Programming / Offseason Investing (3DMJ Godfather) - Ep. 2

[@Spychu1993]

I've been watching and listening to Alberto Nunez for so long that I just could not watch others... It was mistake, Jeff what a great content.

[@jeffalberts5077]

Spychu1993 really appreciate thank you! I love Berto and he’s a great teacher, but it’s always a good idea to learn from many...always something to take away. -Jeff

[@BogdanZamfirFitness]

One of the smartest mind in natural bodybuilding. Definitely a good source of inspiration and motivation for everyone! Keep up the good work, sir!

[@jeffalberts5077]

Bogdan Zamfir thank you! Appreciated. -Jeff

[@PeteCLeonard]

I know it comes with the territory of being an elite coach, but THANK YOU and kudos to you for being so transparent, patient, and generous with your rationale in your training. I feel like every time i listen, watch, and read your videos I learn more about myself as an athlete, husband, worker, and future father.

[@jeffalberts5077]

Peter Leonard sorry so late Pete, but you’re more than welcome. Happy to share and give back and glad to hear you’re learning more about yourself through me...great feeling for me and gives solidifies why I put myself out there. -Jeff

[@campfit505]

Love the upper/lower twice a week split, I’m with you Jeff

[@jeffalberts5077]

Camp Fit such a flexible split to work with! -Jeff

[@ethangoggin9874]

team 3dmj is so cool, like 4 mastermind teachers each with there own unique differences.

[@jaimeehenriquez]

Thank you for the good advice.

[@Panda395]

jeff whats your reason of doing smith bench instead of normal flat bench? is it volume purposes or ?

[@OlArbin]

Panda395 i was going to ask the same for the smith row, but then again i know when u do rows; form is a bit ugly.. and this guy is religious wit form

[@SacredTemplar8]

Panda395 I’m pretty sure he mentioned a couple of months back that he has some aches and pains from a past mi or injury and to be sure that he will progress safely and consistently he switched the barbell bench with the smith bench

[@Team3DMJ]

Only movement I can do pain free for chest at the moment. -Jeff

[@Team3DMJ]

I'm actually doing a rack row with a barbell...not a row on the smith. -Jeff

[@boxerfencer]

Team3DMJ is the Smith machine good for labrum tears? I suspect I have that. Linear progression with weight on free weight barbell bench presses feel like my bad shoulder is going to tear off when the load gets heavy. I tend to increase reps and sets rather than load, but am giving load progression a try, so I can always go back to that.

[@boxerfencer]

Last time I minimized my program and took out direct delt work, my shoulders lost size. I wish I didn't have to work them directly as delt work is boring and time consuming, but alas.

[@PhilHitsBills]

1 Min in already digging the Video :) Love Team3dmj

[@Team3DMJ]

Thanks :) -Jeff

[@Ryan-ph7nk]

I wish my rear delts grew with just back movements lol

[@greenlee6]

Love the video Jeff! Great things to keep in mind to keep us in the game for the long haul. What do you think you have invested in that setup? Would love to set this up in the garage one day. Thanks!

[@Team3DMJ]

Thank you Sean! I've had my homegym for 14 yrs now and at the time I put it together I'd say around $3-4k. It's definitely been the best investment...it's paid itself off as well as given me a lot of freedoms. -Jeff

[@MrMioy]

+Team3DMJ great video jeff,really informative.What's the benefit of having a quad focused day and a hamstring focused day vs a heavy squat,lightish deadlift day and a heavy deadlift ,lightish squat day(as you did in the past)?

[@jeffalberts5077]

Γιάννης Λουκάς thank you! I’m not sure I’m understanding what you’re trying to ask?

[@MrMioy]

+Jeff Alberts In the past your programming was like lower body A : squats(heavy) and deadlifts(lightish) and lower body B: deadlifts(heavy) and squats(lightish).Now it's like lower body A : squats(heavy) and back off sets squats(lightish) and lower body B: deadlifts(heavy) and back off sets deadlifts(lightish).It now looks like you have a quad empashis and hamstring empashis day.Trying to figure out which structure is better.Is there any reason or benefit to your new program structure?

