In this episode of the Self Selecting podcast, I sit down with Nick Ridpath to unpack common myths, mistakes, and overcomplications around glute training. From misunderstood exercise programming to improper warm-ups and misguided attachment to weight, we discuss what really matters in developing strong, functional glutes. We also break down common errors in RDLs, share thoughts on hip thrusts, and dive deep into programming around pain, progress, and performance.

Timestamps:

- [00:00 – 01:29] – Intro and setting the stage for today’s glute-focused conversation

- [01:30 – 05:49] – The truth about “special” glute programs and why simple usually wins

- [05:50 – 08:39] – How overcomplicating movements sabotages glute growth

- [08:40 – 12:41] – Assessment for glute-dominant training and understanding diminishing returns

- [12:42 – 16:41] – Most common RDL mistakes I see and how to fix them

- [16:42 – 20:23] – Managing and preventing lower back pain during RDLs

- [20:24 – 24:44] – Glute pumps ≠ glute growth: what to prioritize instead

- [24:45 – 29:59] – Emotional attachment to heavy weights and its downside

- [30:00 – 31:29] – The warm-up mistake holding your glute training back

- [31:30 – 35:59] – Why smart exercise selection matters more than intensity

- [36:00 – 38:42] – The most overlooked variable in glute-focused programs

- [38:43 – 42:59] – Thoughts on hip thrusts: are they overrated or misunderstood?

- [43:00 – 45:59] – Why I prefer the 45-degree hip extensio

- [46:00 – 50:04] – Training glutes to failure: how far is too far?

- [50:05 – 56:21] – Programming reps, rest, and recovery for real progress

Links & Resources:

Follow Nick on Instagram: https://www.instagram.com/nickridpath_/?hl=en

Work With Nick: https://www.unbranded-performance.com/contact

Join The Advisory Membership Portal: https://www.unbranded-performance.com/advisory

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

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In this episode, I take a deep dive into evaluating whether the Fit Model division is the right fit for you. From physique structure and muscle mass to fat loss capability and PED stance, I walk you through the exact criteria I use to help competitors make informed decisions. We discuss how your ability to maintain conditioning, previous stage experience, and rate of muscle gain all impact division selection. Whether you're an aspiring competitor or a coach, this episode will give you the clarity you need to align your training and aesthetic goals with the right division.

Timestamps:

- [00:00 – 02:00] – Intro: What to consider when choosing a competition division

- [02:00 – 06:01] – What makes Fit Model different: Aesthetic and division criteria

- [06:02 – 06:54] – Conditioning expectations in Fit Model and where competitors go wrong

- [06:55 – 09:27] – Judging inconsistencies: Pros penalized vs regional wins from conditioning

- [09:28 – 11:13] – Learning to read between the lines of judge feedback

- [11:14 – 14:19] – Bikini division: Why structure often determines outcome

- [14:20 – 16:00] – Are you too muscular for Bikini? Recognizing physique mismatches

- [16:01 – 18:52] – Have you competed before? Using past experience to assess goals

- [18:53 – 23:14] – How much fat do you need to lose—and how fast can you do it?

- [23:15 – 26:59] – Metabolic rate, dietary fatigue, and ease of fat loss

- [27:00 – 30:00] – Assessing your muscle mass: Are you too big or not big enough?

- [30:01 – 32:52] – How easily do you gain muscle? Training response and growth potential

- [32:53 – 35:14] – PEDs in competition: What is your stance and why it matters

- [35:15 – 39:34] – PED overview: Critical self-assessment questions before deciding

- [39:35 – 43:14] – Psychological readiness and practical decision-making

- [43:15 – 45:46] – Final takeaways: Align your physique, mindset, and goals

Links & Resources:

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I walk you through the full checklist I use with clients to determine if they’re ready to use PEDs. This isn’t just about physical progress—it’s about mindset, consistency, labs, recovery, and long-term health.

We talk about the real risks of PEDs, including androgenic side effects, fertility complications, and long-term suppression of your hormonal axis. I explain why “maxing out your natural potential” isn’t always black and white, and how I help clients make smarter, slower, and safer decisions when it comes to physique enhancement.

