أفضل بودكاسات 3D Muscle Journey (2024)

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#250: Q&A Session 25 1:09:20

9M ago1:09:20

1:09:20

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 y…

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#249: The Hidden Risks of Supplements 1:07:28

9M ago1:07:28

1:07:28

In this eye-opening episode, Eric and Steve do a deep dive on the risks of testing new supplements, how you can help ensure the supplements you take are high-quality, and the supplements they use and recommend. Along with discussing the effectiveness of various supplements, the coaches go through the research showing just how common supplement cont…

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#248: The Extreme Side Effects of Contest Prep 1:02:01

10M ago1:02:01

1:02:01

Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our body to the extreme. The coaches share crazy things they have seen and had happen to them during prep. What happened to Jeff when he was vitamin K deficient during one of his preps? What is sleep eating and what are the potential causes? How did being …

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#247: Why Do I Keep Cheating On My Plan? 1:16:53

10M ago1:16:53

1:16:53

Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals. How do the coaches navigate food prepared by family when they're prepping? Do the coaches find it easier to eat the foods they really enjoy in small amounts or completely cut them out when prepping? How did Brad's perfect preps almost lead to him never c…

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#246: What You Actually Need From Bodybuilding 47:01

11M ago47:01

47:01

Jeff and Alberto discuss how they've helped and pushed each other, how they go about their bodybuilding differently, and how to get the most out of your bodybuilding journey. How long have the coaches been lifting? How does Jeff go about his bodybuilding? How does Alberto go about his bodybuilding? How do the coaches think they could benefit from t…

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#245: 3 Pro Bodybuilders: 1 Year Out 1:03:14

11M ago1:03:14

1:03:14

Brian, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, what a good starting position looks like, and what they are currently doing to prepare for their 2024 season. Why are the coaches planning and preparing for the stage a year out? What are Brad, Brian, and Alberto's plans for their 2024 season? How far …

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#244: Your Default Diet 1:05:40

12M ago1:05:40

1:05:40

Brad, Eric, and Alberto discuss how as a bodybuilder becomes more ingrained in the bodybuilding lifestyle, the structure of their contest preps and the structure of their offseasons start to become more and more similar. What did Eric and Alberto's offseasons look like 10+ years ago compared to what they look like now? How does understanding macros…

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#243: All About Range Of Motion 1:31:18

1y ago1:31:18

1:31:18

Eric, Brian, and Nick have an in-depth discussion around purposefully altering range of motion to get bigger, stronger, and rehab an injury. Is more range of motion always better? How can one use isometric contractions to increase a joint's range of motion? What is neuromechanical matching? Do we need to get into the extreme end range of motion to …

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#242: Improving As An Advanced Athlete 1:20:51

1y ago1:20:51

1:20:51

Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced athletes. The coaches also share strategies other advanced athletes can use to continue making progress as well. What percentage of gains do the coaches feel like a person reaches after 5 years of lifting? What did Eric do between his last bodybuilding…

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#241: What’s Our Coaching Style? 48:40

1y ago48:40

48:40

Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coaches talk about how they work with athletes as well as the motives and mindsets they like to see. Do the coaches normally add to someone's to-do list or take away from it? How is it beneficial to acknowledge that you have a breaking point? What is Alber…

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#240: Q&A Session 24 1:16:38

1y ago1:16:38

1:16:38

Andrea, Brian, and Eric conduct an audience-supplied Q and A session. Question topics range from supplementation, to bulking, exercise technique, diet breaks, rest-period length, and more. Do you still get benefits from supplementing with creatine if you don't take it consistently? What is a good ratio of fat to muscle gained during a bulk? Does th…

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#239: How To Build Your Meal Plan 47:04

1y ago47:04

47:04

Jeff, Alberto, and Steve discuss the benefits of having a plan, how they put together their weekly eating plans, how they help their athletes/clients build their weekly eating plans, and recommendations to consider when you're building your plan. What is the difference between new-age meal plans and old-school meal plans? How do the coaches help th…

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#238: Cutting Weight For Powerlifting 1:31:28

1y ago1:31:28

1:31:28

Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out your fat-loss phase if you need to run one, and strategies you can use to lose the last bit of weight needed to make weight. In the coaches' opinion, should novices cut weight? Why do we often lose strength when we cut? What is a good rate of fat loss per …

