#296: How Much Consistency Is Required for Progress?
27 Nov 2025
Contributed by Lukas
Jeff, Brian, Alberto, and Brad discuss the underrated and underleveraged role of consistency in the ...
#295: Why Do You Stay Natural?
13 Nov 2025
Contributed by Lukas
Alberto, Jeff, and Brian share why they have chosen to stay natural, why they are glad they have, an...
#294: The Biggest Mistakes Among Intermediate Bodybuilders
30 Oct 2025
Contributed by Lukas
Jeff, Alberto, Brian, and Brad share their wisdom, experiences, traps they’ve fallen for, and comm...
#293: When to Bulk, Cut, or Maintain
16 Oct 2025
Contributed by Lukas
Alberto, Jeff, Brad, and Brian go through a variety of scenarios discussing what they recommend doin...
#292: Competition Day Coaching
02 Oct 2025
Contributed by Lukas
Brian, Jeff, and Brad discuss what to do the night before and day of your bodybuilding competition t...
#291: Optimizing Your Off-Season
18 Sep 2025
Contributed by Lukas
Brian, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the m...
#290: Q&A Session 29
04 Sep 2025
Contributed by Lukas
Alberto, Brad, and Brian answer audience-supplied questions about using straps vs. a mixed grip, sta...
#289: How to Beat Cravings, Hunger, and Lethargy
21 Aug 2025
Contributed by Lukas
Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strateg...
#288: Bodybuilding With a Social Life
07 Aug 2025
Contributed by Lukas
The happier you are, the better off your bodybuilding is going to be. Brian, Brad, Jeff, and Alberto...
#287: Intuitively Tracking Your Training
24 Jul 2025
Contributed by Lukas
Alberto, Brian, Brad, and Jeff discuss why it’s important to track your training, who should track...
#286: The Ideal Pace for Fat Loss
10 Jul 2025
Contributed by Lukas
Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals...
#285: The True Cost of Contest Prep
26 Jun 2025
Contributed by Lukas
Alberto, Jeff, Brad, and Brian discuss all the costs (financial, time, health, etc.) to consider whe...
#284: How To Build Your Back
12 Jun 2025
Contributed by Lukas
Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back trai...
#283: Is Your Obsession With Clean Eating Holding You Back?
29 May 2025
Contributed by Lukas
Alberto, Steve, and Brian discuss what orthorexic behaviors can look like in bodybuilders and how th...
#282: The Importance Of Mind Muscle Connection
15 May 2025
Contributed by Lukas
Eric, Jeff, and Brian discuss the intersection between effort, mind muscle connection, and biomechan...
#281: You Need Better Progress Pics
01 May 2025
Contributed by Lukas
Brian, Alberto, and Brad discuss the importance of progress pictures, how to take them, how often to...
#280: Q&A Session 28
17 Apr 2025
Contributed by Lukas
Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus...
#279: Post Competition Assessments
03 Apr 2025
Contributed by Lukas
Eric, Alberto, and Jeff discuss how they review an athlete’s season with the athlete to help them ...
#278: The Art Of Fatigue Management
20 Mar 2025
Contributed by Lukas
Brad, Jeff, and Brian discuss the unavoidable side effect of generating fatigue, the current fear of...
#277: Stretching For Hypertrophy & Performance
06 Mar 2025
Contributed by Lukas
The big question…Is long-duration static stretching redundant if someone is already resistance tra...
#276: How To Travel & Keep Your Gains
20 Feb 2025
Contributed by Lukas
Jeff, Alberto, and Brian share how they eat and train when traveling, both during prep and in the of...
#275: Why You Should Gamify Your Gains
06 Feb 2025
Contributed by Lukas
Brian, Alberto, and Brad discuss the benefits of making your training fun and a bunch of different t...
#274: Gut Health & Fat Loss
23 Jan 2025
Contributed by Lukas
Eric and Steve discuss how our food choices affect our weight, digestive system, and how we feel. Th...
#273: Are You Progressing?
09 Jan 2025
Contributed by Lukas
Alberto, Eric, and Jeff discuss how to know if you are progressing at a good rate for your genetics ...
#272: Tackling The Mental Isolation of Bodybuilding
26 Dec 2024
Contributed by Lukas
Brad, Jeff, and Brian talk about times they felt and still feel isolated and misunderstood during th...
#271: How We Train Arms & Delts
12 Dec 2024
Contributed by Lukas
Brian, Nick, and Brad discuss how to grow your arms and delts while keeping your joints pain-free an...
#270: Q&A Session 27
28 Nov 2024
Contributed by Lukas
Andrea, Brian, and Alberto host an audience-supplied Q&A session. Topics range from programming,...
#269: Train & Diet For Your Competitive Division
14 Nov 2024
Contributed by Lukas
Brian and Alberto share their thoughts on and benefits of the newer divisions that have come into th...
#268: Rest Periods, Rest Days, and Double Days
31 Oct 2024
Contributed by Lukas
Brad, Eric, and Jeff discuss different strategies you can use to help you find the sweet spot betwee...
#267: Cardio Programming For Physique Sport
17 Oct 2024
Contributed by Lukas
Brad, Jeff, and Brian discuss when, how, and why they program cardio for themselves and their athlet...
#266: How Much Does Genetics Matter?
03 Oct 2024
Contributed by Lukas
Brad and Jeff discuss the physical and mental characteristics of a successful bodybuilder, how to ma...
#265: How & When To Adjust Your Diet
19 Sep 2024
Contributed by Lukas
Brian, Steve, and Alberto discuss when and what criteria need to be met to make a dietary adjustment...
#264: The Best Male Bodybuilder Of All Time?
05 Sep 2024
Contributed by Lukas
Alberto, Brian, and Eric have a spirited debate about who they each think are the top 5 natural male...
#263: Why Is Gaining So Hard?
22 Aug 2024
Contributed by Lukas
Alberto, Jeff, and Nick discuss the struggles with gaining weight in the offseason, finding your ide...
#262: Is Powerbuilding A Compromise?
08 Aug 2024
Contributed by Lukas
Eric, Brad, and Brian discuss methods dual athletes can use to maximize their competitiveness in bot...
#261: How To Act Right During Prep
25 Jul 2024
Contributed by Lukas
Brad and Alberto go into detail about what to expect when prepping for a bodybuilding competition, t...
#260: Q&A Session 26
11 Jul 2024
Contributed by Lukas
Andrea, Brad, and Brian host an audience-supplied Q and A session covering a wide range of interesti...
#259: How Our Hypertrophy Programming Has Changed
27 Jun 2024
Contributed by Lukas
Eric, Jeff, and Alberto discuss how they program their own and their athletes’ training differentl...
#258: Dads Who Lift
13 Jun 2024
Contributed by Lukas
Nick, Jeff, Brian, and Alberto discuss how to manage your athletic and lifting goals while still bei...
#257: You Could Be Tracking The Wrong Nutrition Data
30 May 2024
Contributed by Lukas
Eric, Steve, and Brad have a unique conversation about tracking and bringing mindfulness to a behavi...
#256: Is Using RPE Worth It?
16 May 2024
Contributed by Lukas
Jeff, Brian, and Brad discuss training to failure, RPE-based programming, and percentage-based progr...
#255: How To Leg Day
02 May 2024
Contributed by Lukas
Nick, Alberto, and Brad discuss the necessity (or lack of) of specific exercises for maximizing the ...
#254: Is Your Body Fat Set Point Holding You Back?
18 Apr 2024
Contributed by Lukas
Brian and Eric address many common questions and misunderstandings around body fat set points. Is it...
#253: Is Bodybuilding An Eating Disorder?
04 Apr 2024
Contributed by Lukas
Amanda, Alberto, and Eric discuss disordered eating, eating disorders, body-image concerns, and how ...
#252: The Big Volume Debate
21 Mar 2024
Contributed by Lukas
Brad, Jeff, and Brian discuss what the ultimate goal of a person’s training should be if their pri...
#251: Modern Powerlifting Nutrition
07 Mar 2024
Contributed by Lukas
Eric, Alberto, and Brad discuss the things they feel every powerlifter who wants to be successful ne...
#250: Q&A Session 25
22 Feb 2024
Contributed by Lukas
Andrea, Brian, and Jeff conduct an audience-supplied Q and A session. Topics include maximizing musc...
#249: The Hidden Risks of Supplements
08 Feb 2024
Contributed by Lukas
In this eye-opening episode, Eric and Steve do a deep dive on the risks of testing new supplements, ...
#248: The Extreme Side Effects of Contest Prep
25 Jan 2024
Contributed by Lukas
Brad, Alberto, and Jeff discuss the weird and sometimes scary things that happen when we push our bo...
#247: Why Do I Keep Cheating On My Plan?
11 Jan 2024
Contributed by Lukas
Brian, Jeff, and Brad discuss how to be compliant with your plan so you can achieve your goals. Tim...
#246: What You Actually Need From Bodybuilding
28 Dec 2023
Contributed by Lukas
Jeff and Alberto discuss how they’ve helped and pushed each other, how they go about their bodybui...
#245: 3 Pro Bodybuilders: 1 Year Out
14 Dec 2023
Contributed by Lukas
Brian, Brad, and Alberto discuss why getting yourself in a good position to prep is so important, wh...
#244: Your Default Diet
30 Nov 2023
Contributed by Lukas
Brad, Eric, and Alberto discuss how as a bodybuilder becomes more ingrained in the bodybuilding life...
#243: All About Range Of Motion
16 Nov 2023
Contributed by Lukas
Eric, Brian, and Nick have an in-depth discussion about purposefully altering range of motion to get...
#242: Improving As An Advanced Athlete
02 Nov 2023
Contributed by Lukas
Jeff and Eric discuss what they have had to do to continue to improve their physiques as advanced at...
#241: What’s Our Coaching Style?
19 Oct 2023
Contributed by Lukas
Jeff and Alberto discuss common and unique scenarios they see when working with athletes. The coache...
#240: Q&A Session 24
05 Oct 2023
Contributed by Lukas
Andrea, Brian, and Eric conduct an audience-supplied Q and A session. Question topics range from sup...
#239: How To Build Your Meal Plan
21 Sep 2023
Contributed by Lukas
Jeff, Alberto, and Steve discuss the benefits of having a plan, how they put together their weekly e...
#238: Cutting Weight For Powerlifting
07 Sep 2023
Contributed by Lukas
Brad, Brian, and Eric discuss who should and shouldn't cut weight for a meet, how to plan out yo...
#237: What Competitors Can Learn From Non-Competitors
24 Aug 2023
Contributed by Lukas
Brian, Jeff, and Alberto discuss the things competitive bodybuilders and recreational bodybuilders c...
#236: Post Contest Blues
10 Aug 2023
Contributed by Lukas
Eric, Brad, and Amanda go over what post-contest blues are, why they happen, and what you can do abo...
#235: Do This Before You Prep
27 Jul 2023
Contributed by Lukas
Alberto, Brad, and Brian discuss the things they think an athlete needs to know and have done before...
#234: When Is Your Bodybuilding Career Over?
13 Jul 2023
Contributed by Lukas
Brian, Jeff, and Alberto discuss the end of one's competitive bodybuilding career, why someone m...
#233: Is Inefficient Training Holding You Back?
29 Jun 2023
Contributed by Lukas
Brad, Jeff, and Nick discuss the benefits of making your training more efficient and how to do so. T...
#232: Powerlifting: Beyond The Big 3
15 Jun 2023
Contributed by Lukas
Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how i...
#231: Keeping Your Cool On Show Day
01 Jun 2023
Contributed by Lukas
Jeff, Brad, and Alberto discuss everything you need to do and think about the day before and day of ...
#230: Q&A Session 23
18 May 2023
Contributed by Lukas
Andrea, Brian, and Alberto host an audience-supplied Q and A session. Topics discussed include train...
#229: What To Do When You “Mess Up” Your Diet
04 May 2023
Contributed by Lukas
Alberto, Steve, and Eric talk about what causes overeating, how you can help prevent it, and what to...
#228: Becoming A Self-Aware Competitor
20 Apr 2023
Contributed by Lukas
Amanda, Brian, and Brad discuss the anxieties and stresses that go along with competing. Timestamps ...
#227: Should You Train At Long Muscle Lengths?
06 Apr 2023
Contributed by Lukas
Alberto, Nick, and Eric discuss the current hot topic of choosing exercises that challenge your musc...
#226: When To Suck It Up
23 Mar 2023
Contributed by Lukas
Sometimes you have to go there and sometimes it's smart not to. How do you know when to do what?...
#225: Revisiting Rep Ranges
09 Mar 2023
Contributed by Lukas
Brian and Eric have an in-depth discussion about rep ranges. They discuss what the research says, th...
#224: How To Avoid Coaching Plateaus
23 Feb 2023
Contributed by Lukas
Alberto, Jeff, and Brad discuss how they have evolved as coaches. What they do differently than they...
#223: What Matters More Than Macros?
09 Feb 2023
Contributed by Lukas
Steve, Eric, and Brian discuss the benefits of not having specific carbohydrate and fat targets, as ...
#222: How To Run A Surplus
26 Jan 2023
Contributed by Lukas
Brad, Alberto, and Brian discuss the role of nutrition in building muscle. Timestamps 0:00- Introdu...
#221: Adjusting Training As You Advance
12 Jan 2023
Contributed by Lukas
Nick, Brad, and Jeff discuss modifying your training to fit your life as it changes, as you age, and...
#220: Q&A Session 22
29 Dec 2022
Contributed by Lukas
Andrea, Brian, and Eric conduct an audience-supplied Q&A session. 15 questions spanning everythi...
#219: Are You Training Too Much?
15 Dec 2022
Contributed by Lukas
Brian, Brad, and Alberto discuss how they have adjusted their volume throughout their lifting career...
#218: Take the Plunge and Prep
01 Dec 2022
Contributed by Lukas
Amanda, Brad, and Alberto discuss the benefits of competing and why sometimes you just have to go fo...
#217: 3DMJ Origins: Brian Minor
17 Nov 2022
Contributed by Lukas
Today's episode is all about 3DMJ's newest coach, Brian Minor. How did Brian get into lifting? How d...
#216: How To Eat Out
03 Nov 2022
Contributed by Lukas
Steve, Alberto, and Jeff discuss why they recommend *not* cutting out food from restaurants and othe...
#215: Are Diet Breaks Worth It?
20 Oct 2022
Contributed by Lukas
Brian, Jeff, and Eric discuss the benefits of diet breaks, what the research says about diet breaks,...
#214: An Honest Examination of Genetics
06 Oct 2022
Contributed by Lukas
Nick, Jeff, and Alberto discuss the role of genetics in recovery, fat loss, muscle growth, persevera...
#213: How I Wish I Would Have Started
22 Sep 2022
Contributed by Lukas
Brian, Alberto, and Jeff discuss what they did well and what they wish they'd done differently when ...
#212: Overcoming Information Overload
08 Sep 2022
Contributed by Lukas
Eric, Jeff, and Amanda discuss how to navigate the overwhelming amount of health and fitness related...
#211: Recalibration Throughout Your Athletic Career
25 Aug 2022
Contributed by Lukas
Brian, Brad, Nick, and Steve go through a series of checkpoints and scenarios that help you reevalua...
#210: Q&A Session 21
11 Aug 2022
Contributed by Lukas
Brad, Jeff, and Steve conduct an audience-supplied Q&A session. Topics covered include: programming,...
#209: Overcoming Burnout and Motivation Plateaus
28 Jul 2022
Contributed by Lukas
Brad, Alberto, and 3D Muscle Journey's new coach, Brian Minor, discuss training burnout and what you...
#208: Fat Storage, Fat Manipulation, Fat Holding Patterns
14 Jul 2022
Contributed by Lukas
Jeff, Steve, and Alberto discuss how people store fat in different places, how this affects the look...
#207: Periodization for Hypertrophy
30 Jun 2022
Contributed by Lukas
Nick and Eric discuss what the research says about periodization for hypertrophy, why it's misleadin...
#206: Advanced Training Techniques
16 Jun 2022
Contributed by Lukas
Eric, Nick, and Alberto discuss super sets, drop sets, antagonist paired sets, blood flow restrictio...
#205: Planning Predictable Peak Weeks
02 Jun 2022
Contributed by Lukas
Brad, Alberto, and Eric discuss how they set up athletes' peak-week protocols. The coaches talk abou...
#204: All About Nutrient Timing
19 May 2022
Contributed by Lukas
Brad, Eric, and Jeff have an in-depth discussion about if and how the way we eat throughout the day ...
#203: The Unexpected Ways Bodybuilding Makes You Stronger
05 May 2022
Contributed by Lukas
Alberto and Amanda have an intimate conversation about how bodybuilding has positively impacted thei...
#202: Developing Your Deload Strategy
21 Apr 2022
Contributed by Lukas
Jeff, Brad, and Alberto have an in-depth conversation about deloading. They discuss the benefits of ...
#201: Should You Take It To Failure?
07 Apr 2022
Contributed by Lukas
Eric, Jeff, and Alberto discuss the research on as well as their experiences with training to failur...
#200: Q&A Session 20
24 Mar 2022
Contributed by Lukas
Andrea, Brad, and Eric conduct an audience-supplied Q&A session. Topics include: programming, compet...
#199: Upgrading Your Bodybuilding Diet
10 Mar 2022
Contributed by Lukas
Steve, Brad, and Alberto discuss different eating habits and offer suggestions for how to improve th...
#198: Upgrade Your Gaining Game
24 Feb 2022
Contributed by Lukas
Brad, Jeff, and Alberto talk about the necessity of gaining weight for maximizing your physique. Why...
#197: Weight Loss, Perfection, and Flexible Dieting with The MASS Reviewers
10 Feb 2022
Contributed by Lukas
This episode is quite the treat, it contains three audio roundtable discussions from The MASS resear...