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© 2025 Lifting Nerds
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Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches.
66 Episodes
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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 •...
Send us a text With Sheffield coming to a close, powerlifting has been a major sport in the lifting community. The host speak with one of their OG guest Brian Minor. Is a competitive natural bodybuilder but also a raw powerlifter in the 93 class. Brian speaks about how he manages his athletes in strength programming and also preparing athletes for meets. And much more.. Timestamps 0:00 Intro 01:50 About Brian 07:13 Brian’s Powerlifting records 09:54 What do dots mean in powerlif...
Send us a text Meeting our fitness hero. The host speak with Eric helms, I mean DOCTOR Eric Helms. The GOAT. Where he speaks about different variations in lifting. Understanding muscle hypertrophy on what recent data has suggested as well as the mentality on how to effectively lift. And much more.. Follow Eric: Instagram: @helms3dmj 3DMJ Instagram: @team3dmj 3DMJ: https://3dmusclejourney.com Iron Culture: https://open.spotify.com/show/3m7GBfyl6dSLWid5pUcJwd?si=1e29a6c4ac124...
Send us a text Another big monster episode has we have the godfather! With all his wisdom and long experience he shares with us practical ways on how to prep for multiple shows and planning out your competition year. And much more.. Follow Jeff Alberts @3dmj_godfather Team 3DMJ @team3dmj Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text A big monster episode, the host talk about what this disorder is, also called BDD. They will also talk about their personal experience on body dysmorphia. However, the most important aspect to this is identifying yourself if it's goal oriented or BDD. Then the host speak about how to deal with the dysmorphia. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text A lot of folks out there have already got a good idea how to set your training through a macrocycle, but a lot of people get lost with the eating. The eating will take a big part of your fitness journey, to make your progress even faster. The host will speak about some practical ways to eating and how maintain your body weight and also setting your body fat level. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text If you are on a caloric deficit, does mean we reduce the amount of food you intake. Here the host talk about the actual practical solutions on how to deal with hunger levels within a fat loss phase and also when you are a competitive bodybuilder. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Here the host speak about how the barbell glute bridge was an overrated glute exercise and now there have been studies that it may not be the answer to growing your booty. They dig deep into the glute anatomy to identify what the function of the glutes and then dissecting them on what type of glute exercise has shown to be efficient and some are junk volume. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Here the host talk about a sensitive matter but yet not enough people talk about it, they talk about natural bodybuilding and enhanced bodybuilding. There has been different perspectives in how people look at enhanced bodybuilders. However, the host are here to share advantages and disadvantages of both sides and also how to tell if a person is enhanced or natural. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Here the host talk about a lot of mistakes people make. By training too much! The host dig deep into what is volume and what is within it. Some things on common volume mistakes and also what is a much efficient approach to training volume for muscle hypertrophy. The host will also talk about volume will also vary depending on the sport like Powerlifting or weightlifting. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text The host talks about how it's been a tradition to set New years resolution. So exactly what is it? and why do the majority of people give up their resolution before the month of January. The host will talk about different paths of goal settings in order to make your new years resolution more sustainable and practical ways to help goal setting. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text This episode the host talks about the older we get, our body reaction will change. And here the host explains the causes of why individuals' body composition change as they get older, due to the relationship of energy expenditure. The big question is where the older we get the more out of shape we are. This is a myth or is there a scientific explanation? Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text We have so many literature about RPE and RIR, the host is going to briefly talk about it, but more importantly, the host talks about the proximities to failure and how to use the RPE/RIR in training. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text The gym is made for all sorts of people and they use it differently. Here the host is going to analyze and breakdown the training techniques and information for athletes who want to train in the endurance department. Athletes like marathon runners, triathlon etc. They have a specific way and frequency of training, which we will dissect and conclude. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text If you haven't worked with a personal trainer, or didn't think of working with one. Here the host talk about the benefits and drawbacks of what a personal trainer can do and what their scope of practices are. Some personal trainers are not qualified to do so and here we shine some light to what they are. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text If your looking to compete in a physique sport this epside is for you. Brandon talks about all the things you need to check off before you start a prep. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this podcast one of the hosts (Brandon) talks about what intuitive eating is and how he is currently using it and how he gets his client to use it. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Here the host Adrian talks about some of the struggles that couples may go through if one is dedicated to a fitness goal, and the other is not. There may be potential fights and arguments between the two, and how we we deal with them? Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text The host as online coaches have heard many individuals don't really take rest days from workout. Specifically hearing it from gym bros who never takes days off. The host talks about the science behind the reason for rest days, and also how it can benefit your gains. The host talks about different things you do on rest days, not just sit on your couch, and also depending on your lifestyles, how many rest days to take. Support the show IG: @liftingnerds Youtube: liftingnerd...
