#293: When to Bulk, Cut, or Maintain

Alberto, Jeff, Brad, and Brian go through a variety of scenarios discussing what they recommend doing in each one. How beneficial are aggressive bulks? What lessons did Alberto learn from his dreamer’s bulk? What are the coaches’ thoughts on conservative versus aggressive bulking? What is the recommended ratio of lean-gaining phases to fat-loss phases? Can you gain muscle eating at maintenance? What should you do if you gain too much weight? How does Alberto decide if someone is ready to run a fat-loss phase? When do the coaches have an athlete run a fat-loss phase in the offseason? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:50- Lessons Alberto learned from his dreamer’s bulk 5:26- The coaches’ advice for someone who is a late novice or early intermediate and is at 15-20% body fat 29:32- Those who should be more assertive with gaining weight 38:46- What to do if you gain too much weight 57:29- How Alberto decides if someone is ready to run a fat-loss phase 1:04:37- When do the coaches have an athlete run a fat-loss phase in the offseason?1:15:48- Other circumstances where it might be beneficial to run a fat-loss phase Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-studyMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks 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 what to do the night before and day of your bodybuilding competition to help ensure you look and feel your best onstage. What is the difference between water flat, sodium flat, and carb flat? How much time does Jeff want between the last meal an athlete eats and when they step onstage? If you are spilled on competition day, what can you do to fix it? What eating strategy leads to the fullest sharpest look for most people? How do the coaches analyze an athlete the night before their show to help ensure they peak well? Do the coaches prefer an athlete to be slightly spilled or slightly flat the night before their show? The answers to these questions and many many more are covered in this episode. Timestamps0:00- Introduction1:43- How Jeff likes to give his athletes feedback8:32- There is only so much you can do on show day23:39- What to do the night before your show to help ensure you look your best on show day 48:16- How the coaches coach their athletes on the day of their competition 56:58- Being hydrated on competition day is extremely important 1:07:27- Pumping up & Stage presence1:17:09- Advice for if you start getting in your head or down on yourself backstage 1:20:50- What to do with and how much weight to give the judges’ feedback Selected Links From This EpisodeThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipThanks 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, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more advanced you become, do you require larger surpluses, or do you benefit just as much if not more from a smaller surplus? How do the coaches recommend setting up your training split? How do you find your ideal off-season body weight? How do the coaches choose which exercises they are going to include in their program? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:48- Make sure you fully recover & Planning your off-season 11:53- The coaches’ advice if you’re feeling burned-out on training after the end of your contest prep 22:49- Identifying which body parts you need to work on & Building your training split 36:34- Managing your rate of gain & Finding your off-season body weight 49:53- If you’ve gained “too much” body fat, that is the best time to go to the gym 54:11- Programming strategies for bringing up weak body parts 1:03:07- How the coaches choose their exercises and how they help their athletes choose1:12:53- Work hard Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-dietBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-designThanks 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

Alberto, Brad, and Brian answer audience-supplied questions about using straps vs. a mixed grip, starting a diet more aggressively vs. more conservatively, warming up, refeeds, training with only dumbbells, and a lot more. Can deadlifting with a mixed grip create muscular imbalances and/or lead to injury? At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40? Why is it good to take a defensive approach when prepping? How many warm-up sets should you do for your heavier compound exercises? The answers to these questions and more are covered in this episode. Timestamps0:00- Introduction3:02- Can deadlifting with a mixed grip create muscular imbalances? What are the coaches’ thoughts on using straps versus a mixed grip?7:24- At what age do most bodybuilders hit their max size? What are some strategies for putting on more muscle if you’re over 40? 19:35- If your goal is to lose 1 lb. per week, should you immediately decrease your intake by 500 calories per day or should you start with a smaller reduction and slowly decrease your intake? 30:57- If you reduce the number of days you train per week, do you still need to deload? 36:29- How do you know when you need a refeed? 50:15- How many warm-up sets should you do for your heavier compound exercises? 1:00:10- If fruit and vegetables make you bloated, is it really that bad to have a low intake of them? 1:04:47- Do the coaches think it’s possible to keep progressing training only with dumbbells at home 80% of the time? If the coaches only had dumbbells, what exercises would they do for their lower body? Selected Links From This EpisodeTeam Instagram Account- @team3dmjTeam YouTube Channel- https://www.youtube.com/@Team3DMJCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching How I Work Up To A Top Set On Squats (Coach Brad)- https://www.youtube.com/watch?v=uThAaqOJ6gMHow To Warm Up For Lifting Weights- https://www.youtube.com/watch?v=8IdUJ2coLOcMonthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/massThanks 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, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread your calories out throughout the day? What are some of the coaches’ best hunger hacks? What should you do about your trigger foods? What is the difference between physical hunger, emotional hunger, and social hunger? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:15- Reframing strategies for managing hunger 18:04- How Brad manages his appetite during prep21:24- 3 types of hunger25:08- Trigger foods 37:17- Limiting accessibility, setting up a good routine, and limiting your choices 48:25- Eliminating wasted motion55:11- The panic of starvation59:43- Keep yourself busy 1:03:26- Preventing binges and what to do after  Selected Links From This EpisodeHunger Hacks That Helped Me Finish 15 Contest Preps- https://www.youtube.com/watch?v=qDglTTtv8WMThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipMacros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-mealsThe Muscle & Strength Pyramids- https://3dmusclejourney.com/pyramidsThanks 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

