3D Muscle Journey

Brian, Nick, and Brad discuss how to grow your arms and delts while keeping your joints pain-free and healthy. How have the coaches’ views changed when it comes to programming direct arm and delt volume? What tips does the team’s physical therapist have for training your delts if you’re dealing with shoulder pain? If you can’t train a muscle in its lengthened position, is it even worth training it? What are good progression strategies for isolation exercises? Do you need to have isolation exercises for the posterior head of the deltoid in your program to keep your shoulders healthy? What are the group’s go-to exercises for their biceps, triceps, and delts? Timestamps 0:00- Introduction 8:27- How the coaches design an athlete’s program when the athlete is wanting to prioritize arm growth 15:34- Tips for training your delts if you’re dealing with shoulder pain 23:20- Overdoing volume where there is a high degree of tension when the muscle is in a lengthened position 35:56- Isolation exercises might be a better measure of hypertrophy than some compound exercises 41:12- Good progression strategies for isolation exercises 51:45- Exercise selection Selected Links From This Episode 3DMJ Podcast Episode #255: How To Leg Day- https://www.youtube.com/watch?v=tdzCp-hkeiQ Lagging Body Parts (Vault Course)- https://www.3dmjvault.com/courses/lagging-body-parts The Vault Quick Start Guide (Vault Course)- https://www.3dmjvault.com/courses/quick-start-guide Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet Sustainable Fat Loss (Vault Course)- https://www.3dmjvault.com/courses/sustainable-fat-loss Blood Flow Restriction Training (Vault Course)- https://www.3dmjvault.com/courses/BFR Monthly Applications In Strength Sport (MASS)- https://www.3dmusclejourney.com/mass Nick’s Website- https://www.strengthtogetheronline.com Nick’s Instagram- @nicklicameli Nick’s YouTube Channel- https://www.youtube.com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g/featured 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/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Andrea, Brian, and Alberto host an audience-supplied Q&A session. Topics range from programming, to lifting equipment, dietary strategies when trying to put on muscle, shifting your mindset towards recovery post prep, and more. With non barbell exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster? How concerned should you be about time under tension? How do you incorporate RPE when doing drop sets, rest pause, and super sets? What are the coaches’ thoughts on lifting in shoes with an elevated heel? When is wearing shoes with an elevated heel beneficial? Can *everyone* recomp eating at maintenance? Who do the coaches recommend be in a slight surplus instead on eating at maintenance? Timestamps 0:00- Introduction 2:17- With non-barbell compound exercises, why would you do high reps if you can reach failure in a lower rep range easier and faster? 9:09- How often do the coaches change an athlete’s rep range on a particular exercise? 13:23- How concerned should you be about time under tension? 21:55- Tips on shifting your mindset once you’ve finished prep more towards weight gain, recovery, and performance versus aesthetics 38:00- If short on time, how do you have efficient workouts while still using RPE? How do you incorporate RPE when doing drop sets, rest pause, and super sets? 48:16- The coaches’ thoughts on lifting in shoes with an elevated heel. When is wearing them beneficial? 55:51- Can *everyone* recomp eating at maintenance? Is it the most efficient strategy?  Who do the coaches recommend be in a slight surplus instead of eating at maintenance? Selected Links From This Episode Team Instagram Account- @team3dmj Team YouTube Channel- https://www.youtube.com/@Team3DMJ The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-diet Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip 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/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brian and Alberto share their thoughts on and benefits of the newer divisions that have come into the sport of bodybuilding in recent years. The coaches give tips on how to choose which division to compete in and how to customize your training to best support your success in that division. How much can a natural athlete customize their physique to align with the division they compete in? If you’re new to lifting, should you train for the division you plan on competing in? Do most top natural men’s physique competitors train their legs? Generally speaking, when it comes to fat loss, how does the process differ between males and females? When it comes to highly-processed foods, what is something to consider when prepping? The answers to these questions and many more are covered in this episode. Timestamps 0:00- The coaches’ thoughts on the newer divisions that have come into the sport of bodybuilding in recent years 9:37- How to choose which division to compete in 17:54- Customizing your training to best support your success in the division you compete in 35:42- The men’s divisions 39:21- Dieting strategies for different divisions 42:37- Differences between males and females (generally speaking) 52:13- Something to consider when it comes to highly-processed foods 58:17- Prepping isn’t always a good environment to learn in Selected Links From This Episode Macros Into Meals (Vault Course)- ⁠https://www.3dmjvault.com/courses/macros-into-meals⁠ The 3DMJ Vault- ⁠https://www.3dmjvault.com/bundles/vip⁠ 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/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj

Brad, Eric, and Jeff discuss different strategies you can use to help you find the sweet spot between time efficiency and stimulus efficiency for your situation. How long should you rest between sets? Is resting longer between reps to extend the length of a set a good strategy? What are antagonist paired sets and why would someone use them? How to drop sets compare to myo-reps in regard to effectiveness? What evidence is there on double days? Why is it important to be able to differentiate which type of fatigue you are experiencing? Do drops in performance really matter for hypertrophy? The answers to these questions and many more are covered in this episode. Timestamps 0:00- Introduction 1:27- The information Jeff, Brad, and Eric use to build an athlete’s training split 5:53- How much does frequency matter when volume is equated? 8:26- Rest between sets 19:48- Antagonist paired sets 26:12- Be strategic with the exercises you pair together 32:50- Evidence on double days 42:18- Drop sets 46:20- Drop sets vs. Myo-reps in regard to effectiveness 53:10- Do drops in performance really matter for hypertrophy? 58:27- Different types of fatigue 1:01:41- Rest between reps 1:17:12- Lengthened super sets 1:23:53- Consider the context Selected Links From This Episode Macros Into Meals (Vault Course)- https://www.3dmjvault.com/courses/macros-into-meals The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip 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/vip⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Watch our show on YouTube - ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/team3dmj