# brad jeff (audio feeds) — RSS Amplifier Recent posts from the 2 feeds in the RSS Amplifier directory that cover brad jeff. Page: Feed: --- ## [#314: Training Modifications During a Diet](https://podcasters.spotify.com/pod/show/team3dmj/episodes/314-Training-Modifications-During-a-Diet-e3n1gd6) _2026-08-06 · 3D Muscle Journey · 3D Muscle Journey_ 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… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/123830118/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-7-5%2F6b39f6cb-0e11-fa14-6ba1-62ece1ef0681.mp3) ## [#313: Diets For Crazy Schedules](https://podcasters.spotify.com/pod/show/team3dmj/episodes/313-Diets-For-Crazy-Schedules-e3me2qq) _2026-07-23 · 3D Muscle Journey · 3D Muscle Journey_ 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 times per day do the coaches recommend eating? Does the number of times you eat per day influence your metabolic rate? Do you have to distribute your protein evenly throughout the day? What are the coaches’ thoughts on and what is… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/123193626/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-22%2F5d77eac0-1db0-7cfa-e8d1-ce63d97e5084.mp3) ## [#312: The Mentality Required to Finish a Bodybuilding Prep](https://podcasters.spotify.com/pod/show/team3dmj/episodes/312-The-Mentality-Required-to-Finish-a-Bodybuilding-Prep-e3lr8ka) _2026-07-09 · 3D Muscle Journey · 3D Muscle Journey_ 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. What motivates the coaches to continue to execute when things get hard? How does Jeff utilize comparison to make prep feel easier? Why does getting weaker not necessarily mean you’re losing muscle? Why is training in higher rep… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/122576970/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-6-8%2F84d3c61d-f1c2-1ed5-4f6e-5352b02f9713.mp3) ## [#311: Machines vs. Free Weights](https://podcasters.spotify.com/pod/show/team3dmj/episodes/311-Machines-vs--Free-Weights-e3l88or) _2026-06-25 · 3D Muscle Journey · 3D Muscle Journey_ 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 stage of your lifting career you are in. How did the coaches view and utilize machines when they first started lifting? What are the downsides of starting with free weights? Which squat pattern does Brian think puts on the most… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/121954523/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-24%2F2d821750-848d-2116-acf5-50883f6f8a6b.mp3) ## [#310: Q&A Session 31](https://podcasters.spotify.com/pod/show/team3dmj/episodes/310-QA-Session-31-e3kkgd4) _2026-06-11 · 3D Muscle Journey · 3D Muscle Journey_ 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 phase and your appetite is making it difficult for you to eat enough? Is it possible to grow your glutes without significantly growing your quads or hamstrings? At what point should you end a bulk? Is it possible to gain muscle… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/121306980/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-10%2Fbe3a3b23-cee2-a89d-379b-45b8da10a26d.mp3) ## [#309: Recreational Drugs & Bodybuilding](https://podcasters.spotify.com/pod/show/team3dmj/episodes/309-Recreational-Drugs--Bodybuilding-e3jvug9) _2026-05-28 · 3D Muscle Journey · 3D Muscle Journey_ 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. What are Brad’s experiences with smoking weed and nicotine? What does Brian’s and Alberto’s relationship with and use of nicotine look like? Would Alberto say quitting drinking has been worth it? Can someone drink alcohol and… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/120633289/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-27%2F0264a4a3-4140-b54b-b03d-8f756b30304d.mp3) ## [100: Flaming Tiki, Inside Jokes, Outsized Insights and an AI Showdown: It’s our 100th Episode!](https://soundcloud.com/creative-distillation/100-flaming-tiki-inside-jokes-outsize-insights-ai-showdown) _2026-05-21 · Creative Distillation_ Welcome to Episode number 100 of Creative Distillation! We’re still in San Francisco at the fantastic Pagan Idol tiki bar. We’ve moved from the secret back room to the main deck of this magic vessel, where Brad and Jeff are joined by two guests: Tom Dean, a professor in the Department of