Podcast
Lifting Nerds
Hosted by Adrian Ma & Brandon Emslie · EN
Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches.
15episodes
Episodes
Newest firstAll episodes
S3E20: What Changes When Coaching Moves From In-Person To Online feat. Jeremy DiPietrantonio (JD)
Dec 1200:36:27Tap to summarizeSend a textWe 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 2027Instagram: @wearethefitlifeWebsite:https://thefitlife.caSupport the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E19: What Separates Champions From The Rest feat. Cliff Wilson
Nov 2100:53:58Tap to summarizeSend a textWe 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 productionInstagram: @cwteamwilsonWebsite: https://www.teamwilsonbb.comSupport the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E18: Judging, Peaking, And Post-Show Blues Shape Natural Bodybuilding
Oct 3100:46:59Tap to summarizeSend a textWe 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 continuityIf 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.Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E17: The Mindset behind Bodybuilding, Contest prep, and Sustainable fitness feat. Alberto Nunez
Sep 2600:57:16Tap to summarizeSend a textIn 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.Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E16: Can AI help with Progressive Overload?
Sep 1200:42:15Tap to summarizeSend a textWe 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 experiencesSupport the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E15: When You Chase Striations for 11 Months feat Sam Kaplan
Aug 2901:06:18Tap to summarizeSend a textSam 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 divisionIf there's something that you want to work towards, then why not work towards it?Instagram: @jadeathleticsYoutube: @samuel.n.kaplanSupport the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E14: Why Your Next Bodybuilding Offseason Could Make or Break Your Progress
Aug 1500:43:44Tap to summarizeSend a textBrandon 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 gymFor 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.Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E13 - Cheekbones for Days: Path to the Natural Pro Stage feat Eric Helms
Aug 101:32:54Tap to summarizeSend a textEric 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 togetherFollow 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 showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E12: Are You Fighting Your Own DNA in the Gym?
Jul 1801:04:18Tap to summarizeSend a textGenetics 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 longevityComment 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!Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E11: Managing Your Mind When Someone Stronger Steps on Stage
Jul 400:52:13Tap to summarizeSend a textWe 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 successIf 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 showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →