#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-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. Timestamps 0:00- Introduction 1:32- Why the coaches program less intentional surpluses than they used to 13:43- Weight maintenance vs. Progress Maintenance 19:50- When setting up a gaining phase, consider the profit margin 30:21- If you gain 30 lbs. and your dumbbell bench press goes up 15 lbs., is that progressive overload? 34:34- Do the coaches ever have athletes do dreamer bulks anymore? 39:00- Situations where the coaches program an intentional surplus 48:53- Are DEXA scans (and other methods that estimate body composition) helpful for programming? 58:33- The behavioral aspects and usefulness of maintenance phases Selected Links From This Episode Coaching By Team 3DMJ- ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://3dmusclejourney.com/coaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ The Off-Season Mastery Course- https://www.3dmusclejourney.com/off-season 3DMJ Podcast Episode #238: Cutting Weight For Powerlifting- https://www.youtube.com/watch?v=TZ3B-rC5A1c&t=46s 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