Feedback, FAQ and Support

If you have a question or need clarification on the content of the books you will find your answers among the 800+ on this page.

For any technical support issues please email us at [email protected]

Can you resend my download link for the books? I haven’t received them.

The links will have been sent to the address you used at checkout with Paypal. Please check that address, including your spam folder. If you have any trouble just shoot us an email and we’ll fix it.

[email protected]

Where can I leave feedback?

We value and welcome feedback as that will help us make future editions better. Andy has created a feedback form here.

I’m a little confused with some of the abbreviations at the end of training ebook. What do HH, SL, LP, Wt B Ext, and DL stand for?

Hip hingesingle legleg pressweighted-back extension and deadlift. Make sure to read the full “Sample Training Programs” section starting from page 126, as we explain the notations used in the program tables and cover each exercise.

Why isn’t protein set by lean body mass (LBM), and are the protein intake recommendations appropriate for everyone, including overweight people?

There is very little research on the effects of protein when set by LBM. Also, most people are poor at estimating their body fat percentage. That said, you can easily convert the recommendations of the guide into g/kg or g/lb of LBM vs total bodyweight: 0.9-1.4g /lbs or 2-3 g/kg of LBM. That said, given these books are targeted at non-overweight individuals, the protein recommendations based on total bodyweight are only appropriate for the non overweight (or obese).

For those who are very high in body fat, use either the low end of the recommendations for total bodyweight, or set protein at the same level as your height in centimeters (i.e. if you are 5’10 that’s around 180cm so eat 180 grams of protein). These two options may give you a slightly different number, but they will work perfectly fine.

Are the books available as a physical copy?

No, just as a PDF download. This is strategic and purposeful. Book publishing comes with a considerable time lag. We wanted to be able to give the “lifetime free updates” offer so that when new studies come out that change the recommendations, we can update them and continue to be relevant for the long-haul. For this reason we decided to use digital distribution.

Are the books available on Kindle?

We looked into it, but the content didn’t lend itself well to the kindle format, especially the training program tables at the end.

What do you mean by, “free future versions, forever”?

Every time we update the books, you will receive an updated copy for free. We take reader feedback very seriously as you can see from our support page. This offer only applies to those that buy the pair as a set.

Are these books suitable for beginners?

If you are a beginner looking for a comprehensive approach to muscle gain and or fat loss and have some basic information to start, you’ll be good with these. But if you don’t know how to perform basic exercises, and aren’t totally clear on what macros are or have any idea of how to match them to foods then this won’t be for you just yet.

How do these books build on your Youtube video series?

Great question. Consider the videos (which you can find in the top menu) the cliff notes and highlight reel version of these books, without the most recent research that has come out since they were originally recorded. Also, I didn’t have the input from Andy and Andrea, who are experienced coaches in their own right and who brought very valuable perspectives to the table. So while the books cover the same broad principles as the videos, they go into far greater levels of detail, cover more context and nuance, and take into account all the feedback I’ve received. Most importantly, the nutrition book comes with access to an individualized nutrition calculator built on the of the principles of the Nutrition Pyramid, and the training book comes with 6 different sample programs and many more practical examples of how to implement the information. The nutrition book is currently 126 pages, the training book 176 pages.

Does the training book contain sample training programs?

Absolutely. We’ve worked hard to make these as easy to get started and quickly implement the customizations in the book as possible.

Does the nutrition book contain any actual example macro plans of real competitors? What about meal plans?

We don’t have a specific athlete’s example of a full prep (for privacy), but we have example calculations based on real people that we’ve worked with. You’ll see many pictures of these individuals throughout the book’s chapters. We’re very proud of them.

If I have a question or need clarification on any of the books’ content, can I ask?

Absolutely. We’ve set up a support page to answer all reader questions, and we’re putting the most frequently asked ones in a special FAQ at the top of it. You can access this from the menu.

Why offer the money-back guarantee, isn’t that a little unusual for a book?

