Ep 357 - WNBF Champs Heitor Sousa and Adão Martins

Dec 10, 2025

In this engaging discussion, world champions Heitor Sousa and Adão Martins share their journeys in natural bodybuilding. Heitor emphasizes the importance of health and longevity while discussing his meticulous competition strategies. Adão, who navigates offshore work and limited equipment, highlights the significance of community support and consistent improvement. They reflect on their shared experiences at the WNBF, underscoring the value of mentorship and resilience in pursuing excellence. Their camaraderie and dedication serve as an inspiring testament to the sport.

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ANECDOTE

From First Meet To Lifelong Training Partners

Heitor and Adão first met competing in 2022 and quickly formed a close friendship that turned into long-term competitive camaraderie.
They used that bond to travel, strategize, and push each other through early placing setbacks toward future wins.

ANECDOTE

Chaotic Worlds Sparked Their Comeback

Their 2022 WNBF Worlds debut was chaotic: venue changes forced two days into one and limited callouts, leaving them disappointed with placings.
That frustration became a catalyst for learning feedback, improving organization, and returning stronger in subsequent years.

INSIGHT

Art And Science: Marginal Gains Win Shows

Bodybuilding blends science and art: small posing or presentation tweaks often matter more than anatomical changes.
Meticulous, iterative adjustments and feedback capture marginal gains that convert to wins at the top level.

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In this episode of Iron Culture, Eric Helms is joined by world champions Heitor Sousa and Adão Martins to discuss their journeys in natural bodybuilding. They reflect on their experiences at the WNBF Worlds, the importance of community and support, and the lessons learned from both victories and setbacks. The conversation highlights their friendship, resilience, and the significance of never giving up in the pursuit of excellence in bodybuilding. They reflect on their successful competition year, the art of bodybuilding, strategies for competing annually, the importance of health and longevity, and the supportive community within the sport. The discussion emphasizes the balance between on-season and off-season training, the significance of mental health, and the shared passion for bodybuilding that unites athletes across the globe.

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Chapters 0:00 Introduction to Iron Culture and Competitors 02:52 The Journey of Heitor and Adao in Bodybuilding 05:58 First Competitive Experiences and Challenges 08:53 The Importance of Community and Support in Bodybuilding 12:06 Reflections on Early Competitions and Learning Experiences 15:04 The Growth and Evolution of Heitor and Adao 17:56 The Role of Feedback and Improvement in Competitions 21:00 The Significance of Perseverance in Bodybuilding 23:46 Looking Ahead: Future Goals and Aspirations 33:45 Celebrating Wins Together 36:42 Experiences from Major Competitions 39:42 Learning and Growth in Bodybuilding 42:07 The Journey to World Championships 46:12 Reflecting on 2024's Achievements 49:32 Competing Frequently and Its Impact 51:59 The Art of Bodybuilding and Continuous Improvement 57:04 Balancing Competition and Health 1:06:10 Body Composition and Individual Differences 1:08:04 Training and Nutrition Strategies for Competitors 1:10:56 The Importance of Off-Season Planning 1:13:57 Mental Approach to Training and Competition 1:17:59 Community and Relationships in Bodybuilding 1:26:57 Future Plans and Final Thoughts