The Storey StrengthCast

This week on the podcast I spoke with my first bodybuilding coach, Brad Loomis of Team 3DMJ. Brad has competed in natural bodybuilding since 2003 from when it was practically unknown to where it is today as a masters competitor. He is a wealth of knowledge, experience & passion for the sport - this is an episode that will surely light the fire in you to keep lifting through the ages.

Chapters

00:00 Journey into Bodybuilding

02:39 Natural vs. Untested Bodybuilding

06:34 First Bodybuilding Prep Experience

10:22 Evolution of Training and Nutrition

16:20 Powerlifting and Bodybuilding Duality

21:16 Injuries and Mindset in Bodybuilding

27:05 Triage and Training Adjustments

29:00 Mindset and Motivation in Training

30:56 Exposure Therapy for Injury Recovery

33:58 Load Management and Training Frequency

36:58 Navigating Scoliosis in Training

40:53 Quality Over Quantity in Repetitions

43:57 The Evolution of Training Philosophy

47:53 Bodybuilding vs. Powerlifting Perspectives

52:02 The Liberation of Bodybuilding Training

58:41 Exploring Periodization in Training

01:01:54 Shifts in Training Philosophy

01:05:29 The Importance of Nutrition

01:08:40 The Shift from Macros to Whole Foods

01:12:50 The Role of Micronutrients

01:14:10 Future Plans and Competitive Spirit

Where to find Brad:

Website: https://www.3dmusclejourney.com/

Instagram: https://www.instagram.com/3dmjcoach

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

https://v0-fatlossguide.vercel.app/
J3U Discount Code: SHANE5

https://j3university.com/

Adam McDonald is a health and performance coach who helps frustrated yet ambitious men reach their full potential through optimizing their health, fitness & physique. He is a natural bodybuilder, a former international basketballer and holds an MSc in Nutrition and currently doing a Doctorate in Human performance and Innovation.

In this episode, we delve into the science and misconceptions surrounding longevity, health span, and wellness strategies. Discover practical tips, the role of lifestyle choices, and the potential of new therapies like peptides and CGMs to enhance your quality of life as you age.

Main Content Highlights:

• The shift from aesthetic focus to health span and longevity, driven by increased access to information and societal shifts.
• The importance of basic lifestyle habits: consistent sleep, balanced diet, physical activity, and stress management.
• The impact of body fat distribution, notably visceral fat, on disease risk and longevity, emphasizing weight loss as a key driver.
• Distinguishing lifespan from health span: maintaining function and independence over years, avoiding chronic disease.
• The role of emerging therapies: GLP-1 drugs (Ozempic, Triseptatide), NAD infusions, stem cells, and their potential, alongside caution about unvalidated supplements.
• Misconceptions about blood glucose monitoring: its limited utility for healthy individuals, and the importance of focusing on overall lifestyle rather than chase specific numbers.
• The pitfalls of supplement excess and the importance of simple, consistent habits over chasing novel interventions.
• Practical advice for improving habits: using checklists, goal-setting, and understanding the long-term view.
• The psychosocial aspect: balancing physical health with social and emotional well-being for sustainable longevity.

Chapters

00:00 The Shift Towards Longevity in Health

02:30 The Impact of Technology on Health Monitoring

05:26 The Basics vs. Fads in Health and Longevity

09:36 Understanding Lifespan vs. Healthspan

13:33 The Role of Body Fat in Health Risks

17:11 Minimum Behaviors for Health Improvement

21:23 The 80-20 Principle in Health and Longevity

40:42 The Impact of Animal Fats on Health

43:48 The Challenge of Sleep and Its Importance

50:32 Understanding Fiber and Its Health Benefits

54:11 Navigating Nutrition Guidelines and Misinformation

58:48 The Role of Protein and Fiber in Diets

01:17:08 The Importance of Balance in Diet

01:20:06 Understanding Dietary Restrictions and Sustainability

01:23:08 The 80-20 Rule in Nutrition

01:26:07 The Challenge of Perfectionism in Health

01:32:09 Continuous Glucose Monitors: Are They Worth It?

