Longevity Muscle 145: WNBF Lightweight World Champion Dirk Emmerich (Part 2)
Welcome to episode 145 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Dirk Emmerich joining us!
Timestamps
00:55 Thailand
05:28 WNBF World Championship 2024
09:40 What muscle groups will Dirk focus on most this offseason
15:35 How Dirk will change his training this offseason
19:27 Dirk’s advanced training program for 2025
21:17 Training for bigger arms as an advanced lifter
21:54 Training frequency for maximizing muscle growth
22:44 A case for the asynchronous training split
21:56 Dirk’s thoughts on training 3 days in a row
24:22 A lot of German bodybuilders are doing this with programming”
24:39 Working with Alberto Nunez as an advanced pro natural bodybuilder
26:32 Advanced training for arms
27:52 Dirk’s offseason plan for making muscle gains
28:41 Dirk’s current weight relative to WNBF Worlds 2024
29:15 Dirk’s goal weight this offseason
29:34 back to back contest seasons
31:06 A day in the life with a natural world champion bodybuilder
33:27 If you’re stressed out or overthinking things do this
35:47 Why you need to stick to the program!
36:00 The bodybuilding lifestyle (the reality)
36:13 Nutrition of a natural world champion bodybuilder
36:48 The big mistake people make for fat loss nutrition
39:09 How many meals per day?
40:18 Protein, fat carb intake (what is low and what is high?)
42:17 Excitement for the gym during contest prep
43:22 The importance of environment for bodybuilding success
46:02 Carb timing
47:46 Nutrient time is important
48:01 Carb timing in a surplus and body fat distribution
50:28 Full body training
51:26 Why Dirk hired Alberto Nunez for bodybuilding coaching
56:55 Full body training (beginner vs. advanced)
58:12 Lengthened partials and high protein diets
58:55 Coaching with Dirk
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