3DMJ Coach Alberto Nuñez - I Want To Be Elite(Bulking Week 2)

[@GLS217]

Assuming all the food I logged is correct, Alberto consumed 3,693: 192 protein 120 fat 475 carbohydrates

[@Team3DMJ]

Thank you! :)

[@bricksaccomplice3004]

that fat seems stupid high for some one whos that lean, i aim for 60g or less on my bulks

[@Yesmyfriend123]

Big Z he probably just doesn’t want to eat like 600-650 grams of carbs a day lol

[@RadostinKuzmanov]

Really interesting training program.I would like to see more of it.

[@comediant5]

Alberto, could you make a video about pull-over exercise. How to perform this exercise and when to incorporate it in your program ?

[@turk9610]

If you take a break from eg. squats or deadlifts and use eg. a leg press as your primary movement (as I wish to do at some point soon) when you want to go back to a squat/deadlift for powerlifting purposes how long does it take to get back into your groove? Thanks

[@Hersovyac]

Why this order of exercise? Why no triceps or shoulders work? The volume is also pretty low per muscles group I would say, how do you manage it? Low/high volume day?

[@iccipsu]

He did lateral raises so there is shoulder work. Also, the bench press works triceps so there is tricep work aswell.

[@doryfishie2]

Unless he has no arms, bench press with any grip works the triceps in some way.

[@Ezmody]

If u actually was listening he said that hes doing 4 full body a week so it is not low volume

[@Hersovyac]

First thing first, english isn't my primal language so excuse my understanding. Even if doing full body four times a week, 4 sets per muscle per session is low (4x4= 16 sets per week =/= high volume). Look at any old time bodybuilder routine where full body was the thing, you will see 6-10 sets per session (usually three each week so 18-30 sets total). That's why I am asking, no need for your hate thinking that I am dumb to ask stuff. That's why I am asking if he is regulating volume per session to manage heavier weights here and there.

[@fabzsays933]

i believe they just think all the high volume "fluff work" is not necessary in most situations. you should watch the other 3dmj vlog GSD. He does even less volume.

[@tnaeshstones8646]

Why are your reps so slow and controlled?does it make a significant difference in muscle fiber recruitment?

[@ChurnMush]

do you think 4 days off is enough for a deload or lifting half the weight for a week better? i only lift 3 days a week

[@JOReview]

just subscribed off this video alone. good shit man. 4x a week frequency damn. sounds nuts but if it works then i cant say crap. run with it man. how many training days a week you have then? 4 total just doing full body each? any cardio in there?

[@DaneKnightonFIT]

Nice video man! I always enjoy learning from the elites.

[@rlozano715]

excelente video, seria genial que hicieras videos en español, eres alguien muy conocido en la comunidad hispana y eses una fuente mu confiable. saludos Alberto.

[@Jason.88]

Awesome video, tips and recipe!

[@oooartvandelay]

paused sets of ten on bench are brutal

[@JOReview]

that pie is freaking bomb look Albert! Wish like all hell i could do dairy darnit!

[@max_fjellstorm]

When you work with the sets you mentioned like one week 8s 10s 12s etc how are you managing the weight increasing? Are you keeping the weight the same?

[@oncecursed1]

M Riede yo, i can’t speak for Berto but a lot of off season programming starts at easy reps and increases the rep scheme over time because you’ve recently been dietin and you want to “relearn” your weights and not over do your transition back into heavier sets. So say you bench 135 for your sets of 8, then 10 and 12 in the following weeks. That’s considered a “successful rep improvement” and so you’d add weight (at this level of experience it’s probably a literal 5-10lbs on compound and 5 on accessories).

[@oncecursed1]

M Riede also, as he spoke about, he was attempting to find a good weight range to build percentage based schemes later on. So this weight acclimation allows him to see where he should be for adequate stress/tension/workload.

[@GLS217]

Keep the videos just like this! Loved this vlogging style man! You should try to upload videos twice a week!

[@carlosruiz1234]

That pizza looks fucking amazing. I just want to put the tip in 😉🍻🍕

[@satangk]

great camera angles....

[@c510sony1]

What is stopping you on going on gear? since you have already achieved so much and possibly 90% of your genetic potential

[@zacpegram5058]

Why do people always think that getting on steroids is the next step in bodybuilding? Bodybuilders like Berto are in this for the long hall and want to be lifting 20+ years in the future, without any complications from drugs. Continually progressing as a natural athlete and pushing the bar to what everyone thinks is possible naturally is far more appealing, not to mention a healthier/sustainable lifestyle.

[@TheDailySlured]

Just an FYI, he used to take gear, so I'm sure he knows that it's not for him, and wants to continue his journey without it.

[@c510sony1]

+Adam Sabo lol he never did took gear you dumbfuck

[@TheDailySlured]

Eric Helms and Alberto Admitted to steroids 7 years ago.

[@Team3DMJ]

This information is incorrect - Alberto

[@patrykputya3336]

nice dog;) Best cardio personal coach ;D

[@Yohansanchez]

why arent yo counting your macros ?

[@Pat-Newman]

good vid berto

[@awwgie]

You should do more "day in the life" videos Berto. You're hilarious in your snaps and you and Leanna are always fun to watch. Just an idea

[@AnuragPrasadnyc]

[disclaimer: I was really bored] If you ate 2 handfuls of fruit worth 30g carbs, you had 121F/480C/191P.

[@pipp92]

would love to see a posing after a workout in half natty light!

[@arianasilesia2500]

the pizza looked fenominal

[@b320man]

can someone hurry up an calculate the macros...

[@micpadovano]

Fill the crust with the ricotta next time ;)

[@straightjacketleatha]

lmao" here comes the bride"

[@lukasmoesgaard8937]

That is one sexy pizza!

[@djsulphur]

Berto be careful using the leg press I know quite a few people who have really messed up their lower backs using it. I love to squat and at one point I switched to leg press for a while and did feel my lower back in a bad way so removed it from my routine. My 2 cents

[@Team3DMJ]

Easy keep hip tension and don't "butt wink"

[@jacobkh]

Man, I got stung right on the ass by a wasp 2 days ago

[@TheJoeyrs311]

whole foods and micros not even once

[@DaneKnightonFIT]

Nice video man! I always enjoy learning from the elites.