Management at Colorado State University and previous guest on the podcast; and Bob Eberhart, Associate… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2324522513-creative-distillation-100-flaming-tiki-inside-jokes-outsize-insights-ai-showdown.mp3) ## [#308: Building Your Own Bodybuilding Team](https://podcasters.spotify.com/pod/show/team3dmj/episodes/308-Building-Your-Own-Bodybuilding-Team-e3j96dl) _2026-05-14 · 3D Muscle Journey · 3D Muscle Journey_ 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 Journey? How do you communicate what you’re doing and what your goals are so that your support system knows how to support you? What are the benefits of sharing your bodybuilding journey versus bodybuilding in isolation? When… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/119887733/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-4-12%2Fc211f11c-c952-abdc-f928-1f161887c6b1.mp3) ## [99: Rum Martinis and Daywalkers: Tiki Time with Jeff (and Brad) @ San Francisco’s Pagan Idol](https://soundcloud.com/creative-distillation/99-rum-martinis-daywalkers-tiki-time-sfo-pagan-idol) _2026-05-07 · Creative Distillation_ We are excited to be coming to you from the golden shores of California, the City by the Bay, and one of the tiki capitals of the world: San Francisco. This is Episode #99, the first of three conversations in Creative Distillation’s 100th episode celebration, which kicks off with Brad finally joining Tiki Time with Jeff to speak with Maggie Sanders, General Manager of Pagan Idol. Maggie describes… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2316098738-creative-distillation-99-rum-martinis-daywalkers-tiki-time-sfo-pagan-idol.mp3) ## [98: Jeff's Jet Pilot and Brad and Jeff's Tiki Analysis Part 2](https://soundcloud.com/creative-distillation/jeffs-jetpilot-tiki-analysis-pt2) _2026-04-30 · Creative Distillation_ CDEP98: JEFF’S JET PILOT AND BRAD AND JEFF’S TIKI ANALYSIS PART 2 Welcome back for Part 2 of Brad and Jeff’s Tiki analysis, a look at the major eras of tiki through the lens of Martin and Rebecca Cate’s book, Smuggler’s Cove. In part 1, over a Three Dots and a Dash stirred up by Jeff himself, our co-hosts dive into the mythic-but-true history of Don the Beachcomber, founder of the first tiki bar… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2303397509-creative-distillation-jeffs-jetpilot-tiki-analysis-pt2.mp3) ## [Meet Claude, an AI assistant (Sponsored)](https://crawlproof.com/a/YN3kGkQYyuLm) _2026-04-30 · **Sponsored**_ Chat with Claude at claude.ai — a conversational AI assistant. ## [#307: Do I Have to Learn Programming to Get Jacked?](https://podcasters.spotify.com/pod/show/team3dmj/episodes/307-Do-I-Have-to-Learn-Programming-to-Get-Jacked-e3im0tq) _2026-04-30 · 3D Muscle Journey · 3D Muscle Journey_ 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 lifting? How important is effort for making progress? What is more important, working hard or a more optimal program? What advice to the coaches have for novice lifters when it comes to how to go about their training? What movement… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/119259514/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-30%2F0aee68dc-7488-99da-1259-cb04d20a0352.mp3) ## [97: Jeff's Three Dots and a Dash and Brad and Jeff's Tiki Analysis Part 1](https://soundcloud.com/creative-distillation/jeffs-three-dots-and-dash-and-brad-jeffs-tiki-analysis-pt1) _2026-04-16 · Creative Distillation_ We have a lot of fun in store as we round the final turn of Creative Distillation’s seventh season, and build toward our 100th episode. Martin and Rebecca Cate’s book, Smuggler’s Cove, has served as the roadmap and bible for this season’s journey into tiki, and in this episode, fortified by a Three Dots and a Dash expertly mixed by Jeff himself, our fearless explorers start charting the course and… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2303395157-creative-distillation-jeffs-three-dots-and-dash-and-brad-jeffs-tiki-analysis-pt1.mp3) ## [#306: How Much Does Food Quality Matter?](https://podcasters.spotify.com/pod/show/team3dmj/episodes/306-How-Much-Does-Food-Quality-Matter-e3hv6sm) _2026-04-16 · 3D Muscle Journey · 3D Muscle Journey_ 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. Have the coaches noticed a correlation between food quality