3D Muscle Journey
Episodes
#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 the effectiveness, enjoyment, and sustainability of ...
#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 is gaining weight so important? What are the coac...
#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 research review. MASS (Monthly Applications in Strength ...
#196: Why You Should Just Keep Lifting
27 Jan 2022
Contributed by Lukas
Nick, Brad, and Jeff talk about why they continue to train even though the rate they progress is significantly slower than it used to be and why they'...
#195: Is Natural Bodybuilding Viable?
13 Jan 2022
Contributed by Lukas
Alberto and Eric discuss the path of natural bodybuilding and how it's a real option for those who want to compete in a competitive environment. Why i...
#194: Setting The Right Kind of Goals
30 Dec 2021
Contributed by Lukas
With 2021 coming to a close, Eric and Amanda sat down to have a conversation about how to set goals in a way that research suggests will maximize your...
#193: Programming Considerations
16 Dec 2021
Contributed by Lukas
Andrea interviews Eric on the things he thinks about when building his or one of his athletes' training programs. How do programming considerations di...
#192: Surprise Bonus Q&A with Brad and Jeff
02 Dec 2021
Contributed by Lukas
Brad and Jeff sit down for an in-person Q&A. Topics include: nutrition on non-training days, fat loss, advice for beginners, and competing. What are t...
#191: Establish Your Powerlifting Foundation
18 Nov 2021
Contributed by Lukas
Alberto, Eric, and Brad discuss where to start if you're interested in getting into the sport of powerlifting. What are the fundamentals every new pow...
#190: Q&A Session 19
04 Nov 2021
Contributed by Lukas
Andrea, Alberto, and Jeff are back with another audience-sourced Q&A session. How do you know when you're physically and mentally ready for another co...
#189: Invasive Dieting
21 Oct 2021
Contributed by Lukas
Brad, Steve, and Jeff discuss aggressive fat-loss protocols and the reality of contest prep. What does Steve consider when reviewing an aggressive nut...
#188: All About Back Pain
07 Oct 2021
Contributed by Lukas
Nick, Alberto, and Eric discuss common perceptions about back injuries, their personal experiences with back pain and nerve symptoms, spine anatomy, a...
#187: Preparing for the End of Prep
23 Sep 2021
Contributed by Lukas
Jeff and Eric discuss how they help their athletes transition out of prep and reflect on the experience. What should you do if you go off plan after y...
#186: Tapering for Max Strength
09 Sep 2021
Contributed by Lukas
Eric, Brad, and Alberto discuss what a taper is, why they work, and how to run one. What is the difference between a deload and a taper? How do you ad...
#185: Are Your Expectations Too High?
26 Aug 2021
Contributed by Lukas
Amanda, Brad, and Eric discuss how to help your clients adjust their expectations when they are too high or too low. What is Amanda's first step when ...
#184: Getting Ready Early and Surviving Prep
12 Aug 2021
Contributed by Lukas
Eric, Alberto, and Brad have an in-depth discussion around a recent Instagram post and Alberto's coaching strategies with the athlete showcased in tha...
#183: The Habits of Highly Effective Preps
29 Jul 2021
Contributed by Lukas
Steve, Alberto, and Eric discuss habits that make contest preps easier and more successful. What is one factor that influences whether someone gains o...
#182: Creating Bodybuilding Timelines
15 Jul 2021
Contributed by Lukas
Jeff, Brad, and Eric discuss how they create athletes' timelines for contest prep, adjust protocols when desired outcomes aren't being met, and modify...
#181: How To Select Your Ideal Exercises
01 Jul 2021
Contributed by Lukas
Nick and Jeff discuss how to choose which exercises to include in your program, when to switch exercises, and how to transition from one exercise to a...
#180: Q&A Session 18
17 Jun 2021
Contributed by Lukas
Andrea, Alberto, and Eric answer 11 audience-supplied questions about protein, training, supplements, contest prep, massing phases, and more. What are...
#179: Is Inefficiency Holding You Back?
03 Jun 2021
Contributed by Lukas
Alberto, Eric, and Brad discuss the value of being efficient and how it can help you in your bodybuilding or powerlifting career. What do the coaches ...
#178: Mastering Stress as a Bodybuilder
20 May 2021
Contributed by Lukas
Amanda, Alberto, and Jeff discuss common sources of stress, adjusting your training according to your life stress, and stress-reducing strategies. How...
