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Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches.
79 Episodes
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Send us a text We sit down with JD, a natural bodybuilder and longtime coach, to unpack the shift from in-person training to scalable online coaching while keeping client care at the center. He shares candid lessons on building systems, judging criteria, and how discipline fuels both family life and competition goals. • origins in Vancouver gyms and move to Vancouver Island • COVID forcing a pivot to online coaching and business systems • flat PT rates versus rising costs and the need to sca...
Send us a text We talk with coach Cliff Wilson about how small, intelligent choices in peak week, nutrition, and communication stack into stage-day wins. We push beyond trends to show why boundaries, anti-fragile systems, and better show production raise the ceiling for natural bodybuilding. • Cliff’s path from athlete to full-time bodybuilding coach • Early wins from doing things differently • How peak week can improve five to fifteen percent • When to adjust sodium and potassium with carbs...
Send us a text We recap WNBF Calgary with athlete results, and how judging standards play out across stacked lineups. We share training and nutrition tactics for off-season success, plus a clear plan to beat post-show blues with structure and support. • Calgary trip highlights and vlog mention • Off-season weight caps and stage return timelines • Stubborn fat patterns and targeted training myths • Pro show highlights, peaking twice, and taper value • Bikini short analysis and judging standar...
Send us a text In this full-length episode, we sit down with Alberto Núñez, professional natural bodybuilder and coach with 3DMJ, to dive deep into the realities of training, nutrition, and mindset for long-term success in fitness. Alberto shares insights on: The evolution of bodybuilding and his personal journey.Contest prep strategies, peak week, and recovery post-show.Training philosophies for both competitive athletes and lifestyle clients.How to balance longevity, performance, and aesthe...
Send us a text We explore the limitations of AI-generated workout programs and discuss when to make changes to your training regimen for optimal results. • AI-generated workout programs often prescribe excessive volume without understanding fatigue management • Progressive overload should be applied intelligently rather than mechanically adding weight each session • Multiple factors determine when to deload including sleep quality, hydration, stress, and joint health • Consistent bad workout...
Send us a text Sam Kaplan shares his journey as a natural bodybuilder who has competed in seven shows and is currently preparing for his fifth competition season. He offers insights from years of experience that have shaped his approach to training, nutrition, and the mental challenges of bodybuilding preparation. • Started lifting at age 12 in his uncle's home gym with basic equipment • Won his first bodybuilding competition despite having no expectations or prior experience • Evolved from ...
Send us a text Brandon and Adrian discuss their current offseason strategies, challenges in building muscle naturally, and optimal approaches for long-term physique development. • Brandon is currently at 180-183 lbs, aiming to reach 190 lbs by December/January • Adrian has gained about 10 pounds post-show and plans to reach 71-75 kilos in his offseason • Both agree natural bodybuilders may need 2-3 years between shows to make significant improvements • Brandon aims for 0.25-0.5 lbs weight ga...
Send us a text Eric Helms shares his journey from amateur to WNBF Pro and his preparation for upcoming shows in Taiwan and Sacramento. He discusses how his approach to competition prep has evolved to create a sustainable bodybuilding lifestyle where the difference between off-season and prep is minimal. • Getting his WNBF Pro card in 2023 after 17 years of competing in natural bodybuilding • Planning to compete at the WNBF Taiwan show in October with nearly 400 competitors • Aiming to ...
Send us a text Genetics significantly influence your bodybuilding potential, but understanding your limitations can help you maximize your physique through strategic training and posing techniques. • Brandon and Adrian analyze their own genetic structures and limitations • Brandon describes his naturally dense abs and wider waist • Adrian shares his excellent V-taper but struggles with muscle thickness and stubborn body parts • We examine "genetic elite" natural bodybuilders like Jeff Seid, ...
Send us a text We explore the psychological aspects of bodybuilding competition, from managing expectations to building friendships with competitors, and share our personal journeys to achieving pro cards in the WNBF. • Managing comparison with other competitors through social media • How low expectations can lead to better competitive outcomes • The importance of maintaining composure during stage positioning • Building supportive relationships instead of rivalries backstage • The journey b...