If you’re curious about PEDs but unsure where you stand, this episode gives you the tools to assess your readiness and protect your future.

Timestamps:

- [00:00 – 01:10] – Introduction: Why this conversation matters

- [01:10 – 02:35] – A client’s curiosity about PEDs for aesthetics—not competition

- [02:35 – 04:05] – What PEDs are and how I define “readiness” for them

- [04:05 – 06:00] – Goal clarity: abstract vs concrete physique goals

- [06:00 – 08:11] – The danger of having no clear end point when using PEDs

- [08:11 – 10:05] – How to set physique goals that avoid long-term PED misuse

- [10:05 – 12:14] – The difference between anabolic and non-androgenic PEDs

- [12:14 – 14:21] – Why virilization still happens and how to minimize risk

- [14:21 – 16:34] – “Should I wait to max out my natural potential?”

- [16:34 – 18:36] – PEDs as compensation vs optimization

- [18:36 – 20:43] – The bloodwork baseline: labs you must get done first

- [20:43 – 23:10] – Health red flags and hidden comorbidities to watch for

- [23:10 – 26:22] – Fertility concerns: menstrual cycle, ovulation, egg/sperm preservation

- [26:22 – 30:05] – HPA axis suppression, cycle design, and post-cycle recovery

- [30:05 – 36:39] – Informed consent, when to wait, and making a decision you won’t regret

Links & Resources:

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode of the "Self Selecting" podcast, I had the honor of sitting down with Allison Testu, a top-tier bikini pro whose name has been on my vision board since I got back into competing in 2020. In this conversation, Allison and I talk about the evolution of her physique, navigating the expectations of the bikini division, and the emotional and strategic challenges that come with chasing the “perfect” look on stage. From dealing with too much muscularity to rebalancing her proportions for the judges, Allison shares the behind-the-scenes details of what it truly takes to adapt and stay competitive at the highest level.

We dive into posing, training, body composition, PED usage, and the judgment disparities across countries and judges. Allison also opens up about her personal motivations, struggles with feedback, and the emotional ties to her competitive journey. Whether you're a competitor or a fan of the sport, this is an unmissable episode filled with raw insights, hard truths, and elite-level dedication.

Timestamps:

- [00:00 – 02:00] – Allison’s competition legacy and vision board inspiration

- [02:00 – 04:25] – Her transformation from intuitive eating to stepping on stage

- [04:25 – 06:16] – The Arnold look and why it remains Allison’s personal favorite

- [06:16 – 08:02] – Judges' feedback: “Too much everything” and recalibrating

- [08:02 – 10:47] – Misconceptions about physique standards via social media

- [10:47 – 12:09] – From Ohio to Pittsburgh to New York: Competing after critique

- [12:09 – 14:15] – Considering and rejecting the transition to wellness

- [14:15 – 16:29] – The toll of pushing muscularity and reversing back to bikini

- [16:29 – 18:39] – Glute training specificity and manipulating proportions

- [18:39 – 21:17] – Reducing leg and hip mass for the ideal bikini aesthetic

- [21:17 – 23:50] – Reprogramming training to bring up glutes and downsize other areas

- [23:50 – 26:16] – The emotional and physical toll of year-round precision

- [26:16 – 29:37] – Struggles with maintaining peak look across multiple shows

- [29:37 – 33:42] – PEDs, post-show muscle retention, and smart enhancement strategies

- [33:42 – 36:39] – The importance of timely recovery, strict structure, and off-season habits

- [36:39 – 40:45] – Europe vs. US judging, Tyler’s feedback, and maintaining feedback focus

- [40:45 – 45:23] – Femininity, feedback growth, and why Allison keeps pushing forward

Links & Resources:

Follow Allison on Instagram: https://www.instagram.com/allisontestu/?hl=en

Pose With Allison: https://calendly.com/allisontestu

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I walk you through exactly what it takes to get truly shredded—and why so many people miss the mark. Whether you're aiming for visible abs, striated shoulders, or that next-level lean physique, there’s a lot more to it than just lowering calories and adding cardio.

