Lifting Nerds

Adrian Ma & Brandon Emslie

Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches. 

  1. 26 SEPT

    S3E17: The Mindset behind Bodybuilding, Contest prep, and Sustainable fitness feat. Alberto Nunez

    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 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 show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

    57 min

  2. 12 SEPT

    S3E16: Can AI help with Progressive Overload?

    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 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 Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

    42 min

  3. 29 AUG

    S3E15: When You Chase Striations for 11 Months feat Sam Kaplan

    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 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 Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

    1h 6m

  4. 15 AUG

    S3E14: Why Your Next Bodybuilding Offseason Could Make or Break Your Progress

    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 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. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

    44 min

  5. 1 AUG

    S3E13 - Cheekbones for Days: Path to the Natural Pro Stage feat Eric Helms

    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 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

    1h 33m

  6. 18 JUL

    S3E12: Are You Fighting Your Own DNA in the Gym?

    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, 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! Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

    1h 4m

  7. 4 JUL

    S3E11: Managing Your Mind When Someone Stronger Steps on Stage

    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 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

    52 min

  8. 13 JUN

    S3E10: Navigating Recovery and Supplements in Bodybuilding

    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 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. Support the show IG: @liftingnerds Youtube: liftingnerds Host @_adrianma @brandonemslie

    37 min
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About

Adrian Ma and Brandon Emslie share discussions and interviews with the fitness community's best science-based researchers and coaches. 

Information

  • Creator
    Adrian Ma & Brandon Emslie
  • Years Active
    2021 - 2025
  • Episodes
    76
  • Rating
    Explicit
  • Copyright
    © 2025 Lifting Nerds
  • Show Website
    Lifting Nerds

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