Welcome back to the 3DMJ Podcast! Today’s episode marks the beginning of season 11 and what better way to kick off a new season than with a Q&A session.
In this episode, Andrea, Jeff, and Alberto answer five questions sourced directly from the 3DMJ community. Topics include: the required number of training sessions per week to make progress, thoughts on different methods of manipulating volume, how often the coaches hit new personal records in the gym, rationale for having an increased protein intake when gaining, potential benefits to including refeeds in a maintenance phase, and the appropriate rate of increasing calories in the off-season.
The coaches take each of these five topics, answer the initial question, then expand on the original question and examine it from multiple points of view. We are excited to be back for another season and think you’ll find today’s Q&A session well worth the wait. Sit back, relax, and enjoy the episode!
Timestamps
3:24- Required number of training sessions per week to make progress
22:45- Thoughts on various methods of manipulating volume
42:18- Various forms of progressive overload and how often the coaches hit new personal records in the gym
50:56- Rationale for having your protein intake higher than the minimum recommended level (for strength and physique athletes) when gaining
1:03:00- Potential benefits to incorporating refeeds during a maintenance phase
1:20:46- The appropriate rate of increasing calorie intake in the off-season for those seeking weight gain
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Thank you for all you guys do! It is greatly appreciated being able to learn applicable info from some of the best in the industry.
Not sure if this will be seen but I do have a question for the next time you run through a Q&A. If you had a client/physique athlete who had a chronic illness (Ex: Chrohn’s Disease) what would you do differently when setting up nutrition/supplementation/training compared to a normal “healthy” individual?
That’s a great question! I will put it in our Q&A Bank for possible upcoming episodes.
Also, just as some insight on to our personal protocol as 3DMJ… We heavily vet all incoming applications and have medical history questionnaires sent to our staff dietitian (you can learn more about him at stevetaylorrd.com) before we onboard an athlete. If they have any questionable digestive issues, medical issues, or red flags of any sort that come up, a dialogue is created between the athlete, coach, and Steve. We may need doctor’s clearances or an extra Skype appointment with Steve to make sure we are within safe practices, but we always do our best to take on any case that we are comfortable working with. (And if not, we politely decline and will refer the athlete to someone we may know that could be of better services to them.)
Hi Andrea, thank you and the team for being so thorough and honest about your approach. I’ve spoken with several people who call themselves a “coach” and they have essentially told me some pretty bold lies about their knowledge/certifications. I have competed once before but am really contemplating the idea of giving it another shot pending doctor approval. But I will definitely be putting in my application with 3DMJ if I’m given the green light!