3DMJ Godfather Saga ‘23 Prep / Training Frequency

[@S7320]

Training volume: You guys actually inspired me to cut half of my volume and focus on quality of work. I'm making gains just fine.

[@jdipietronh]

Thanks for doing these Jeff. While I'm just a recreational trainee and not a competitor, as someone at the same age, everything you discuss about balancing it all still resonates strongly with me and your words are gold. I look forward to every video you produce. I can imagine it's time consuming so I really appreciate it.

[@jeffalberts5077]

You’re more than welcome and I appreciate you acknowledging the effort behind the videos, thank you. Glad they are helping. Have a great weekend!

[@chip2th]

@@jeffalberts5077 so 3 days is that upper lower upper lower upper lower

[@matthewcarbone2108]

Couldn't agree more! 3 days a week is the sweet spot for a natural who has a job and a family.

[@Wetterwet]

These just hit my algorithm. Going back and binging. So much insight ! Soccer shin guards are going to save my bruised shins

[@RaoulMoreira]

Great vid. Thanks for taking the time to explain the shift of focus from training every day to making your progress efficient while also having focus on other parts of life.

[@faceisking]

Always a pleasure when you drop a video Jeff!

[@jeffalberts5077]

Glad you enjoy, thank you 🙏🏻

[@ugidosaranda]

Thank you for all the free content you share. Your videos are pure gold. Nice Guanajuato Hoddie . Saludos desde España.

[@knockingseeker]

Would have liked to see the actual training day setups on a sheet like previous preps. This seems very interesting basically and experiment on how little volume is actually needed to maintain muscle in a pro level prep.

[@Nailey13]

Very much like @nunez3dmj's promise to release his post-prep minimalistic 3x/week training plan. He anticipates being able to make good gains even with lower volume as he eats in a surplus.

[@jeffalberts5077]

That will be in the coming videos. Hard to put all training context in one video as it would be way too long.

[@knockingseeker]

@@jeffalberts5077 that’s awesome! Wasent a complaint ur not obliged to give out your routine or anything! Interested though as I was wondering what results would be on a 3 day upper lower rotation compared to 4 days. After seeing previous videos I tried the lower volume approach. Always did a similar split but thought I had to do at least 2-3 exercise for most body parts twice a week for that 15-20 sets per week for each part. Was shocked when I dialed it back to one exercise twice per week so only 6-10 sets each body part that gains were even better. If you manage to look as good or better than last prep that would be great! Good luck man!

[@jeffalberts5077]

@@knockingseeker thanks for the response and I didn’t take it as a knock at all, but just curiosity 👍 To be honest, it doesn’t surprise me at all to hear you’ve had some nice progress with less volume for the reasons I mentioned in this video. Keep it on the down low haha, but one of my pet peeves is when content providers push arbitrary guidelines (“you should be doing X sets, X this or that”) and make it sound absolute to where it instills anxiety/fear/insecurity within those that follow. No one truly knows what I can or cannot do and recover from especially 4 weeks from now as my environment at times is unpredictable. I always keep in mind, external sources of information/guidelines, are just that…not hard rules. Anywho haha…thanks for watching, I appreciate it 🙏🏻

[@knockingseeker]

@@jeffalberts5077 thanks for the reply 🙏 Your my fave natty, learned a lot through your videos and I believe due to ur approach could easily compete into your 70s maybe 80s if you wanted too and look fantastic. Not that competing would be smart as getting that lean takes such a toll. Yours is best approach I think especially for longetivity

[@ParvParashar]

Excellent video! 🙏

[@PerryBattles]

Great perspective! Thanks Jeff.

[@jeffalberts5077]

Thanks!

[@VincentLegent]

Really enjoying this one. Thanks Jeff

[@jeffalberts5077]

You’re welcome, thank you for tuning in!

[@davidbritz27]

Thanks Jeff, great video as always 💪💪

[@Vanguard1965]

Great insight as always Jeff! 👍

[@jeffalberts5077]

Thank you Dean.

[@richardtrass]

Awesome as always! Every time this guy posts I get something from it. Question: Have you done your off season and building phase and now into prep only or is there still some building/bulking to come? You look pretty massive so I’m thinking you’ve done your off season and have maxed in weight and will drop from here? If that’s the case I’d be keen to know a bit about what the Jeff Alberts off season mass gain phase looked like. I’m super excited for this series!!! You are the number one guy I follow being almost there same age as you (turn 53 tomorrow) and a fellow bald dude😂

[@jeffalberts5077]

Thanks Richard, glad they are helping. As far as building/off-season, I touched on my game in Ep. 2, so you’ll see the the plan for the next year. As far as building, at 51, with 36 years of training, I don’t have any intention after this prep is over to continue building. Plenty of muscle currently, so I’d be very content just maintaining. I think if I try to overreach for new muscle, might be counter productive to my overall well being…meaning beat up connective tissue. Goal now is to enjoy the fruits of my decades of labor 👍

[@richardtrass]

@@jeffalberts5077 makes sense as you always do. You’ve got a heap of mass as you say. Thanks for the detailed reply. I’ll go back and re watch Ep 2!!

