#207: Periodization for Hypertrophy

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 training 30:52- Are there fundamental movements everyone should do? 38:57- Fun exercise modifications 54:06- 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)- ⁠https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters⁠ 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

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- Introduction 2:24- The lipostatic model, leptin, and the duel intervention point model 12:35- Is it possible to change your set point? 23:56- Modifying your environment 34:30- Capitalize on the time period you are motivated 38:45- 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 point 1:08:00- 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 be Selected Links From This Episode Nutrition Fundamentals For Lifters (Vault Course)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass 2023 International Olympic Committee’s (IOC) Consensus Statement On Relative Energy Deficiency In Sport (REDs)- https://bjsm.bmj.com/content/57/17/1073 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

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- Introduction 3:06- Scope of practice 7:13- Some of the most common issues Alberto sees and how he deals with them 27:30- The way we frame things is extremely important 29:46- Is the coping mechanism facilitative or debilitative 36:10- Clinical definitions 40:15- Research on tracking and physique checking on disordered eating and eating disorders 49:25- The influence of biology 57:43- Orthorexia 1:02:27- 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)- https://www.3dmjvault.com/courses/nutrition-fundamentals-for-lifters Minnesota Starvation Experiment- https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment Amanda’s Email- [email protected] Amanda’s Instagram- @rizo_amanda_ 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

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- Introduction 1:30- What Jeff has observed about his volume and absolute strength over his training career 8:01- 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 forced 32:08- Slower rep tempo vs. Faster rep tempo 47:44- 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 Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠ ------------------------------ 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

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- Introduction 8:20- There is a cost to cutting down to make a weight class early in your powerlifting career 20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older 29:28- Some of the first nutritional changes Alberto has his powerlifters make 44:54- Develop structure for how you eat throughout the day 48:51- Making weight 1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet 1:11:27- Key performance indicators ------------------------------ Selected Links From This Episode Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The Default Diet (Vault Course)- https://www.3dmjvault.com/courses/default-diet 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

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. Timestamps 0:00- Introduction 2:24- 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 onstage 35:35- 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 career 51:26- 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 Team 3DMJ’s Instagram Account- @team3dmj Team 3DMJ’s YouTube Channel- ⁠https://www.youtube.com/@Team3DMJ⁠ Team 3DMJ’s Twitter/X Account- @team3dmj Personalizing Your Program (Vault Course)- ⁠https://www.3dmjvault.com/courses/personalizing-your-program⁠ The Vault- ⁠https://www.3dmjvault.com/bundles/vip⁠ Pro Bodybuilder Case Study (Vault Course)- ⁠https://www.3dmjvault.com/courses/pro-bodybuilder-case-study⁠ The Recovery Diet (Vault Course)- ⁠https://www.3dmjvault.com/courses/the-recovery-diet⁠ 3DMJ’s Website- ⁠https://3dmusclejourney.com/⁠ 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

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 contamination really is. Timestamps 0:00- Introduction1:00- Steve’s training on the use and role of supplements in our diet6:57- What’s the harm of testing supplements?16:49- How supplements are or aren’t regulated19:57- Third-party-tested supplements27:26- Does the supplement improve the specific outcome you care about36:31- What are licensed ingredients?39:30- The supplements Eric and Steve take and recommend45:22- Mercury poisoning48:42- BCAAs54:55- Supplements are marketed as more important than they really are1:01:59- Protein spiking Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide 3DMJ Podcast Episode #158: Plant-Based Nutrition for Lifters- https://www.youtube.com/watch?v=2jDGAxY0APM Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Dietary Supplement and Food Contaminations and Their Implications for Doping Controls- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7466328/ Dietary Supplements as a Major Cause of Anti-doping Rule Violations- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8990797/ 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 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

Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our bodies to the extreme. The coaches share crazy things they have seen and had happen to them during prep. Timestamps 0:00- Introduction2:30- What happened when Jeff was vitamin K deficient during one of his preps19:55- A time when Jeff’s dedication and discipline were too extreme28:43- You can do everything right and still have issues36:26- Brad’s fears around prepping this year after not having prepped for 10 years46:02- Why Brad and Alberto want to prep this year57:51- Final thoughts Selected Links From This Episode The Physique Photo Guide (Vault Course)- https://www.3dmjvault.com/courses/physique-photo-guide The 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj

Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals. Timestamps 0:00- Introduction1:53- How to navigate food prepared by family when prepping8:46- The importance of a good setup20:41- Have the coaches ever been perfectly compliant with their plan for an entire prep?38:59- Things the coaches have seen that can lead to underreporting43:46- Working with someone who is serious, but not that serious52:46- Working with athletes who are overzealous1:03:18- Lowering volume1:06:32- Working with athletes who want to compete, but are afraid to because conditions aren’t perfect Selected Links From This Episode Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury 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

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. Timestamps 0:00- Introduction8:55- The more intrinsically rewarding you keep your bodybuilding the more likely you are to stick around26:21- The things bodybuilding helped the coaches figure out about themselves and correct38:31- Why Alberto wants to continue competing Selected Links From This Episode Injury Reduction & Management Q&A Collection (Vault Course)- https://www.3dmjvault.com/courses/injury 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/vipWatch our show on YouTube - https://www.youtube.com/team3dmj