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.

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

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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Your wearable says you got 8 hours of sleep, but you're still waking up exhausted. Your sleep efficiency looks good, but your energy levels tell a different story.

Learn the 7 key sleep metrics that actually matter for muscle gains and fat loss, plus how to use Root Cause Analysis, an engineering method that reveals the true sources of poor sleep quality hiding beneath your data.

Whether you're dealing with low energy, poor recovery, or sleep numbers that don't match how you feel, this episode gives you a systematic approach to optimize your sleep for better results in the gym.

A special thank you to Aubrey from Wits & Weights Physique University who inspired this episode with her questions about sleep quality metrics!

Main Takeaways:

• The 7 essential sleep metrics and their target ranges for optimal recovery
• A simple but powerful technique to uncover your hidden sleep disruptors
• Why going to the gym at THIS time of day might be your secret weapon for better sleep
• How to test solutions for better sleep based on your personal metrics

Episode Mentioned About 5 Why's Technique:

• Thin vs. Happy (Finding Your True WHY for Your Physique Goals)

📲 Send me a text message!

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

🎓 Join Wits & Weights Physique University

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free and access 70+ evidence-based workout programs

🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights

📞 Send a Q&A voicemail

Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you back?

Philip (@witsandweights) shares groundbreaking research that shows you can gain muscle faster than you thought - without getting bogged down by excess fat. He breaks down the latest science into simple, actionable tips for beginners, intermediates, and advanced lifters. Whether you're just starting or a seasoned lifter aiming to push past your current limits, Philip shares practical tips on tailoring your muscle-building pace based on your experience level. Tune in for a fresh perspective on building the body you want!

📲 For the exact steps to set up your next bulking phase for substantial muscle gains, download my free Muscle-Building Nutrition Blueprint (updated for 2025) or go to witsandweights.com/free.

Today, you’ll learn all about:

1:11 Traditional bulking advice and why it’s outdated
2:06 Philip’s muscle-building program update
3:49 Why are recommendations changing?
5:41 Gain faster now
10:41 For optimal muscle gain
14:29 Tone up smart and assess your training experience
18:30 Determining your training level and rate of gain
20:23 Consistent progression and monitoring results
21:39 Importance of quality nutrition
23:37 Nutrient partitioning abilities

Episode resources:

• FREE Muscle-Building Nutrition Blueprint (over 25 pages!)
• Greg Nuckols Article – How Fast Should You Gain Weight When Bulking?
• Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android

Related episode:

• The Hardgainers Guide to Outsmarting Your Metabolism and Maximizing Muscle Gain

📲 Send me a text message!

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment

🎓 Join Wits & Weights Physique University

👥 Join our Facebook community for live Q&As & support

✉️ Join the FREE email list with insider strategies and bonus content!

📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

🏋️‍♀️ Download Boostcamp for free and access 70+ evidence-based workout programs

🩷 Love the podcast? Leave a 5-star review or share on social and tag @witsandweights

📞 Send a Q&A voicemail