#177: Being OK with Body Fat
06 May 2021
Contributed by Lukas
Jeff, Brad, and Eric discuss the importance of gaining weight in the off-season and how to get more comfortable with it. What are the benefits of gain...
#176: Finishing What You Started
22 Apr 2021
Contributed by Lukas
Alberto, Brad, and Steve discuss the strategies they use and the strategies they have their athletes/clients use to stay on track with their goals whe...
#175: Blood Flow Restriction Training
08 Apr 2021
Contributed by Lukas
Eric, Nick, and Alberto discuss who can benefit from, when to use, and how to perform blood flow restriction (BFR) training. What is blood flow restri...
#174: Developing Your Content Filter
25 Mar 2021
Contributed by Lukas
Brad, Eric, and Alberto discuss how to navigate the overwhelming amount of books, podcasts, and research papers on all of the various health and fitne...
#173: Flat, Full or Spilled: Visual Coaching Adjustments
11 Mar 2021
Contributed by Lukas
Brad, Jeff, and Alberto discuss how to assess your physique to help you make adjustments and get the best peak on show day. For physique updates, do t...
#172: Minicuts: Not So Fast
25 Feb 2021
Contributed by Lukas
Brad, Alberto, and Jeff discuss when, why, and how to minicut. How do the coaches think about and program minicuts? What are the downsides of aggressi...
#171: Perfectionism in Bodybuilding: Is it ever enough?
11 Feb 2021
Contributed by Lukas
Eric, Jeff, and Amanda discuss the dangers of striving to be optimal in your bodybuilding journey. What problems can occur when trying to be optimal? ...
#170: Q&A Session 17
28 Jan 2021
Contributed by Lukas
Andrea, Brad, and Alberto conduct an audience-supplied Q&A session. They cover questions about bulking, cutting, programming, breaking plateaus, and m...
#169: Coaching Elite Athletes
14 Jan 2021
Contributed by Lukas
In this episode, Alberto and Eric discuss what it's like to be, program for, and coach elite athletes. What are some programming strategies an advance...
#168: Accomplishing Our Goals in 2021
31 Dec 2020
Contributed by Lukas
In this episode, Brad, Jeff, and Eric discuss their competitive, nutritional, and training-related goals for 2021. What does Jeff's prep currently loo...
#167: How To Keep Progressing
17 Dec 2020
Contributed by Lukas
What are other forms of progress besides increases in load and added reps? Nick, Brad, and Alberto discuss different kinds of progress and what someon...
#166: Why You Shouldn't Prep
03 Dec 2020
Contributed by Lukas
Alberto, Eric, and Andrea discuss the downsides and dangers of contest prep. In 3DMJ's opinion, what are the prerequisites for competing? What attitud...
#165: Appetite Manipulation
19 Nov 2020
Contributed by Lukas
Eric, Brad, and Steve discuss strategies you can use to manipulate your appetite to help you achieve your goals. How has 3DMJ's approach to nutrition ...
#164: Why Bodybuilders Binge
05 Nov 2020
Contributed by Lukas
Eric, Alberto, and Amanda have an in-depth conversation about bingeing. They discuss causes, reactions, and potential solutions. What is the clinical ...
#163: Our Coaches' Latest Training Techniques
22 Oct 2020
Contributed by Lukas
In this episode, Jeff, Brad, and Alberto discuss how they program their athletes' training. The coaches talk about numerous training tools, how they k...
#162: Insecurity and Bodybuilding
08 Oct 2020
Contributed by Lukas
In this episode, Brad, Jeff, and Nick discuss insecurities and how they affect our life. They share some of their insecurities, what they do to deal w...
#161: Principles of Injury Reduction & Management
24 Sep 2020
Contributed by Lukas
In this episode, Eric, Nick, and Jeff discuss what to do when you're experiencing pain. They talk about what causes injuries, how to modify your train...
#160: Q&A Session 16
10 Sep 2020
Contributed by Lukas
In this episode, Brad, Jeff, and Alberto answer a wide variety of questions from the 3DMJ community. Topics covered include: Mini-cuts, refeeds, break...
#159: Natty or Not, We're All Just Lifters
27 Aug 2020
Contributed by Lukas
In this episode, Alberto, Brad, and Andrea discuss the decision all serious lifters face at some point in their journey, whether or not to use perform...
#158: Plant-Based Nutrition for Lifters
13 Aug 2020
Contributed by Lukas
In this episode, Eric, Brad, and Steve (the team dietitian) have an in-depth discussion about plant-based, vegetarian, and vegan diets. They cover why...