It is unusual, but here’s the deal: the overwhelming majority of people are decent and honest and don’t abuse offers like this. While we’re confident that you’ll enjoy and get an immense amount of value out of these books, we know that they are not cheap and we want you to feel confident in your purchase. So, if you read them and don’t feel that you got your money’s worth, let us know within 30 days and we’ll give you a full refund.

Which progression should I use for exercise [X]?

The first thing to understand is that there aren’t any should’s in these books, there are merely suggestions on where to start, along with principles and underlying theory you can use to dial things in for yourself.

In terms of progression speed: Linear progression > linear periodization > double progression > advanced periodization techniques.

For all exercises, choose the one furthest to the left of the continuum that you can actually progress with. This is the way you’ll progress fastest. When you can’t do the one, you move onto the next.

Am I really supposed to keep all my sets at a submaximal RPE? In most of the sample programs the RPE is listed as 9 or lower, so I should never train to failure?

RPE values are for your first set, then try to maintain load and complete all sets and reps without hitting failure. In most cases you’ll need to use the lower end of the provided RPE range to do this, unless you’ve got great strength endurance. The RPE values prescribed are low enough so that subsequent sets don’t result in you missing sets and reps. In some cases you’ll be skirting failure on your final sets, for example the RPE 8 to 9 exercises where you are doing 3-5 sets, in other cases you will stay far from failure, like the single leg work, and this is by design.

This is sort of clarified in the novice progression section, but we will make this more clear in the next update of the books. Read page 141 of the novice progression, you’ll notice it states that the RPE values provided should be for the first set, and the final set shouldn’t be completed any higher than 1 RPE value greater than this.

What is the difference between the Nutrition Pyramid and Andy’s book ‘The Last Shred: How to adjust your diet like a pro to reach single digit body fat‘?

The former is about diet set-up. The latter is exclusively about dietary adjustments. It is a book that I wrote for people who want to learn how to self-coach, and for other coaches and professionals in this field. This covers the framework I use to adjust and fine tune a diet once everything has been set, which makes is unique in the fitness book area as far as I can tell. The Nutrition Pyramid book touches on this, but doesn’t go into the same level of detail. Eric has been kind enough to spend time with me on this book also, drawing on his experiences coaching to help me to improve it. If that sounds of interest you can find out more here.

Why did you decide to close the comments?

In the 4 months since it’s release we’ve answered over 800 questions. As the book becomes more popular and more copies are sold, the questions continue to pile up. This is good, this means we’ve helped a lot of people, but it also has become a huge time and energy draw for us. Fortunately, we feel that at this point we have answered 99.9% of the possible questions that should be answered and simply using the CTRL+F function to search on the page will help you find information on anything related to the content of the books.

For a bit more background, I’ve been doing individual Q&A emails, private messages, direct messages, and videos since 2007 and at this stage I’m just a bit burned out from it. Part of the reason I created the muscle and strength videos was to actually have a tutorial and comprehensive guide to refer people to when they had questions anyway. So, at this point we’ve decided to turn off the comment function on this support page. From here on out, you can use it to search for the answer to the question you have, but no new questions will be posted.

With that said, we will continue to put out content on the website, just like we did with my recent blog posts about supplementation, and the guest blog post from Greg Nuckols. So, content and information will continue to be available. Additionally, for those of you who want further information, we have a education-based, vibrant 3D Muscle Journey YouTube channel that is regularly updated with useful information that I encourage you to subscribe to. Finally, if you need more individual attention, you can apply for coaching with either 3DMJ or with Andy here.

As a final update, if anyone is interested in attending a live seminar with the entire 3DMJ team, myself and Andrea included, we will be doing a 2 day conference in London on the 2nd & 3rd of July The hands on session on Day 2 is sold out, but if you are interested in attending the Day 1 lectures we have spots available.

Regards, Eric

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Note: The comment section is now closed (see last FAQ). However, we’ve answered 800 questions, you will find your answer if you look.