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#237: What Competitors Can Learn From Non-Competitors 55:53

1y ago55:53

55:53

Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders can learn from each other. How do the coaches treat their competitive bodybuilders versus their recreational bodybuilders? What are the benefits of bodybuilding recreationally? Why does starting off bodybuilding recreationally tend to work out well? H…

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#236: Post Contest Blues 1:09:46

1+ y ago1:09:46

1:09:46

بقلم 3D Muscle Journey

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#235: Do This Before You Prep 1:12:02

1+ y ago1:12:02

1:12:02

Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before they do their first prep. Why is it important to have clarity on your motives and goals before you begin prep? What do the coaches like to educate their athletes on before they begin and as they go through prep? Should you expect prep to suck the wh…

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#234: When Is Your Bodybuilding Career Over? 54:18

1+ y ago54:18

54:18

Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone might choose to continue competing after their peak, and life after competing. When might you *not* want to compare yourself against yourself? Why did Alberto start bodybuilding and why is he still competing? What is Jeff's definition of a bodybuilder? Wh…

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#233: Is Inefficient Training Holding You Back? 1:21:08

1+ y ago1:21:08

1:21:08

Brad, Jeff and Nick discuss the benefits of making your training more efficient and how to do so. What strategies can you utilize to make your training more efficient? From a programming perspective, how can one incorporate a new strategy they are wanting to try? What gave Jeff a sense of security when it came to reducing the amount of isolation ex…

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#232: Powerlifting: Beyond The Big 3 1:04:39

1+ y ago1:04:39

1:04:39

Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform. Why does the barbell bench press result in better pec development for some than others? Why does the barbell back squat result in better quad development for …

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#231: Keeping Your Cool On Show Day 1:12:56

1+ y ago1:12:56

1:12:56

Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of your show. What can you do to help keep your stress low the day before your show? How accurate are competition-day schedules? What tips do the coaches have regarding when and how to shave? What do the coaches recommend doing if your tan starts runnin…

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#230: Q&A Session 23 1:43:45

1+ y ago1:43:45

1:43:45

Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include training, soreness, hypertrophy, cutting, bulking, programming, and more. What are signs that your training sessions might be too long? If you're feeling sore, is it better to push yourself to train or wait until you're less sore? What should you do with …

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#229: What To Do When You “Mess Up” Your Diet 1:06:42

1+ y ago1:06:42

1:06:42

Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to do when it happens. What is one factor that research shows predicts binge eating? What can you do to help prevent yourself from overeating? What should you do after you overeat? Do the coaches have their athletes and clients reduce their calorie int…

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#228: Becoming A Self-Aware Competitor 1:13:41

1+ y ago1:13:41

1:13:41

Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing. What can you do if you're nervous about posing? What are the benefits of having a set competition date versus an open-ended timeline? How can you be less nervous on game day? When is it time to bail on a prep? Do the coaches think it's important to know *why* y…

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#227: Should You Train At Long Muscle Lengths? 1:08:04

1+ y ago1:08:04

1:08:04

Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your muscles in their most-lengthened positions. Why and how are Alberto and Eric experimenting with their training? Who has the potential to get the most out of experimenting with training muscles in their most-lengthened positions and partial reps? Who woul…

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#226: When To Suck It Up 1:07:04

1+ y ago1:07:04

1:07:04

Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what? That's what Jeff and Brad are here to discuss. How is Brad going to alter his exercise selection as he gets leaner? How do the coaches program their and their athletes' squat, bench, and deadlift during a contest prep? What is a mental strategy you can …

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#225: Revisiting Rep Ranges 1:09:39

1+ y ago1:09:39

1:09:39

Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, the importance of variety, and how they recommend choosing your rep range for each exercise. Who experiences less injuries, bodybuilders or powerlifters? What do the coaches take into consideration when choosing their rep ranges? What are the potential…

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#224: How To Avoid Coaching Plateaus 1:09:12

1+ y ago1:09:12

1:09:12

Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they used to, what they've let go of, and what they are testing now. What are things the coaches used to do when coaching athletes that make them cringe now? How do the coaches stay up-to-date on best practices? Who do the coaches learn from? What can ha…

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#223: What Matters More Than Macros? 1:08:17

