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3D Muscle JourneyAuthor: 3D Muscle Journey
The 5 natural bodybuilding and powerlifting coaches from 3D Muscle Journey come together for conversations dissecting the art and science of muscle and strength. Be a fly on the wall as this collective of coaches discuss the ins and outs of helping athletes reach their potential on the stage, platform and in their personal lives. Dedication. Discipline. Desire. #Team3DMJ Language: en-us Genres: Fitness, Health & Fitness Contact email: Get it Feed URL: Get it iTunes ID: Get it |
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#304: How to Build a Training Day
Thursday, 19 March, 2026
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 thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill? How can you manage your total volume if you like doing a lot of different exercises? What have the coaches observed is the sweet spot when it comes to number of sets per exercise? If the coaches were to build a *perfect* training day for a robot, what would it look like? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:03- Situations where it can be beneficial to do isolation exercises before compound exercises 19:45- Structuring your split based on how many days you can train per week 23:53- How the coaches build a microcycle of training for themselves and their athletes 40:07- How to manage your total volume if you like doing a lot of different exercises 47:33- Recommendations for preserving rep quality 52:33- Jeff’s thoughts on the strategy of having newer lifters do extra volume to make up for a lack of skill 54:31- If the coaches were to build a *perfect* training day for a robot, what would it look like? 1:11:02- Programming tips for older individuals 1:13:26- Programming tips for those who have a lagging body part they would really like to improve Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching Hypertrophy Programming For Bodybuilders (Online Course)- https://www.3dmusclejourney.com/hypertrophyThanks for listening to The 3D Muscle Journey Podcast 💪 GET COACHING AND COURSES - https://www.3dmusclejourney.com/Watch our show on YouTube - https://www.youtube.com/team3dmj
