Kenny Ratatsidis, Founder and Owner of Longevity Muscle interviews members of the natural bodybuilding community including elite level athletes, coaches and therapists as well as some of the most respected professionals in the health and fitness industry who have had a profound impact on his journey. Get ahead of the curve with your training and nutrition and discover how you can maximize your time and efforts so that you can develop your best body. On this podcast we will be openly sharing wins, losses, and all the lessons in-between. You'll gain insight on topics including muscle hypertrophy, strength, fat loss, muscle function for health, biomechanics, discipline, motivation, recovery optimization, developing healthy relationships with exercise and nutrition, training tips and sustainability strategies to get the most benefit, so that you can continue to workout for life without constantly burning yourself out. It's a mix of interviews, special guests and solo shows from Kenny you're not going to want to miss. Hit subscribe to stay in the loop on all upcoming episodes!
Welcome back to the Longevity Muscle Podcast for part 2 with 3x Lightweight British Champion, UIBBN World Champion, INB Winner, WNBF World's Contender & Lifetime Pro Natural Bodybuilder Dean Garratt.00:57 Training Smart at 55 for Longevity 01:52 Dean's Weekly Training Frequency 02:33 Dean's Training Split 02:39 Managing Aches and Pains in Your 50s 03:41 What Dean Would Change if He Competed at 55 06:22 Why Dean Stopped Competing in Bodybuilding 09:47 Training Less but Lifting Heavy Over 50 12:04 Staying Shredded and Happy at 55 16:49 Dean's Tips for Building Muscle After 50 18:49 How Fat Loss Boosts Motivation Over 50 20:00 Dean's Daily Diet and Full Meal Breakdown 24:37 4 AM Workouts and Their Longevity Benefits 27:24 Public Gym vs Home Gym for Lifters Over 50 29:11 Daily Protein Intake After 50 30:06 Carbs and Fats: Dean's Over-50 Macro Plan 31:38 Carb Timing for Fat Loss - Is It Worth It? 34:23 Dean on Cheat Meals at 55 37:02 Mindset, Happiness, and Spirituality in Fitness 37:35 Dean's Mental Approach to Aging 41:19 Lifting Philosophy and the Pursuit of Happiness Thanks for listening! Please share and subscribe!Follow us on IG:DeanKennyLongevity MuscleLongevity Muscle Magazine Longevity Muscle PodcastLongevity Muscle Store is now live! Click here to join our email list for early access to exclusive drops, plus receive the latest edition of Longevity Muscle Magazine and unlimited access to our entire archive of articles. Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to the Longevity Muscle Podcast! Today we have Philip Ricardo Jr. & Kiyoshi Moody joining us for our first ever episode of the Longevity Muscle Roundtable Series. Enjoy!Timestamps 01:39 Philip Ricardo Jr. joins 02:09 Philip on longevity and training 05:38 Kiyoshi Moody enters 06:42 Legends roundtable begins 08:09 Kiyoshi's IFBB season plans 09:01 IFBB vs. Philip Ricardo Jr. 09:17 NPC Team Universe 09:49 Competing vs. Kai Greene 11:28 Kai Greene joins NPC 11:46 IFBB pros they've faced 12:06 Kiyoshi's weight then vs. now 12:46 Size vs. conditioning 13:48 Ricardo vs. Moody – rivalry 14:41 Natural bodybuilding's biggest rivalry 17:19 When Kiyoshi first saw Philip 19:57 Ideal bodybuilding physique 21:31 Stacked IFPA show 22:30 Natural bodybuilding super-show 22:42 Natural Olympia showdown 24:01 Kiyoshi's cancer story 24:25 Legendary comeback 27:08 TRT – Kiyoshi's take 30:24 PED use? 30:50 Kiyoshi's test results 31:14 TRT vs. natural competition 35:00 7 years vs. lifetime natural 40:10 Kiyoshi at Team Universe 41:30 Is Philip retired? 41:53 Motivation at 54 44:17 Was Ronnie Coleman natural? 45:46 Kiyoshi's bodybuilding dream 49:06 NPC ban explained 49:54 IFBB pro card after 50 52:15 Posing as art 53:13 Natural bodybuilding's biggest stage 53:39 Kiyoshi's current goal 55:53 Gym camaraderie then vs. now 57:11 Training over 50 01:07:21 Training frequency after 50 01:08:20 TRT – final thoughts 01:12:19 Longevity = THIS...Follow us on IG:Philip & KiyoshiKennyLongevity MuscleLongevity Muscle MagazineThe Longevity Muscle Store is officially open! Now's your chance to own a piece of natural bodybuilding history. We've launched our first-ever, limited-edition Longevity Muscle logo T-shirts — and once they're gone, they're gone for good.
Welcome back to the Longevity Muscle Podcast! Today we have 1995 WNBF Natural Pro Bodybuilding Overall World Champion & Mr. Universe Eddie Hernandez joining us! Timestamps0:49 Natural Pro Dwayne Broadway Introduction 1:54 1995 WNBF World Champion Eddie Hernandez 2:55 Eddie Hernandez vs. Kai Greene Showdown 3:49 Daily Routine of a Natural Bodybuilding Champion 4:40 Trainer, Teacher, and Coach – Eddie's Roles 5:11 Training 4-5 Days a Week at Age 61 5:38 Eddie's Stage Weight & Height in the 90s 6:37 Facing Natural Bodybuilding Legends 7:16 Who Inspired Eddie to Compete 10:27 Conditioning in 90s Natural Bodybuilding 11:07 The Bodybuilder Who Inspired Kai Greene 13:23 Kai Greene: Natural Genetic Anomaly? 14:19 Why Eddie Says Kai Greene Was a “Problem” 15:03 Top Natural Bodybuilding Earners 15:42 Why Eddie Retired from Competition 17:29 Training in the “Dungeon” Gym 17:51 Why Eddie Stayed Natural (Never IFBB) 18:21 NFL Tryouts: Cowboys & Giants 18:30 Why He Stopped Powerlifting 18:52 Why He Still Trains Like a Bodybuilder 19:21 Machines vs. Free Weights Pre-Contest 20:09 Eddie's Pre-World Championship Training Split 20:39 Dorian Yates Style Training for Naturals 22:23 Best Compound Lifts for Muscle Growth 23:27 Deadlifts: Are They Essential for Growth? 24:00 Ideal Rep Range to Maximize Muscle 24:16 One Regret from His Bodybuilding Career 25:24 Duration of Training Sessions 25:47 Injuries & Lessons Learned 26:25 The Serious Risks of Overtraining 29:49 Eddie's Current Training at Age 61 32:20 Natural Bodybuilding Today: Eddie's Take 33:33 Eddie's Diet as a World Champion 34:52 How Much Protein for Muscle Growth? 35:11 Eddie's Cardio Protocol for Shredding 36:00 90s Natural Pros Were Big & Tall 36:25 Fantasy Matchup: Eddie vs. Broadway 37:12 The Longevity Muscle Podcast Mission 38:05 First Ever Natural Pro World Champion 38:39 Duane Ball: Eddie's Training Partner 39:33 Jose Guzman: The Natural Ronnie Coleman 40:21 Mike Mentzer or Dorian Yates? 40:49 Eddie's Diet Now at 61 Years Old 41:26 Bernard Sealy Shoutout 42:30 90s vs. Modern Conditioning 43:54 Message to the New GenerationFollow us on IG:EddieKennyLongevity MuscleLongevity Muscle Magazine
Welcome back to the Longevity Muscle Podcast! Today we have DFAC Natural Pro Bodybuilding Overall World Champion, Mr. America Winner & WNBF Pro Robert Thompson Jr. joining us!Timestamps00:35 Natural Pro World Champion, Mr. America Winner00:57 Starting a gym in the Cayman Islands (why & how?)01:48 Robert wins DFAC Worlds & finding purpose 02:59 DFAC pros (what it means)03:30 Robert Thompson Jr. on stage with...04:00 Life changing decisions…07:20 Robert's gym in the Cayman Islands!09:30 Born in Jamaica raise on the Cayman Island10:12 Robert's competitive history playing high level football (soccer)10:55 A life altering knee injury that led to bodybuilding GREATNESS!13:20 Life in the Cayman Islands15:12 Training with a meniscus injury (why Robert isn't competing this year)16:46 Recovering from severe burn out due to overworking & high level stress19:35 “Being a personal trainer…” - Robert's goal20:15 Robert talks about his clients, mental health & suicide.21:55 Robert's message