From setting the right goal, to understanding your body’s fat storage patterns, to creating a plan that actually works, this episode covers it all. I also dive into self-coaching vs. hiring a coach, how to spot when you're just getting smaller vs. leaner, and how to audit your own progress like a pro.

If you’ve ever asked yourself, “Why am I not getting leaner?”—this is the clarity you’ve been waiting for.

Timestamps:

- [00:00 – 04:26] – Intro and goal of the episode: how to actually get shredded

- [04:26 – 05:09] – What does "shredded" mean to YOU? Define it clearly

- [05:09 – 08:35] – Body fat distribution: why everyone stores fat differently

- [08:35 – 11:13] – The real reason behind physique goals (self-worth, confidence)

- [11:13 – 14:02] – Understanding your "why": social validation and self-image

- [14:02 – 16:40] – Creating a realistic fat loss plan based on your goals

- [16:40 – 20:58] – Diet breaks, discouragement, and rate of loss strategy

- [20:58 – 23:27] – Adjusting expectations as you get leaner

- [23:27 – 30:30] – Execution: where most people fail & the role of food tracking

- [30:30 – 34:00] – Check-ins: how often, what data to collect, and why

- [34:00 – 35:38] – Should you coach yourself or hire a coach?

- [35:38 – 38:18] – Check-in quality: body comp, biofeedback, and training footage

- [38:18 – 40:45] – Posing, honesty, and assessing true adherence

- [40:45 – 44:12] – Knowing when to adjust: are you getting leaner or just smaller?

- [44:12 – 45:23] – The trade-offs of shredded: fatigue, libido, sustainability

Links & Resources:

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this solo episode, I walk you through the three kinds of people who should strongly consider stopping their diet—and why doing so could drastically improve your physique, hormonal health, and overall quality of life.

I share real experiences from my own journey and client transformations where conditioning became a crutch, not a solution, and where adherence and lifestyle realities need to be factored into the strategy. I also tackle the dangers of staying too lean for too long, especially for women in prep or post-show.

Whether you’re a competitor chasing glute tie-ins, someone struggling with consistency, or simply staying lean to your detriment—this episode is a call to reassess, reset, and reframe what true long-term progress really looks like.

Timestamps:

- [00:00 – 01:31] – Intro: Who this episode is for and why it matters

- [01:31 – 04:07] – Person #1: Chasing tie-ins without enough muscle

- [04:07 – 06:46] – Why over-dieting can lead to poor stage placement

- [06:46 – 08:50] – How to know when it’s time to commit to a build

- [08:50 – 10:33] – Recomp vs mild surplus: what actually works long term

- [10:33 – 11:13] – You can’t build muscle in a deficit (the truth)

- [11:13 – 16:13] – Person #2: Struggling with adherence & weekend failures

- [16:13 – 17:36] – Post-show honesty & how to reset expectations

- [17:36 – 20:30] – Are you dieting too cautiously to see results?

- [20:30 – 23:20] – Person #3: Staying lean year-round & the risks

- [23:20 – 26:07] – Signs that you’re too lean (hormones, strength, mood)

- [26:07 – 27:44] – How to transition out of a prep or aggressive diet

- [27:44 – 30:35] – Full recap: the 3 people who should hit pause on dieting

- [30:35 – 32:29] – FAQ #1: If I only fail on weekends, should I still stop

- [32:29 – 34:58] – FAQ #2: How do I know if staying lean is harming me?

Links & Resources:

https://coryfit.com/

Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode of Self Selecting, I’m joined by IFBB pro and coach Stephanie Sequeira to unpack the myths and challenges of long-term physique development, hormonal health, and navigating the nuances of competitive bodybuilding as a female athlete. We dive deep into the cost of maintaining a stage-ready look year-round, recovering menstrual cycles, the mental toll of staying lean, and the reality of long off-seasons—plus how to know when it's time to slow down.

Stephanie opens up about her experience transitioning into the wellness and fit model divisions, balancing her prep with pregnancy goals, and why chasing density—not the scale—is the ultimate physique unlock. If you're trying to grow while honoring your hormones, this one’s for you.

