Lifting Nerds: Recent Episodes
Adrian Ma & Brandon Emslie
Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches.
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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 scale
• using platforms like Trainerize to deliver consistent service
• mentorship to shorten the learning curve and avoid common traps
• screening movement remotely with client video and clear progressions
• crossover between athlete work, general population, and seniors
• natural vs enhanced training realities and injury risk management
• judging trends across divisions and the balance of size and conditioning
• mindset, discipline, and modeling excellence for family and clients
• plans for Masters in 2027
Instagram: @wearethefitlife
Website:https://thefitlife.ca
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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
• Fast vs slow metabolism peaking strategies
• One-variable testing and cleaner observations
• Why newer coaches should master carbs first
• Boundaries, written check-ins, and better decisions
• Traits that separate world champions
• Resilience after slips and bad placings
• Training and prep under menopause and injury
• Lessons from WNBF Asia on pro-level production
Instagram: @cwteamwilson
Website: https://www.teamwilsonbb.com
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 standards
• Volume experiments for naturals during prep
• Recovery diet steps to navigate post-show blues
• Support systems, food reintroduction, and coaching continuity
If you haven't watched the vlog, hop onto our YouTube channel and check it out. If you like those videos, please like, subscribe, and comment. Also, if there's any particular topics that you want to have us discuss, leave it in the comment section below.
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 aesthetics.
- The mental side of coaching and being coached.
Whether you’re preparing for a competition, trying to maximize your training, or simply want a healthier relationship with fitness, this episode delivers both practical advice and inspiration.
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 workouts for 3-5 sessions in a row typically indicate a need to deload
• Maintaining the same exercises is often better than changing programs due to boredom
• Increasing calories and hydration can sometimes resolve apparent plateaus without needing a deload
• Accountability remains the biggest advantage human coaches have over AI training programs
• Exercise selection should only change when progress has stalled for extended periods or joint pain develops
• Bodybuilding requires consistency with the same exercises over long periods for optimal results
• The future may combine AI knowledge with human accountability for optimal coaching experiences
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 fighting hunger during prep to embracing it as part of the process
• Reduced training frequency from seven days to four days per week for better results
• Discovered that post-show recovery can take up to six months for appetite and psychology to normalize
• Planning a longer, less invasive prep approach for the upcoming season with a maintenance phase
• Focusing on improving weak areas including traps, delts, and conditioning in specific body parts
• Will compete in WNBF Vancouver and WNBF Kelowna in the bodybuilding division
If there's something that you want to work towards, then why not work towards it?
Instagram: @jadeathletics
Youtube: @samuel.n.kaplan
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 gain per week to maintain a healthy approach
• Pushing beyond your body's comfortable weight can negatively impact health markers like blood pressure
• Maintaining 7,000-8,000 daily steps helps with digestion, mood, and nutrient partitioning
• Addressing muscle imbalances through unilateral movements is important during offseason
• Using machines like hack squats and leg press can be more joint-friendly than barbell squats
• Research suggests dumbbells may provide better chest development than barbells or machines
• Both will attend the upcoming Calgary show, with plans to check out The Realm gym
For beginners, gaining 1-3 pounds per month might be appropriate, while experienced lifters should aim for 1-2 pounds monthly. Focus on giving yourself enough time in a gaining phase rather than trying to stay shredded year-round.
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 earn a Classic Physique pro card while also competing in the Pro Bodybuilding division
• Creating a sustainable approach by making small modifications to his daily routine rather than drastically changing his lifestyle
• Moving away from strict macro tracking to a more auto-regulated approach based on biofeedback
• Developing body awareness through experience to make real-time adjustments to nutrition
• Understanding that novice competitors should start with structured approaches before developing intuitive skills
• Upcoming release of the 3rd edition of the Muscle & Strength Pyramid books with completely updated content
• Working on the Iron Culture documentary with expected release later this year
• Why advanced competitors should strive to bring their off-season and competition habits closer together
Follow Eric at @helms3DMJ on Instagram to stay updated on his competition journey and upcoming content releases.
MASS: https://massresearchreview.com/
3DMJ: https://3dmusclejourney.com/
Muscle and Strength Pyramid: https://muscleandstrengthpyramids.com/
Support the show
IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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, David Laid, and Will Tennyson
• Even those with elite genetics have specific weaknesses
• Scientific research suggests training in lengthened positions may affect muscle growth differently
• Most natural bodybuilders never truly reach their genetic ceiling due to insufficient long-term training
• The first five years yield the most dramatic results, but growth continues for decades with proper training
• Performance-enhancing drugs don't erase genetic limitations
• Success comes from focusing on controllables: consistency, nutrition, and training longevity
Comment below or DM us if you want our assessment of your genetic potential for bodybuilding. Remember to follow us on Instagram and subscribe on YouTube!
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 becomes easier with each competition experience
• The value of starting prep early to avoid rushing into conditioning
• How posing coaching and experience contribute to competitive success
If you're thinking of competing this year, the Calgary show is about 15 weeks out, so now is the time to start preparing. DM us with any questions or topics you'd like us to cover in future episodes.
Support the show
IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 may be better tolerated
• Tainted supplements pose a significant risk for competitive natural bodybuilders
• Third-party tested supplements like those from Legion, Revolution Nutrition, and even Walmart brands tend to be safer choices
• Supplementation should only come after mastering nutrition, training, sleep, and stress management fundamentals
• Current WNBF Canada competition schedule includes upcoming shows in Edmonton, Ontario, Saskatchewan and Calgary
If you're looking to compete in the fall WNBF Canada shows, now is the perfect time to start preparation. Reach out to us if this is your first competition – we'd love to help guide you through the process.
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 position and hand path affect upper chest activation
• The "iliac row" effectively targets lower lat fibers but requires proper form to prevent rear delt fatigue and maximize back engagement
• Training to failure varies by exercise type—machine movements can go to complete failure while compound exercises require stopping when form deteriorates
• Muscle maturity develops over years of consistent training, creating denser, striated tissue that presents better on stage
• Competition prep should start well in advance with small, sustainable deficits rather than aggressive approaches
• Peak week strategies should reduce training volume, decrease cardio, and focus on glycogen replenishment rather than intensifying efforts
Reach out to us on Instagram if you're interested in coaching or have questions about competition prep. You can either fill out the application in our bios or send us a direct message.
Support the show
IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 kitchen facilities near grocery stores and gyms minimizes stress and maintains consistency
• Hotel gyms with limited equipment require creative solutions like higher rep training, supersets, and focusing on contraction over heavy weight
• Eating out during prep requires choosing simple, trackable foods and overestimating calories to account for restaurant portion inaccuracies
• Arriving several days early helps manage time zone changes, water retention from flights, and gives time to settle into the environment
• Experimenting with peak week protocols before competition prevents day-of surprises and reduces stress
• Packing a small bag with food, bands, competition number, and posing suit ensures everything is organized on show day
If you're planning to compete or have questions about managing your prep while traveling, reach out to us through Instagram - we're always happy to help you plan your next competition season!
00:00:10 Episode Introduction
00:03:29 Food Prep While Traveling
00:07:01 Finding Suitable Accommodations
00:12:47 Training on the Road
00:17:26 Eating Out During Prep
00:26:11 Supplements to Pack
00:30:25 Show Day Preparation
00:35:55 Peak Week Protocol Tips
00:42:10 Closing Thoughts and Advice
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 maneuver (breath-holding during heavy lifts) is safe for experienced lifters during pregnancy
• Women who continue their regular training style throughout pregnancy often experience fewer postpartum symptoms
• First trimester requires no additional calories, while second trimester needs 300-400 more calories and third trimester about 500 more
• Strategic management of cravings involves consuming protein and water before indulging to prevent overindulgence
• Light walking and deep core breathing exercises can begin immediately after delivery to speed recovery
• Modifications to training like calisthenics should focus on comfort level and gradually adapting movements as pregnancy progresses
• Posterior chain strengthening is particularly important during pregnancy to prevent back pain from postural changes
• Many successful competitors have earned pro cards after having children, debunking myths about post-pregnancy competition
Timestamps:
00:06:20 Breathing Techniques and Core Training Modifications
00:10:45 Strength Training Safety During Pregnancy
00:13:53 Nutrition and Managing Cravings
00:20:29 Post-Pregnancy Recovery and Returning to Training
00:23:45 Calisthenics Modifications During Pregnancy
00:28:45 Competing After Pregnancy and WNBF Show
Find more information at thenattyhour.com and follow Kristen's pregnancy journey through her Strong Mamas app.
