We’ve all seen the blogs, vlogs, and podcasts…two “experts” talking about differing viewpoints; both fully vested in his/her beliefs. They debate passionately and fiercely. One brilliantly strategized attack followed by a beautifully planned defense. Soon it becomes similar to watching Floyd Mayweather lean, roll, and dodge punch after punch while backed into a corner then plant a hook at the perfect time and with perfect precision. It becomes so heated that the original purpose (if there was one to begin with) is forgotten. Now it’s about winning and losing. [Read more…]
In my last blog article, The Default Diet, I talked about (among other things) how large behavioral dissimilarities between offseason and prep can make transitions between the two more difficult. In this article, I want to discuss that in more detail, specifically as it relates to tracking your nutrition.
I have talked in depth about the potential pitfalls of nutrition tracking (this podcast episode is a good example), specifically how tracking can in some cases cause additional mental stress, in some cases may contribute to existing eating disorders, and inherently, is an external cue to guide eating, which can shift your focus and awareness away from internal cues (hunger, satiety) which can degrade your ability to “eat normally”or rather, auto regulate your energy intake and “naturally” control portion sizes. [Read more…]
The room is dimly lit and there are shelves packed with leather-bound books along the walls. You’re laying down on a couch spewing your deepest, darkest secrets to some stranger who’s favored responses seem to be, “how does that make you feel?” or “your parents are the reason you’re like this.” Meanwhile, this stranger is fiercely scribbling on a notepad what you speculate is your dooming diagnoses and who knows what else. [Read more…]
I present to you the final chapter on my deload series of blogs. In the first segment, I outlined why we must deload. Then in the 2nd and 3rd segments, I showed you how to deload; complete with 14 plug and play scenarios. By now I’m hoping you are buying into the necessity of tapers / deloads for maximizing progression. Now I am going to totally “nerd out” and go over the variables in programming for a taper / deload. Furthermore, I am going to cover those variables in the context of a both weight lifting, and endurance sports (for illustrative purposes). [Read more…]
If you listen to the 3DMJ podcast, you’ve probably heard me or one of the other coaches talk about how the offseason and contest prep should resemble one another a bit more closely over the course of your career as you develop “bodybuilder life skills”. If this doesn’t make sense initially, I can understand that. An immediate reaction might be to cock your head, and raise your eyebrow as you think, “hold on, in the offseason you should be in a surplus, gaining weight, higher in body fat, using more volume, and doing less or no cardio…that’s very dissimilar to contest prep.” Correct, that’s all true…but we don’t mean the quantitative variables, we mean the habits and lifestyle you develop, and the underlying structure.
Luck. Whether you’re born with it, find it in a pot of gold at the end of a rainbow, or find it in a bottle of golden liquid won for brewing the best Draught of Living Death potion in Potions class, we are all aware of its existence. But what exactly is luck? Why does it seem like some people are just so darn lucky, while others can’t catch a break? Also, is luck necessary for success in competitive bodybuilding? Let’s dive in and look deeper! Oh, and whatever you do, don’t play the “Name Game” with luck if there are children around…
This is the continuation of my series on using deloads/tapers/intro cycles in your training. The initial blog was the reason why we deload. Hence the title, “Why do we deload.” In it I outlined the fitness fatigue model and the physiological reasons why you can’t always train at your true, full capabilities. The predecessor to this entry was “How do we deload? Part 1 of 2.” In that blog, if you did not find a sample deload that fit your context of training, I have good news. In this blog, I give you 7 more “plug and play” deloads that perhaps will fit your particular needs. [Read more…]
“I’ve tried four different coaches, none of them met my expectations, I was disappointed with each one.”
“I read through the very positive testimonials for this coach, but after trying the coach out, I didn’t get the results I expected.”
“The coach produced some really impressive before and afters, but after trying the coach, the coach didn’t produce the same results for me.”
These seem like reasonable statements, and I’ve heard them before, many times. However, one thing I want to point out, is that if you remove the word “coach” in each of the examples and replace it with home or kitchen appliances like “vacuum”, “Rumba”, or “blender” the sentences still work. That’s a problem.
One of my least favorite memories from my childhood was moving on a frequent basis. I forget the exact count, but I believe I went to total of 11 different schools growing up. This often came with a full relocation of residence, so I was not only the new kid at school, but also on the block. Not the most comfortable of things at the time, but these experiences shaped my persona immensely. For the most part I was well received as a child, and I was often the one kid everyone referred to as their best friend. [Read more…]
In my last blog, I covered the “whys” of deloading. I hope I made it as easy as pie to understand in layman terms. Performing and being able to train at your absolute potential is the goal. However, that only happens a handful of times a year for most advanced athletes; thus, deloads become a must for all of us eventually. [Read more…]