#291: Optimizing Your Off-Season
Listen to this episode
Summary
Brian, Jeff, Alberto, and Brad discuss how to set up your off-season plan so that you can have the most productive off-season possible. Is it normal to feel unmotivated to train after the end of a contest prep? What advice do the coaches have if you’re feeling this way? Should you increase, decrease, or keep your training volume the same immediately after the final show of your season? The more advanced you become, do you require larger surpluses, or do you benefit just as much if not more from a smaller surplus? How do the coaches recommend setting up your training split? How do you find your ideal off-season body weight? How do the coaches choose which exercises they are going to include in their program? The answers to these questions and many more are covered in this episode. Timestamps0:00- Introduction1:48- Make sure you fully recover & Planning your off-season 11:53- The coaches’ advice if you’re feeling burned-out on training after the end of your contest prep 22:49- Identifying which body parts you need to work on & Building your training split 36:34- Managing your rate of gain & Finding your off-season body weight 49:53- If you’ve gained “too much” body fat, that is the best time to go to the gym 54:11- Programming strategies for bringing up weak body parts 1:03:07- How the coaches choose their exercises and how they help their athletes choose1:12:53- Work hard Selected Links From This EpisodeCoaching By Team 3DMJ- https://3dmusclejourney.com/coaching The Recovery Diet (Vault Course)- https://www.3dmjvault.com/courses/the-recovery-dietBodybuilding Program Design (Vault Course)- https://www.3dmjvault.com/courses/bodybuilding-program-designThanks for listening to The 3D Muscle Journey Podcast 💪 SIGN UP FOR ONE-ON-ONE COACHING SERVICES - https://3dmusclejourney.com/coaching/TAKE OUR VIDEO COURSES FOR SERIOUS LIFTERS - https://www.3dmjvault.com/bundles/vipWatch our show on YouTube - https://www.youtube.com/team3dmj
First published
09/18/2025
Genres
Duration
76 minutes
Parent Podcast
3D Muscle Journey
View PodcastSimilar Episodes
No similar episodes found
Similar Podcasts
-
3D Food Printing Podcast
08/12/2020
3DIGITALCOOKS
We also do weekly 3DFP vids on YouTube: https://www.youtube.com/user/3DigitalCooks3DIGITALCOOKS is a 3D food printing studio. We create new food experiences through the innovation and research on food, user experience and technology around 3DFP. At the same time we commit to share the technology as we strongy believe it is the best way to help push it forward.
Clean -
3D Rivals
08/12/2020
Darren Sigler
Welcome to 3D rivals the show where I force my two siblings to talk about comic book movies and TV shows and everything in between.
Clean -
3D Design & Engineering - Dassault Systèmes
08/12/2020
Dassault Systèmes
Helping decision makers discover unique and disruptive business innovations to today's challenges.
Clean -
3D | Doing Design Differently
08/12/2020
Kacy Middleton
3D showcases Chicago creatives who are Doing Design Differently.
Clean -
3D Politics Live
08/06/2020
Host Tom McCay interviews the three Davids about the state of politics, culture, and the resulting public policies. Dambroso, Oldham, & Van Risseghem delve into the stories that shape our Oklahoma way of life.
Clean -
DeepDown&Dirty(3D)Radio
08/06/2020
Smashing Sebastian
3D Radio Show is all about the newest music to be released & music specials
Clean -
3D Thinking In An Increasingly 2D Thinking World
08/06/2020
Caroline Jordan
Ideas, morals, opinions, are incredibly complex in their composition and role in our lives. Why has our culture insisted that we subscribe to a black and white view of our surroundings? Are you tired of seeing in black and white? Are you too scared to try seeing in color? This isn't a political commentary podcast; it's a call to anyone who is tired of polarization.
Clean -
3D音乐馆
08/12/2020
我是小涛涛
3D音乐 请带上耳机听哦！！！
Clean -
3D Letter
08/12/2020
Sunni,kazuel,brooke
This was my letter that I did in art class and it just shows that I’m creative and that I could me confused at times
Clean -
3D Podcast - Dromen Durven Doen
08/12/2020
3D Podcast - Dromen Durven Doen
Met deze podcast wil ik geïnspireerd raken door mensen die niet alleen over dromen praten maar deze ook leven. Middels deze podcast kan ik anderen ook inspireren en samen maken we een betere wereld.Je bent zelf de verandering die jij graag wilt zien.Live, love and matter….(Quote Brandon Burchard)
Clean -
3D Sports
08/12/2020
Dacota Haynes
An up and comings sports podcast based out of the Pacific Northwest! Hosted by Dacota (3D) Haynes!
Clean
Discussion (0)
No comments yet
Be the first to share your thoughts about this episode!