to those who are struggling23:19 Social media is a tool (It's how you use it...)25:03 Robert Thompson's training approach (mindset)27:30 Compound lifts27:58 Isolation lifts28:02 This is the key for adding new muscle tissue!29:09 Robert's ideal rep range30:05 Robert's training split (deadlifts on leg day or back day?)31:03 Intensity of effort32:35 Is training the same offseason vs. Contest prep? (Robert explains)34:10 High reps or low reps? Robert explains34:58 How many hard sets per exercise?37:05 Training to failureRobert on IG: https://www.instagram.com/robertjr_dfacpro/Lift Studio: https://www.liftstudiocayman.com/Kenny on IG: https://www.instagram.com/kennyratatsidis/Longevity Muscle on IG: https://www.instagram.com/longevitymuscle/Longevity Muscle Podcast on IG: https://www.instagram.com/longevitymusclepodcast/Longevity Muscle Magazine on IG: https://www.instagram.com/longevitymusclemagazine/Subscribe To Longevity Muscle Magazine: https://substack.com/@longevitymuscleIntroducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch! Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to part 4 with Aj Morris! If you haven't checked out part 1-3 we highly recommend you check that out first! Aj is the founder of Natural Bodybuilding Worldwide and Made By Morris, an online ONLY coaching service that advocates and promotes natural bodybuilding and drug free physique improvement. Timestamps 00:33 Aj Morris talks Longevity Muscle Magazine - are you subscribed yet? ;)01:47 Natural Bodybuilding Worldwide (what's good?!)04:41 Natural Pro British Champion Zena04:51 Natural Pro World Champion Ben Howard trains 3x per week 05:09 Brand awareness worldwide is the goal05:31 AJ becomes a show promoter with NBW & the UKDFBA06:25 Why did AJ choose the UKDFBA?08:45 AJ's first ever bodybuilding show 09:34 What's the BIG motivator for Natural Bodybuilding Worldwide?11:15 UKDFBA is non profit!12:06 Why there is nothing wrong with making a profit13:23 You must be a reputable pro to compete at the NBW International!16:23 WNBF Worlds (AJ's experience)17:29 WNBF Galaxy will be MASSIVE!17:39 WNBF Worlds needs this…19:30 The EPIC photo taken by AJ Morris himself19:55 This is a BIG issue at WNBF Worlds (AJ explains)25:18 The practical benefits of earning a profit 26:59 Natural Bodybuilding Worldwide Clothing! (Check it out!!)29:25 What the clothing really represents…29:35 The steroid epidemic in teenage bodybuilding30:19 Team 3DMJ, Nick Wright Bodybuilding, Matt Ogus!30:33 How AJ Morris discovered NATURAL Bodybuilding31:23 Why AJ Morris doesn't train with Los Vickers32:38 The key to being massively productive!34:42 “I'm in a constant battle…”38:03 Gary Vaynerchuk mentality 39:33 The motivation for what AJ Morris is building 41:22 AJ Morris' experience working with Jordan Peters 43:20 Getting shredded and competing in 202547:46 Winning WNBF Worlds, ANBF Elite Pro, NBW International 49:48 Why AJ Morris wants to compete with Ben Howard!52:34 AJ Morris talks about the podcast!54:48 The BIG episode where we talk training! Aj Morris on IG: https://www.instagram.com/ajmorris_/Aj Morris on YouTube: @AJMorrisFitness Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/NBW Events: https://events.naturalbbworldwide.com/Kenny on IG: https://www.instagram.com/kennyratatsidis/Longevity Muscle on IG: https://www.instagram.com/longevitymuscle/Longevity Muscle Podcast on IG: https://www.instagram.com/longevitymusclepodcast/Longevity Muscle Magazine on IG: https://www.instagram.com/longevitymusclemagazine/Subscribe To Longevity Muscle Magazine: https://substack.com/@longevitymuscleIntroducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch! Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome to episode 148 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Zebin Xu joining us! Timestamps: 00:42 Representing China at the WNBF Natural Pro World Championships01:25 Why Zebin Xu moved to the USA from China02:35 Why Zebin Xu didn't compete at WNBF Worlds in 202303:00 Becoming a Natural Pro Bodybuilder in 202203:56 Did Zebin Xu compete in the WNBF in China?04:20 Does Zebin Xu miss China?04:42 Competing as an amateur natural bodybuilder in the INBF05:29 Competing against Natural Pro Bodybuilder Eddie Saldana 06:42 What motivated Zebin Xu to compete in natural bodybuilding?07:54 The Golden Era of natural bodybuilding 08:12 Zebin Xu becomes WNBF Natural Pro Lightweight World Champion 09:20 Competing against Dirk Emmerich (Zebin's take)10:22 Genetics in natural bodybuilding 11:29 Nutrition to maintain maximum muscle fullness 14:33 Zebin Xu's famous Chinese bodybuilding coach 15:52 Dieting to get shredded for WNBF World Championships17:38 Bantamweight class vs. Lightweight class at WNBF Worlds18:42 How Zebin feels post WNBF Worlds (current weight)19:04 Gaining 20 pounds (how long did it take?)19:42 Training for maximum muscle growth leading up to WNBF Worlds21:07 The World Champion training split (training frequency explained)22:26 Training journal (tracking)23:07 Training body parts 2x per week during the cutting phase (why?)24:23 Cardio for fat loss (how did Zebin do it?)24:45 How low did Zebin's calories get?25:38 How much protein did Zebin eat for getting shredded?26:02 Protein shakes vs. Whole foods26:38 Zebin's 8 day training cycle 27:04 Responding better to less training frequency 28:27 rep ranges & recovery29:44 Zebin's current training (how it's evolved)30:24 How long do Zebin's training sessions last?30:47 Zebin's training split32:49 Training arms before legs (why?)33:38 Training calves on a separate day from legs 34:18 Body part specialization 35:58 recovery days from training 37:40 Training intensity (does Zebin train to failure?)38:47 rep ranges and training to failure40:12 recording your lifts (the pros and cons)42:32 Low reps during a fat loss phase (Zebin's take)44:27 How many exercises in a workout 44:37 How many hard sets per exercise?44:52 How many hard sets per body part?46:34 How to warm up for heavy training (Zebin explains)48:57 How many chest exercises in a workout? (Training frequency)51:34 Zebin Xu's natural bodybuilding competition plans 53:01 Competing in classic physique?53:58 You can get a good physique without steroids (Zebin explains)Thanks for listening! Please share and subscribe!Get in touch with Zebin:Follow Zebin on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramIntroducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch! Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Joining us on the Longevity Muscle podcast is Vicky McCann, a former WNBF, IFPA, PNBA & DFAC Pro. Vicky McCann shares her story, unfair politics and her time spent working with some of the greatest natural bodybuilders ever. This marks the beginning of Longevity Muscle's Women's Series. Enjoy!Chapters02:04 Vicky McCann's impact on the best naturals in the WORLD!03:19 Natural Pro Bodybuilding Champion03:46 WNBF History 05:39 Why Vicky almost quit bodybuilding 06:19 Women's natural bodybuilding06:46 Competing in the Cayman Islands07:09 The beginning of the end 15:56 The REAL reason Rob Hope retired17:19 All natural bodybuilders really want is…18:24 The DFAC's ethos 19:36 Going from WNBF to PNBA 22:22 Horrific drug testing protocol in bodybuilding 25:06 Why Vicky founded DFAC (Drug Free Athletes Coalition)27:32 Natural Pro World Champions 27:46 DFAC & BNBF (how it works, the affiliates, location and pro cards)31:44 The biggest event of natural bodybuilding 32:58 The path to becoming a DFAC pro33:24 The WNBF 34:19 Vicky McCann's job 34:38 Too many pro cards35:48 The TOP World Championships in natural bodybuilding38:16 Why David Kaye only competed at DFAC Worlds 39:54 Ben Tennessen, Rob Hope and the WNBF split 41:09 Ben Tennessen41:31 Drug testing 42:45 Natural bodybuilding is a BIG mess…43:51 Can natural bodybuilding be saved?44:21 Legends of natural bodybuilding46:09 Training with David Kaye 47:14 Goals to compete, retirement & LONGEVITY!48:60 Training for muscle growth & fat loss 48:26 Women's natural bodybuilding 50:13 Training to be the best in the world!51:11 DFAC Worlds 52:49 Bodybuilding's UNFAIR politics 57:25 Training split 59:05 Cardio 01:01:05 Strength when dieting01:01:48 How low did Vicky's calories get when dieting?01:02:49 Vicky McCann's top 501:06:55 Nigel Davis at the 1996 Worlds 01:07:48 David Goodin01:08:51 A message to the athletes Thanks for listening! Please share and subscribe!Get in touch with Vicky:Follow Vicky McCann on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipIntroducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch! Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome to episode 146 of the Longevity Muscle podcast! Today we have Steve Hall joining us for Part 3!Timestamps01:02 Steve Hall wins his pro card (2024 season recap)07:22 How much protein? 10:31 White potatoes during contest prep 12:24 Jeff Nippard's Kiwi's13:46 How Steve feels about 2024 WNBF Worlds16:32 Competing in the 170's vs. 160's19:29 WNBF Worlds Middleweights vs. Lightweights 22:03 Steve Hall the natural bodybuilding judge (how he got into it)24:17 Placing at 2024 WNBF Worlds 25:54 How to make WNBF Worlds more exclusive?27:31 Steve's experience competing in The Netherlands and Switzerland 28:35 WNBF Greece and Cyprus (new rules?)31:39 Competing in the PNBA vs. WNBF 33:14 Exposing PED users who get caught competing in natural shows36:55 The hardest pro show Steve has ever done!38:55 Steve Hall REVIVE STRONGER!40:06 How Steve feels since competing at WNBF Worlds41:09 Steve's training routine leading up to WNBF Worlds in 202444:22 Steve's trip to New York City45:48 Upper Lower 6 days per week (aches, pains and injuries)46:58 Eric Helms' training (how many sets per muscle group?)47:15 Jeff Albert's training frequency and low volume training47:39 Never forget this about training frequency…48:36 Training to be the best natural bodybuilder (the reality for most…)49:11 You can't just look at one training variable…49:34 Bodybuilding dogma by influencers50:47 Steve Hall's Push Pull Legs training split (here's why)55:57 You hit your natural limit? You can't recover from training?…57:17 Natty News Daily award and Steve's contest goals next season Thanks for listening! Please share and subscribe!Get in touch with Steve:Follow Steve Hall on InstagramSubscribe to Steve Hall on YoutubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipIntroducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch! Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome to episode 134 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Dirk Emmerich joining us! Timestamps00:55 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 202521:17 Training for bigger arms as an advanced lifter21:54 Training frequency for maximizing muscle growth22:44 A case for the asynchronous training split21:56 Dirk's thoughts on training 3 days in a row24:22 A lot of German bodybuilders are doing this with programming”24:39 Working with Alberto Nunez as an advanced pro natural bodybuilder26:32 Advanced training for arms27:52 Dirk's offseason plan for making muscle gains 28:41 Dirk's current weight relative to WNBF Worlds 202429:15 Dirk's goal weight this offseason29:34 back to back contest seasons31:06 A day in the life with a natural world champion bodybuilder33:27 If you're stressed out or overthinking things do this35:47 Why you need to stick to the program!36:00 The bodybuilding lifestyle (the reality)36:13 Nutrition of a natural world champion bodybuilder36:48 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 prep43:22 The importance of environment for bodybuilding success46:02 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 coaching56:55 Full body training (beginner vs. advanced)58:12 Lengthened partials and high protein diets 58:55 Coaching with DirkThanks for listening! Please share and subscribe!Get in touch with Dirk:Follow Dirk on InstagramSubscribe to Dirk on YoutubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipIntroducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch! Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to the Longevity Muscle Podcast! Today we have WNBF Professional Natural Bodybuilder Gary Amlinger joining us for part 2 - Leave No Stone Left Unturned. Gary is the 2022 WNBF Bodybuilding World Heavyweight Silver Medalist representing Team USA. He is a bodybuilding coach and trainer.00:53 Why Gary left New York and moved to Thailand09:16 The only natural bodybuilder to beat Gary Amlinger at WNBF Worlds09:37 Advanced set volume for muscle growth13:21 Gary Amlinger's mindset for high volume training13:49 Working with a Physiotherapist15:36 Why Gary feels he won silver and not gold at WNBF Worlds in 202221:00 Becoming a WNBF WORLD CHAMPION26:23 How long does Gary's training sessions last?26:03 Intensity of effort for muscle building26:56 Training to failure explained 28:47 Less sets at 90-100% effort vs. more sets at 80-90% effort30:59 How do you know if you're ACTUALLY growing muscle?32:36 De-loads (when, why, how?)34:42 Team 3DMJ 35:15 Lifestyle focused vs. Pro level natural bodybuilding37:26 Metabolic stress for hypertrophy?38:09 Scientific studies for pro level natural bodybuilders?40:31 The optimal training frequency for hypertrophy41:13 Why pro level natural bodybuilders have coaches (should you?)44:44 The resurgence of Mike Mentzer's low volume high-intensity training 50:46 What's the actual amount you need to maximize muscle growth?51:46 Gary Amlinger's advanced pro natural bodybuilding training program 53:54 Training to be the best in the world (what no one tells you)57:30 1 set to failure per exercise01:01:21 Progressive overload 01:07:30 What happens when people train with higher volume01:13:01 The importance of being 100% ALL IN!01:15:16 Making a transformation late in your naturally bodybuilding journey01:17:03 Natural genetic limit01:19:51 Many different things work, but what works best?01:21:54 Working in Thailand (what it's like)01:23:34 A day in the life with a top level pro natural bodybuilderThanks for listening! Share, follow and subscribe Get in touch with Gary:Follow Gary on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipIntroducing Longevity Muscle Apparel Line. Our first drop will be limited, so sign up to our subscriber list at longevitymuscle.store to be the first to know when we launch! Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to the Longevity Muscle Podcast! Joining us is this week is WNBF Pro Natural Bodybuilder & Worlds Middleweight Competitor Oscar Moscat. Oscar shares his advanced training approach leading up to 2024 WNBF World Championships, maximizing muscle gains at the advanced stages, competing with the best natural bodybuilders in the entire world and the unbelievable results that can be achieved as a 100% lifetime natural bodybuilder. This is an ultra rare episode - considering Oscar doesn't do many interviews - you won't want to miss!Timestamps01:00 Oscar Moscat vs. Babacar