[@ianwilson4841]

I had back pain since I was 23, 44 now. I'm trying to do an upper lower split twice per week but I find over time my back doesn't recover between workouts. I want to train each bodypart twice per week or close to it, but I might have to train each bodypart once per week on a push pull leg split. Have you encountered this problem?

[@N3x4g0N1988]

You can train Lower, Upper and Full Body.

[@relentlessvegeta]

thanks jeff

[@Team3DMJ]

For sure! Thanks for watching :) -Jeff

[@knoblauchdittrich7412]

Since you mentioned right at the beginning that you pride yourself on your form, I noticed that your shoulders could be way more back in primarily the pulldown. Am I mislead?

[@jopi24johannes]

Jeff, what camera are you using?

[@jeffalberts5077]

jopi24johannes iPhone

[@jopi24johannes]

thank you!

[@tom.bowen2212]

Hi Jeff. As your off season progresses, (without trying to predict too precisely) how can you see your volume, training frequency and exercise selection changing?

[@jeffalberts5077]

Tom Bowen I can see easing back on the loading on the compounds a bit and upping volume by adding in more sets with moderate loads. Also as long as I’m not experiencing pain with any of my current exercises no reason for me to change. We’ll see though :) -Jeff

[@tom.bowen2212]

Jeff Alberts ah okay so not too different to now. I like the approach of not overdoing it, thank you : )

[@goryluv]

Where can we get that shirt

[@Team3DMJ]

nutritiontees.com/

[@johndoe-lr9qc]

Hey Godfather, do you listen to Relevant Radio?

[@Team3DMJ]

I don't...any good? -Jeff

[@johndoe-lr9qc]

Team3DMJ Your Italian so I assumed your Catholic. It's great Catholic Talk Radio, Check it out if you'd like. relevantradio.com/listen/ I would recommend the Patrick Madrid Show. Keep up the good work!

[@turk9610]

arent you missing out on the stretch with those lat pulldowns?

[@Team3DMJ]

Yes a little bit...unfortunately due to the height of my bench, but I'm making lemonade out of lemons. -Jeff

[@philippzvm]

You could sit down on the floor with your legs straight. For stability you could place the Barbell with plates loaded for "optimal" height above your thighs

[@jeffalberts5077]

philippzvm that’s a great way to do it, but unfortunately that wouldn’t allow me to get I to full contraction as the ROM would be limited on the other side of the spectrum...I do get full rom when I do the movement from my knees however...only issue with that is I have to belt up with weight attached to myself to keep me grounded. Pain in the ass to set up lol. Home gym life haha. Appreciate the tip -Jeff

[@philippzvm]

Jeff Alberts man, thats a struggle 😂

[@eXeGYM]

on your close grip bench press elbows are not in good position honestly...

[@riccardodiluca6862]

They are not bad because that's only when you have an open angle of more than 45º but yeah, the wider, the bigger the chance you have of snapping your shoulders

[@Team3DMJ]

I can appreciate your observation, but always good to hear some constructive feedback with knowledge of the context involved in a situation. With that said, looks are not always the best indicator to gauge one's movement pattern...the way it feels often can tell you a lot more. I've been dealing with shoulder issues for a while (keep in mind I have 32 yrs under the bar) and the smith bench (with this grip and elbow positioning) is the sole movement I can do comfortably at the moment. Again I appreciate and respect the observation, but imo it's not judged with any knowledge of my personal context which is really important. -Jeff

[@riccardodiluca6862]

The only problem I see in benching on the smith is, besides not being a natural movement which can be detrimental to your recovery, is your wrists. They are totally bent backwards. I had some pain when I did this but it stopped the moment I switched to a lower grip- which will make your wrists much more straight.

[@jeffalberts5077]

Ricardo Ventura I don’t disagree with that in a general sense...smith is not a movement I ever program for others and yes straight wrists is ideal. Again, when talking about my own personal context you can say I’m an outlier in comparison to the general masses lol. Not everyone is going to be doing what is assumed to be correct in a general sense. There’s rhyme and reason I do things the way I do them...it’s not based on not having knowledge, but by having extensive trial and error over many years. Hope that makes sense and clarifies where I’m coming from. -Jeff

[@eXeGYM]

To be honest I think doing with regular bar with either a little bit wider grip on elbows more inward would be a way better option for both elbows and shoulders...