01:40:46 Blood Testing: Frequency and Relevance

Where to find Adam:

Work with Adam: healthmastery.co/coaching

Instagram: instagram.com/adammc192

Youtube: www.youtube.com/@AdamMc192

Documenting my journey from the platform to the stage.

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5

https://j3university.com/

Derrick is a natural bodybuilder, PhD candidate & researcher based in McMaster University, Canada. He recently released a narrative review alongside the esteemed Stu Philips & Jeff Nippard about "Load-induced human skeletal muscle hypertrophy: Mechanisms, myths, and misconceptions".

In today's podcast we delve into that paper & what that means for our training.

Chapters

00:00 Introduction to Hypertrophy Myths

04:27 Understanding Mechanical Tension

10:54 The Role of Eccentric Training

18:16 Rep Ranges and Mechanical Tension

23:28 The Importance of Training to Failure

25:08 The Pump vs. Muscle Growth

34:45 Metabolites and Their Role in Hypertrophy

38:58 The Role of Metabolites in Muscle Growth

42:22 Understanding Repetition Ranges and Muscle Fiber Recruitment

46:13 The Impact of Hormones on Hypertrophy

52:30 Exploring Growth Potential and Genetic Limits

01:07:14 The Importance of Consistency and Lifestyle in Training

Where to find Derrick:

Instagram: https://www.instagram.com/derrick_cbb/

Researchgate: https://www.researchgate.net/profile/Derrick-Van-Every

Paper discussed: https://www.sciencedirect.com/science/article/pii/S2095254625000869?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnDpPgl_vIAcIBmyP0NufdZjDqjdngwmkQlvni18r5MCnnu9hnljqrJkDymTs_aem_1Ywcq_81OqNbTDHNp2RiIQ

Coaching w/ Derrick: https://www.calgarybarbell.com/coaching

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5

https://j3university.com/

Chapters

00:00 Introduction to Pain and Performance

03:00 Evolution of Pain Management Approaches

05:47 Understanding Pain: History and Trends

06:14 Common Injuries and Their Causes

06:14 The Role of Movement Quality in Injury Prevention

09:19 The Importance of Education in Pain Management

12:32 The Impact of Training Methods on Longevity

15:30 Mechanics vs. Muscle Activation

18:03 The Role of Cues in Training

21:12 Addressing Client Beliefs and Expectations

24:18 Bandaids vs. Long-term Solutions

26:57 Conclusion and Future Insights

Where to find Kyle:

Instagram: https://www.instagram.com/coachbaxter

Rotterdam Seminar: https://www.instagram.com/p/DPndYggDUUr/?hl=en

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5

https://j3university.com/

In this episode of The Storey StrengthCast, 2023 WNBF World Champion Dirk Emmerich breaks down his 1.5-year “gain-taining” off-season, quad and arm specialization, intuitive eating approach, and the mindset shifts that keep him at the top of natural bodybuilding.

We dive into training intensity vs. precision, managing volume as an advanced lifter, slow and strategic fat loss for 2026, peaking without extremes, and how to handle pressure at the elite level.

If you’re serious about longevity, performance, and stepping on stage at your absolute best, this one’s packed with value.

Chapters

00:00 The Journey to the World Title

05:43 Progress and Performance in Training

11:40 Volume and Training Principles

17:34 Navigating Social Media Trends in Fitness

23:32 Gaining Phase Strategies and Tips

30:38 The Pressure of Expectations in Bodybuilding

36:14 The Importance of a Good Starting Position

44:49 The Peaking Process: Timing and Strategy

53:44 Posing Practice and Endurance Training

01:02:12 Memorable Moments in Bodybuilding

Where to find Dirk:

Instagram: https://www.instagram.com/dirkemmerich_

Youtube: https://www.youtube.com/@619Dirk619

My links:

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5

https://j3university.com/

In this episode, I’m joined by Eric Helms for a deep dive into long-term muscle gain, aging, and how advanced lifters should actually think about training progress.

We start by discussing Eric’s decision to step away from competition and why meaningful progress at an advanced level often requires years, not months. From there, we unpack how experienced lifters should assess progress when traditional tools like DEXA scans fall within margins of error.

We also tackle some of the biggest myths around aging, testosterone decline, and “anabolic resistance,” and why many natural bodybuilders and strength athletes continue improving well into their 40s and 50s.

A large part of the conversation focuses on training philosophy — including why very different training styles can work, how the Training Pyramid was developed, and why arguments over volume, rep ranges, and single studies often miss the bigger picture.

Finally, we explore how to properly interpret scientific research, the limitations of mechanistic studies, and how evidence should be weighed against real-world coaching experience.

This episode is for lifters who want to move beyond surface-level advice and think critically about long-term progress.

Chapters

00:00 Bodybuilding Plans and Off-Season Strategies

02:59 Assessing Progress in Bodybuilding

06:04 Understanding Muscle Gains and Age

08:53 The Importance of Consistency and Passion

11:50 The Role of Testosterone and Aging

14:53 Characteristics of Successful Lifters in Their 40s and 50s

17:40 Training Styles and Volume Debate

35:29 Navigating the Confusion of Training Information

39:19 The Evolution of the Training Pyramid

42:44 The Impact of Social Media on Fitness Knowledge

48:58 Understanding Progressive Overload and Its Misconceptions

55:01 Appraising New Evidence in Fitness Science

01:10:19 The Limitations of Mechanistic Research

01:15:07 The Role of Cholesterol in Hormonal Health

01:17:04 Critical Thinking vs. Conspiracy Theories

01:19:26 Mechanisms vs. Outcomes in Science

01:23:20 The Importance of Applied Research

01:29:02 The Philosophy of Science and Falsification

01:39:06 Engaging in Critical Thinking and Self-Reflection

Where to find Eric

Instagram: https://www.instagram.com/helms3dmj

The Muscle & Strength Pyramids: https://muscleandstrengthpyramids.com/

Iron Culture podcast: https://www.youtube.com/@IronCulturePodcast

MASS Research Review: https://massresearchreview.com/

My links:

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

Chapters

00:00 Introduction to Diet Strategies

02:16 Understanding Refeeds and Diet Breaks

03:28 The Importance of Adherence in Dieting

05:53 Physiological Changes During Prolonged Dieting

08:57 The Role of Hunger and Energy Expenditure

11:35 Impacts of Dieting on Mood and Well-being

14:44 Defining Refeeds, Diet Breaks, and Cheat Days

16:31 The Drawbacks of Cheat Days

19:38 Calorie Cycling as a Flexible Approach

21:55 Training Day vs Non-Training Day Calories

24:13 Conclusion and Final Thoughts on Dieting Strategies

26:22 Understanding Refeeds and Their Benefits

32:46 The Role of Diet Breaks in Fat Loss

39:59 Signs You Need a Refeed or Diet Break

44:21 Implementing Refeeds and Diet Breaks Effectively

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5

https://j3university.com/

Chapters

00:00 Introduction to the Episode

02:10 Meet Declan: The Avatar for Fat Loss

04:11 Understanding Declan's Current Situation

07:38 The Three Tier Model for Adherence

09:38 Setting Up a Timeline for Fat Loss

12:00 Creating a Caloric Deficit

18:14 The Role of Macronutrients in Fat Loss

23:13 Implementing the Three Tier Nutrition Model

30:52 The Importance of Fiber in Your Diet

34:20 Understanding Macronutrients and Their Role

35:49 Meal Structuring for Success

39:26 Practical Meal Planning Strategies

55:35 Training Adjustments for Fat Loss

01:08:13 Creating a Sustainable Training Routine

01:15:00 Introduction to Muscle Retention and Fat Loss

01:15:51 Training Strategies for Muscle Growth

01:16:55 The Role of Nutrition in Fat Loss

01:17:47 Increasing Daily Activity: Steps and Cardio

01:22:36 Adjusting Caloric Intake and Activity Levels

01:32:33 Tracking Progress and Accountability

01:42:13 Advanced Strategies: Refeeds and Diet Breaks

01:48:56 Maintaining Results After Fat Loss

Meal Prep Episode: https://open.spotify.com/episode/5iHYR4agD28vlwlgLxuyB0?si=656bc5c124234397