[@mcfarvo]

Merry Christmas, Jeff et al.!

[@TetrAggro]

Hi Jeff, massive fan of 3DMJ and the work you guys do. I'll throw a quick question out there for ya, as someone who always has had trouble with vastus lateralis growth, what particular exercise would be your bread and butter if you could only pick one, for this?

[@jeffalberts5077]

Thanks, appreciated. Personally, genetically I’ve been blessed to have decent sweeps to my quads. For some, the shape of the sweep can be likito g as far as the illusion of development. For me, I like a plethora of quad exercises and many of them seem to hit my quads well. Leg press, hack squat, leg ext are more of my quad dominant exercises. I also enjoy a good high bar back squat when my body lets me do the exercise pain free. My recommendation, experience with a plethora of exercises as well as nuance them to where you can get the best connection and feels safe.

[@animal9370]

My question to you is,,, Why do people do Deadlift for bodybuilding???? What muscle do you "think" you are working when doing this exercise? Most of us know that there is NO LOWER BACK MUSCLE, so what are you looking for when doing deadlift for muscle??? A series injury is the only thing that comes to mind.

[@oommenthms2728]

Wow... I mean, holy wow... never thought the chances of this comment/perspective reflecting back at me... 🙃 This comment is exactly how I used to think about Deadlifts from my 1st year of physical therapy way back in 2004. Regret that, it took close to 15 years to eradicate such false notions of the "*IVD waiting to pop out while deadlifting*" phenomenon. Only one advice, never directly associate a bar full of plates to the exercise... Deadlift, as an exercise, like any other exercise, can be done with no weights or with 1-3kg dumbbells, if done at approprite reps, sets, ROMs, controlled eccentric pace & core stabilization then anyone can see improvements in their overall knee stability, agility and post.chain strength. 🤝

[@animal9370]

@@oommenthms2728 Yeah, I guess we can say that. Btw; I think a person like you can find some interest in (Doug Brignole). I would say everything I know is thanks to this dude. Best wishes.

[@ibby81ae]

Push pull legs is ok?

[@Yeahhoee]

Hi Jeff! I have a question regarding leg extensions. Im always unsure of how i should do them, its hard for me to get stronger while not using a bit of momentum...do you think its okay for hypertrophy to do them explosive?

[@philippegerondeau4351]

is it full body 3 times per week or what kinda "split" is it. Just curious

[@jeffalberts5077]

No, full body for me is too much in one session. Upper/lower and I’ll be adding more context with my training in the coming weeks. There’s just way too much context to put in one video.

[@philippegerondeau4351]

@@jeffalberts5077 Thanks for the reply dude.

[@jeffalberts5077]

@@philippegerondeau4351 you’re welcome

[@ibby81ae]

​@@jeffalberts5077 upper lower rotation

[@lucasdeoliveiranascimento1462]

In a set, do you focus with target rpe or simply try to beat the logbook?

[@jeffalberts5077]

The log book definitely helps guide the effort for sure. If I can beat it, cool, if I can’t, regardless if I hit appropriate proximity to failure, still an adequate stimulus.

[@akshaynalawade2231]

Is it necessary to keep the recommended volume in a week or can we extend a microcycle to like 10 days ?

[@jeffalberts5077]

There is no set rules to bodybuilding. With my current frequency, I’m hitting body parts 2x every 8-9 days as opposed to every 7 days. The body has no clue how many days are in a week and it literally takes weeks of no training at all to see regression/atrophy, so as long as you keep training with effort, you’ll keep yourself moving forward.

[@akshaynalawade2231]

@@jeffalberts5077 Understood. Thanks for the reply.

[@shorshamid]

how many set training per muscle per week ?

[@jeffalberts5077]

I’m going to touch on more of my training in the coming weeks, but on avg. 6-8 sets/week

[@spurzo-thespiralspacewolf8916]

@@jeffalberts5077 I’m only training each muscle 1 x week. Can I do the 6-8 sets per muscle per week in one session ?

[@deanbell2337]

@@spurzo-thespiralspacewolf8916it’s more beneficial t train muscles twice a week

[@lionheart93]

never understood whose channel this belongs to lol. u or alberto who but cool videos

[@jeffalberts5077]

Thanks and it’s Team 3DMJ’s channel 👍

[@MrHyjac]

Watch him gain some size with more rest lol… Remember 10-13?

[@jeffalberts5077]

No lie there haha! Srsly, I feel confident I’ll be holding muscle really well this prep.