#316: Maintenance Phases in Bodybuilding

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. Timestamps0:00- Introduction1:32- 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 EpisodeCoaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c&t=46sThanks 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. Timestamps0:00- Introduction1:39- 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 EpisodeCoaching 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 💪 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. Timestamps0:00- Introduction1:55- 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 perspectives56:18- 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 you1:11:07- “Autoregulation” and “intuitive training” are *not* the same thing 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

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. Timestamps0:00- 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 athletes19:08- 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 EpisodeCoaching 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 💪 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. Timestamps0:00- How Jeff is feeling 4 days out from his show2:43- The mindset you have to have to finish a bodybuilding prep15:04- Trust that the reward is coming and surrender to the process25:13- 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 lookSelected 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

The coaches discuss the pros and cons of training with machines versus free weights, what they prefer, and how the value of specific machines differs depending on what stage of your lifting career you are in. How did the coaches view and utilize machines when they first started lifting? What are the downsides of starting with free weights? Which squat pattern does Brian think puts on the most muscle? Why does training to failure on a machine-based squat pattern often feel less demanding than training to failure on a barbell-based squat pattern? What are commonly underdeveloped muscles on those who only train with machines and how to prevent those muscles from becoming underdeveloped? Why aren’t all machines created equal? The answers to these questions and many more are covered in this episode. Timestamps0:00- How the coaches viewed and utilized machines when they first started lifting 11:33- The argument against free weights & The argument against machines 35:27- The cost of biasing a muscle when performing a compound exercise 40:24- Learning how to use machines to work around injuries 46:09- The value of specific machines for intermediate versus advanced lifters 51:11- The coaches’ top free-weight highlights from their lifting careers 1:02:39- Some of the coaches’ favorite machines  Selected Links From This EpisodeCoaching 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 💪 GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brad, Eric, and Alberto answer seven audience-supplied nutrition and training questions. What are good strategies for hitting your protein goal if you’re in a gaining phase and your appetite is making it difficult for you to eat enough? Is it possible to grow your glutes without significantly growing your quads or hamstrings? At what point should you end a bulk? Is it possible to gain muscle eating at maintenance? Is it possible to gain muscle eating in a deficit? How do the coaches track their training when doing lengthened partials and drop sets? What is the best way to eat and track when you’re in situations where precise tracking isn’t possible? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction1:12- Strategies for hitting your protein goal in a gaining phase if your appetite is making it difficult for you to eat enough 11:11- Is it possible to grow your glutes without significantly growing your quads or hamstrings? 18:51- At what point do you pull the plug on a bulk? Is it based on a specific body fat percentage or do you wait until gym performance stalls out? 36:33- How do the coaches track their training when doing lengthened partials and drop sets? 46:25- Strategies for breaking through a plateau on an exercise & What to do if you get very strong on an exercise and start to become intimidated by the weight 56:50- What is the best way to eat and track when you’re in situations where precise tracking isn’t possible? Selected Links From This EpisodeCoaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Nutrition For Hypertrophy And Strength (Online Course)- https://www.3dmusclejourney.com/nutritionThanks 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, Alberto, and Brian discuss how common drugs and alcohol can negatively interfere with your bodybuilding goals and what you can do to minimize their negative effects. What are Brad’s experiences with smoking weed and nicotine? What does Brian’s and Alberto’s relationship with and use of nicotine look like? Would Alberto say quitting drinking has been worth it? Can someone drink alcohol and still get shredded? Does a small amount of alcohol provide any health benefits? How can you consume alcohol and still stay on track with your goals? What are the pros of recreational drugs and alcohol? How does marijuana use affect progress? When are good times to get off caffeine/preworkouts? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:23- Brad’s experiences with smoking weed and nicotine 5:10- Brian’s and Alberto’s relationship with and use of nicotine  11:34- Alcohol17:28- How to consume alcohol while still staying on track with your goals28:40- Myths about alcohol 35:10- How marijuana use affects progress 40:58- Caffeine & Preworkouts 55:07- Be careful what you take! 1:02:26- Final thoughts Selected Links From This EpisodeCoaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 3DMJ Podcast Episode #249: The Hidden Risks of Supplements- https://www.youtube.com/watch?v=0dxRo582uhMMonthly 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

Brian, Jeff, and Brad discuss how to build a good support system so you can maximize your rate of progress and have fun doing it. What is the origin story of 3D Muscle Journey? How do you communicate what you’re doing and what your goals are so that your support system knows how to support you? What are the benefits of sharing your bodybuilding journey versus bodybuilding in isolation? When prepping an athlete, what else do the coaches focus on besides getting them lean? How far in advance do the coaches recommend telling others that you’re prepping? Where are good places to meet like-minded bodybuilders? Why is a person’s support system such an influential factor in their success? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:37- How to communicate what you’re doing and what your goals are 6:30- Social media can be a good place to find community 10:48- The origin of 3D Muscle Journey 21:08- You also have to support the people in your support system 30:42- How far in advance the coaches recommend telling others that you’re prepping 37:11- Being able to do what you love doing for a long time 45:14- What Brian needs for support as an athlete 54:07- The benefits of living what you coach 1:06:23- The benefits of sharing your bodybuilding journey versus bodybuilding in isolation 1:09:54- Having a motivating gym atmosphere to help you get the most out of yourself 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

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. Timestamps0:00- Introduction2:21- 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- effort14:51- The beauty of a simple plan22:59- 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 reserve47:40- Build a positive relationship with training hard54:10- Get rid of the noise so you can identify what works for you59:11- Observe and be patient 1:03:54- Learn the fundamentals first and then build Selected Links From This EpisodeCoaching 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 💪 GET COACHING AND COURSES - ⁠⁠⁠⁠⁠⁠⁠⁠https://www.3dmusclejourney.com/⁠⁠⁠⁠⁠⁠⁠⁠Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj