Podcasts about 3dmj

If you've spent any time in the evidence-based fitness world, you've no doubt come across his work. Eric is a coach, athlete, author, researcher, and educator. He's one of the minds behind 3DMJ—helping natural bodybuilders and strength athletes reach their best without sacrificing their health—and the author of The Muscle & Strength Pyramid books, The Nutrition Coach's Guide to Bodybuilding, and countless research reviews.What I love most about Eric is that he bridges the gap between science and real-world application—always with an emphasis on sustainability, psychological health, and the long game. So today, we're diving deep into the tricky terrain of what happens after a fat loss phase—reverse dieting, low energy availability, and how lean you can realistically stay without sacrificing your health or performance. I really loved this episode and i'm hoping you do too!If you're interested in working with Eric or his team you can contact them HERE at 3DMJ Coaching.For coaches looking to learn more and stay up to date with the latest research check out Mass Research Review. It's an incredible resource that i've used for years now. HEREFollow Eric HERE

In this episode, Dr. Eric Helms and I discuss:How much protein should you eat if you lift weights and you're in a caloric deficit?How important is protein intake relative to all other variables in a deficit?How much protein should you eat at maintenance or when bulking?The conversation arises from a recent systematic review with meta-regression on protein intake in a deficit, which Dr. Helms contributed to alongside Dr. Martin Refalo and Dr. Eric Trexler.Links and resources:Read the original research paper: “Effect of Dietary Protein on Fat-Free Mass in Energy Restricted, Resistance-Trained Individuals: An Updated Systematic Review With Meta-Regression” by Refalo and colleagues – https://journals.lww.com/nsca-scj/fulltext/9900/effect_of_dietary_protein_on_fat_free_mass_in.179.aspx Check out Eric's IG account @helms3dmj for more posts on this paper: https://www.instagram.com/helms3dmj/ Check out the MASS Research Review: ⁠https://massresearchreview.com⁠Visit the 3DMJ website: https://3dmusclejourney.com/ Sign up for one on one coaching with me: ⁠https://www.fittotransformtraining.com/coaching.html⁠Follow me on Instagram @nikias_fittotransform: ⁠http://instagram.com/nikias_fittotransform/⁠Visit my website: ⁠https://www.fittotransformtraining.com⁠Sign up for my free newsletter: ⁠https://mailchi.mp/157389602fb0/mailinglist⁠Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: ⁠https://mailchi.mp/4b368c26baa8/noquitkitsignup⁠

In this episode, Eric Helms is joined by returning guest, his fellow 3DMJ coach and WNBF Pro bodybuilder, Alberto Nuñez, who is also the  male WNBF athlete rep. In addition, they are joined by first time guest Steff Noble, a WNBF Figure pro, experienced coach, and president of WNBF UK. The trio first reflects on what was arguably the most competitive natural bodybuilding season to date, and the overall state of drug free bodybuilding, which in many ways is flourishing. There is more interest, higher competitive levels, higher productive quality in some regions, and in some countries natural bodybuilding is growing faster than enhanced bodybuilding. In North America, while some federations are doing better than others, the market demand for natural bodybuilding is obvious, as the NPC has made a concerted push to enter the natural bodybuilding scene, promoting drug tested shows in the US and Canada (as well as overseas), and even offering the chance to turn pro at the biggest natural events, with promises of drug tested pro shows on the horizon. What does this mean for natural bodybuilding? Is this a good thing, a threat, the beginning of a new era, or the beginning of the end? Further, what does the natural bodybuilding community need to do collectively to secure its future? Join us in this episode as we review not only the 2024 natural bodybuilding season, but discuss the future of the sport. The MASS crew records Iron Culture LIVE on YouTube, every Monday night at 7pm eastern time. Be sure to join us for a future episode and say hello in the live chat! If you'd like to submit a question or topic for us to address on an upcoming episode, please use this link: https://massresearchreview.com/office... Time stamps: (coming soon)

Dr. Eric Helms is back to discuss the findings and practical applications of a recent scientific paper on the effects of volume and frequency on muscle hypertrophy. We talked about: What this paper can tell us How we can implement these findings into our training How much volume you need to build new tissue vs maintain existing muscle … And more! Links and resources: “The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain” by Pelland and colleagues - ⁠https://sportrxiv.org/index.php/server/preprint/view/460/967⁠  Check out the MASS Research Review: https://massresearchreview.com Visit the 3DMJ website: https://3dmusclejourney.com/  Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/  Fit to Transform Podcast Ep. 8: “Evidence-based programming for hypertrophy - With Dr. Eric Helms” - ⁠https://podcasters.spotify.com/pod/show/fit-to-transform/episodes/Evidence-based-programming-for-hypertrophy---With-Dr--Eric-Helms---Ep--8-e1n71ka⁠  Check out the Data Driven Strength Podcast: ⁠⁠https://creators.spotify.com/pod/show/datadrivenstrength⁠⁠  Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/ Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Visit my website: https://www.fittotransformtraining.com Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup

This week The General Muscle Podcast celebrates its 150th episode! In honour of this milestone, Lawrence welcomes the one and only Alberto Núñez, natural pro bodybuilder and coach at 3DMJ. Alberto and Lawrence dig into how the best bodybuilders are able to become more intuitive, how fatherhood has changed Alberto's life as well as his future competitive plans. Thank you for listening! Please take the time to screenshot the episode, post it onto to your Instagram story and tag Lawrence and! Please take the time to leave a five star review on your podcast platform of choice as this is a great way to help the show! Alberto's IG: @nunez3dmj Lawrence's IG: @general.muscle Physiotherapy Enquiries: lawrence@everybodiesphysio.com.au Coaching Enquiries: lawrence.grieve@ymail.com Use code "GENERAL" for 15% off at www.powersupps.com.au

In this Iron Culture episode Dr. Helms sits down with fellow 3DMJ coaches and Iron Culture veterans Brian Minor and Alberto Nunez for a spirited debate about who they each think are the top 5 natural male bodybuilders of all time. Bodybuilding is where art and culture meet science, where science meets sport, and if you are a fan of natural bodybuilding and its history, you will love this episode. Listen in as they struggle to even agree on a criteria for someone to be The Natty GOAT, learn little-known facts about the early years of Kai Greene's career when he was natural, and pay careful attention to the honourable mentions, as there are many potential candidates, for the “Mt. Rushmore plus one” of natty competitive bodybuilding.

Welcome to episode 133 of the Longevity Muscle podcast! Today we have Jeff Alberts from 3D Muscle Journey joining us for our quarterly subscriber Q&A. Jeff is a Pro Natural Bodybuilder who fell in love with lifting back in 1986. He entered his first competition in 1993 and over the span of 3 decades he's competed in numerous shows. His track record speaks for itself winning 2 pro cards, 16 class titles, 26 top 3 finishes, and winning the 2014 IFPA Pro International. As a coach with 3DMJ, Jeff has worked with over 400+ athletes since 3DMJ's inception, assisting them to reach a higher level.Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro(01:07) Iphone headphones (the issue)(02:08) Olympics 2024(03:12) Update from Jeff(04:17) Where is 3DMJ based?(04:42) Brad competes in 2024(06:31) Competing after age 50(08:00) How's Jeff's training been? (training, body, competing)(12:24) Mentality shift, HIT and the importance of auto-regulating training(17:14) Does Jeff enjoy his training?(18:14) Heat wave in California (18:35) Deadlifts and alternating exercises (21:18) Good vs. Bad exercises (23:51) Armchair quarterbacks (25:42) Jeff's nutrition, supplementation and macro regimen (how has it changed?)(32:56) Jeff's favourite cereal (34:19) What Jeff has in his home gym(36:48) Pros and cons of dumbbell pressing(39:28) Jeff's training principles(40:45) The enjoyment for problem solving (41:50) Cut or lean bulk to try to recomp?(46:28) Less aches and pains with less load, high reps vs. High load low reps?(47:47) Jeff's experience with pre-exhaust techniques(52:19) In a cut is cardio essential if you're already in a deficit from dieting?(56:04) Protein intake when dieting(58:41) Jeff's experience with DOMS (should you train when sore?)(01:08:49) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Jeff and 3DMJ:Follow Jeff on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.

Dr. Eric Helms is back on the podcast to cover a number of efficiency techniques to save time in your training sessions while maintaining or potentially increasing the resulting hypertrophic stimulus. We're covering: Supersets Rest-pause Myo reps Drop sets Links and resources: Check out the MASSive Training Guide: https://massresearchreview.com/free-massive-training-guide/  Watch Eric's video, “Natural Pro's Time Saving ALL SUPERSET Upper Body Workout,” on YT: https://www.youtube.com/watch?v=Rqla2dZslfo  Visit the 3DMJ website: https://3dmusclejourney.com/  Follow Eric on IG @helms3mdj: https://www.instagram.com/helms3dmj/  Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/ Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Visit my website: https://www.fittotransformtraining.com Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

In the latest episode of Anabolic Radio I am joined by the WNBF Lightweight World Champion @dirkemmerich.We spoke about a variety of topics that range from Dirks origin and passion for bodybuilding, recap of his competition seasons, the dynamic between him and his coach @nunez3dmj, and finally his current endeavors to defend his title this year...Links: https://linktr.ee/ishak_ishakSupport the show

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comThis week on the podcast Mikki speaks to Dr Eric Helms about body building, the history behind enhanced versus natural, Erics own decision to go down the natural body building route, and the journey it took for him to win his pro card last year in 2023, 19 years after he begun in the sport. We also discuss Eric's supplement and nutrition strategy for his competition shows in 2023, and what is next for him.Eric is a coach, athlete, author, and educator. A trainer since the early 2000's, he's worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. As a part of 3DMJ he coaches drug free strength and physique competitors at all levels. Eric has competed since the mid 2000's in natural bodybuilding, unequipped powerlifting and dabbled in Olympic lifting. He earned pro status as a natural bodybuilder with the PNBA in 2011 and competes with the IPF at international level events as an unequipped powerlifter.Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He's taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BSc in fitness and wellness, an MSc in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.Links:Eric Helms: https://3dmusclejourney.com/about/eric-helms/Iron Culture podcast: https://ironculture.libsyn.com/MASS monthly research review: https://www.strongerbyscience.com/mass/Eric on Mikkipedia https://podcast.mikkiwilliden.com/8Eric and Cliff on Mikkipedia https://podcast.mikkiwilliden.com/76  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenCurranz supplement: MIKKI saves you 25% at www.curranz.co.nz or www.curranz.co.uk off your first order

Eric Helms PhD, CSCS is the Chief Science Officer of 3DMJ. He helps the team members play to their strengths, stay up to date with best practice, and acts as a science communicator, helping lifters find sustainable pathways to high performance.    Eric is the chief author of the Muscle and Strength Pyramids, a founder of and reviewer for Monthly Applications in Strength Sport, and is a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, pursuing research in training, nutrition and psychology for strength and physique sport.    Eric has a PhD in Strength and Conditioning with a research focus on autoregulating powerlifting, a masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, a second masters in exercise science and health promotion, and a bachelors in sports management, fitness and wellness.    As an athlete, Eric is WNBF Pro bodybuilder and competes in multiple strength sports.   Work with  Dr. Eric Helms Instagram: @helms3dmj Website: https://3dmusclejourney.com Podcast: https://3dmusclejourney.com/podcast/   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram

Welcome to episode 100 of the Longevity Muscle podcast! To celebrate episode 100 it only made sense to bring on the man who helped kick start the podcast (dating back to episode 1) Jeff Alberts from 3D Muscle Journey! Jeff is a Pro Natural Bodybuilder who fell in love with lifting back in 1986. He entered his first competition in 1993 and over the span of 3 decades he's competed in numerous shows. His track record speaks for itself winning 2 pro cards, 16 class titles, 26 top 3 finishes, and winning the 2014 IFPA Pro International. As a coach with 3DMJ, Jeff has worked with over 400+ athletes since 3DMJ's inception, assisting them to reach a higher level.Timestamps:(00:11) Intro(02:23) Update from Jeff(05:16) How Jeff warms up for his training sessions(13:34) Jeff gives an update on his shoulder, exercise selection & managing intensity(20:32) Ideal rep ranges (is it context specific?)(29:00) Jeff's top 3 high intensity training techniques(37:55) Who is Jeff's coach for this contest prep?(40:29) Jeff's experience with full body workouts(43:14) Upper/Lower splits and recovery considerations(44:28) How Jeff implements re-feed days (45:39) How low does Jeff's fat intake get during contest prep?(46:55) High protein vs. moderate protein (Jeff shares his experience)(54:07) Low calorie sweeteners (Walden Farms, Splenda, etc.) (55:06) Remembering Cake Mafia and Matt Ogus (56:09) Does volume matter if progress is the same?(59:24) Jeff askes "have you seen someone do 20 sets per week with a lot of effort?"(01:03:44) Team 3DMJ's positive influence on bodybuilding (01:10:12) Why Jeff hasn't posted frequent progress pics for this contest prep(01:14:51) Thank You for episode 100 + Outro Thanks for listening! Please share and subscribe!Get in touch with Jeff and 3DMJ:Follow Jeff on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show

Eric Helms is an AUT Research Fellow at the Sports Performance Research Institute New Zealand (Auckland University of Technology) in the Strength & Conditioning and Sports Physiology and Nutrition research groups. He is also the Director and Chief Science Officer of 3DMJ, an organization devoted to strength training and education centered around the same, a competitive bodybuilder, co-host of the Iron Culture podcast—which comes highly, highly recommended by Robinson—and a founding editor and reviewer for Monthly Applications in Strength Sport. Eric is also the author of two terrific books on strength training and nutrition respectively, The Muscle and Strength Pyramid: Training and The Muscle and Strength Pyramid: Nutrition. In this episode, Robinson and Eric discuss one of his areas of expertise, nutrition, covering both broad topics like various approaches to structuring one's diet and more specific questions like how much protein you should be consuming and what supplements you should be taking. Eric's Instagram: @helms3dmj Iron Culture: https://ironculture.libsyn.com MASS: https://massresearchreview.com 3DMJ: https://3dmusclejourney.com OUTLINE 00:00 Introduction 03:36 Eric's Academic Background 11:14 Should You Get Your Diet Advice From Bodybuilders? 18:28 The Benefits of Intuitive Eating 52:25 How to Determine Maintenance Calories 59:50 How Much Protein Should You Be Eating? 01:16:38 MASS 01:20:08 Creatine 01:30:43 Should You Take BCAAs? 01:38:33 The Role of Meta-analyses in Sports Science Robinson's Website: http://robinsonerhardt.com Robinson Erhardt researches symbolic logic and the foundations of mathematics at Stanford University. Join him in conversations with philosophers, scientists, weightlifters, artists, and everyone in-between.  --- Support this podcast: https://podcasters.spotify.com/pod/show/robinson-erhardt/support

0:00- Intro            0:30- Nick with 3DMJ            2:00- Making yourself uncomfortable            6:30- Enjoying the journey            11:30- 3DMJ            13:00- Andrew Huberman's claims            14:15- School vs practice            18:30- Physical therapy for the lifter            27:30- ART and Graston            30:00- Chiropractors            32:00- Placebo and psychology            40:00- Nick's profession            44:00- Most common lifting injuries            47:00- Stubborn PT issues            53:00- Where to find Nick            54:00- Diagnosing oneself as a PT

Eric, Brian, and Alberto have the most thorough discussion on the principle of specificity and how it applies to powerlifting that has ever happened on the podcast or any other 3DMJ platform. Why does the barbell bench press result in better pec development for some than others? Why does the barbell back squat result in […] The post #232: Powerlifting: Beyond The Big 3 appeared first on 3D Muscle Journey.

Apply for 1 on 1 online coaching HERETo get more details click HEREEmail list HEREIn this episode, I am joined by Dr. Eric Helms  He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand.He also has published multiple peer-reviewed articles in exercise science and nutrition journals. Lastly, he is a Coach at 3DMJ, a writer at MASS, and cohost of the podcast Iron Culture.What we talked about: - (0:00)Update on him. -(10:00) Update on his training/nutrition. -(25:20) Pre workout nutrition for muscle growth. -(44:20) Post workout nutrition for muscle growth. -(54:30) New research coming out. Where to find Eric: Instagram: https://www.instagram.com/helms3dmj/Podcast: https://ironculture.libsyn.com/MASS research review: https://www.strongerbyscience.com/mass/

Dr. Eric Helms is back on the podcast to discuss all things calf training! 0:00- Intro0:30- AFSP Donation3:30- Calf experimentation18:00- Is stretching additive or redundant23:30- How painful is the stretch27:00- Stretching33:15- Maxing out stretch progress38:00- Blood flow restriction43:00- The safety of stretching45:30- Eric's measurements46:30- My calf experiments 52:00- Long term training55:30- Eric's varied projects 1:00:00- Where to find EricAFSP: https://supporting.afsp.org/index.cfm...Eric's IG: https://www.instagram.com/helms3dmj/3DMJ: https://3dmusclejourney.com/Website and Coaching: https://brainsandgainspodcast.com/Smile Fund: https://secure.operationsmile.org/sit...

3DMJ Head Coach and pro natural bodybuilder Jeff Alberts joins me today to share how he's been able to stay consistent with training for over 36 years. If you want to make a true lifestyle change, this episode will be an invaluable tool to help you build the mindset you need to stay committed to your fitness goals for decades. Links and resources: Visit the 3DMJ website: http://3dmusclejourney.com/ Connect with Jeff on Instagram @3dmj_godfather: https://www.instagram.com/3dmj_godfather/ Check out the 3DMJ Team YouTube channel: https://www.youtube.com/@Team3DMJ Follow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

The guys are joined in this episode by Amanda Rizo, licensed therapist & mental health consultant for bodybuilding team 3DMJ. We get the chance to dive into building the courage to work on yourself, where to start when it comes to the work, and why vulnerability is a massive strength.   New episodes every Friday!   Join our Community: https://facebook.com/groups/beyonduiltcommunity   Follow Amanda: https://instagram.com/rizo_amanda_   Follow us: https://instagram.com/chadmorganfit https://instagram.com/farshadsarrafi https://instagram.com/beyondbuilttraining https://youtube.com/chadmorgan

Apply for 1 on 1 online coaching HERETo get more details click HEREIn today's episode, I am joined by Alberto Nunez.  He is a WNBF pro natural bodybuilder and coach at 3DMJ.-(0:00): His background. -(13:30) Overview of his most recent prep. -(16:25) Things that changed this prep. -(36:55) What his current training looks like. -(52:08) His approach to warm-up sets. -(55:35) How he makes sure he is making progress from a muscle-building standpoint. -(1:02:22) What to do if you overshot your building phase. Where to find him: Instagram: nunez3dmjWebsite:https://3dmusclejourney.com/

Should you spend ££££ on a machine to measure your client's body composition? Will it help you make better decisions for your clients? Can they really measure someone's body fat?   Stuart welcomes Dr. Eric Helms back on the podcast to find out. Along the way, they also talk about research on the relationship between sedentary time and health. You can also expect to learn exactly whether specific exercises can really target certain regions of muscle, why squats won't make your hamstrings grow and why you DON'T want early career success.        Timestamps  0:01:22 Exploring Early Career Success and Longevity 0:15:40 The Relationship Between Sedentary Time and Exercise 0:25:25 Exploring the Accuracy of Body Composition Measurements Methods 0:39:34 Regional Hypertrophy in Response to Resistance Training 0:42:16 How does Regional Hypertrophy inform a personal trainers practice?   Find Out More About Eric: Ig: https://www.instagram.com/helms3dmj/?hl=en  3DMJ: https://3dmusclejourney.com/about/  MASS: https://www.strongerbyscience.com/mass/#pricing  Iron Culture Podcast: https://podcasts.apple.com/nz/podcast/iron-culture/id1452114380?mt=2    Find Out More About LTB: Instagram: https://www.instagram.com/liftthebar/  Website: https://liftthebar.com/  Free Trial: https://liftthebar.com/free-trial 

Welcome to episode 67 of the Longevity Muscle podcast! Jeff Alberts from 3D Muscle Journey returns! Jeff is a Pro Natural Bodybuilder who fell in love with lifting back in 1986. He entered his first competition in 1993 and over the span of 3 decades he's competed in numerous shows. His track record speaks for itself winning 2 pro cards, 16 class titles, 26 top 3 finishes, and winning the 2014 IFPA Pro International. As a coach with 3DMJ, Jeff has worked with over 400+ athletes since 3DMJ's inception, assisting them to reach a higher level.Timestamps:(00:11) Intro(00:56) The goal for 2023(04:10) Is Jeff Alberts retiring from natural bodybuilding competition?(05:42) Jeff gives an update on his training (10:15) 3-4 days vs 5-6 days training per week(14:02) A discussion on the "more is better" approach(17:29) Training volume for beginners vs advanced lifters(27:08) How Jeff approaches progression with his lifts at 50+ years old(32:58) Aches, pains and injury (when to seek out professional help)(39:30) To smaller muscles require more volume than bigger muscles?(42:25) Is "muscle memory" a real thing?(47:14) A discussion on preventing/dealing with burn out(50:54) Benefits of having a coach(55:31) Benefits of diet breaks and refers(01:00:00) What contests will Jeff look to do in 2023(01:04:21) Where your an learn more from Jeff + OutroThanks for listening! Please share and subscribe!Get in touch with Jeff and 3DMJ:Follow Jeff on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________Support the show

In today's episode, 3DMJ coach and athlete Brian Minor and I aim to demystify the concept of progressive overload. Brian is a coach, educator, Certified Strength and Conditioning Specialist (CSCS), and athlete, with a Master's Degree in Health and Exercise Science from Colorado State University. He's been coaching athletes for over a decade, with a primary focus on those interested in improving body composition, physique contest prep, and within the sport of powerlifting. Tune in to hear Brian's thoughts on what progressive overload is, what tools to use to track whether it's happening or not, how to choose a training program when you're starting out, how to change it as you become more advanced, how to tell when you're no longer a beginner, but rather an intermediate or advanced lifter… and much more than I could fit into this description! Check out the 3DMJ website for coaching and educational content: http://3dmusclejourney.com/ Sign up for the JPS Health & Fitness Online Mentorship: https://www.jpshealthandfitness.com.au/product/online-mentorship/ Connect with Brian on IG @bdminor: https://www.instagram.com/bdminor/ Email Brian at brianminor@3dmusclejourney.com Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Join the waiting list for my online group coaching program, Transformation Kickstart: https://www.fittotransformtraining.com/group-coaching.html Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Sign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglist Sign up for the No Quit Kit email series on fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignup --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Today we are joined by Coach Alberto Nunez. Coach at 3DMJ. Who through experience has become one of the most recognizable names in the bodybuilding industry and has not just proven personal success, but has been a huge mentor for us all in regards to bodybuilding & physique enhancements through his teachings & experience. In this episode we breakdown the principles of a successful prep, dive into a little of his back story of competing, considering natural vs. enhanced, and post show recovery periods.   New episodes every Friday!   Join our Community: https://facebook.com/groups/beyonduiltcommunity   Follow Alberto: https://instagram.com/nunez3dmj   Follow us: https://instagram.com/chadmorganfit https://instagram.com/farshadsarrafi https://instagram.com/beyondbuilttraining https://youtube.com/chadmorgan

Today's episode is all about 3DMJ's newest coach, Brian Minor. How did Brian get into lifting? How did he get into competitive bodybuilding? How did Brian earn his Mr. Olympia title? What did Brian get his degrees in? How did he build up his coaching business? How long was he coaching before he left his […] The post #217: 3DMJ Origins: Brian Minor appeared first on 3D Muscle Journey.

Alberto Núñez is back on Iron Culture, but he's changed. If you thought his prior appearances were him in his final form, you were wrong. He's fresh off his WNBF Universe pro overall win, meaning he's Mr. Universe. So forget the best bodybuilder on planet earth, or the best bodybuilder in the nearest 10 parsecs, or hell, the best bodybuilder in the Milky Way galaxy! No, this super Saiyan is the best in the universe. In this Big Bang of an episode, you won't learn how to get freaky quads, a wide back, capped delts, or peeled to the socks like Berto, but you will learn lessons through his bodybuilding journey which apply to life in ways that would surprise you. Even the Watcher is mirin because Alberto is coming for the multiverse next!   0:00 Introducing Mr. Universe Team3DMJ YouTube Channel https://www.youtube.com/channel/UC8fhb7upVSZ0q-zK5snR9BA Iron Culture Ep. 191- Steroids, Staying Natural & The Tyranny of Progress https://www.youtube.com/watch?v=Pp30-AeTITQ Berto's Instagram post https://www.instagram.com/p/Ci-qBg_O6IB/ 19:40 Reflecting upon the journey of competing 27:41 Framing aging and the inevitable decline 42:29 Show day and the experience of being on stage Iron Culture Ep. 128- Book Bodybuilding & The Dog (ft. Ryan Doris) https://www.youtube.com/watch?v=i0Y93_jKSgU 53:44 Breaking down the competitors at the WNBF Pro Universe 1:11:20 The unique intricacies of bodybuilding and the motivations for competing 1:21:45 Berto finding satisfaction in his performances and the acknowledgment from his peers 1:25:28 The start of the 3DMJ community 1:35:02 Closing out   Where to find Mr. Universe Alberto Núñez Instagram: https://www.instagram.com/nunez3dmj/ Team 3DMJ https://3dmusclejourney.com/

Apply for 1 on 1 online coaching HERETo get more details click HEREEmail list HEREIn this episode, I am joined by Dr. Eric Helms  He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand.He also has published multiple peer-reviewed articles in exercise science and nutrition journals. Lastly, he is a Coach at 3DMJ, a writer at MASS, and cohost of the podcast Iron Culture.What we talked about: - (0:00)His fitness background. -(12:35) New research that he is doing.-(16:00) General consensus on weight gain rates for muscle growth. -(21:50) His current training/nutrition goals. -(38:10) Body fat set point overview. -(1:00:00) Can you change your body fat set point?-(1:08:05) Take home points of body fat set point. Where to find Eric: Instagram: https://www.instagram.com/helms3dmj/Podcast: https://ironculture.libsyn.com/MASS research review: https://www.strongerbyscience.com/mass/Article referenced: https://www.strongerbyscience.com/stay-shredded/

Dr. Eric Helms is the Chief Science Officer at 3DMJ, an online coaching company for strength and physique athletes, and a research fellow at the Sports Performance Research Institute New Zealand at Auckland University of Technology, with a PhD in strength and conditioning, a Masters in nutrition, and a second Masters in exercise science and health promotion. He's also a professional bodybuilder, a raw powerlifter, and a weightlifter. In other words, he's a lover of all strength and physique sports. In today's episode, he joins the podcast to answer these questions on evidence-based programming for hypertrophy: How do you design an effective hypertrophy training program? How many sets per body part should you do every week? How often should you train each body part? Are there any “best” exercises? How many exercises should you do for the same muscle? How often should you switch exercises? … And much more! Listen to the end for perhaps the most important component of a truly effective program. Resources: Visit 3dmusclejourney.com to find out more about Eric's books, podcasts, articles, and videos. Listen to the Iron Culture Podcast with Eric and Omar Isuf: https://ironculture.libsyn.com Follow Eric on Instagram @helms3dmj https://www.instagram.com/helms3dmj/ Follow me on Instagram @nikias_fittotransform http://instagram.com/nikias_fittotransform/ Visit my website: https://www.fittotransformtraining.com Sign up for one on one coaching: https://www.fittotransformtraining.com/coaching.html Sign up for my newsletter: https://mailchi.mp/4b368c26baa8/noquitkitsignup --- Send in a voice message: https://podcasters.spotify.com/pod/show/fit-to-transform/message

Timestamps: 1:09 - The relationship between training volume and strength adaptations vs training intensity and strength adaptations 6:48 - How Brian prefers to periodize training for long term strength development 15:01 - Beginner vs intermediate vs advanced lifter differences in programming & periodization & the importance of occasional submaximal phases of training 21:47 - Morphological adaptations driven by higher intensities 24:32 - Neurological adaptations driven by higher intensities 29:24 - How to individualize training priorities (volume vs intensity) based off of athlete needs and athlete psychology 39:57 - Body fat percentages & powerlifting performance - how lean should you be to optimize performance and competitiveness 52:02 - How to optimize gaining muscle & moving up a weight class as a powerlifter Brain's Website - https://myojournal.com/ Brian's Instagram - https://www.instagram.com/bdminor/ 3DMJ - https://3dmusclejourney.com/ Coaching and Programming - https://adampeeler-fitness.com/ My Instagram - https://www.instagram.com/adamdpeeler/ Built Bar (code PEELER for 10% off) - https://builtbar.com/

Joining us for a part 2 today on the Longevity Muscle podcast, is Nick Licameli from 3D Muscle Journey! Nick is a Doctor of Physical Therapy and the Injury reduction and management specialist with 3D Muscle Journey. Not only that, but Nick is also a professional natural bodybuilder. Timestamps:(00:11) Intro (01:58) Competing at the muscle mayhem (11:15) Competing as a lightweight (19:53) Nick's coaching experience with Jeff Alberts (24:35) Body composition changes from off-season to in-season (30:45) Working with Jeff Alberts and working around injury during contest prep (55:00) Overtaining (01:10:00) Where you can learn more from Nick + OutroThanks for listening! Please share and subscribe!Get in touch with Nick and 3DMJ:Follow Nick on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching ApplicationSupport the show

Brad, Jeff, and Steve conduct an audience-supplied Q&A session. Topics covered include: programming, building a home gym, setting up refeeds, mindsets that don't support sustainability, and more. Does anyone ever come to 3DMJ and the coaches think they don't have a chance at getting on stage? If you are plateaued on an exercise, what are […] The post #210: Q&A Session 21 appeared first on 3D Muscle Journey.

This week I talk to Jeff Alberts from 3DMJ. We dig into his current contest prep and plans before talking in-depth about how he has made progress as a very advanced lifter. Lots of practical takehomes from this episode, you don't want to miss it. Timestamps: (00:00) Intro (02:34) Mindset of a contest prep (07:10) Progress in the Offseason (11:21) Competing at a higher age (13:57) The impact of social media on bodybuilding (21:23) 36 years of bodybuilding (30:31) Injuries and technique (36:19) Training with minimal equipment (41:44) The biggest focus for the biggest gains (49:45) How to assess progress (57:47) Experiment playing with higher volumes https://www.instagram.com/3dmj_godfather/ https://3dmusclejourney.com/ Thanks, please comment, like and subscribe! COACHING: https://revivestronger.com/online-coaching/ MEMBERSITE: https://revivestronger.com/team-revive-stronger/ WEBSITE: https://www.revivestronger.com FACEBOOK: http://www.facebook.com/revivestronger INSTAGRAM: http://www.instagram.com/revivestronger NEWSLETTER: https://bit.ly/2rRONG5 YOUTUBE: https://www.youtube.com/watch?v=iRGajsVdC6M __________________________________________________________________ If you want to support us via a donation, that's highly appreciated! Patreon • https://www.patreon.com/revivestronger Don't like Patreon, go to Paypal! • https://bit.ly/2XZloJ4 __________________________________________________________________ Our Ebooks! Ultimate Guide To Contest Prep Ebook: • https://revivestronger.com/product/the-ultimate-guide-to-contest-prep/ Primer Phase Ebook: • https://revivestronger.com/product/the-primer-phase/ __________________________________________________________________ Stay up to date with the latest research and educate yourself! MASS (Research Review): • https://goo.gl/c7FSJD RP+ Membership: • https://ob262.isrefer.com/go/plus/Steve90/ JPS Mentorship • https://jpseducation.mykajabi.com/a/13324/esJ8AZwy __________________________________________________________________ Books we recommend! Muscle & Strength Pyramids • https://goo.gl/S8s6tG RP Books • http://bit.ly/2vREaH0 RP + Members site • https://ob262.isrefer.com/go/plus/Steve90/ For more • http://revivestronger.com/library/ __________________________________________________________________ Supplements: www.cnpprofessional.co.uk - STEVE15 for 15% off __________________________________________________________________ When you're interested in online coaching, please go visit our website and follow the application form: https://www.revivestronger.com/online-coaching/

