Download the free Progressive Overload guide or go to witsandweights.com/free to learn about progressive overload, why it’s important, and how to use it to maximize your muscle gains.

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Are you pushing to failure in every workout but not seeing the gains you want? Do you think longevity in bodybuilding means constantly increasing intensity? What if smarter, more mindful training could unlock sustainable progress without constant burnout?

Philip (@witsandweights) sits down with Jeff Alberts, the “Godfather of Natural Bodybuilding,” to redefine how to train with purpose. With over 30 years of experience in natural bodybuilding, Jeff coaches athletes to build muscle intelligently through a 3D Muscle Journey. Together, they dive deep into the principles behind sustainable training, revealing why pacing yourself, prioritizing recovery, and respecting individual limitations can lead to a long-term, injury-free journey in the gym.

Jeff Alberts is a WNBF Pro natural bodybuilder with over 30 years of experience in competitive bodybuilding and coaching. Through his company, 3D Muscle Journey, Jeff has helped hundreds of natural athletes achieve their goals by emphasizing a thoughtful, evidence-based approach to training and nutrition. His philosophy focuses on sustainable, injury-free progress and efficient training, making him a trusted mentor in the natural bodybuilding community.

Today, you’ll learn all about:

1:11 Who is Jeff Alberts?
3:56 The counterintuitive approach
6:56 Evaluating the progress
9:12 Guidelines for volume, intensity, and finding an individual threshold
12:23 Understanding principles of training
18:41 Failure: Use or Lose?
21:55 Harmonizing training-recovery and program design
27:12 Realistic expectations for natural athletes
33:05 Joint health, fatigue management, and connective tissue care
46:28 Dieting, fatigue, and pacing weight loss goals
52:16 Outro

Episode resources:

• Jeff’s Instagram: @3dmj_godfather
• 3dmusclejourney.com 
• Youtube: @Team3DMJ 
  
  

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