Bulking In The Year 3000 - Week 6

[@JayOne23]

Catching up with this series in the year 2023 after watching the prep series 🙌💪

[@Kidspider24]

Best BB content in the game rn

[@Team3DMJ]

Adam Acoba Oh you

[@tanja3712]

I agree

[@rishabhjain7690]

I have got exam in 6 hours of my MSc but this is waaaayyy more important

[@Team3DMJ]

Rishabh Jain Good luck on your exam Rishabh

[@harrisonlinowski2640]

Just thinking... since you're trying to bring your lats up more it might be beneficial to have a adduction lat movement, in addition to your current extension movements, as the lat performs both actions. Jeff Nippard has some content on lat activation and tapping into this additional stimulus. You are one of the only people I consistently follow and learn a ton from. Thanks for putting out these videos!

[@cristopherr6572]

I just want to say I love you Berto!! Thank you for your insight, I appreciate and enjoy the content you're putting out there. In addition, I love the spreadsheets! I like using them too but I always felt like there was too much data on a single sheet. Seeing yours gave me ideas on how I could improve my own, thanks!

[@Team3DMJ]

Yeah man fancy ain't the goal....comprehensive is the goal

[@andreasmuller8519]

Hey Berto! In your next entry / video, could you mention some cues or tips such as seat height or visualisation techniques for the pullover machine you're using? Or even a mini tutorial? I know you've done one with the cable version but I feel like this is a different beast and I'm sure many could benefit from this. Thanks so much for all your work!

[@brandonchang8976]

Just stumbled upon your channel recently and can already tell by watching a couple videos that you are one of the most knowledgeable minds when it comes to KZbin bodybuilding/fitness. One question tho, what do you think is the best rate of weight gain on a bulk for a higher level intermediate lifter? Keep pumping man and love the content.

[@Team3DMJ]

0.5-1.5% of your bodyweight...mostly dependant on training age. Cliffs...not so fast that you have you to keep every 2-3 months. IMO gaining phases should be a minimum of 6 months

[@Vinaykumar-sn2go]

Come to India someday 3DMJ team ❤

[@lb3bodybuilding278]

Pullover machine is amazing! I would suggest having your palms facing you and think “lead with the elbows”, that helped me engage my lats like crazy. Otherwise, when you grab the machine with the palms forward, it tends to place stress more so on the triceps. Cheers!

[@Team3DMJ]

LB3 Bodybuilding No the triceps plays no roll in pronation and supination. #study 👊🏽

[@jeremyolds4800]

Berto , you've made tremendous progress in your back would say it was just more Lat training overall ? Meaning vertical pulling? I have the hammer pullover machine and it feels and pumps Lat like crazy, I know Dorian said the machine pullover puts the lat through the longest range of motion. Thank you Berto

[@DaneKnightonFIT]

Great content as always man!

[@Team3DMJ]

Dane Knighton Thank you Dane

[@xAiiRPLANES]

great content! love watching you progress man

[@azykenking]

I enjoy these videos alberto!

[@MatiasStrengthCoach]

Awesome content Alberto! I was thinking about getting some New Balance minimus for my training (except for squats where I use Oly Lifting shoes), what can you say about those? Would you recommend them? Thanks!

[@popotako0]

Love the series Berto! Also bulking myself, cheers!

[@Team3DMJ]

Ayuno Intermitente Let's get beefy....rib-eye beefy 🤣

[@gotenz90640]

Looking good Alberto, happy 19 years of lifting

[@Team3DMJ]

xxEaZexx Phuuuuck my lifting can almost drink

[@Yon_Jon5715]

I assume you are doing the upright rows in that fashion, because of the orientation of the lateral deltoids' fibers (up and back to down and front), correct?

[@Team3DMJ]

Traps as well, but most importantly less crowding in that area

[@andrewrodgers1759]

another great video 👊🏽

[@jackp9589]

Did I see you on Omarisuf channel?

[@Team3DMJ]

jack p Naw some other dude that looks like me

[@iaboni100]

Hey Berto, how come some of your techniques on the isolations look a bit different from the norm, for example the bad girls at the end there where you seem to pause momentarily at different points? Thanks

[@Team3DMJ]

I am pausing on that one because its too light and this makes it mechanically more challenging...other than that I cannot speak on the form that other people use. Although I will say that most people have below average form on most isolation movements.

[@joshua_kuluris]

Topic! Belts during training ?? If main goal is hypertrophy but obviously trying to get strong . gone back and forth over the years.

[@Team3DMJ]

konversion fit In what context?

[@joshua_kuluris]

Meaning I see you training hack squats, and different machines with aweight belt. Can you push a lot more weight with it. I usually just use it for barbell work.

[@Team3DMJ]

Yep helps you in the same manner dude, I see about a 10% increase in the loads I can use :)

[@joshua_kuluris]

Lit

[@beniu4170]

Nice video man!!!

[@GSEYSRDE]

Bua Alberto! no tienes grasa en el cuerpo casi es increible ver las venas y la vascularidad que tienes.

[@Team3DMJ]

Venas sin pena!

[@lukebullen705]

Alberto just wanted your opinion on total volume you should be doing for a body part on an upper/lower split? Currently I am doing around 14 sets for back and legs, 12 for chest, 8-10 for shoulders and 6 for arms.

[@Team3DMJ]

Could be as low as 8 and as high as 20...Depending on your training age, general rep range, and how you respond/recover...So the answer is I don't know, but you are using very reasonable amounts of volume

[@MrSabourin21]

Can you put your Intensity "%" on your main lifts, on the spreed sheet?

[@Team3DMJ]

Dave Sabourin You can math it out if you just compare it to the est maxes

[@MrSabourin21]

True! thanks! Also will you still be adding your old Week 1-4 Program back into the spreed sheet?

[@dipanshu7005]

Sir u look so calm while doing exercises... U should see me while I am doing exercises...my face looks like 😬😬😵😵😣😣😣😣😣

[@Team3DMJ]

Naw man I have some faces dude, but they just didn't come out on these days hahahaha you will see

[@jordywilliams]

6:20 good tee!

[@Team3DMJ]

My fav man

[@proutor5516]

Good old Skinhead berto 😎 one day you'll be back to us :p (for the awesome ventilation) And thinking about little injuries/pain : do you have some techniques others than not pushing hard on the joint/muscle and rest?

[@Team3DMJ]

Proutor55 Best advice I can give you is to avoid problems all together. Do this long enough old minor annoyances clear up and you can then reintroduce old irritants later. With some alterations of course...

[@proutor5516]

thanks for the answer dude apreciate it

[@Uvenga]

Alberto I just bought a 3dmj t shirt. I choose Medium. what size are you wearing in the end of the video?

[@Team3DMJ]

I always wear L or XL man...too hood to be wearing anything else :P

[@jeffbunnell9961]

Good work man. I’m bulking as well. I’m naturally a 6’3 lanky guy, how can I predict a good weight to shoot for at healthy body fat level? I’m currently 210.

[@Team3DMJ]

I would not know how to tell you, but maybe you should hire an expert to help you create appropriate goals for yourself. I know many guys my height that are 15lbs lighter than me on that stage, but also guys who are 15lbs heavier.

[@jeffbunnell9961]

Team3DMJ thank you

[@Built_By_Bacon]

Dang I didn't realize you hit 315 for 5!!! That's ridiculous

[@Team3DMJ]

At 190lbs its cake :P

[@sebastianvelizsaco7757]

Berto is it efficient trainning the squat 3xweek with assistance movements(for both hyp and strenght goals)? It would be like 18sets of squats xweek(3-5reps, sometines 8). Or is it better trainning them just 2x?

[@Team3DMJ]

SVS 2704 SVS 2704 I don't know your situation but I can say that 2 is usually better than 1, and a 3rd session can help some lifers but recall....long term I feel it's too much for the majority of people.

[@sebastianvelizsaco7757]

Thank you!

[@Mr280894]

Jooo bert!!! Something special about you doing the "good girls" and "bad girls" on your lower body days? Would love to get an insight on the reasoning behind that! Greets from germany dude!!:)

[@Team3DMJ]

Max It just simply trains those muscles

[@Mr280894]

haha okay pretty simple answer :D so no nothing magical about it i guess :D thanks for responding bert! and keep up the good work i love your videos!! :)

[@AHAUGHT]

Like the new doo!

[@ErikTheElectric]

Yeah bruh, I'd say you have that vascularity in your favor. lol

[@Team3DMJ]

Ha you got some vein game yourself my mans

[@TobyWKW]

can't compare peaked strength to normal training strength man

[@Team3DMJ]

Those weren't peaked strength levels

[@TobyWKW]

I thought you would peak for a powerlifting meet my bad

[@JoNas-wx8jk]

is there a reason why you don't hold your risk strait at the kettleball curl?

[@gazmcb8537]

Curling a kettlebell is different from a dumbell for me, if I try to keep my wrist straight, it puts a lot of pressure on the wrist as the load is further away from your grip than a dumbell. That's what I've experienced with curling them lol.

[@Team3DMJ]

gaz mcb exactly

[@kyledburns1647]

lmao i just said to lauren i miss IPA and she goes i don't lol man i miss foco tho!!!

[@kyledburns1647]

and its because of the machines lol :)

[@jonfreelove]

Excellent mate added benefits of filming your workouts being able to see and review how you've progressed think you should shave your head again

[@Team3DMJ]

No way man...no cutting fat or hair for a few years 😉

[@samc8103]

Talk about hair gains

[@Team3DMJ]

Sam C Hahahaha I wasted so much time

[@AL3XGZa]

YES

[@onereason2003]

What bf% are you at in this video?

[@Team3DMJ]

onereason2003 12ish

[@onereason2003]

Team3DMJ thx for the vid and the reply

[@micpadovano]

From gym rat to anabolic bunny lol

[@Team3DMJ]

Michele Padovano This is correct 😂

[@fdu6]

Cool beans, yo

[@Arran2815]

Honestly thought you shaved your head for a moment at the start lmao

[@Team3DMJ]

Arran Never that! 😎

[@RazvanSuican]

Strong as fuuuuk

[@Team3DMJ]

Can't wait to be stronger!