2y ago1:08:17

1:08:17

Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as well as components of your diet that are important for overall health, the way you feel, and achieving your physique goals. What is The Athlete's Plate ? What do the coaches like to have their athletes and clients pay attention to besides their calor…

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#222: How To Run A Surplus 1:10:46

2y ago1:10:46

1:10:46

Brad, Alberto, and Brian discuss the role of nutrition in building muscle. Which is more important for muscular hypertrophy, eating in a caloric surplus or progressive overload? What variables do the coaches like to monitor during a gaining phase? What is too fat in regard to how much body fat a competitor should put on in the off-season? How does …

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#221: Adjusting Training As You Advance 1:12:54

2y ago1:12:54

1:12:54

Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and as you acquire more responsibilities. When did Jeff and Brad realize they weren't going to be able to train the exact same way they always had? When did Brad realize he didn't need to train to failure to make progress? How can you tell the differenc…

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#220: Q&A Session 22 1:35:02

2y ago1:35:02

1:35:02

Andrea, Brian, and Eric conduct an audience-supplied Q&A session. 15 questions spanning everything from programming, to cutting, hydration, low-intensity exercise, and more. How do you develop a program where hypertrophy and strength are both prioritized? Is it possible to develop a competitive physique using only compound movements? What is the de…

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#219: Are You Training Too Much? 1:04:28

2y ago1:04:28

1:04:28

Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting careers and the benefits of lower-volume programs. About how many sets per muscle group did Alberto do this prep? What made Alberto realize his volume was too high? What is the cost and return of higher-volume programs? How have lower-volume programs made …

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#218: Take the Plunge and Prep 1:06:39

2y ago1:06:39

1:06:39

Amanda, Brad, and Alberto discuss the benefits of competing and why sometimes you just have to go for it, even if you don't feel ready. How would someone who has never competed before know competing is something they are capable of doing? Why hasn't Amanda competed yet? Why does Brad want to compete again someday? How did Alberto know it was time t…

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#217: 3DMJ Origins: Brian Minor 1:10:07

2y ago1:10:07

1:10:07

Today's episode is all about 3DMJ's newest coach, Brian Minor. How did Brian get into lifting? How did he get into competitive bodybuilding? How did Brian earn his Mr. Olympia title? What did Brian get his degrees in? How did he build up his coaching business? How long was he coaching before he left his full-time job to step into coaching full-time…

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#216: How To Eat Out 1:08:39

2y ago1:08:39

1:08:39

Steve, Alberto, and Jeff discuss why they recommend *not* cutting out food from restaurants and other sources of food you didn't prepare from your diet, and how to stay on track with your goals while continuing to eat these types of foods. What strategies do the coaches use to stay on track with their goals when they eat at restaurants? What nutrit…

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#215: Are Diet Breaks Worth It? 1:09:57

2y ago1:09:57

1:09:57

Brian, Jeff, and Eric discuss the benefits of diet breaks, what the research says about diet breaks, and why they like to include them in their preps as well as their athletes'. What is a diet break? What is the difference between a diet break and a refeed? How can diet breaks be beneficial for noncompetitors in a longer fat-loss phase? How do the …

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#214: An Honest Examination of Genetics 1:07:58

2y ago1:07:58

1:07:58

Nick, Jeff, and Alberto discuss the role of genetics in recovery, fat loss, muscle growth, perseverance, and more. When did it first become obvious to the coaches that genetics really do play a role in one's bodybuilding journey? How does Jeff feel about his genetics? Does Alberto think it is easier for him to lose body fat than most people? What d…

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#213: How I Wish I Would Have Started 1:08:31

2y ago1:08:31

1:08:31

Brian, Alberto, and Jeff discuss what they did well and what they wish they'd done differently when they first got into bodybuilding. The coaches talk about how they went about their nutrition when they first started, how they took it too far at a certain point, and how they've come to see that the basics are all they really need to focus on. After…

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#212: Overcoming Information Overload 1:06:16

2y ago1:06:16

1:06:16

Eric, Jeff, and Amanda discuss how to navigate the overwhelming amount of health and fitness related content floating around social media and on the internet. How can you determine if someone's recommendations are beneficial for you? How can you screen content based on the specificity of the advice given and the confidence it was presented with? Wh…

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#211: Recalibration Throughout Your Athletic Career 1:04:21