#157: All About Confidence
30 Jul 2020
Contributed by Lukas
In this episode, Eric, Andrea, and Amanda (the team's mental health consultant) take a close look at confidence. They discuss what it is, what it is n...
#156: Teaching Lifters How To Move Online
16 Jul 2020
Contributed by Lukas
This episode is the most comprehensive episode to date when it comes to teaching yourself or others how to lift. During the conversation, Eric, Jeff, ...
#155: Judging A Physique
02 Jul 2020
Contributed by Lukas
In this episode, Jeff, Alberto, and Andrea discuss the different divisions of physique sport. They cover how to choose your division, what the judges ...
#154: Real World Nutrition Coaching
18 Jun 2020
Contributed by Lukas
In this episode, Jeff, Brad, and Andrea discuss how the coaches design their athletes' protocols. What questions do the coaches ask a new athlete befo...
#153: When Your Show Dates Move
04 Jun 2020
Contributed by Lukas
In this episode, Jeff, Brad, and Alberto discuss what to do if your bodybuilding competition has been postponed. The coaches cover altering your game ...
#152: Should Bodybuilders Max Out?
21 May 2020
Contributed by Lukas
In this episode, Alberto, Andrea, and Eric thoroughly discuss the relationship between strength and hypertrophy. They cover programming strategies for...
#151: Quarantine Comeback
07 May 2020
Contributed by Lukas
In this episode, Eric, Alberto, and Nick discuss how to efficiently and effectively transition from your home training routine to your pre-quarantine ...
#150: Q&A Session 15
23 Apr 2020
Contributed by Lukas
Thank you for your support over the past 150 episodes! As a way to show our appreciation, Jeff and Eric answer a collection of your questions in today...
#149: 1 Year Out From Your Next Show
09 Apr 2020
Contributed by Lukas
In this episode, Alberto, Brad, and Jeff discuss how to set yourself up for a successful prep. How can you accurately determine how much weight you ne...
#148: Practical Bodybuilding
26 Mar 2020
Contributed by Lukas
In this episode, Jeff, Brad, and Steve (the team dietitian) discuss factors that play huge roles in your ability to be a successful bodybuilder. The c...
BONUS EPISODE – Coronavirus: One Rep at a Time
23 Mar 2020
Contributed by Lukas
In this episode, all four coaches (Jeff, Eric, Brad, and Alberto) share their thoughts and feelings about the current coronavirus pandemic. They talk ...
#147: All About Body Dysmorphia
12 Mar 2020
Contributed by Lukas
In this episode, Eric, Alberto, and Amanda (the team mental health consultant) thoroughly examine body dysmorphia. The group discuss what it is, who i...
#146: 3DMJ Powerlifting in 2020
27 Feb 2020
Contributed by Lukas
In this episode, Alberto, Eric, and Brad discuss how powerlifting has changed over the past decade and how they coach their powerlifters differently t...
#145: Who Can You Trust In Fitness?
13 Feb 2020
Contributed by Lukas
In this episode, Andrea, Alberto, and Nick (the team injury reduction and management specialist) discuss the current state of the fitness and health-c...
#144: Your Best Off-Season Yet
30 Jan 2020
Contributed by Lukas
In this episode, Jeff, Brad, and Alberto discuss how to have a successful off-season. The coaches talk about common off-season errors, factors that ar...
#143: All About Refeeds
16 Jan 2020
Contributed by Lukas
Jeff, Brad and Eric begin with an in-depth discussion about how refeeds originated, and how they were initially practiced based on anecdotal feedback....
#142: Am I Too __ To Start?
02 Jan 2020
Contributed by Lukas
In this episode, Andrea, Alberto, and Eric discuss where to start if you're overweight, obese, "skinny-fat", or later in life, and you are interested ...
#141: Contest Prep Case Study: Jeff Alberts' 2019 Season
19 Dec 2019
Contributed by Lukas
In this episode, Jeff, Brad, and Eric reflect on Jeff's 2019 bodybuilding season. The coaches break down his fourteen-month prep from start to finish,...
#140: Q&A Session 14
05 Dec 2019
Contributed by Lukas
In this episode, Brad, Jeff, and Alberto conduct an audience-sourced Q&A session. The topics covered include: deloading, measuring progress, constipat...
#139: You Are Not Broken
21 Nov 2019
Contributed by Lukas
In this episode, Alberto and Eric sit down with Nick (the team's injury reduction & management specialist) to discuss physical therapy, popular modali...