Welcome back to Part 2 - Episode 43 of the Longevity Muscle podcast with Brad Loomis! If you haven't tuned into Part 1 - Episode 42 we highly recommend that first. Brad is a Team 3dmj coach for drug free strength and physique competitors at all levels. He has earned national podium placings in both 74 and 83kg weight classes as a USAPL Master Powerlifter. His career started in natural bodybuilding competing as an amateur from 1998 to 2008 when he earned his pro card with the WNBF. That is some serious longevity right there! (00:11) Intro (00:27) Insight into Berto's prep, diet breaks + refeeds (07:07) When will Brad compete next?(12:05) Team 3dmj contest season begins (13:00) Brads Scoliosis and training with spinal disorders (16:00) Building muscle and progressing at 50 and training with and around injury(25:00) Training while traveling (29:21) Are you gains done after 5 years of training(36:15) Do you need to squat, bench or deadlifts to maximize muscle growth (42:30) Protein intake for muscle growth (45:54) Brad's most memorable contests (55:00) Where you can learn more from Brad + Outro Thanks for listening! Please share and subscribe!Get in touch with Brad and 3DMJ:Follow Brad on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching ApplicationSupport the show

Welcome to episode 42 of the Longevity Muscle podcast. This time Brad Loomis joins us! Brad is a Team 3dmj coach for drug free strength and physique competitors at all levels. He has earned national podium placings in both 74 and 83kg weight classes as a USAPL Master Powerlifter. His career started in natural bodybuilding competing as an amateur from 1998 to 2008 when he earned his pro card with the WNBF. That is some serious longevity right there! Timestamps:00:11) Intro (01:30) Training update from Brad, adding sets weekly, working around pain(11:00) brads experience using a Swiss bar vs barbell (13:15) machines “vs” dumbbell (17:34) Brad's private gym before having his home gym (The Billy Funk Memorial)(18:54) Advice for those who want to build a home gym (24:10) Brad's experience with different training splits and what he's learned (32:15) Why are you attached to certain training routines (41:58) OutroThanks for listening! Please share and subscribe!Get in touch with Brad and 3DMJ:Follow Brad on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching ApplicationSupport the show

Jeff Alberts of 3DMJ is back for another podcast0:00- Intro 0:40- How many bodybuilding seasons has Jeff Alberts had? 2:10- Maintaining / missing the fire within 6:50- My experience getting coached with Steve Hall / Revive Stronger 8:30- Final efforts to gain muscle 11:00- Holding back in training 19:00- Experiments with high vs low volume 26:30- Individuality with coaching 34:00- Appropriate levels of information consumption 36:20- Truly bringing up weak bodyparts 40:00- Unilateral experimentation 49:00- N1 training and extended off seasons 57:00- Jeff's current season Jeff's IG: https://www.instagram.com/3dmj_godfat...Website and Coaching: https://brainsandgainspodcast.com/Patreon: https://wHolistic Life NavigationThis podcast explores how to heal stress & trauma holistically. I am your host, Luis...Listen on: Apple Podcasts Spotify A Little Bit of ChillFun, light-hearted Podcast full of self-help and suggestions to help you find your chillListen on: Apple Podcasts Spotify PROSTATE CANCER: REAL TALK™A supportive community of prostate cancer survivors...Listen on: Apple Podcasts Spotify

Welcome to episode 33 of the Longevity Muscle podcast! Back on the show and this time for a special Q&A is the man who helped kick start this whole thing, Jeff Alberts from 3D Muscle Journey! Jeff is a Pro Natural Bodybuilder who fell in love with lifting back in 1986. He entered his first competition in 1993 and over the span of 3 decades he's competed in numerous shows. His track record speaks for itself winning 2 pro cards, 16 class titles, 26 top 3 finishes, and winning the 2014 IFPA Pro International. As a coach with 3DMJ, Jeff has worked with over 400+ athletes since 3DMJ's inception, assisting them to reach a higher level.Timestamps:(00:11) Intro(00:56) Training and contest prep update(05:17) High Intensity Training vs High Volume Training(12:30) Preferences vs what is appropriate(14:30) The negative possibilities of very infrequent training(16:16) Avoiding overuse injuries (21:20) The cons of changing exercises out too frequently (22:30) Do you need to be getting stronger in order to maximize muscle growth?(26:28) Different forms of progression for bodybuilding(30:59) Signs you're not recovering well from your workouts(36:35) Push Pull Legs Repeat?! (39:00) Training 6 days per week?(44:41) Adding sets throughout the mesocyclone?(50:00) Do you need to do 10-20 sets per week per muscle group to grow?(54:34) Where you can learn more from Jeff + OutroThanks for listening! Please share and subscribe!Want exclusive access to bonus interviews with your favourite guests?! Become a Longevity Muscle VIP Supporter!Get in touch with Jeff and 3DMJ:Follow Jeff on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching ApplicationSupport the show

We're back with another Q&A episode, with just one trendy commercial break. That's right, we had to shill the 5-year MASS anniversary sale going on until May 3rd because let's face it, no corporation except one we're a partial owner of would sponsor us. But we do cover a range of questions in this episode, the first being how to address lagging body parts and setup muscle group specialization cycles…oh and 3DMJ has a new course for this…OK, so just one commercial break AND one integrated ad, BUT THAT'S IT (we gotta eat folks)! In addition, we also discuss other important topics, like body recomp, minimalist training, and the verifiable fact that Iron Culture Podcast started before the Stronger By Science Podcast (not that you've heard of it). [MASS Research Review] https://www.strongerbyscience.com/mass/ [3DMJ Lagging Body Parts]  https://www.3dmjvault.com/bundles/vip

The world of rehab is full of assessments and treatments. Some are legitimate, others less so, but the confusing part is that some of these assessments have a logical basis, connecting movement to function, can be improved with an treatment, and this coincides with the natural time course of healing. But was the assessment actually measuring the dysfunction or injury in some way, and did the treatment actually positively impact recovery beyond the placebo effect? To answer these hard questions we're joined by Iron Culture regular, Dr. Nick Licameli, an experienced physical therapist who works with the general populace as well as 3DMJ athletes, and his colleagues Dr. Jared Maynard of Unbreakable Strength and John Flagg of Rebuild Stronger, a physical therapist and a certified athletic trainer, respectively, who both work with strength athletes.

Jeff Alberts is a Pro Natural Bodybuilder who fell in love with lifting back in 1986. Jeff entered his first competition in 1993 and over the span of 3 decades he's competed in numerous shows. His track record speaks for itself winning 2 pro cards, 16 class titles, 26 top 3 finishes, and winning the 2014 IFPA Pro International. As a coach with 3DMJ, Jeff has worked with over 400+ athletes since 3DMJ's inception, assisting them to reach a higher level. Follow Jeff on IG: https://www.instagram.com/3dmj_godfather/ Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://www.vivobarefoot.com/us/powerproject Code POWERPROJECT for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://verticaldiet.com/ Use code POWERPROJECT for 20% off your first order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell

Cliff Harvey, PhD, is New Zealand's expert on the effects of a ketogenic diet in a healthy population, but so much more than that. He has been  helping people to live healthier, happier lives, and to perform better since starting in clinical practice (way back...) in the late 1990s. Over this time he has been privileged to work with many Olympic, professional, Commonwealth and other high performing athletes. He has also worked with many people to overcome the effects of chronic and debilitating health conditions. Along the way he has founded or co-founded many successful businesses in the health, fitness and wellness space, including the Nutrition Store Online and Holistic Performance Institute, NZ's leading certification and diploma for health, nutrition, health coaching and performance that has many of the world experts teaching on the course, so students are learning from the best. Cliff has  over 20 years experience as a strength and nutrition coach and, in addition to his PhD research, he is a Registered Clinical Nutritionist, qualified Naturopath (Dip.Nat – NCNZ) and holds a diploma in Fitness Training (AUT) and Health Coaching in Patient Care.You can find Cliff over at https://cliffharvey.com/Nutrition Store Online: https://www.nutritionstore.online/Eric is a coach, athlete, author, and educator. A trainer since the early 2000's, he's worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. As a part of 3DMJ he coaches drug free strength and physique competitors at all levels. Eric has competed since the mid 2000's in natural bodybuilding, unequipped powerlifting and dabbled in Olympic lifting. He earned pro status as a natural bodybuilder with the PNBA in 2011 and competes with the IPF at international level events as an unequipped powerlifter.Eric has published multiple peer reviewed articles in exercise science and nutrition journals and writes for commercial fitness publications. He's taught undergraduate and graduate level nutrition and exercise science and speaks internationally at academic and commercial conferences for fitness, nutrition and strength and conditioning. He has a BS in fitness and wellness, an MS in exercise science, a second masters in sports nutrition, a PhD in strength and conditioning, and is a research fellow for AUT at the Sports Performance Research Institute New Zealand. He is also co-founder for MASS monthly strength and conditioning review.Links:Eric Helms: https://3dmusclejourney.com/about/eric-helms/Iron Culture podcast: https://ironculture.libsyn.com/MASS monthly research review: https://www.strongerbyscience.com/mass/Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nzSave 30% on Hoka One One with the code TEAMMIKKI at www.Hoka.co.nz

Today we are welcomed by a very special guest. Someone who has inspired me from the very beginning of my bodybuilding journey. We are joined by none other than Alberto Nunez of 3D Muscle Journey! Alberto is a bodybuilding coach and a Professional Natural Bodybuilder with the WNBF.Timestamps:(0:11) Intro(01:06) WNBF World Championships Recap(10:35) Berto's experience with the PNBA(11:46) Berto's 2022 contest goals (16:28) The importance of starting early with your contest prep(23:35) Transitioning back to the gym from the lockdown at home workouts (31:00) What can influence low motivation for training?(33:34) Berto's experience training 2x per day(41:34) Berto's current training set up(45:08) Working WITH your asymmetries (54:24) The benefit of the Muscle and Strength Pyramids(56:01) The influence your mindset has with your training(01:05:05) Conditioning yourself for hard work!(01:13:14) Staying calm as you approach RPE 10 (1:20:16) Are you on one end of the extreme?(1:21:05) More isn't better they say?! (1:26:14) Where you can learn more from Berto(1:27:14) OutroThanks for listening! Please share and subscribe!Want exclusive access to bonus interviews with your favourite guests?! Become a Longevity Muscle VIP Supporter! Get in touch with Alberto:Follow Alberto on Instagram Follow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteCheck out the Muscle and Strength PyramidsGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

This week we welcomed the one & only Dr. Eric Helms (@helms3dmj) to the podcast. Eric is a research fellow at Auckland University of Technology, chief science officer for 3DMJ, MASS contributor, coach & pro natural bodybuilder - a busy guy you could say. This podcast was centred around how to balance bodybuilding & powerlifting. Both sports or outside of sport, the pursuit of strength & size, have many commonalities but subtle differences in programming, periodisation & planning competitions into the year. Eric has both the experience competing in a multitude of sports within the same year having competed in bodybuilding, strongman & powerlifting & has trained others to this stage at a high level too. Having been Helms fans for years it was great to chat with the man himself & I hope you enjoy the episode! Topics covered: 05:20 How Eric got into lifting & competing 11:30 Training differences between powerlifting & bodybuilding 18:00 Training-specific adaptation 22:00 Minimum effective training for strength 25:00 Preventing loss of adaptations 31:00 Yearly planning for dual sport competition 45:00 Lessons learned from competing in bodybuilding & powerlifting 1:00:00 Setting up for your life to compete Where to find Eric: Website: https://3dmusclejourney.com/about/eric-helms/ Research Review: https://www.strongerbyscience.com/mass/ Links to find the boys: Shane Storey Website: www.storeystrength.com Instagram: www.instagram.com/sstorey94 Email: shane@triagemethod.com Lawrence King Instagram: www.instagram.com/_lawrenceking Twitter: https://twitter.com/_lawrenceking

Joining us on today's episode of the Longevity Muscle podcast, is Nick Licameli from 3D Muscle Journey. Nick is a Doctor of Physical Therapy and the Injury reduction and management specialist with 3D Muscle Journey. Not only that, but Nick is also a professional natural bodybuilder. Timestamps:(00:8) Intro(1:46) Updates from Nick (6:52) Nick's take on the 2021 Mr America contest(12:32) Will Nick compete at the Mr America contest in 2022?(15:43) How Nick became 3D Muscle Journey's Injury Reduction & Management Specialist (20:50) Are you chasing the status/title?(26:53) Who and what specifically influences Nick's approach to bodybuilding? (30:12) Why it's really you "vs" you(32:15) "No pain, no gain?" (39:22) A discussion about pain, the "pain scale" and more(50:26) Nick discusses manual therapy(54:42) Where you can learn more from Nick(56:27) Outro Thanks for listening! Please share and subscribe!Want exclusive access to bonus interviews with your favourite guests?! Become a Longevity Muscle VIP Supporter! Get in touch with Nick and 3DMJ:Follow Nick on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Christina & Marissa have another great chat with Nick Licameli, DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They talk about Blood Flow Restriction Training, who it can benefit, the best way to administer it, and where future research on the topic is going. (0:00) - Intro (11:30) - What Is Blood Flow Restriction Training? (21:00) - Safety Around BFR Training (27:40) - Set/Rep Scheme (30:30) - Who Can Benefit from BFR? (37:00) - Science Behind BFR (42:15) - Muscle Damage (45:18) - Should You Do BFR As a Full Time Program? (53:17) - Who is BFR Best Suited For? (59:30) - Muscles Not Below the Cuff (1:06:45) - Where is BFR Research Going? (1:14:45) - Band Recommendations (1:20:35) - Outro Want to reach out to Nick? Instagram: @nicklicameli Email: nick@strengthtogetheronline.com Website: strengthtogetheronline.com Article: https://3dmusclejourney.com/thankful-for-mistakes-of-the-past-part-1/ Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Joining us on another episode of the Longevity Muscle podcast, is Eric Helms from 3D Muscle Journey!  Eric is a coach for drug-free strength and physique competitors at all levels. He himself, earned pro status as a natural bodybuilder with the PNBA in 2011 and also enjoys competing in powerlifting, weightlifting, and strongman. Timestamps:(00:10) Intro(0:46) Updates from Eric(3:26) When will Eric be competing next in bodybuilding(4:36) Autoregulation and RPE - what is it and why should you care?(35:25) Why Eric doesn't utilize a traditional bodybuilding split (44:20) Pros and cons of fixed vs autoregulated deload weeks (48:47) The relationship between training frequency and deloads(54:34) Where you can learn more from EricThanks for listening! Please share and subscribe!Want exclusive access to bonus interviews with your favourite guests?! Become a Longevity Muscle VIP Supporter! Get in touch with Eric and 3DMJ:Follow Eric on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteCheck out the Muscle and Strength PyramidsCheck out the MASS (Research Review)Get in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