Send us a text We explore post-competition recovery, supplement efficacy, and navigating the often confusing world of sports nutrition while debunking common misconceptions. • Gaining 6 pounds after a bodybuilding show can be normal with increased sodium, travel inflammation, and slight diet adjustments • Creatine remains one of the most evidence-based supplements with benefits beyond muscle building • Pre-workout supplements can cause anxiety in some individuals while caffeine from coffee m...
Send us a text Kristen celebrates earning his WNBF pro card after 14 years of dedicated training, marking the culmination of his natural bodybuilding journey that brought both relief and peace in that moment of achievement. • Natural bodybuilding competitions are increasing in both competitor numbers and quality, with WNBF shows now matching or exceeding CPA shows in some regions • Exercise execution nuances significantly impact muscle development, particularly for incline presses where rib ...
Send us a text Bodybuilding competitions already demand meticulous planning, but competing away from home introduces a whole new level of challenge that requires strategic preparation and adaptability. • Planning meals for travel requires adapting to transportation limitations and researching what food items are allowed on flights • Protein bars, rice cakes, cereal, and shelf-stable protein drinks like Fair Life become essential when fresh meals aren't feasible • Booking accommodation with k...
Send us a text Krysten Janzen, WNBF Bikini Pro and certified prenatal/postnatal coach, shares her personal pregnancy journey and evidence-based advice for strength training during pregnancy. She discusses launching her Strong Mamas app to combat misinformation and help women maintain fitness throughout pregnancy and postpartum recovery. • Breathing techniques and core training significantly change during pregnancy but are crucial for labor and recovery • New research shows the Valsalva maneu...
Send us a text We examine the realities of physical transformation and share insights on how to accurately measure progress beyond what you see in the mirror. Drawing from our competition prep experience, we explore stubborn fat areas, transitioning from regular training to competition, and managing social obligations while staying on track. • Using multiple metrics (progress photos, waist measurements, bioelectrical impedance scans) to track changes objectively • Strategy for first-time com...
Send us a text Navigating relationships while deep in bodybuilding prep presents unique challenges that extend beyond just physical training and diet restrictions. We share personal strategies for maintaining healthy partnerships when your significant other doesn't understand the demands of competition. • Diet breaks are crucial not just for physical recovery but for mental health and relationship maintenance • Communication about mood changes, decreased libido, and energy fluctuations helps...
Send us a text Manual therapy plays an essential role in enhancing athletic performance and recovery. James Wheeler shares valuable insights into how identifying and treating underlying issues can prevent injuries and improve well-being for athletes at all levels. • Introduction of James Wheeler and his expertise in manual therapy • Discussion about the significance of manual therapy in athletic performance • Overview of integrated therapy models combining treatment and tra...
Send us a text Bodybuilding competition preparation requires commitment, knowledge, and a proper understanding of one’s body. Aspiring competitors often underestimate the timeline and the body fat levels necessary to achieve stage readiness, leading to common misconceptions and challenges along the way. • Understanding the difference between stage-ready and beach-ready leanness • The importance of a realistic timeline for preparation • Unique challenges for female competitors co...
Send us a text Natural bodybuilding is on the rise, and Leo King, a key figure in the community, shares his insights from a stunning 2024 season. From detailed preparation techniques to the mental challenges faced by athletes, Leo emphasizes the importance of balance, nutrition, and adaptability in competition. • Overview of Leo King's competitive history and recent performances • Discussion of training approaches and nutritional strategies • Insights into stress management during intense co...
Send us a text This episode marks the exciting return of the Lifting Nerds podcast after a two-year hiatus. We share personal growth stories, updates on our lives, and discuss new goals for the upcoming 2025 competition season, emphasizing the significance of offseason training and personal motivations behind competing in natural bodybuilding. • Discussing life updates and training changes from the past two years • Celebrating coaching successes with clients achieving pro cards •...
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