3D Muscle Journey

#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-wei

#315: The Identity Trap of Bodybuilding

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 bod

#314: Training Modifications During a Diet

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 your

#313: Diets For Crazy Schedules

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 ti

#312: The Mentality Required to Finish a Bodybuilding Prep

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.

#311: Machines vs. Free Weights

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 st

#310: Q&A Session 31

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 pha

#309: Recreational Drugs & Bodybuilding

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

#308: Building Your Own Bodybuilding Team

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 Jo

#307: Do I Have to Learn Programming to Get Jacked?

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 li

#306: How Much Does Food Quality Matter?

Brad and Alberto discuss why it’s important to look beyond the calorie and macronutrient content of foods if you want to get the most out of your bodybuilding lifestyle.

#305: Periodization for Bodybuilders

Brian, Eric, and Brad discuss the misconceptions and utility behind using periodization to help maximize muscular hypertrophy. How important is periodization for muscular

#304: How to Build a Training Day

Jeff, Brian, and Brad go through how to build a training session (exercise selection, exercise order, number of sets, rep ranges, tempo, etc.) and clarify how much flexib

#303: Who Still Counts Macros?

Brian, Alberto, and Jeff discuss the pros and cons of, “If It Fits Your Macros” (IIFYM), why it’s not the cure-all the fitness community wanted it to be, and how the coac

#302: Stress Management for Bodybuilders

Brad, Alberto, and Jeff discuss strategies they use to manage stress, and how they program for themselves and their athletes based on life stress at the time. What do the

#301: Our Biggest Bodybuilding Lessons of 2025

Brian, Alberto, Jeff, and Brad discuss what they learned in 2025, how so many different approaches work for hypertrophy, and the things people commonly miss in their ques

#300: Q&A Session 30

Brad, Alberto, and Brian answer audience-supplied questions about pre-workout nutrition, rest periods, belt squats vs. barbell squats, muscle maturity, sleep hygiene, vol

#299: How to Fast-Track Fat Loss

Jeff, Brian, and Brad share their opinions on and the times and places for aggressive fat-loss phases. If someone has a lot of fat to lose, can they be more aggressive wi

#298: What Does “Evidence-Based” Even Mean?

Brad, Alberto, Jeff, and Brian discuss different types of evidence, where to get them, how to use them, and the problem with relying too much on one type of data. Who do

#297: Verbal and Mental Cues for Lifting

Alberto, Brad, Brian, and Jeff discuss their all-time favorite lifting cues, how and why they prioritize getting a good stimulus over beating the logbook, and the usefuln