and how the body performs and recovers? How does focusing on food quality make prep easier, more enjoyable, and lead to a faster recovery after prep? What nutrition… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/118511958/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-15%2F0860c01b-e8e8-dade-3b3c-4c3f6e203648.mp3) ## [#305: Periodization for Bodybuilders](https://podcasters.spotify.com/pod/show/team3dmj/episodes/305-Periodization-for-Bodybuilders-e3had1h) _2026-04-02 · 3D Muscle Journey · 3D Muscle Journey_ Brian, Eric, and Brad discuss the misconceptions and utility behind using periodization to help maximize muscular hypertrophy. How important is periodization for muscular hypertrophy? How is periodization different from programming adjustments? Is there a way to sequence your training that maximizes hypertrophy? How do the coaches typically adjust an athlete’s training program from mesocycle to… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/117830129/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-2%2Fd0320002-f0f7-15c8-b9fd-f76f58b6269d.mp3) ## [96: Tiki Time with Jeff with Claudia Doblinger (TUM): Trader Vic’s Rum Punch and the Public/Private Role in Clean Tech Startups](https://soundcloud.com/creative-distillation/ttwj-claudia-doblinger-tum-trader-vids-rum-punch-public-private-role) _2026-03-26 · Creative Distillation_ This “hybrid” episode of Tiki Time with Jeff and Creative Distillation was recorded in April 2025, during the early days of Jeff’s tiki odyssey. Trader Vic’s in Munich — the oldest remaining Trader Vic’s location — is the setting for Jeff’s interview with Prof. Dr. Claudia Doblinger, Professor of Innovation and Technology Management at Technical University of Munich. Over a shared Rum Cup served… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2283843887-creative-distillation-ttwj-claudia-doblinger-tum-trader-vids-rum-punch-public-private-role.mp3) ## [#304: How to Build a Training Day](https://podcasters.spotify.com/pod/show/team3dmj/episodes/304-How-to-Build-a-Training-Day-e3glbv8) _2026-03-19 · 3D Muscle Journey · 3D Muscle Journey_ 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 flexibility there is when it comes to how you structure your sessions. In what situations can it be beneficial to do isolation exercises before compound exercises? What are the coaches’ thoughts on active recovery days? What are Jeff’s… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/117140904/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-2-18%2F52848fd0-8efb-6513-d722-a35f162b9fad.mp3) ## [95: The Pits and Stems Sal Banan and MJ Yang (CU) on AI Growing Pains](https://soundcloud.com/creative-distillation/95-pits-stems-sal-banan-mj-yang-ai-growing-pains) _2026-03-12 · Creative Distillation_ On this episode, Brad and Jeff continue their field research at Pits & Stems, a real live speakeasy located somewhere in Boulder. They’re still joined by host and proprietor Ethan Decker, who contribrutes his wry insights as he keeps the libations flowing, and MJ Yang, Assistant Professor of Strategy, Entrepreneurship and Operations at CU Boulder’s Leeds School of Business. The conversation shifts… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2282171333-creative-distillation-95-pits-stems-sal-banan-mj-yang-ai-growing-pains.mp3) ## [#303: Who Still Counts Macros?](https://podcasters.spotify.com/pod/show/team3dmj/episodes/303-Who-Still-Counts-Macros-e3fuu2u) _2026-03-05 · 3D Muscle Journey · 3D Muscle Journey_ 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 coaches manage their nutrition instead. Why was IIFYM such a big deal? What did the coaches’ eating look like before IIFYM? What were their early experiences with IIFYM? What are the downsides of having very precise macronutrient… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/116405790/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-2-4%2Ffa53c507-e880-6958-029c-58c17a4896e3.mp3) ## [94: MJ Yang (CU) and Ethan Decker, Founder, Applied Brand Science and Proprietor/Mixologist, Pits & Stems (Boulder)](https://soundcloud.com/creative-distillation/mj-yang-cu-ethan-decker-applied-brand-science-pits-stems) _2026-02-26 · Creative Distillation_ This time, we return to perhaps our all-time favorite establishment, one that’s so special we can’t even tell you where it is because it's an actual, modern-day speakeasy located somewhere in the wilds of central Boulder. We first visited Ethan Decker and his wonderful establishment, Pits & Stems, on episode 63, way back in March 2024, and then again for episode 70. For our third time back, we’re… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2273572412-creative-distillation-mj-yang-cu-ethan-decker-applied-brand-science-pits-stems.mp3) ## [#302: Stress Management for Bodybuilders](https://podcasters.spotify.com/pod/show/team3dmj/episodes/302-Stress-Management-for-Bodybuilders-e3f9j87) _2026-02-19 · 3D Muscle Journey · 3D Muscle Journey_ 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 coaches do to help ensure they get good sleep? What can you do to improve your sleep quality and quantity? Why is it important to prioritize resting from your work and bodybuilding? How can you undulate your volume based on your… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/115706567/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-1-19%2F82b3c3a2-8c18-bfdb-1528-a0c8fb1d635c.mp3) ## [Make any domain metal (Sponsored)](https://crawlproof.com/a/l0ow08NMiV3I) _2026-02-19 · **Sponsored**_ Turn any domain into a blacked-out metal landing page with an email waitlist ## [93: Tiki Time with Jeff w/guest Russell Thoede, Founder, Lei Low (Houston)](https://soundcloud.com/creative-distillation/93-tiki-time-russell-theode-lei-low-houston-tx) _2026-02-12 · Creative Distillation_ This Tiki Time with Jeff episode was recorded in April 2025 -- months before our Tiki Time with Jeff Primer was recorded (see episode 84). — On this voyage, Jeff speaks with Russell Thoede. In 2014, he and his wife, Elizabeth, co-founded Lei Low in Houston. Russell is not just the owner of what is now one of Jeff’s favorite tiki bars; he’s the maker of Jeff’s new favorite tiki drink, The Pearl… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2264825450-creative-distillation-93-tiki-time-russell-theode-lei-low-houston-tx.mp3) ## [#301: Our Biggest Bodybuilding Lessons of 2025](https://podcasters.spotify.com/pod/show/team3dmj/episodes/301-Our-Biggest-Bodybuilding-Lessons-of-2025-e3elglk) _2026-02-05 · 3D Muscle Journey · 3D Muscle Journey_ 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 quest to be optimal that are making them suboptimal. Can cheat meals sometimes be an effective strategy to use during a fat-loss phase? How has Alberto been getting himself to eat more vegetables? How has the way Brian chooses… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/115048564/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-1-5%2F13850c77-4080-fb95-7edd-322f6755c167.mp3) ## [92: Ethan Poskanzer (CU) on Moral Flexibility & Isabel Schoebert (TUM) on Public-Private Collabs](https://soundcloud.com/creative-distillation/92-ethan-poskanzer-cu-on-partisan-moral-flexibility-and-isabel-schoebert-tum-on-public-private-collabs) _2026-01-29 · Creative Distillation_ For this last, lingering, “holidayesque” episode of the season, we return to Dry Land Distillers in Longmont, Colorado, where Brad and Jeff continue their discussion with CU’s Ethan Poskanzer and Isabel Schoeberl, a visiting doctoral candidate from the Technical University of Munich. As if the handcrafted libations shaken and stirred by Dry Land aren’t enough, Jeff smuggles in a bottle of his… [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2256169832-creative-distillation-92-ethan-poskanzer-cu-on-partisan-moral-flexibility-and-isabel-schoebert-tum-on-public-private-collabs.mp3) ## [#300: Q&A Session 30](https://podcasters.spotify.com/pod/show/team3dmj/episodes/300-QA-Session-30-e3e0jbn) _2026-01-22 · 3D Muscle Journey · 3D Muscle Journey_ Brad, Alberto, and Brian answer audience-supplied questions about pre-workout nutrition, rest periods, belt squats vs. barbell squats, muscle maturity, sleep hygiene, volume, weekly calorie targets, and more. What do the coaches consume before and during workouts when they train in the morning? What is the coaches’ advice for those who keep having unsuccessful fat loss phases? If you are… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/114363191/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-21%2Fedaa22f8-68be-7be1-a57c-2d516d77695b.mp3) ## [91: Nan Jia (USC): Nora's Craft Cocktails and AI's Effects on Employee Creativity](https://soundcloud.com/creative-distillation/91-nan-jia-usc-noras-craft-cocktails-and-ais-effects-on-employee-creativity) _2026-01-15 · Creative Distillation_ 91: Nan Jia (USC): Nora's Craft Cocktails and AI's Effects on Employee Creativity by Creative Distillation [Listen](http://dts.podtrac.com/redirect.mp3/feeds.soundcloud.com/stream/2248306889-creative-distillation-91-nan-jia-usc-noras-craft-cocktails-and-ais-effects-on-employee-creativity.mp3) ## [#299: How to Fast-Track Fat Loss](https://podcasters.spotify.com/pod/show/team3dmj/episodes/299-How-to-Fast-Track-Fat-Loss-e3db67c) _2026-01-08 · 3D Muscle Journey · 3D Muscle Journey_ 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 with their calorie deficit? Does Jeff personally run aggressive fat-loss phases? What is Brian’s advice to someone who wants to lose weight quickly? Why do the coaches usually recommend a more conservative approach when it comes to… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/113661612/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-0-7%2F50ba11fd-44e6-78a5-0d58-5a94f6c03d06.mp3) ## [#298: What Does “Evidence-Based” Even Mean?](https://podcasters.spotify.com/pod/show/team3dmj/episodes/298-What-Does-Evidence-Based-Even-Mean-e3coh5l) _2025-12-25 · 3D Muscle Journey · 3D Muscle Journey_ 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 the coaches learn from? When do the coaches go against science-based recommendations? What is the difference between outcome data and mechanistic data? Why do the coaches caution against being “anti bro”? Who are science-based… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/113050229/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-23%2Fc75f9166-93f6-a258-851c-0bcc4ebb9d1b.mp3) ## [#297: Verbal and Mental Cues for Lifting](https://podcasters.spotify.com/pod/show/team3dmj/episodes/297-Verbal-and-Mental-Cues-for-Lifting-e3c6dcj) _2025-12-11 · 3D Muscle Journey · 3D Muscle Journey_ 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 usefulness of focusing on the mind-muscle connection. How do the coaches approach lifting differently in contest prep compared to the offseason? Why do decreases in strength not necessarily mean a loss of muscle? Why can changes in body… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/112456531/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-10%2F29f707ee-3025-94a3-bda5-b6f0dd21577b.mp3) ## [#296: How Much Consistency Is Required for Progress?](https://podcasters.spotify.com/pod/show/team3dmj/episodes/296-How-Much-Consistency-Is-Required-for-Progress-e3bgpvo) _2025-11-27 · 3D Muscle Journey · 3D Muscle Journey_ Jeff, Brian, Alberto, and Brad discuss the underrated and underleveraged role of consistency in the achievement of one’s strength and physique goals. What keeps the coaches so consistent with their training? If you are struggling with being consistent, what can you do to help you become more consistent? Why and how do the coaches make sure they are enjoying their training? Once you are consistent,… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/111748536/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-10-26%2F2f76d32f-7dfe-a820-2a48-7965954159ac.mp3) ## [#295: Why Do You Stay Natural?](https://podcasters.spotify.com/pod/show/team3dmj/episodes/295-Why-Do-You-Stay-Natural-e3astjs) _2025-11-13 · 3D Muscle Journey · 3D Muscle Journey_ Alberto, Jeff, and Brian share why they have chosen to stay natural, why they are glad they have, and give advice to younger lifters who are considering using steroids, SARMs, etc. Were the coaches ever tempted to use performance-enhancing drugs? What ultimately deterred them from using them? What are good questions to ask yourself if you are considering using steroids, SARMs, etc.? What are the… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/111096892/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-10-12%2Ff1acf2e5-e232-ea8a-1a47-2b675a68b499.mp3) ## [Home of the Agentic Pull Request (Sponsored)](https://crawlproof.com/a/qXpmXFA0H2hP) _2025-11-13 · **Sponsored**_ CLI-first, TUI-ready toolkits and a moshscript installer — join the waitlist ## [#294: The Biggest Mistakes Among Intermediate Bodybuilders](https://podcasters.spotify.com/pod/show/team3dmj/episodes/294-The-Biggest-Mistakes-Among-Intermediate-Bodybuilders-e3a7uuu) _2025-10-30 · 3D Muscle Journey · 3D Muscle Journey_ Jeff, Alberto, Brian, and Brad share their wisdom, experiences, traps they’ve fallen for, and common present-day obstacles to help you get the most out of your intermediate phase. What mistakes did the coaches make when they were intermediate lifters? What is the definition of an intermediate lifter and what rate of progress should they expect? What should you look for and watch out for when… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/110410142/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-9-29%2F710f7e1f-234e-1663-3c2e-39e1985485e7.mp3) ## [#293: When to Bulk, Cut, or Maintain](https://podcasters.spotify.com/pod/show/team3dmj/episodes/293-When-to-Bulk--Cut--or-Maintain-e39jaeh) _2025-10-16 · 3D Muscle Journey · 3D Muscle Journey_ Alberto, Jeff, Brad, and Brian go through a variety of scenarios discussing what they recommend doing in each one. How beneficial are aggressive bulks? What lessons did Alberto learn from his dreamer’s bulk? What are the coaches’ thoughts on conservative versus aggressive bulking? What is the recommended ratio of lean-gaining phases to fat-loss phases? Can you gain muscle eating at maintenance?… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/109733777/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-9-15%2Fea24a1f5-e881-9384-ab5b-20471798f3b8.mp3) ## [#292: Competition Day Coaching](https://podcasters.spotify.com/pod/show/team3dmj/episodes/292-Competition-Day-Coaching-e38vmbp) _2025-10-02 · 3D Muscle Journey · 3D Muscle Journey_ Brian, Jeff, and Brad discuss what to do the night before and day of your bodybuilding competition to help ensure you look and feel your best onstage. What is the difference between water flat, sodium flat, and carb flat? How much time does Jeff want between the last meal an athlete eats and when they step onstage? If you are spilled on competition day, what can you do to fix it? What eating… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/109090617/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-9-1%2Fddad9606-8bd3-21d3-26f1-4531ac88acc8.mp3) ## [#291: Optimizing Your Off-Season](https://podcasters.spotify.com/pod/show/team3dmj/episodes/291-Optimizing-Your-Off-Season-e38c8dm) _2025-09-18 · 3D Muscle Journey · 3D Muscle Journey_ Brian, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/108453750/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-8-17%2Fae365bb1-79f8-90ec-1359-3edc8d0c25a5.mp3) ## [#290: Q&A Session 29](https://podcasters.spotify.com/pod/show/team3dmj/episodes/290-QA-Session-29-e37nd3m) _2025-09-04 · 3D Muscle Journey · 3D Muscle Journey_ Alberto, Brad, and Brian answer audience-supplied questions about using straps vs. a mixed grip, starting a diet more aggressively vs. more conservatively, warming up, refeeds, training with only dumbbells, and a lot more. Can deadlifting with a mixed grip create muscular imbalances and/or lead to injury? At what age do most bodybuilders hit their max size? What are some strategies for putting on… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/107770422/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-8-3%2F15fce446-96bb-1cae-0b50-a2c10da11d29.mp3) ## [#289: How to Beat Cravings, Hunger, and Lethargy](https://podcasters.spotify.com/pod/show/team3dmj/episodes/289-How-to-Beat-Cravings--Hunger--and-Lethargy-e37454k) _2025-08-21 · 3D Muscle Journey · 3D Muscle Journey_ Brad, Jeff, Alberto, and Brian discuss how to successfully manage your appetite during prep, strategies to lower hunger, how to prevent binges, and what to do if you binge. In Alberto’s opinion, what is the most-important meal when prepping? Is it sometimes a good idea to actually lower your protein intake so that you can increase your carbohydrate intake? What can help you decide how to spread… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/107139668/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-7-21%2F2b859e14-a3c5-a4b7-dfc1-056289ea619c.mp3) ## [#288: Bodybuilding With a Social Life](https://podcasters.spotify.com/pod/show/team3dmj/episodes/288-Bodybuilding-With-a-Social-Life-e36i03v) _2025-08-07 · 3D Muscle Journey · 3D Muscle Journey_ The happier you are, the better off your bodybuilding is