their opinions on and the times and places for aggressive fat-loss phases. If someone has a lot of fat to lose, can they be more aggressive with their calorie deficit? Does Jeff personally run aggressive fat-loss phases? What is Brian’s advice to someone who wants to lose weight quickly? Why do the coaches usually recommend a more conservative approach when it comes to fat loss? What are the pitfalls of aggressive fat-loss phases? What can you do to make being hungry easier? What is the role of physical activity in fat loss? What is the coaches’ advice on running fat-loss phases for those who have big bodybuilding goals? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction1:41- Jeff’s opinion on aggressive fat-loss phases3:54- Brian’s advice to someone who wants to lose weight quickly 10:02- The coaches’ advice on running fat-loss phases for those who have big bodybuilding goals 26:02- Too much too fast30:45- Strategies for creating a calorie deficit 38:48- Get habits and structure in place to support your goals 45:45- Fat-loss skills and habits 52:29- The mentality of getting to single-digit body fat 55:39- How physical activity can help 58:53- Final advice for those considering running an aggressive cut Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Thanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
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#298: What Does “Evidence-Based” Even Mean?
Dec 2501:10:59Tap to summarizeBrad, Alberto, Jeff, and Brian discuss different types of evidence, where to get them, how to use them, and the problem with relying too much on one type of data. Who do the coaches learn from? When do the coaches go against science-based recommendations? What is the difference between outcome data and mechanistic data? Why do the coaches caution against being “anti bro”? Who are science-based recommendations for? What is the problem with purely science-based lifting? Which types of evidence do the coaches use to program their own and their athletes’ training? The answers to these questions and many more are covered in this episode. Timestamps0:00- Post-workout anabolic window 3:06- Alberto’s take on evidence-based recommendations and who he learns from 8:52- Jeff’s take on evidence-based recommendations 15:26- Brian’s take on where to get and how to use evidence-based recommendations 23:26- How relying too much on one type of data (including science-based!) can result in less progress36:07- Who science-based recommendations are for49:12- There is a lot of room for customization 1:06:52- The different types of evidence 3D Muscle Journey uses Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Learning From Dirty Jobs- https://www.youtube.com/watch?v=IRVdiHu1VCcThe Muscle & Strength Pyramids- https://muscleandstrengthpyramids.comMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks 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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#297: Verbal and Mental Cues for Lifting
Dec 1101:18:16Tap to summarizeAlberto, Brad, Brian, and Jeff discuss their all-time favorite lifting cues, how and why they prioritize getting a good stimulus over beating the logbook, and the usefulness of focusing on the mind-muscle connection. How do the coaches approach lifting differently in contest prep compared to the offseason? Why do decreases in strength not necessarily mean a loss of muscle? Why can changes in body weight affect how certain exercises feel? What valuable feedback can a pump give you? For hypertrophy, does the concentric phase of an exercise need to be explosive or is a slower tempo just as effective? What are some of the coaches’ favorite cues when performing Romanian deadlifts, the barbell bench press, calf raises, and back exercises? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:30- How the coaches approach lifting differently in contest prep compared to the offseason 18:53- Why changes in body weight can affect how certain exercises feel 35:00- Don’t focus on the load, focus on creating a stimulus39:35- Good cues for executing the Romanian deadlift and barbell bench press correctly 51:27- The pump & The mind-muscle connection 1:08:12- Some of the coaches’ all-time favorite cues Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching 3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1cThanks 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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#296: How Much Consistency Is Required for Progress?
Nov 2701:08:58Tap to summarizeJeff, Brian, Alberto, and Brad discuss the underrated and underleveraged role of consistency in the achievement of one’s strength and physique goals. What keeps the coaches so consistent with their training? If you are struggling with being consistent, what can you do to help you become more consistent? Why and how do the coaches make sure they are enjoying their training? Once you are consistent, what can you do to unlock new levels of progress? What are the potential benefits of purposely having phases where you aren’t doing as much as you are capable of? How can you fall in love with training again after prep is over? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:39- It’s not the high volume, it’s not the sweet potato, it’s not the squat, it’s the consistency 10:10- Make sure you are doing the *right things* consistently 13:13- Brad’s secret behind why he’s so consistent with his training 22:40- What keeps Brian so consistent with his training28:09- What keeps Alberto so consistent with his training? 33:45- How the coaches coach clients who aren’t that motivated to train44:01- Find your minimum effective dose 49:16- Once you are consistent, how to unlock newlevels of progress Selected Links From This EpisodeCoaching 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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#295: Why Do You Stay Natural?
Nov 1301:10:02Tap to summarizeAlberto, Jeff, and Brian share why they have chosen to stay natural, why they are glad they have, and give advice to younger lifters who are considering using steroids, SARMs, etc. Were the coaches ever tempted to use performance-enhancing drugs? What ultimately deterred them from using them? What are good questions to ask yourself if you are considering using steroids, SARMs, etc.? What are the pros of staying natural? What is the coaches’ advice if you do decide to use performance-enhancing drugs? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction1:13- Why Jeff has chosen to stay natural 11:25- Why Alberto has chosen to stay natural 21:19- Why Brian has chosen to stay natural 30:43- There is longevity with natural bodybuilding38:07- Advice for those considering using steroids, SARMs, etc.50:48- High-level natural physiques are much more impressive than the statistics indicate1:05:34- Good questions to ask yourself if you’re considering using steroids, SARMs, etc. Selected Links From This Episode3DMJ Podcast Episode #294: The Biggest Mistakes Among Intermediate Bodybuilders- https://www.youtube.com/watch?v=7-EpKKDL3hMCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks 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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