#138: Bodybuilding Dads
07 Nov 2019
Contributed by Lukas
In this episode, Brad, Jeff, and Nick (the team's injury reduction & management specialist) discuss how they balance bodybuilding with being a dad. Th...
#137: Using And Losing Your Ego
24 Oct 2019
Contributed by Lukas
In this episode, Brad, Alberto, and Jeff discuss the pitfalls of having a big ego and importance of self-confidence. Thinking you are "the man" and be...
#136: Contest Prep Case Study: Eric Helms' 2019 Season
10 Oct 2019
Contributed by Lukas
In this episode, Eric and Alberto reflect on Eric's 2019 bodybuilding season. The coaches examine many different aspects of Eric's prep and compare th...
#135: Transitioning Away From Tracking
26 Sep 2019
Contributed by Lukas
Are you tired of tracking your macronutrient/calorie intake? Are you interested in learning about how you can achieve your goals without tracking? In ...
#134: A New Approach to Cardio
12 Sep 2019
Contributed by Lukas
In this episode, Alberto, Jeff, and Brad discuss how cardio methodology has changed over the last 30 years and how they now prescribe cardio to themse...
#133: How To Be Coached
29 Aug 2019
Contributed by Lukas
In this episode, Andrea, Eric, and Amanda (the team's mental health consultant) discuss a variety of topics related to coaching others and being coach...
#132: Unconventional Nutrition Advice
15 Aug 2019
Contributed by Lukas
In this episode, Brad, Alberto, and Eric discuss a variety of topics related to nutrition, mind-set, fat loss, and contest prep. What abnormal eating ...
#131: Building Something That Matters: From Competition to Community
01 Aug 2019
Contributed by Lukas
In this episode, Eric, Alberto, and Jeff step back in time to discuss the history of Muscle Mayhem (a distinguished natural bodybuilding show) and the...
#130: Q&A Session 13
18 Jul 2019
Contributed by Lukas
In this episode, Andrea, Brad, and Alberto sit down for another community-sourced Q&A session. The questions discussed in today's episode span a varie...
#129: Diet Recovery Advice
04 Jul 2019
Contributed by Lukas
In this episode, Andrea, Eric, Brad, Jeff, and Alberto collaboratively answer four community-sourced questions concerning the post-show recovery perio...
#128: Finding a Way Forward: Pain Management and Injury Prevention
20 Jun 2019
Contributed by Lukas
In this episode, Andrea and Eric welcome the newest member of the 3DMJ team, Dr. Nicholas Licameli. Nick is a doctor of physical therapy, professional...
#127: Next Level Details
06 Jun 2019
Contributed by Lukas
In this episode, Andrea, Brad, and Jeff discuss details that matter if you want to be a high-level athlete. Along with covering specific commonly over...
#126: MASS Insights w/ Greg Nuckols & Mike Zourdos
23 May 2019
Contributed by Lukas
Today's episode is a special edition of the 3DMJ Podcast in which you will hear three separate discussions by Eric Helms, and special guests Greg Nuck...
#125: When Your Friends Don't Lift
09 May 2019
Contributed by Lukas
In this episode, Andrea and Eric are joined by the team's mental health consultant, Amanda Rizo, to discuss bodybuilding's impact on a person's relati...
#124: Bodybuilding Tales From the Trenches
25 Apr 2019
Contributed by Lukas
In this episode, Jeff, Andrea, Brad, Eric, and special guest Omar Isuf share stories that provide an inside look into what a bodybuilding contest prep...
#123: Jeff Alberts' 2019 Contest Prep Update
11 Apr 2019
Contributed by Lukas
In today's episode, Andrea, Alberto, and Jeff closely examine Jeff's 2019 contest prep. Along with dissecting Jeff's current nutrition, training, and ...
#122: Sustainable Body Comp Management
28 Mar 2019
Contributed by Lukas
In this episode, Andrea and Eric talk with Steve Taylor (the team dietitian) about how to achieve sustainable results. The group discuss methods, stra...
#121: Our Latest Coaching Techniques
14 Mar 2019
Contributed by Lukas
In this episode, Alberto, Brad, and Andrea discuss the 3DMJ coaching practice and how it has evolved over the last year. They discuss new strategies t...
#120: Q&A Session 12
31 Jan 2019
Contributed by Lukas
In this episode, Brad, Alberto, and Andrea finish off season 12 of the 3DMJ Podcast with a crowd-sourced Q&A. The team answers eight questions related...
