Show Notes
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 yourself. How do the coaches help their athletes develop the skill of being able to autoregulate their training? How can a person’s personality influence the way they autoregulate their training? How necessary are deloads? How has Eric’s opinion on deload frequency changed? Can a person develop more grit? Why is it beneficial to expose yourself to lifters who have different perspectives than you? What is the best training split? What was Alberto’s biggest lesson from his last prep? Why are “autoregulation” and “intuitive training” *not* the same thing? The answers to these questions and many more are covered in this episode.
Timestamps 0:00- Introduction 1:55- How the way Alberto autoregulates his training changes when he’s prepping 7:44- Jeff’s advice for beginner, intermediate, and advanced lifters 16:47- Longer-term patterns Eric has identified in his training 23:38- How Alberto helps his athletes develop the skill of being able to autoregulate their training 30:36- How Jeff helps his athletes develop the skill of being able to autoregulate their training 38:40- How Eric’s opinion on deload frequency has changed 46:31- How Eric helps his athletes develop the skill of being able to autoregulate their training 51:46- Purposely expose yourself to different perspectives 56:18- The value of good coaching 1:02:34- It’s scary to stop doing what you’ve seen success with 1:08:45- Work with your body versus trying to make it submit to you 1:11:07- “Autoregulation” and “intuitive training” are *not* the same thing
Selected Links From This Episode Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching
Thanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/ Watch our show on YouTube - https://www.youtube.com/team3dmj
More from 3D Muscle Journey
Jeff, Eric, and Brian share their perspectives on supplements, what they are currently taking, and advice for those who want to optimize all the variables in order to maximize progress. What were the coaches’ first experiences with supplements? What creates the placebo effect? What actually causes a pump? What is the “supplement treadmill”? Which supplements actually work? Why is it important to have realistic expectations for the supplements you choose to take? If you’re supplementing with creatine but you don’t feel it working, does that mean it’s not working? What are the risks that come with taking a lot of supplements? The answers to these questions and many more are covered in this episode.
Alberto and Brian discuss how athletes commonly feel after their bodybuilding season is over and what you can do to get back to feeling like yourself as soon as possible. What are some strategies to help minimize post-season blues? How normal is it to not feel like yourself physiologically after prep is over? What is the thing that most lets Brian know how recovered he is? Why do the coaches want their athletes to have other things going on while they’re prepping? What frequently stops people from gaining the weight they know they probably need to gain? Why don’t the coaches recommend reverse dieting at a slow pace after your season is over? The answers to these questions and many more are covered in this episode.
Alberto, Jeff, and Brad discuss what the mind-muscle connection is, how important it is for muscle growth, who can benefit the most from focusing on it, and what you can focus on instead. Does the speed of your reps matter? Why is Jeff intentional about maintaining control of the weight when he’s lifting? What are the coaches’ thoughts on stricter reps versus less-strict reps? What do the coaches think about when they’re training and the intensity of the burning sensation is building? What can you think about so that your sessions don’t feel like you’re just checking things off a list? What are some signs that an exercise is a good fit for you? The answers to these questions and many more are covered in this episode.
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-weight-gain goal. Why do the coaches program less intentional surpluses than they used to? What is the difference between weight maintenance and progress maintenance? Are DEXA scans helpful for programming? How do elite powerlifters put on muscle while minimizing fat gain? If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? Do the coaches ever have athletes do dreamer bulks anymore? In what situations do the coaches tend to program an intentional surplus instead of a maintenance phase? The answers to these questions and more are covered in this episode.
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 bodybuilder, and how having a limited identity can ultimately hold you back. What was Jeff’s relationship with bodybuilding like when he was in his 20s and why does he consider it “ugly”? What did Brad’s life look like when he was too obsessed with bodybuilding? What advice would Brian give his 16-year-old self? How can a person’s identity interfere with them being able to tone things down and have a more balanced approach? How can being hardcore actually be a symptom of being insecure? Why is it important to not tie your identity to a particular type of training? The answers to these questions and more are covered in this episode.