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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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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/

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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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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.

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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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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.

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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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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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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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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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