Systems are the cornerstones of effective coaching. Actually, they are the cornerstone of almost any effective professional service. However, for the purpose of this article I’m going to discuss why and how systems are critical for coaching athletes, or for managing your own athletic career. With that said, to even begin to discuss systems, we have to first understand the principles these systems are built on. [Read more…]
I was recently emailed with a question, and the title of this blog post was the subject line of that email. The person who emailed me wanted to know “how to parse expertise from pseudo expertise.”
This person was not a novice, either in terms of experience or education and they stated “I still cannot figure it out. I have developed full blown paralysis by analysis…there are too many tribal silos all with their own PhD’s; all so sure of themselves. [Read more…]
Those who have been long-time fans of 3D Muscle Journey or who have taken the time to read our mission statement know that our focus goes much deeper than the simple pursuit of maximal drug free muscular development, strength development and leanness. The cornerstones of 3DMJ have always been community support, a holistic view of mental, physical and emotional health, evidence-based rational thinking, open minded discourse, and the personal growth that comes from dedication, desire, discipline and putting the journey on a higher pedestal than the destination. [Read more…]
As a content producer who uses social media to engage a (relatively) large audience with useful information, I’m often left with a decision to make either a “big picture” post about a broad topic, or a “specific post” on an element of a topic. For example, a picture of the Muscle and Strength Nutrition Pyramid, or a specific guideline to limit how often you train to failure because of the disproportionate fatigue it can generate, respectively. [Read more…]
Before we dive into this topic, let me state a few key points first.
- Before attempting an autoregulated gaining approach, it’s critical to have previous experience meticulously tracking energy intake and macronutrients.
- Additionally, you want experience stepping away from regular tracking and incorporating those habits you developed while tracking, with hunger and satiety.
- If you haven’t done #1 or if you are still doing #1 but have never stepped away from that approach and attempted #2, read this article and the links it contains to get a good understanding of how to set yourself up for success before attempting an autregulated nutritional approach to gaining.
Ironically, when many people talk about science-based approaches to bodybuilding and powerlifting, they often do so in black and white terms: something is either “evidence-based”, or not. I say this is ironic, because the actual studies these approaches are based on always report the probability that their findings are correct. Not only that, but different types of scientific studies themselves exist on a continuum; some publications carrying much more “evidential weight”, while others serve as very weak evidence in comparison, just as a function of their design. [Read more…]
Randomness. For miles and miles all I see is randomness. On Instagram, YouTube, in the gym, even in popular programs put together by “trainers”. It literally seems like most people in the fitness industry follow programs that were constructed by choosing a weekly split of some type, and then throwing darts at a dartboard with a list of exercises for that muscle group or groups, then darts at a dartboard with set and rep combinations, and finally at a board with a list of “advanced techniques”. [Read more…]
Most strength and physique enthusiasts spend a lot of time manipulating their training and nutrition during their lifting career. Rightly so, as they realize these are the two most important variables for helping them reach their goals. On top of this, many also consider dietary supplements as a tool to aid their progress. [Read more…]
What follows is a blog post I originally wrote for the awesome folks at DeNovo Nutrition for the Nutrition Element of their “Elements Education” series (which by the way I’d highly recommend you check out). The Elements team is an incredible group of coaches, thinkers and scientists who are true experts in their fields. Anyway, I thought this was a very important article addressing an all too common issue I frequently see in the physique community, so I wanted to repost this article on our website. Enjoy! [Read more…]
“Not Quite the Glute Guy” or “Stunt Double for Bret Contreras” or simply, “How to Perform the Hip Thrust – Lessons from Bret Contreras” – by Eric Helms
This blog post will conclude my posts on “how to lift”, that address some of the more difficult to perform bodybuilding assistance exercises. [Read more…]