#307: Do I Have to Learn Programming to Get Jacked?

30/4/2026

3D Muscle Journey

0:00

1:07:34

Brian, Alberto, and Jeff discuss how much you need to know about programming in order to make continued progress. What did the coaches focus on when they first started lifting? How important is effort for making progress? What is more important, working hard or a more optimal program? What advice to the coaches have for novice lifters when it comes to how to go about their training? What movement patterns do the coaches want their athletes to become proficient at? When is an appropriate time for someone to start dialing in their reps in reserve? What are some common flaws the coaches see in people’s programs? What do the coaches recommend doing before making an adjustment to your program? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:21- What did the coaches focus on when they first started lifting?

12:09- A C- program with A+ effort will take you further than an A+ program with C- effort

14:51- The beauty of a simple plan

22:59- Start with a balanced program

28:18- Audit your exercises that are the most fatiguing before determining volume

31:25- Movement patterns the coaches want their athletes to become proficient at

39:30- When the coaches think it’s an appropriate time for someone to start dialing in their reps in reserve

47:40- Build a positive relationship with training hard

54:10- Get rid of the noise so you can identify what works for you

59:11- Observe and be patient