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
S3E10: Navigating Recovery and Supplements in Bodybuilding
Jun 13, 202500:36:59Tap to summarizeSend us a textWe 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 CalgaryIf 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.Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E9: From Show Reports to Training Tips: Two Coaches Talk Shop
Jun 6, 202500:50:35Tap to summarizeSend us a textKristen 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 effortsReach 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 showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E8: Peak Performance on the Go
Apr 25, 202500:45:49Tap to summarizeSend us a textBodybuilding 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 dayIf 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 Introduction00:03:29 Food Prep While Traveling00:07:01 Finding Suitable Accommodations00:12:47 Training on the Road00:17:26 Eating Out During Prep00:26:11 Supplements to Pack00:30:25 Show Day Preparation00:35:55 Peak Week Protocol Tips00:42:10 Closing Thoughts and AdviceSupport the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E7: The Strong Mamas App: Breaking Fitness Stigmas During Pregnancy
Apr 11, 202500:32:30Tap to summarizeSend us a textKrysten 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 competitionTimestamps:00:06:20 Breathing Techniques and Core Training Modifications00:10:45 Strength Training Safety During Pregnancy00:13:53 Nutrition and Managing Cravings00:20:29 Post-Pregnancy Recovery and Returning to Training00:23:45 Calisthenics Modifications During Pregnancy00:28:45 Competing After Pregnancy and WNBF ShowFind 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: @krystenjanzenStrongmama: @strongmamasappWebsite: thenattyhour.com Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
Transcribe →S3E6 - The Hidden Truth About Visual Progress
Mar 28, 202500:44:19Tap to summarizeSend us a textWe 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 weekReady 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.Support the showIG: @liftingnerdsYoutube: liftingnerdsHost@_adrianma@brandonemslie
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