Jeff, Eric, and Brian share their perspectives on supplements, what they are currently taking, and advice for those who want to optimize all the variables in order to maximize progress. What were the coaches’ first experiences with supplements? What creates the placebo effect? What actually causes a pump? What is the “supplement treadmill”? Which supplements actually work? Why is it important to have realistic expectations for the supplements you choose to take? If you’re supplementing with creatine but you don’t feel it working, does that mean it’s not working? What are the risks that come with taking a lot of supplements? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

4:26- The changing perspective on supplements in the natural-bodybuilding community

9:55- Jeff’s first experience with supplements

23:34- Brian’s first experience with supplements and how his perspective on supplements has evolved over time

32:21- How powerful the placebo effect and groupthink can be

43:16- The supplements Jeff currently takes

46:19- Having realistic expectations for the supplements you choose to take

52:29- The supplements Eric is currently taking

56:24- The risks of taking a lot of supplements

1:06:56- Remember to keep supplements in perspective

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Nutrition For Hypertrophy & Strength (Online Course)- https://www.3dmusclejourney.com/nutrition

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

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

Alberto and Brian discuss how athletes commonly feel after their bodybuilding season is over and what you can do to get back to feeling like yourself as soon as possible. What are some strategies to help minimize post-season blues? How normal is it to not feel like yourself physiologically after prep is over? What is the thing that most lets Brian know how recovered he is? Why do the coaches want their athletes to have other things going on while they’re prepping? What frequently stops people from gaining the weight they know they probably need to gain? Why don’t the coaches recommend reverse dieting at a slow pace after your season is over? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:44- The coaches’ first preps

11:39- How normal is it to not feel like yourself physiologically after prep is over?

21:32- The redistribution of body fat when you first start gaining weight after prep

22:44- Expect to overshoot

31:56- Post-season blues

40:32- Why gaining weight after your season is over is so important and framing to help make gaining weight easier

53:24- There is an element of experience to getting shredded

1:01:26- Additional tips

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season

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

Alberto, Jeff, and Brad discuss what the mind-muscle connection is, how important it is for muscle growth, who can benefit the most from focusing on it, and what you can focus on instead. Does the speed of your reps matter? Why is Jeff intentional about maintaining control of the weight when he’s lifting? What are the coaches’ thoughts on stricter reps versus less-strict reps? What do the coaches think about when they’re training and the intensity of the burning sensation is building? What can you think about so that your sessions don’t feel like you’re just checking things off a list? What are some signs that an exercise is a good fit for you? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Proprioception vs. Mind-muscle connection

9:48- Why Jeff is intentional about maintaining control of the weight when he’s lifting

19:15- Stricter reps vs. Less-strict reps

30:24- More examples of how focusing too much on the mind-muscle connection can be misleading

36:47- What the coaches think about when they’re training and the intensity of the burning sensation is building

50:09- Visualization, intraset focus, and background noise

53:40- The adjustments Brad made to his back training which have led to a more muscular back

59:24- Signs that an exercise is a good fit for you

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

Strength Training Anatomy (Third Edition)- https://www.amazon.com/dp/0736092269?lv=shuf&channelId=500&plpRedirect=mhFallback

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

Brian, Alberto, and Brad discuss the benefits of maintenance phases, why they are sometimes superior to gaining phases, and what to consider when setting your rate-of-weight-gain goal. Why do the coaches program less intentional surpluses than they used to? What is the difference between weight maintenance and progress maintenance? Are DEXA scans helpful for programming? How do elite powerlifters put on muscle while minimizing fat gain? If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? Do the coaches ever have athletes do dreamer bulks anymore? In what situations do the coaches tend to program an intentional surplus instead of a maintenance phase? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:32- Why the coaches program less intentional surpluses than they used to

13:43- Weight maintenance vs. Progress Maintenance

19:50- When setting up a gaining phase, consider the profit margin

30:21- If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload?

34:34- Do the coaches ever have athletes do dreamer bulks anymore?

39:00- Situations where the coaches program an intentional surplus

48:53- Are DEXA scans (and other methods that estimate body composition) helpful for programming?

58:33- The behavioral aspects and usefulness of maintenance phases

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season

3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c&t=46s

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

Jeff, Brian, and Brad discuss how a person’s identity as a bodybuilder can change across their training career, why it’s important to see yourself as more than just a bodybuilder, and how having a limited identity can ultimately hold you back. What was Jeff’s relationship with bodybuilding like when he was in his 20s and why does he consider it “ugly”? What did Brad’s life look like when he was too obsessed with bodybuilding? What advice would Brian give his 16-year-old self? How can a person’s identity interfere with them being able to tone things down and have a more balanced approach? How can being hardcore actually be a symptom of being insecure? Why is it important to not tie your identity to a particular type of training? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:39- Who is Jeff without bodybuilding?

