3D Muscle Journey

Brad, Jeff, and Brian discuss the unavoidable side effect of generating fatigue, the current fear of doing too much that is causing some athletes to miss out on productive stretches of training, and many different strategies for managing fatigue and improving performance. What are the coaches’ thoughts on decreasing your calorie intake on rest days and during deloads? How can you structure your training around your refeeds to maximize performance in the gym? What are the limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio? Can some people recover from more volume than others? How does fatigue affect your look and weight? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:37- What is “fatigue” and is it necessary?

6:49- How Brad assesses if fatigue is affecting an athlete’s training

9:20- How Jeff helps his athletes balance supply and demand

19:34- What is “recovery” and how is it typically defined in sports science?

29:00- Come up with a layout that makes you eager to go in and train

36:20- The limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio

45:15- The coaches’ pet peeves about the training recommendations commonly found on social media

53:58- The accumulation of fatigue over time

57:05- How Jeff adjusted Brad’s nutrition and training near the end of his last prep to decrease fatigue and improve performance

1:03:14- The coaches’ thoughts on decreasing your calorie intake on rest days and during deloads

1:05:31- Fatigue management during prep

1:21:00- Strategies for dropping fatigue before you step on stage

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The big question…Is long-duration static stretching redundant if someone is already resistance training or does it provide complementary effects? Nick, Eric, and Brad discuss this and many other stretching-related questions. Does static stretching before exercise help prevent injury? Can stretching cause muscular hypertrophy? How could someone use static stretching to potentially help prevent or reduce detraining when traveling? How does Brad commonly program stretching for his athletes? When are good times to static stretch? How intense should your stretching be? What are signs you should stop a stretch? Can resistance training itself improve range of motion? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:51- Stretching for injury prevention

13:09- How Brad incorporates stretching into his day and how he commonly programs stretching for his athletes

19:54- How stretching could be beneficial for strength and physique athletes

30:10- What Brad has his athletes do to increase their range of motion at the bottom of a squat when needed

33:25- How Nick incorporates different interventions to help his patients improve their range of motion

39:49- Signs you should stop a stretch

52:36- Eric’s experience pre and post hip surgery

58:47- Functional changes caused by long-duration static stretching

1:04:39- Can stretching cause muscular hypertrophy?

1:21:01- Practical takeaways

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Jeff, Alberto, and Brian share how they eat and train when traveling, both during prep and in the offseason. The coaches also go over the importance of becoming a resilient bodybuilder. How has Jeff gotten more comfortable traveling during prep? How do the coaches decide on what to eat when they’re at a restaurant? What is the one food Alberto always travels with? What suggestions do the coaches have when it comes to foods you can eat while you’re traveling to your destination? How did Alberto win his first pro show by peaking on foods he bought at gas stations? What advice do the coaches have when it comes to training when you’re on vacation? What are the coaches’ go-to bodyweight exercises? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

2:54- How Jeff has gotten more comfortable traveling during prep

8:28- Brian and Jeff’s mindset around training when traveling

16:20- Alberto’s mindset around traveling and eating out

21:15- The importance of exposing yourself to different environments

24:40- How the coaches decide on what to eat at a restaurant when they’re traveling

35:57- Informing those around you of your bodybuilding goals

39:29- Suggestions on what to eat while you’re traveling to your destination

47:30- Advice around training when you’re on vacation

55:10- The coaches’ go-to bodyweight exercises

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Brian, Alberto, and Brad discuss the benefits of making your training fun and a bunch of different things they do to keep themselves and their athletes excited about their training. What do many people overlook on their quest for “optimal”? What can you do during a set to help keep you engaged and help you push yourself? How can getting your emotions involved in your training help with progress? How does having fun affect your perceived level of effort? How can you autoregulate your exercise selection to help keep your training fun while also getting a good stimulus? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Why and how the coaches gamify their training

30:05- The benefits of being excited about your training

39:46- Get a training partner

43:31- Fatigue mongering

53:01- Do things you’re good at

59:59- Final thoughts

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Eric and Steve discuss how our food choices affect our weight, digestive system, and how we feel. They also go through dietary changes you can make to help optimize the functioning of your digestive system. Why is it important to give your body time to adapt to the dietary changes you make? What are some dietary adjustments you can try if you’re struggling with constipation or bloating? What is fiber and what are the potential benefits of consuming a high-fiber diet? Does it matter which foods you get your fiber from? How can fiber provide calories? How should you track fiber? How can you know if you are consuming enough fluids? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- How changes in food choices, sodium intake, and bowel movement frequency can affect your weight

7:47- What is fiber?

14:41- How can fiber provide calories? How much can it provide?

20:07- Fiber is more than just soluble and insoluble

32:59- Some of the things Steve reviews when someone comes to him who is struggling with constipation or bloating

38:49- The potential benefit of getting your body used to smaller-sized meals, if you are used to very large meals

46:11- Fiber intake recommendations

48:44- How to know if you are consuming enough fluids

52:13- Other things to look at besides your total fiber intake if you are struggling with constipation

55:21- Sugar alcohols and giving your body time to adapt to the dietary changes you make

1:06:33- Is fiber essential, a high-fiber cereal that can help with constipation, and how all of this affects performance in the gym

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