going to be. Brian, Brad, Jeff, and Alberto discuss how to balance bodybuilding with the rest of your life, times they got the balance wrong, and how to avoid common pitfalls that can come from living a bodybuilding lifestyle. What can you do to get more comfortable eating in social settings? What are some cringe moments the coaches had when… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/106544703/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-7-7%2Feaf2c70c-f984-8581-f7eb-35b666ce9954.mp3) ## [#287: Intuitively Tracking Your Training](https://podcasters.spotify.com/pod/show/team3dmj/episodes/287-Intuitively-Tracking-Your-Training-e35ujbp) _2025-07-24 · 3D Muscle Journey · 3D Muscle Journey_ Alberto, Brian, Brad, and Jeff discuss why it’s important to track your training, who should track their training, and what details to track based on your experience level. What issues can happen when someone is too focused on beating the logbook? Do the coaches ever have an athlete track volume load or is that a thing of the past? What are the coaches’ thoughts on decreasing load to work on… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/105909049/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-6-24%2F400d89e0-b940-122b-0831-ce9ba2663aba.mp3) ## [#286: The Ideal Pace for Fat Loss](https://podcasters.spotify.com/pod/show/team3dmj/episodes/286-The-Ideal-Pace-for-Fat-Loss-e35bog6) _2025-07-10 · 3D Muscle Journey · 3D Muscle Journey_ Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/105291718/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-6-9%2Ff5ca00ee-00df-c29b-f6bd-f20b34954641.mp3) ## [#285: The True Cost of Contest Prep](https://podcasters.spotify.com/pod/show/team3dmj/episodes/285-The-True-Cost-of-Contest-Prep-e34kvsq) _2025-06-26 · 3D Muscle Journey · 3D Muscle Journey_ Alberto, Jeff, Brad, and Brian discuss all the costs (financial, time, health, etc.) to consider when planning a contest prep. What are the financial costs associated with prepping for and competing in a bodybuilding show? What is the coaches’ order of operations in terms of when to purchase what over the course of a contest prep? Why do the coaches recommend waiting to sign up for the show you’re… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/104545626/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-5-23%2F7d6cda72-c489-6ca5-40a3-62c8d7e23378.mp3) ## [#284: How To Build Your Back](https://podcasters.spotify.com/pod/show/team3dmj/episodes/284-How-To-Build-Your-Back-e3414s0) _2025-06-12 · 3D Muscle Journey · 3D Muscle Journey_ Eric, Brad, and Alberto discuss programming and exercise technique strategies to make your back training more effective. Why does training your back require a bit more strategy than other muscle groups? What are the coaches’ recommended movement patterns for complete back development? Do muscles only grow uniformly or is it possible to get regional hypertrophy? How much range of motion should you… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/103895360/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-5-9%2F4447be6c-a73b-ca0a-0a0a-22664904f678.mp3) ## [#283: Is Your Obsession With Clean Eating Holding You Back?](https://podcasters.spotify.com/pod/show/team3dmj/episodes/283-Is-Your-Obsession-With-Clean-Eating-Holding-You-Back-e33ekv5) _2025-05-29 · 3D Muscle Journey · 3D Muscle Journey_ Alberto, Steve, and Brian discuss what orthorexic behaviors can look like in bodybuilders and how these behaviors can lead to suboptimal progress and a reduced quality of life. What is the coaches’ experience with orthorexia personally and with their athletes? What are some common behaviors the coaches see that are unnecessary and suboptimal? Why do people sometimes still do things they know they… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/103289253/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-4-27%2Fe323108b-4769-012d-9248-180ff0fcae72.mp3) ## [#282: The Importance Of Mind Muscle Connection](https://podcasters.spotify.com/pod/show/team3dmj/episodes/282-The-Importance-Of-Mind-Muscle-Connection-e32ptd5) _2025-05-15 · 3D Muscle Journey · 3D Muscle Journey_ Eric, Jeff, and Brian discuss the intersection between effort, mind muscle connection, and biomechanics to give you more flexibility in your technique, exercise