Send us a text There is a difference between these 2 sleeping schedules, some people respond better in the morning and some people respond better to the night time. Which of these will be more beneficial? which of them is actually better? All here, the host will dissect the science on how we became who we are. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Brandon shares his struggle with sleep and talks about the 3 main reasons causing it. He discusses what he is going to do to improve his quality of sleep so he can recovery better and start having productive days again. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Here the host talk about practical things you can do to keep your summer body on things u can bring to beaches or events. Also we talk a little bit about mentality of attending to friend events and cutting down intake. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text The host Adrian talks about a movement that an American plus size model has made her way to the top with a movement. This movement is called #effyourbeautystandards and how this movement has changed many lives. For the better or worst? This host will discuss this and how this movement has made fitness world so different. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Do you find yourself training hours on end in the gym and not seeing any results? If yes, this episode for you! Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text The host talk about how natural bodybuilding competition has changed over the years. Then they the host will discuss pros and cons on natural bodybuilding and why they full support the idea of it. If you want to get into natural bodybuilding and some day compete. Then listen to this episode. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this podcast Brandon explains why solely eating clean food when trying to lose body fat isn’t a good idea. He briefly touches up on energy balance and talks about other approach to dieting that are proven to work. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Have you had that friend who always gets high? That friend who smokes cannabis before he goes in training and tells you its the best lift ever? The 2 host talks about the science behind what cannabis does to your brain and also what it affects. Then by using these facts relate them to athletic training and how it can improve or affect your fitness level. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text The host, Adrian talks about the main supplements a lot of trainers get asked the most. And even the most highly pushed supplements in the market right now. The host talks about what the definition of these supplements are, and also when is a good time to take these supplements depending on the individual's goals. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this episode of Lifting Nerds Brandon dives into why you shouldn’t solely focus on the scale when measuring your progress. He goes over the other forms of progress that should be use along side it. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text You have worked hard over the 3-4 months to get lean, and now it’s time to showcase your results to your friends. But your friends are asking you to parties with food and drinks. How would maintain that physique? How would you eat when you partying? In this episode are the top 5 things I do to stay lean for the summer. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Having a hard time getting back on track with your fitness goal? This podcast episode is for you! Brandon give you his 4 best tips to get back into momentum. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text As the lifting nerd podcast, the two host are very passionate about natural bodybuilding and in this episode, they have invited a natural men's physique pro, Keith Errington. The host and guest will talk about the mentality of training and prepping for a competition to bring out the best version on yourself on stage. Also on Keith's tips on how he manages his job + prep + relationship during his time. IG: keithjamesfit Support the show IG: @liftingnerds Youtube: liftingne...
Send us a text In this episode, the host Adrian invites a very experienced olympic lifter, Maleen Olver to discuss and talk about olympic lifting for beginners and how to start it. IG: @lisa_maleen Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this episode the host has a very special guest - Brian Minor. Brian Minor is a M.S. in health and exercise science and a bodybuilding and strength coach. In this episode we discuss progressive overload programming for both strength and hypertrophy. Find Brian: IG: @bdminor https://myojournal.com/ Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this episode of lifting nerds Brandon goes over the difference between a flat and full look. And why so many guys give up up on their diet to soon. He also goes into peaking strategies for bodybuilding. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Brandon talks about why you shouldn’t be doing tons of cardio if your main goal is fat lose. Brandon goes over the negative consequences of doing to much cardio and how to avoid them. He also explains how cardio can be a great tool if done in moderation and has it’s benefits. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this episode the host will play a game called Alphabucks by Z95.3. Testing one of the host Brandon on his instincts. Then will go in depth on Brandon's journey to his powerlifting meet and sharing his information on his lifting techniques and training modules. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this episode the host Adrian talks about what caloric deficit is, how to use it, and how long we should be in caloric deficit. There are many myths on how much calorie we should be taking out of our diet, so the host would want to clarify that and make sure everyone is using caloric deficit properly. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In this episode of Lifting Nerds Brandon talks about the small rocks that people commonly focus on when trying to build muscle or lose fat. He talks about why this is a problem and goes over the big rocks that people should be focusing on if they want to see results. If you are new to working out this episodes for you! Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text Many individuals experience plateauing after being in a deficit/surplus for an extended period of time. There are many things we can do wit these situations when it comes to plateauing, and the host both talk about examples and strategies to handle caloric plateaus. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text One of the host Adrian, speaks on 5 things on how intermediate body builders can program their training to increase their hypertrophic level. And also how these changes may or may nor be optimal for hypertrophy training. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text In today episode of Lifting Nerds, Brandon shares his top 5 tips for anyone looking to build an incredible physique. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie
Send us a text How you ever found yourself training at the gym for hours and hours? Or every time you go to the gym, seems you can never finish your work out? In this episode, the host discusses different distractions in the gym that can stall your training. There are also stereotypical people in the gym that would stay in the gym for hours, and some individuals that would be really close to the staff in the gym. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma ...
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