2y ago1:04:21

1:04:21

Brian, Brad, Nick, and Steve go through a series of checkpoints and scenarios that help you reevaluate your current plan and practices, so you can make sure you're working towards your goals efficiently. The coaches and specialists go through different types of clients they work with and how they guide those clients. They cover adjusting your strat…

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#210: Q&A Session 21 1:21:50

2+ y ago1:21:50

1:21:50

Brad, Jeff, and Steve conduct an audience-supplied Q&A session. Topics covered include: programming, building a home gym, setting up refeeds, mindsets that don't support sustainability, and more. Does anyone ever come to 3DMJ and the coaches think they don't have a chance at getting on stage? If you are plateaued on an exercise, what are some thing…

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#209: Overcoming Burnout and Motivation Plateaus 1:10:04

2+ y ago1:10:04

1:10:04

Brad, Alberto, and 3D Muscle Journey's new coach, Brian Minor, discuss training burnout and what you can do during these times to help you enjoy lifting again. What have been Brad, Alberto, and Brian's experience with feeling burned-out on training? What did they do during these times? Do the coaches think everyone who is in the lifting game long e…

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#208: Fat Storage, Fat Manipulation, Fat Holding Patterns 1:15:33

2+ y ago1:15:33

1:15:33

Jeff, Steve, and Alberto discuss how people store fat in different places, how this affects the look they can sustain long-term, and what you can do if you're as lean as you can comfortably sustain, but you're still not happy with how you look. How will Alberto sometimes program for someone who comes to him after multiple failed fat loss attempts? …

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#207: Periodization for Hypertrophy 1:21:14

2+ y ago1:21:14

1:21:14

Nick and Eric discuss what the research says about periodization for hypertrophy, why it's misleading, and whether or not someone whose sole goal is muscular hypertrophy should incorporate periodization into their training. According to the research, is periodization beneficial for hypertrophy? How often should someone change the exercises in their…

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#206: Advanced Training Techniques 1:19:47

2+ y ago1:19:47

1:19:47

Eric, Nick, and Alberto discuss super sets, drop sets, antagonist paired sets, blood flow restriction training, myo-reps, partial reps, and a lot more. Why would someone use one of these intensity techniques ? What is Alberto's ultimate super set for novices? What leads to skeletal muscle hypertrophy? Can blood flow restriction training make you mo…

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#205: Planning Predictable Peak Weeks 1:17:43

2+ y ago1:17:43

1:17:43

Brad, Alberto, and Eric discuss how they set up athletes' peak-week protocols. The coaches talk about which variables they manipulate, how they test various strategies, and the ideal peak-week scenario. How does peaking work physiologically? What percentage increase does Alberto think a good peak can give someone? How can stress affect one's peak? …

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#204: All About Nutrient Timing 1:19:25

2+ y ago1:19:25

1:19:25

Brad, Eric, and Jeff have an in-depth discussion about if and how the way we eat throughout the day affects fat loss, muscle growth, and lean body mass retention. Does eating more frequently stoke your metabolism? Is eating carbohydrates before your workout beneficial? How often should you consume protein throughout the day? If you utilize intermit…

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#203: The Unexpected Ways Bodybuilding Makes You Stronger 48:58

2+ y ago48:58

48:58

Alberto and Amanda have an intimate conversation about how bodybuilding has positively impacted their lives outside of their health and the way they look. What has Alberto's bodybuilding journey given him? What has Amanda's bodybuilding journey given her? Where did they first notice what they were learning through bodybuilding could be applied to o…

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#202: Developing Your Deload Strategy 1:14:57

2+ y ago1:14:57

1:14:57

Jeff, Brad, and Alberto have an in-depth conversation about deloading. They discuss the benefits of deloading and go through different ways you can set up your next deload. How do the coaches like to deload? What are some of the different ways they'll have their athletes deload? What do the coaches recommend not doing during a deload? How can you m…

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#201: Should You Take It To Failure? 1:05:47

2+ y ago1:05:47

1:05:47

Eric, Jeff, and Alberto discuss the research on as well as their experiences with training to failure. How is training to failure defined and studied in research? How does what the research suggests apply to most bodybuilders? In which situations is it beneficial to train to failure? In regard to hypertrophy, what is the difference between training…

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