Study Link: https://pubmed.ncbi.nlm.nih.gov/36331580/
Krysten Janzen:
Instagram: @krystenjanzen
Strongmama: @strongmamasapp
Website: thenattyhour.com
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 competitors: aim 10-15 pounds lower than your initial target weight guess
• Realistic expectations about stubborn fat areas - lower abs and obliques are last to lean out, even for competitors
• Managing social events during prep through strategic pre-eating and protein prioritization
• Understanding true refeeds versus untracked "free meals"
• Psychological symptoms of prep often appear before physical ones
• Consistency level directly correlates with results - 70-90% adherence yields 70-90% of potential results
• For summer body goals, start early and aim for 1-2 pounds of fat loss per week
Ready to transform your physique or step on stage? DM us on Instagram or find the application form in our bio to learn how we can help you achieve your goals.
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 partners understand these symptoms aren't personal
• Carefully selecting social activities that don't revolve around food helps maintain connections without compromising prep
• Finding creative ways to participate in your partner's life while staying on plan requires planning and compromise
• Prepping with a partner who also competes creates unique advantages but comes with its own set of challenges
• Remember that bodybuilding is temporary while relationships are long-term—prioritize accordingly
• Bringing your own food to events, eating beforehand, and positioning yourself away from temptations can help manage social situations
If you have questions about managing relationships during prep or want us to address specific challenges you're facing, send us a DM or leave a comment below.
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 training
• Explanation of fascial cutting and its benefits for bodybuilders
• Emphasis on the importance of home care for recovery
• Exploration of controversies surrounding manual therapy effectiveness
• Guidance on choosing the right therapist for individual needs
0:02Health and Wellness Therapies and Trends
8:31Enhancing Physique for Bodybuilding Events
20:04Importance of Home Care in Therapy
29:44Debating the Value of Manual Therapy
35:09Manual Therapy and Therapist Quality
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Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 compared to male competitors
• Managing mental health and finding community support during prep
• Practical tips for maintaining balance and focusing on overall well-being
Compete only when you're fully prepared; mental health matters, and it's essential to have a clear perspective on the demands of this sport.
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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 competition
• Exploration of new classes being introduced in the WNBF
• Vision for the future of natural bodybuilding in Canada and beyond
Instagram: @leo.kingfitness
Kings Fitness: @kings.fitness
WNBF Canada: @wnbfcanada
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IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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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
• Importance of offseason training for muscle building
• Differences in training schedules and balancing personal responsibilities
• Emphasizing a pre-prep phase for optimal competition readiness
• Exploring motivations for competing in bodybuilding
• The value of community and personal growth in the bodybuilding journey
Support the show
IG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 powerlifting?
14:47 Powerlifting programming talent pool
16:59 Single-ply, Multi-ply, Raw strength difference
19:23 Game day coaching
29:30 Transitioning from Bodybuilding to Powerlifting
35:00 Fatigue management
40:00 Start powerlifting at older age
46:18 New rule for benching
51:41 An ideal timeline for first time meet & program
01:01:51 Where to find Brian Minor
Follow Brian:
Instagram: @bdminor
3DMJ Instagram: @team3dmj
3DMJ: https://3dmusclejourney.com
Listen on SPOTIFY on your long drive to work/school!
https://open.spotify.com/show/1VHANzZEctP4Kq7wm8hUP5?si=da0257e9060840f0
Listen on APPLE PODCAST on your long drive to work/school! https://podcasts.apple.com/ca/podcast/lifting-nerds/id1561501958
Lifting Nerds: https://www.instagram.com/liftingnerds/
Support the showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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=1e29a6c4ac12430f
Listen on SPOTIFY on your long drive to work/school!
https://open.spotify.com/show/1VHANzZEctP4Kq7wm8hUP5?si=da0257e9060840f0
Listen on APPLE PODCAST on your long drive to work/school! https://podcasts.apple.com/ca/podcast/lifting-nerds/id1561501958
Lifting Nerds: https://www.instagram.com/liftingnerds/
Support the showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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 showIG: @liftingnerds
Youtube: liftingnerds
Host
@_adrianma
@brandonemslie
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?
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.
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.
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.
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.
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.
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?
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.
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.
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.
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.
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.
Do you find yourself training hours on end in the gym and not seeing
any results? If yes, this episode for you!
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.
The host Adrian begins talking about what plant based diet is. As this has been a trend for a couple of years now. There hasn't been much success to it, there are so many benefits to a plant based diet, but why are people still not getting the health they are looking for? Or looking for the body composition they were seeking. Adrian breaks down the science of its advantage and how people are actually executing it.
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.
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.
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.
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.
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.
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.
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
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
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/
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.
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.
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.
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.
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!
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.
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.
In today episode of Lifting Nerds, Brandon shares his top 5 tips for anyone looking to build an incredible physique.