selection, and programming. How important is having a good mind muscle connection when performing an exercise? Does rep speed matter as long as you’re hitting the appropriate proximity to failure? How much of a difference does training at… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/102609765/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-4-13%2F270e6e91-1b3a-1e9f-bd3b-a6a18046f1e4.mp3) ## [#281: You Need Better Progress Pics](https://podcasters.spotify.com/pod/show/team3dmj/episodes/281-You-Need-Better-Progress-Pics-e320thb) _2025-05-01 · 3D Muscle Journey · 3D Muscle Journey_ Brian, Alberto, and Brad discuss the importance of progress pictures, how to take them, how often to take them, and explain the difference between social media friendly progress pictures and progress pictures that are actually going to help you get better. How do the coaches like their athletes to take their progress pictures? What lighting do they prefer? What attire do they prefer? How often do… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/101790699/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-3-25%2Fb9cf8db3-c5ce-ff24-df41-0a546b66015f.mp3) ## [#280: Q&A Session 28](https://podcasters.spotify.com/pod/show/team3dmj/episodes/280-QA-Session-28-e31hgnk) _2025-04-17 · 3D Muscle Journey · 3D Muscle Journey_ Brian and Jeff answer audience-supplied questions about recovery, refeeds, periodization, food focus, exercise selection, posing, and more. Is it okay to train through some soreness or should you wait until the soreness is gone to train? What are the coaches’ thoughts on cheat meals and cheat days? When is the best time to have a refeed? If someone is training for hypertrophy, how often do they… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/101286068/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-3-14%2F8f7d6e93-fca0-39fa-19af-107498521adf.mp3) ## [#279: Post Competition Assessments](https://podcasters.spotify.com/pod/show/team3dmj/episodes/279-Post-Competition-Assessments-e311fpi) _2025-04-03 · 3D Muscle Journey · 3D Muscle Journey_ Eric, Alberto, and Jeff discuss how they review an athlete’s season with the athlete to help them process their emotions, see their achievements, develop a perspective that is going to help them, and determine what they need to work on in the offseason to have a better physique and prep next time they compete. What can you do to help you process a show or season where you didn’t place as well as… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/100760818/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-3-2%2F79063b47-6bea-0285-6008-75f767838100.mp3) ## [#278: The Art Of Fatigue Management](https://podcasters.spotify.com/pod/show/team3dmj/episodes/278-The-Art-Of-Fatigue-Management-e30ac3q) _2025-03-20 · 3D Muscle Journey · 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… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/100003386/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-2-17%2F2ae19696-33b2-0ee3-638c-a2d572af21af.mp3) ## [#277: Stretching For Hypertrophy & Performance](https://podcasters.spotify.com/pod/show/team3dmj/episodes/277-Stretching-For-Hypertrophy--Performance-e2vp2k5) _2025-03-06 · 3D Muscle Journey · 3D Muscle Journey_ 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… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/99436613/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-2-6%2F58df9293-0571-b9ef-0ce3-80ce051cff91.mp3) ## [#276: How To Travel & Keep Your Gains](https://podcasters.spotify.com/pod/show/team3dmj/episodes/276-How-To-Travel--Keep-Your-Gains-e2v47bj) _2025-02-20 · 3D Muscle Journey · 3D Muscle Journey_ 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… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/98753331/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-1-20%2F17b9eadb-6720-e963-ba8a-d20810760b84.mp3) ## [#275: Why You Should Gamify Your Gains](https://podcasters.spotify.com/pod/show/team3dmj/episodes/275-Why-You-Should-Gamify-Your-Gains-e2ug1rg) _2025-02-06 · 3D Muscle Journey · 3D Muscle Journey_ 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?… [Listen](https://anchor.fm/s/f2ddbc2c/podcast/play/98092336/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-1-6%2Fcb0634e9-2ea6-008e-c280-579924019f35.mp3)