13:02- The time in Brad’s life when he was too obsessed with bodybuilding

17:52- What Brian would tell his 16-year-old self

23:31- How a person’s identity can interfere with toning things down and taking a more balanced approach

35:53- Brad’s equalizer analogy

42:36- Sometimes you just need a break from bodybuilding

46:15- Don’t tie your identity to a particular type of training

49:02- How Jeff wears his different hats and how he views bodybuilding as a vessel

55:54- Do the coaches think bodybuilding attracts people with bigger egos, or do they think it attracts people who want to feel better about themself?

1:01:03- Strive for excellence not perfection

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

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

Alberto, Eric, and Jeff discuss autoregulating your training while dieting and how learning to autoregulate your training is vital if you want to get the most out of yourself. How do the coaches help their athletes develop the skill of being able to autoregulate their training? How can a person’s personality influence the way they autoregulate their training? How necessary are deloads? How has Eric’s opinion on deload frequency changed? Can a person develop more grit? Why is it beneficial to expose yourself to lifters who have different perspectives than you? What is the best training split? What was Alberto’s biggest lesson from his last prep? Why are “autoregulation” and “intuitive training” *not* the same thing? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:55- How the way Alberto autoregulates his training changes when he’s prepping

7:44- Jeff’s advice for beginner, intermediate, and advanced lifters

16:47- Longer-term patterns Eric has identified in his training

23:38- How Alberto helps his athletes develop the skill of being able to autoregulate their training

30:36- How Jeff helps his athletes develop the skill of being able to autoregulate their training

38:40- How Eric’s opinion on deload frequency has changed

46:31- How Eric helps his athletes develop the skill of being able to autoregulate their training

51:46- Purposely expose yourself to different perspectives

56:18- The value of good coaching

1:02:34- It’s scary to stop doing what you’ve seen success with

1:08:45- Work with your body versus trying to make it submit to you

1:11:07- “Autoregulation” and “intuitive training” are *not* the same thing

Selected Links From This Episode

Coaching 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

Brad, Brian, and Alberto discuss the details that actually matter for fat loss, so you can create an eating routine that works well for you and your schedule. How many times per day do the coaches recommend eating? Does the number of times you eat per day influence your metabolic rate? Do you have to distribute your protein evenly throughout the day? What are the coaches’ thoughts on and what is the effectiveness of intermittent fasting? What are 48-hour feeding windows and how can you use them? What advice do the coaches have around pre workout nutrition? What nutritional details matter more when you’re super lean? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How Brad ate during prep when he used to work graveyard shifts and how he could have done it better

14:27- Meal-timing recommendations for drug-free athletes

19:08- Protein-distribution recommendations during prep

30:17- Adherence really is the base of the pyramid

34:22- The downsides of always micromanaging your nutrition

49:43- 48-hour feeding windows

55:49- Pre-workout nutrition

1:03:01- The nutritional details that matter more when you’re super lean

Selected Links From This Episode

Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass

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

Brad, Jeff, and Brian discuss the mindset an athlete needs to have to successfully complete a bodybuilding prep and to feel good about the end results, whatever they are. What motivates the coaches to continue to execute when things get hard? How does Jeff utilize comparison to make prep feel easier? Why does getting weaker not necessarily mean you’re losing muscle? Why is training in higher rep ranges when you’re depleted maybe not the best idea? Should you proactively change your training when you start prep? What is Brad’s advice on what to do to help you feel better during those times you don’t feel good about the way you look? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How Jeff is feeling 4 days out from his show

2:43- The mindset you have to have to finish a bodybuilding prep

15:04- Trust that the reward is coming and surrender to the process

25:13- The feeling of knowing you did everything you could

29:03- How to handle the parts of prep when you don’t feel like you look good

36:51- Don’t make winning the most important thing

45:32- Why Jeff views bodybuilding as more of an art than a sport

47:16- Tips on training during prep

57:13- How Brad’s focus on effort has lowered his stress around the numbers when it comes to his training

1:00:52- A loss of performance is *normal* during prep and what to do if that’s making your training not enjoyable

1:06:50- Brad’s advice on what you can do to help you feel better during those times you don’t feel good about the way you look

Selected Links From This Episode

Coaching 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