Welcome to the first ever episode of the Longevity Muscle podcast! Joining us as our first guest, is Jeff Alberts from 3D Muscle Journey! Jeff has 35 years of bodybuilding experience, is a coach with 3DMJ and is a professional natural bodybuilder with the WNBF. He has competed at the world championships numerous times as well as the Yorton cup, which are two of the most prestigious competitions in the world of Natural Bodybuilding. Jeff has also successfully coached many athletes to the stage.Timestamps:(00:08) Intro(1:35) How Jeff's Process for competing has evolved over the last 35 years(6:16) Pulling the plug on contest prep(9:19) Who inspires Jeff to compete?(12:39) When will Jeff be competing next?(16:46) Retiring from competition...(19:09) Jeff's experience with Mike Mentzer's High Intensity Training (24:37) 1 set to "ultimate" failure once every 5 days?(30:06) Elaborating on HIT(35:13) Defining Jeff's training volume(38:51) Adjusting training variables for sustainable progress  (44:14) Jeff's experience with adding sets week to week(48:06) How Jeff's desire for progress evolved from when he first began lifting to nowThanks for listening! Please share and subscribe!Want exclusive access to bonus interviews with your favourite guests?! Become a Longevity Muscle VIP Supporter!Get in touch with Jeff and 3DMJ:Follow Jeff on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle Coaching__________________________________________________________________If you're ready to begin with online coaching, please visit our website and fill out the application form: Longevity Muscle Coaching Application

In this episode, Im joined by Jeff Alberts. Jeff is the head coach and co-founder of 3DMJ.  He started lifting weights back in 1986 and has competed in natural bodybuilding since 1993. He has put an emphasis on making sure his approach to the sport is balanced both in and out of the gym for his athletes. His success stems from that balance and by working with a sound structure for his athletes' training, nutrition, and recovery.In this episode we discuss:-Jeff's fitness background.-How bodybuilding has changed.-How social media has played a role in people trying to stay too lean. -Jeff's current training/goals.-Why he likes to have longer preps for a competition.-Has age changed his mind on longer diets?-Why you need to focus on more than just building more muscle. -Does he cycle his volume?-Why its important to do something even if you have a busy time come up in your life. -How to manage nutrition with a wife and kids. -Why it's important to learn from your mistakes when it comes to nutrition. How to find Jeff:Website: https://3dmusclejourney.com/Instagram: @3dmj_godfather

Christina & Marissa sit down with Chief Science Officer for 3DMJ, Dr. Eric Helms. They dive deep into the Muscle and Strength Training & Nutrition Pyramids and Eric talks all about how you can implement aspects of the pyramids for your own context! (0:00) - Intro (5:32) - Background of Muscle & Strength Pyramid (16:32) - Intention Behind Muscle & Strength Pyramid (19:32) - Overview of the Pyramids (30:10) - Mythbusting vs. Providing Useful Content (43:23) - The Role of Behavior & Lifestyle (50:00) - Tradeoffs Within Training and Nutrition (56:25) - Making the Pyramids Work for YOU (1:00:45) - What is the Concept of ‘Optimal'? (1:15:20) - What is Your Best Advice for Living a Healthy Lifestyle? (1:18:30) - Summary/Outro Buy the books here: https://muscleandstrengthpyramids.com/ YouTube (Nutrition): https://youtu.be/GAvW6xBZjSk YouTube (Training): https://youtu.be/OWmchPCyDvw Want to reach out to Eric? Instagram: @helms3dmj Website: www.3dmusclejourney.com Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Christina & Marissa sit down with Nick Licameli DPT, Injury Reduction & Pain Management Specialist for 3DMJ. They hit on a little bit of everything from how to tell if your pain is normal or requires treatment, the role of mentality surrounding injury, and how Nick has updated his practices throughout the years. (0:00) - Intro (8:05) - Definition of ‘Injury' (11:36) - Normal Pain vs. Pain That Requires Treatment (15:51) - What is Your Process Like For Working Through Pain? (29:36) - Doctor Recommendations vs. Your Position/Views? (39:56) - Pain Does Not Always Equal Tissue Damage (47:11) - Role of Mentality Surrounding Injury (50:41) - Learning From the Process (61:01) - How Can You Best Prevent Injury? (1:05:11) - Bodybuilding Career - Competing & Judging (1:08:59) - How Have Your Practices Changed Throughout the Years? (1:15:24) - Attaching identity to Specific Practices (1:18:41) - Using Instagram as A Physical Therapist (1:28:21) - One Tip For Living a Healthy Lifestyle (1:31:43) - Summary/Outro Want to reach out to Nick? Instagram: @nicklicameli Email: nick@strengthtogetheronline.com Website: strengthtogetheronline.com Article: https://3dmusclejourney.com/thankful-for-mistakes-of-the-past-part-1/ Follow us on Instagram: @barbelllifestylepocast Hosted by: @marissaroyfitness & @christilynnfit Producer: @shane_spellman

Today on the Daru Strong Podcast we welcome Dr. Eric Helms. Eric is a coach, athlete, author, and educator. A trainer since the early 2000's, he's worked in the US Air force, commercial gyms, private training studios, medical fitness and strength and conditioning facilities. As a part of 3DMJ he coaches drug free strength and physique competitors at all levels.Make sure you follow Dr. Eric Helms