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h
J3U Discount Code: SHANE5

https://j3university.com/

AJ Morris is one of the leading figures in modern Natural bodybuilding both as an athlete, coach and ambassador for the sport.

In today’s chat we cover a wide range of topics from taking PEDs, the evolution of natural bodybuilding, drug testing & what AJ has changed his mind on across the last few years.

Chapters

00:00 The Allure of Natural Bodybuilding

05:36 Coaching Dynamics in Bodybuilding

08:32 The Decision to Stay Natural

12:27 Navigating the Assisted vs. Natural Debate

15:12 The Evolution of Natural Bodybuilding Shows

20:15 The Role of Social Media in Bodybuilding

24:43 Building Stories and Community in Bodybuilding

29:01 The Future of Natural Bodybuilding

34:22 Drug Testing Policies and Their Impact

42:07 The Importance of Proper Drug Testing

45:20 Transparency in Drug Testing and Federation Operations

50:47 The Role of Committees in Bodybuilding Federations

54:57 The Impact of Coaching and Running Shows

59:40 Evolving Training Approaches in Bodybuilding

01:04:35 Shifts in Nutritional Strategies for Bodybuilders

01:10:57 The Ethics of Peptide Usage in Natural Bodybuilding

01:16:37 Lessons Learned from Competitive Bodybuilding

Where to find AJ:

Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/

NBW show: https://events.naturalbbworldwide.com/

Instagram: https://www.instagram.com/ajmorris_/

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h

David O'Shaughnessy is a coach & natural bodybuilder from Tuam, Galway, who competed this year in his 3rd competitive season which was his best to date. David brought his best package to stage in the PCA Ireland, WNBF Ireland & WNBF Worlds, finishing the season with 1 Overall, 2 class wins & a 3rd place finish on the biggest stage in Natural bodybuilding.

Chapters

00:00 Post-Competition Reflections

03:03 Training Philosophy and Enjoyment

05:51 Strength Training Insights

08:41 The Journey of Training

11:43 Learning from Coaches and Influences

29:06 The Journey of Self-Preparation

32:08 Setting Goals and Timelines for Competition

34:24 Choosing the Right Shows and Categories

42:21 The Experience of Competing: WNBF Insights

47:53 The Future of Natural Bodybuilding and Live Streaming

49:58 Monitoring Progress and Adjusting Strategies

55:03 Dieting Flexibility: The Role of Refeeds

57:15 Understanding Refeeds and Their Impact

59:51 The Role of Mindset in Bodybuilding Prep

01:03:47 Training Performance During a Diet

01:06:42 Navigating the Mental Challenges of Prep

01:09:08 Building a Healthy Relationship with Food

01:11:39 Learning Nutrition Fundamentals

01:14:57 The Importance of Personalization in Dieting

01:18:19 Focusing on Training Over Nutrition

01:21:37 Dealing with Long Prep Periods

01:26:47 Reflecting on the Journey and Growth

01:31:04 Final Words of Wisdom

Where to find David:

Instagram: https://www.instagram.com/davidshaughnessypt/

Youtube: https://www.youtube.com/@davidshaughnessypt

To keep up with my progress, subscribe & follow me at the links below:

1-1 Coaching: www.storeystrength.com 

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/sstorey94⁠⁠

Youtube: www.youtube.com/@sstorey94

Spotify: https://open.spotify.com/show/4vuEGUqjwxZxiEkGMuUAIt

Download 12 FREE Strength & Hypertrophy Programmes: https://mailchi.mp/storeystrength/eu1a1m8m0h