The happier you are, the better off your bodybuilding is going to be. Brian, Brad, Jeff, and Alberto discuss how to balance bodybuilding with the rest of your life, times they got the balance wrong, and how to avoid common pitfalls that can come from living a bodybuilding lifestyle. What can you do to get more comfortable eating in social settings? What are some cringe moments the coaches had when they put bodybuilding ahead of more important things in life? What is the law of diminishing returns when it comes to eating? How can you celebrate a special day or special event during prep while still staying on track with your goals? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction2:11- Times when the coaches *weren’t* doing a good job of balancing bodybuilding with the rest of their life 26:15- How to avoid pitfalls that are common with a bodybuilding lifestyle 30:04- Exposing yourself to the discomfort 36:58- Being pliable with your training 45:39- What is the most common friction you have? 52:17- Strategies for getting better at eating in social settings 1:11:36- The gym is a great place to make friends Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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

Alberto, Brian, Brad, and Jeff discuss why it’s important to track your training, who should track their training, and what details to track based on your experience level. What issues can happen when someone is too focused on beating the logbook? Do the coaches ever have an athlete track volume load or is that a thing of the past? What are the coaches’ thoughts on decreasing load to work on technique? How can increasing load too quickly result in a reduced stimulus? How can reducing loads during prep potentially lead to more muscle retention? What recommendation do the coaches have for those who don’t like tracking their training? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:25- Did the coaches track their training when they first started lifting?19:51- Who should track? When should they track? Why should they track?33:50- Things *not* worth tracking42:10- Film yourself lifting and study your technique 57:24- How long to stay with a certain load before increasing 1:02:30- Misunderstanding what progressive overload really is 1:09:43- Increasing load too quickly can result in a reduced stimulus Selected Links From This EpisodeThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-designHow I Rest Between Sets For Maximum Performance | Pragmatic Bodybuilding w/ Jeff Alberts- https://www.youtube.com/watch?v=M9hYzI_c6RkThanks 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, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How necessary are mini-cuts? How long should a mini-cut last and how lean should someone be by the end of one? In what ways are a contest prep and general fat-loss phase similar? The answers to these questions and many more are covered in this episode.Timestamps0:00- Introduction1:09- How Alberto’s diet is different now that he’s started prepping 5:26- Factors that influence pacing 18:33- Where the concept of contest prep positioning came from 23:24- You have to look at your own history 31:08- The benefits of taking a phasic approach to fat loss38:35- How necessary are mini-cuts? 58:43- Mini-cut methods and length 1:02:56- Desired rate of loss during a mini-cut 1:13:28- Appropriately pacing your prep 1:18:09- Make sure to think about your health and the long term Selected Links From This EpisodePrep Positioning (Vault Course)- https://www.3dmjvault.com/courses/prep-positioningCoaching 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 💪 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

Alberto, Jeff, Brad, and Brian discuss all the costs (financial, time, health, etc.) to consider when planning a contest prep. What are the financial costs associated with prepping for and competing in a bodybuilding show? What is the coaches’ order of operations in terms of when to purchase what over the course of a contest prep? Why do the coaches recommend waiting to sign up for the show you’re planning on competing in? When is a good time to schedule your polygraph test and tan? What costs other than money come with dedicating yourself to the sport of bodybuilding? How do the coaches pick what shows they are going to compete in and how do they help their athletes choose shows? The answers to these questions and many more are covered in this episode. Timestamps0:00- The financial cost of prepping and competing 11:51- The cost of coaching 17:05- The coaches’ order of operations in terms of when to purchase what over the course of a contest prep 24:46- When to pay the entry fee, schedule your polygraph test, and schedule your tan 28:48- Make sure to research the show you are thinking about competing in 31:15- Various costs and fees associated with competing 38:03- How the coaches pick what shows they’re going to compete in and how they help their athletes choose shows 50:25- Bodybuilding doesn’t always make sense financially and that’s okay 53:05- Costs other than money that come with dedicating yourself to the sport of bodybuilding59:30- Prepping gets easier the more you do it Selected Links From This EpisodeThe 3DMJ Vault- https://www.3dmjvault.com/bundles/vipThanks 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

Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you aim to get when performing lengthened partials? What are some different ways you can track your back training when performing partial reps? The answers to these questions and many more are covered in this episode.Timestamps0:00- How Alberto made such big improvements in his back last offseason6:50- Why training your back requires a bit more strategy than other muscle groups13:10- Volume & Frequency 32:02- Quality over quantity 35:53- Alberto’s aha moment 41:12- Mistaking an absence of evidence for evidence of absence/Clinging too tightly to research50:20- Why some people can get more lengthened partial reps than others57:51- Strategies to make your back training more effective1:01:07- Experiment! 1:07:47- Different ways to track your back training when doing partial reps Selected Links From This EpisodeBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-designCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching 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