Timestamps:

- [00:00 – 02:44] – Intro & Stephanie’s competing background

- [02:44 – 06:00] – Starting PED use & changing divisions

- [06:00 – 09:55] – Why you shouldn’t try to maintain a stage look year-round

- [09:55 – 14:39] – How over-correcting posing and presentation can backfire

- [14:39 – 19:22] – Weight vs density: what progress really looks like

- [19:22 – 22:48] – Coming off PEDs: recovering your period & hormonal health

- [22:48 – 28:44] – Why dieting or prepping without a regular cycle is a red flag

- [28:44 – 31:22] – The illusion of weight gain and how density transforms a physique

- [31:22 – 34:47] – Living by a strict competition schedule: pro-level expectations

- [34:47 – 37:30] – You can't expedite real results with PEDs

- [37:30 – 40:00] – Competing in the Fit Model division & finding your look

- [40:00 – 44:00] – Navigating identity and confidence between divisions

- [44:00 – 46:56] – What it takes to succeed in the wellness category

- [46:56 – 50:35] – Planning for pregnancy as a female competitor

- [50:35 – 54:03] – Final thoughts on seasons, sustainability, and next steps

Links & Resources:

Follow Stephanie on Instagram: https://www.instagram.com/theabchick/?hl=en

Work With Stephanie: https://docs.google.com/forms/d/e/1FAIpQLSfXy_Lzm6O7MJ5SAtCNp73c6UHUa3MVpCRBsING5roFToI-nw/viewform

Pose With Stephanie: https://calendly.com/theabchick/posing?month=2025-05

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I break down the five biggest lessons I learned while building bigger, deeper glutes — without relying on gimmicky training programs or endless high-volume work.

I talk about why intensity matters more than just doing a ton of sets, how to pick the right weight, and why you absolutely must commit to monotonous, foundational lifts if you want real progress. I also dive deep into pelvic stability and how your core and ribcage positioning can completely change your ability to recruit your glutes correctly.

This episode isn’t about hacks, shortcuts, or flashy influencer workouts. It’s about getting brutally strong, sticking to the basics, and giving yourself enough time (yes, 12–20+ weeks) to see real, measurable growth.

If you’re tired of spinning your wheels and you're serious about building your best glutes, this is the blueprint.

Timestamps:

- [00:00 – 01:06] – The most common goal in fitness: building bigger glutes

- [01:06 – 02:46] – Why “hip thrust to failure” isn’t a complete glute plan

- [02:46 – 04:27] – Volume vs intensity: the real mistake killing your glute growth

- [04:27 – 06:11] – Defining intensity and understanding failure in training

- [06:11 – 08:01] – Isolation vs compound lifts: what failure looks like in each

- [08:01 – 09:14] – Why chasing rep targets doesn’t equal results

- [09:14 – 11:11] – Using real-time feedback to adjust weight and reps

- [11:11 – 13:16] – Avoiding novelty and focusing on movements that build

- [13:16 – 15:08] – Ditching the pump mindset and embracing overload

- [15:08 – 17:22] – Why pelvic stability is the foundation of glute training

- [17:22 – 19:14] – The rib cage over pelvis cue and core engagement

- [19:14 – 21:08] – Why glute growth takes time (and the scale will go up)

- [21:08 – 22:32] – How I gained 4 inches with a long-term build phase

- [22:32 – 23:07] – Key takeaways: intensity, monotony, pelvic control

- [23:07 – 25:15] – Final recap: consistency, strength, and long-term payoff

Links & Resources:

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I break down the truth about body recomposition—that elusive idea that you can build muscle and lose fat at the same time. While it's possible under very specific circumstances, most people are chasing an outcome that isn’t as realistic as social media makes it seem.

I cover who body recomp can work for, why it’s so appealing, and the four types of individuals I’ve actually seen pull it off successfully. I also dive into why segmented phases of building and cutting are almost always more productive, and why most people just end up spinning their wheels when they try to do both at once.

If you're someone chasing body change, confused about whether to bulk or cut, or stuck in maintenance wondering why nothing is happening—this episode is for you.