#119: Eric Helms’ 2019 Contest Prep Update
24 Jan 2019
Contributed by Lukas
Eric is about to hit the stage for the first time since 2011 and what better way to describe his thoughts about the experience than a deep conservatio...
#118: What First-Time Bodybuilders Need To Know
17 Jan 2019
Contributed by Lukas
In this episode, Alberto interviews coach, powerlifter, and professional natural bodybuilder, Brian Minor. Brian and Alberto discuss in detail the thi...
#117: Eating Behaviors in Physique Sports
10 Jan 2019
Contributed by Lukas
In this episode, Eric Helms interviews Steve Taylor (the team registered dietitian) and Amanda Rizo (the team mental health consultant) about the issu...
#116: Q&A Session 11
03 Jan 2019
Contributed by Lukas
In this episode, Brad, Jeff, Alberto, and Eric are gathered together in person for an audience-sourced Q&A. What are the coaches' thoughts on intermit...
#115: How Our Business Operates in 2019
27 Dec 2018
Contributed by Lukas
For the final episode of 2018, Jeff, Eric, and Andrea reflect on how the coaches' roles have changed over the last nine years and elaborate on what th...
#114: Program Individualization with Mike Tuchscherer, Bryce Lewis, & Greg Nuckols
20 Dec 2018
Contributed by Lukas
In this episode, Eric Helms sits down with Greg Nuckols, Bryce Lewis, and Mike Tuchscherer to discuss Emerging Strategies. Emerging Strategies is a sy...
#113: Learning to Eat Again
13 Dec 2018
Contributed by Lukas
In this episode, Andrea, Eric, and Brad discuss how they have learned to eat in a healthy balanced way after years of restricted, and at points absurd...
#112: Omar Isuf, Jacob Schepis, & Mike Israetel
06 Dec 2018
Contributed by Lukas
In this episode, Eric Helms interviews Omar Isuf, Jacob Schepis, and Dr. Mike Israetel. One by one, Eric asks each of the guests to share some of thei...
#111: Male & Female Coaching?
29 Nov 2018
Contributed by Lukas
Welcome to season twelve of the 3DMJ Podcast! In this episode, Jeff, Alberto, and Andrea discuss the influence of gender differences in online physiqu...
#110: Q&A Session 10
25 Oct 2018
Contributed by Lukas
The 3DMJ coaches are back with another Q&A session! In this episode, Eric, Alberto, and Andrea answer seven questions sourced from the 3DMJ community....
#109: Rep-Load Zones with Brian Minor
18 Oct 2018
Contributed by Lukas
In this episode, Eric Helms talks with special guest Brian Minor (natural pro bodybuilder, USAPL powerlifter, and coach) about the theoretical and hyp...
#108: The Emotional Cost of Coaching
11 Oct 2018
Contributed by Lukas
Coaching strength and physique athletes is much more than prescribing macronutrient targets and writing training blocks, it's an emotional journey. Th...
#107: Nutrition For Powerlifters
04 Oct 2018
Contributed by Lukas
In this episode, Brad, Andrea, and Alberto discuss nutrition recommendations for powerlifters. In a sport with such high-focus on proper periodization...
#106: Peaking With Dr. Joe
27 Sep 2018
Contributed by Lukas
In this episode, Eric Helms interviews Dr. Joe Klemczewski on the past and present peaking practices of competitive natural bodybuilding. Dr. Joe Klem...
#105: Setting Up YOUR Systems
20 Sep 2018
Contributed by Lukas
In today's episode, Andrea, Jeff, and Eric sit down to discuss the importance of, and how to set up, systems. The coaches begin their discussion by de...
#104: How To Be A Good Competitive Bodybuilder
13 Sep 2018
Contributed by Lukas
In today's episode, Alberto, Jeff, and Brad examine the common characteristics of successful competitive bodybuilders. These characteristics include: ...
#103: Overtraining and Overreaching
06 Sep 2018
Contributed by Lukas
In this episode, Andrea, Eric, and Brad sit down for an in-depth discussion on overtraining and overreaching. The coaches' conversation is packed with...
#102: Anecdotes & Observations
30 Aug 2018
Contributed by Lukas
In today's episode, Eric Helms takes the stage to discuss a variety of training concepts relevant to strength and physique athletes. Eric begins the e...
#101: Q&A Session 9
23 Aug 2018
Contributed by Lukas
Welcome back to the 3DMJ Podcast! Today's episode marks the beginning of season 11 and what better way to kick off a new season than with a Q&A sessio...