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.
This is episode, the host talks about what new members thoughts of a new gym. As new members join a gym, thoughts that might go through their head. How new members adapt to the new gym and how they would slowly progress themselves. Also the mindset of new members comparing themselves with the intermediate/advanced lifters of the gym. There are 5 main movements the host talks about that is essential all new members must learn, in order to be safe in the gym.
In this episode of Lifting Nerds Brandon discusses why he uses a
recover diet rather than a reverse diet after when prep is over. He
goes over what each of this diets are and how he recommends them to be
used. He also talks about the negative consequences of being extremely
lean (below 10% BF).
Back with another episode with the host talking about the different types of gym go-ers and their actions.
There are many different types of people who always show up at the gym and the host will talk about them and identify who they are. A more fun approach to the information given as the host would like to know if you have ran into these people, and your experience with them.
The host Adrian invites legendary lifter Jeff Eadon as guest to talk about different ways for building muscle mass through different variations of lifting.
These lifting techniques can definitely get you started for your lifting, and you can easily start seeing progress in your body composition. But the host will discuss the differences between traditional bodybuilding splits versus his approach in this strength building mass gainer.
We finally welcome back Brandon on the team! as the host both talk about how does work directly affects your performance at the gym. They also covers solution and methods on how to deal with those stress levels and the mindsets to be a better version on yourself. This episode will also cover some insights on how to make your lifts a bit more efficient during a certain time of the day as well.
Brandon talks about the appropriate rate of weight loss and length of a diet. He goes over the consequences of losing weight too quickly and dieting for extreme long periods of time. Also, talking about the issue related to going to slow and having a very short diet. To end the podcast Brandon goes over what you should do after a diet or between diet phase so you don’t rebound.
There are so many ways to measure intensity, but although we are measuring intensity, are we getting the efficient muscle stimulus that the body needs to build muscle?
Here our host Adrian talks about a way to measure if your muscles are growing, giving you an index you can measure your muscle stimulus.
The host will also touch base on;
What is muscle hypertrophy?
Why do we need to know it?
An index we can measure it.
Tune in if you want to know what measuring tool you can use to help you measure if you are gaining muscle.
In this episode, we discuss different types of diets, and different variations of them and what they mean. Adrian discusses and compares each diet type, what their benefits & drawbacks are. Allowing listeners to decide which one of them they would prefer to get you ready for summer shredding!
Unfortunately Brandon is absent from today's episode. However, our host Adrian talks about different variations on training and development pecs. Since there are many different ways to build pecs, like Dumbbells, barbells and machines. Which of these methods are the most effective and why.
One of the host Adrian talks about 2 common muscle hypertrophy progression that has been science proven. It's also very common at the gym in this modern day, but also the benefits and drawbacks between the 2 types of progression techniques.
In this episode the host will talk about training techniques and variations for those who are at home. Home work outs can be challenging to keep motivated but the host have different ways to keep you motivated and also keep you working hard with just very simple, creative tools.
Listeners! We will break down step by step of what COVID has done to us for these past few months. Depression rates and suicide rates have gone up an all time high, so we are here to help you all shift the mindset and how to use fitness to help us. Fitness helped the both of us for sure and we want to use this to help all of you to stay healthy and happy.
The truth and methods of eating around holidays and especially now Easter. We will share 5 ways to tackle obstacles to eat around the holidays when your on a weight loss journey. We will talk about how to enjoy the food you like even you're on a calorie deficit. How to find yourself not over eating? How much should you be eating if you don't have a scale?
The host will discuss and give you answers to all of these tools to make your fitness journey sustainable!
In this episode, we talk about the most asked questions we get as personal trainers. A lot of clients or members have concerns on some exercise execution theories that are still developed in the fitness industry. We will discuss and reveal how these myths are ancient and dated, and how science studies has proven these theories to be very unpractical. How are new people coping with the gym after the pandemic? How are people approaching the fitness industry? Join us to find out!
Lifting Nerds was started by Adrian Ma and Brandon Emslie as a means of exploring the world of science with training and attempting to unify the philosophy of lifting to help listeners to find a greater meaning in the gym.
The community has been fractured by a lot of miscommunications, and this Podcast will attempt to explore the fundamentals threads and unite them. The Podcast will focus on practical, useful information to listeners, looking into history, researched outcomes, philosophy, to modern lifting culture. This can reach as teaching audience about lifting, programming, nutrition , and supplements. Our format offers a very casual conversation between the two host on a variety of topics with experts and interviews in the lifting community.