Timestamps:

- [00:00 – 02:55] - Intro: What is body recomposition, and why it’s so appealing

- [02:55 – 03:56] - The opposing physiological requirements of fat loss vs. building

- [03:56 – 05:04] - Instagram headlines vs. real-world outcomes

- [05:04 – 06:15] - What it actually takes to maximize muscle growth

- [06:15 – 10:05] - Who can build muscle while minimizing fat gain: 4 real examples

- [10:05 – 11:19] - The impact of being new to lifting (and what doesn’t count as new)

- [11:19 – 14:21] - Lifting incorrectly before: how smarter training unlocks growth

- [14:21 – 15:30] - Making a massive lifestyle shift—can this trigger recomposition?

- [15:30 – 17:11] - The “I built muscle in prep” myth and hormone status context

- [17:11 – 20:36] - Recomp illusions: muscle outpacing fat gain, or scale illusions

- [20:36 – 22:16] - Why dedicated build/cut phases are more effective for most people

- [22:16 – 23:47] - People who shouldn’t try to recomp: desperate dieters & inconsistency

- [23:47 – 24:21] - Hormonal dysregulation and why it kills recomposition goals

- [24:21 – 26:34] - Dramatic change seekers: why recomp won’t work for you

- [26:34 – 27:33] - How deep should you go in a cut? Realistic fat loss thresholds

- [27:33 – 29:35] - How to actually approach a recomp (if you’re going to try)

- [29:35 – 31:41] - Common questions: “Can I drop a little fat and gain a little muscle?”

- [31:41 – 32:52] - Social media claims: “I lost 20 lbs and gained 10 lbs muscle!”

- [32:52 – 34:14] - Micro bulks and micro cuts: do they work long term?

- [34:14 – 35:12] - Final thoughts: why most people are better off picking a lane

- [35:12 – 37:11] - What to expect if you do try to recomp: realistic pace & trade-offs

Links & Resources:

https://coryfit.com/

Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink

In this episode, I sat down with IFBB Bikini Pro Ariana Brothers to break down the critical posing mistakes, physique tweaks, and mental blocks that cost competitors their edge on stage.

We started with posing—how overcorrecting or over-practicing can actually ruin your flow and how we each built our own routines. We got into the difference between fat and density, the small details competitors forget, and what Ariana believes made the biggest difference in her physique and enjoyment during prep this past year.

We also talked about how to maintain muscle, push through the hard days, and—just as importantly—recognize when it’s time to take a break from prep. This conversation is raw, tactical, and packed with wisdom for anyone chasing excellence in bodybuilding.

Timestamps:

- [00:00 – 03:23] - Intro & Ariana’s 2023 season recap

- [03:23 – 06:00] - What’s changed most for Ariana as a competitor

- [06:00 – 09:55] - Posing: building confidence vs. losing authenticity

- [09:55 – 14:39] - Overcorrecting your posing—when too much becomes a problem

- [14:39 – 15:42] - Body fat vs. density: how they look different on stage

- [15:42 – 20:17] - The little things that can’t be forgotten on show day

- [20:17 – 25:01] - How mindset impacts your presentation & physique

- [25:01 – 28:55] - Expectations vs. reality with each prep

- [28:55 – 31:31] - Feeling pressure to peak at every show

- [31:31 – 36:25] - What unlocked Ariana’s next level: intensity, effort & balance

- [36:25 – 40:34] - How to keep training fun during prep

- [40:34 – 40:47] - Best way to maintain muscle through a deficit

- [40:47 – 45:10] - Not slacking on the hard days & learning to push

- [45:10 – 50:03] - Mental red flags: knowing when to take a break

- [50:03 – 52:44] - Having tentative show goals without burnout

- ]52:44 – 57:11] - Final thoughts: enjoying the process and long-term perspective

Links & Resources:

Follow Ariana on Instagram: https://www.instagram.com/ari_ifbbpro/

Pose With Ariana: https://ariseposing.com/book-posing-classes/

https://coryfit.com/

⁠Coaching: Let's Chat⁠https://calendly.com/coryfit-coaching/15min

⁠Consults: Book a Call⁠https://calendly.com/coryfit-coaching/one-time-consultation

For more content, follow along:⁠Instagram⁠: https://www.instagram.com/cory_fit/

⁠Patreon⁠: https://patreon.com/CoryFit?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink