3DMJ Strategies for Gaining Strength WHILE Cutting
Throughout this 5-video series, I’ll reveal the strategies I used for gaining 100lbs on my powerlifting total in 3 years. The final gain of 25lbs onto that total happened during the last 5 months while...
View ArticleInjury By Adam Ripa, MS, CSCS
As a strength/physique athlete there are many challenges. Dieting and training are two that most know well. These are challenges that we are all well aware of and, in a sense, we enjoy them. But on the...
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Bodybuilding Genetics?
Is bone structure going to dictate your success in the sport of bodybuilding? What about whether people are going to think you’re natural? Comparing yourself to others is the fastest way to become...
View ArticleHigh-Bar Squat vs Low-Bar Squat….FIGHT!
What are the pros and cons of high-bar vs low-bar squats? To set this off, we’ll primarily be discussing the impacts in the context of physique and strength athletes. Let’s first analyze these two...
View ArticleThe Ebb and Flow of Training
Going through times of low passion? Mind wandering and losing focus? Perhaps you are traveling and want to train, but not sure what to do or how to do it, or struggling to find time? We all have to...
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In The Trenches – Back Cues
In ’09, I attained two pro cards with a decent physique, but no doubt a physique that was still far from complete. In particular, my back was one of my weakest links and in hindsight, it’s hard to...
View ArticleProgramming Around Pain: Adjusting Volume to Allow for Healing
Any experienced athlete will develop aches and pains throughout their career. While this is almost completely unavoidable, the way that we handle these minor set-backs can make or break our progress....
View ArticleThe Influence of Powerlifting on Bodybuilding, Part 1
I would like to think that 3DMJ has played a large role encouraging bodybuilders to focus on getting stronger, organizing their training more effectively, utilizing compound movements to efficiently...
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Longevity – The Keys to Avoiding Injury, Progression, and Loving the...
I’ve experienced a lot over the past three decades in the sport of natural bodybuilding. I’ve had some great training sessions, attained PRS, made good progress and I’ve competed as a natural pro since...
View ArticleThe Influence of Powerlifting on Bodybuilding, Part 2
In part 1 of this article, I discussed the contemporary history of how powerlifting has influenced bodybuilding in the last decade or so. In doing so, I presented a list of aspects of powerlifting...
View ArticleWhat Can Deloads and Tapers Do For Me?
If you are like me, you need to actually experience something first hand, or see it in order to understand it. With that in mind, I’m going to outline in a contextual way what de-loads and tapers can...
View ArticleDo You Need to Train Abs? Why or Why Not?
Statistically speaking, it is highly unlikely that you currently have six-pack abs. If you do, AWESOME! This will still be fun and educational. If you do NOT always have a shreddy 6-pack (myself...
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My Top Three Reasons For Training At Home
For years now 70 – 80% of my training occurs in my home gym. I’ve had gym memberships. Heck I owned the only gym in town for more than a decade. However, since 2013 when I sold my gym Healthy Bodies...
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Cross Over Curls – My Preferred Gem
“Bro, how big are your arms?” A question I get from time to time and usually from much younger bodybuilders. Many tend to put a lot of stock into what the tape measure reads and even on how much one...
View ArticlePart 1: Identification of Lagging Body Parts
It’s very rare that a physique athlete is “built for the stage” from birth. Sure, genetic freaks exist, but almost everyone has a body part (or two, or a few) that are a bit smaller, weaker, or less...
View ArticlePart 2: Specialization Cycles for Lagging Body Parts
In Part 1 of this series, we learned how to identify underdeveloped muscle groups and discussed a list of items that must be executed properly before one can deem a body part as “lagging”. For this...
View ArticleLiving and Training with Spondylolisthesis: Three things I habitually do to...
It’s hard to believe it’s been exactly 4 years since I created my 5-part series on “Weight training with spine disorders.” Believe it or not, much of the information I covered in that series I still...
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Rise of the Machines – The Lateral Raise Machine
Don’t get me wrong, I love me some good barbell movements! They are both practical and effective when performed correctly. I highly recommend centering a proper strength training around these core...
View ArticlePart 3: Advanced Management of Lagging Body Parts
In Part 1 of this series, we learned how to identify underdeveloped muscle groups and discussed a list of items that must be executed properly before one can deem a body part as “lagging”. In Part 2,...
View ArticleBeware of the Trap When Improving Form & Range of Motion During Deloads
As some of you know I am feverishly working very close with the team at 3DMJ on a “Deload and Tapers Guide.” Good news is that we are coming close to finishing. This month I made a discovery via...
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