Niang 01:55 The truth about natural bodybuilding06:16 Oscar's bodybuilding philosophy 08:08 How did Oscar discover bodybuilding?11:10 Oscar Moscat vs. Doug Miller13:33 Oscar Moscat's Contest Training Routine 17:39 Does Oscar love lifting? (Experimental time)19:47 How long are Oscar's training sessions?20:34 Does Oscar train to failure?21:37 Progressive overload for a top level pro natural bodybuilder 23:52 High reps or low reps for Oscar?25:46 Why Oscar doesn't hold himself to a program27:13 Motivational speeches when training (the benefits)27:52 Oscar's career/day job29:33 The best time of day to train (for Oscar)30:07 Is Oscar competing at WNBF Worlds in 2025?30:20 The big lesson about competing in natural bodybuilding 31:01 Oscar's Height vs. Weight 31:30 What Oscar will aim to improve for next time 32:13 Frank Zane, conditioning vs. muscle mass33:48 The accusations 35:37 Oscar Moscat - Natty or not….38:07 The Legend Of Josh Hyaduck38:51 How Oscar felt about his WNBF Pro Worlds Debut 41:47 The Natural Phil Heath43:58 Recovery, cardio & nutrition for a top level pro natural bodybuilder47:57 Longevity Muscle Magazine49:07 Aches, injuries and chronic pain (Oscar's experience)50:05 How Oscar approaches recovery days 51:37 The main thing when it comes to training52:23 When Oscar made the majority of his gains (upper vs. lower body) 54:08 Advanced Gains - The Next Level (How Oscar Does It)55:02 Oscar's Secret…56:05 The truth about genetics for natural bodybuilding 58:16 Is Oscar offering coaching? (where you can learn more from Oscar)Get in touch with Oscar:Follow Oscar on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Sign up to be the first to know when we launch! longevitymuscle.store Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to the Longevity Muscle Podcast where we sit down with 7x INBA Natural Mr. Olympia Champion, 7x Natural Mr. Universe & 7x Natural Mr. Worlds, Ron Williams. To Watch 'The Home Gym Of Ron Williams (FULL TOUR)' on the Longevity Muscle YouTube Channel Click Here.Timestamps: 00:46 Winning In Life (Not Just Bodybuilding)01:59 From The Ghetto To Becoming A World Champion To The Olympics!03:02 Have you lost your competitive edge? What should you do?04:13 What It Was Like Getting Flown Out To The Paris 2024 Olympics05:43 What running track taught Ron about winning in life (The Man's Race)06:57 Why It's Not Always A Good Thing To Avoid Pain08:29 Life vs. Bodybuilding (How They Help Each other!)09:18 Ron Williams Asks Kenny A Question…11:01 Are you Doing All That You Really Can To Win?11:56 Training Yourself To Maximize What You Have 13:02 Don't Ask Why, Ask How…13:14 Becoming A 21x World Champion14:31 The Truth About Pain & Failure16:20 You Have To Start NOW!16:49 Self Talk Is So Important19:23 Soul Wounds, Scars (The Difference)24:26 Forgiveness Is The ACTUAL Key28:09 Visualization 31:28 Why You NEED To Set Goals 34:18 Why Fighting Is Necessary 35:58 The BIG Lesson Learned From Ron's First Marriage 36:57 How Ron Wins At 62 Years Old38:18 How Many Can Say This…39:13 Re-Program Your Mind & Body To WIN! Here's How You Can…42:00 The Real Reason Why Most Programs Fail43:47 How To Work With Ron 1 On 145:29 The BIGGEST Thing Ron Does Is…46:42 Learning To Trust48:13 Ron's AMAZING Home Gym (Exclusive - Inspiring Tour)55:00 Why You Need To Find Your Gift 57:38 Detoxify Your Life Get in touch with Ron :Follow Ron on InstagramRon's websiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipJoin Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to the Longevity Muscle Podcast! Today we have OCB/DFAC/PNBA Pro Natural Bodybuilder - Frank Gigante Joining us. 01:00 Natural Bodybuilding Podcast Features02:56 Training & Competing Since The 90's03:11 How Frank met Tom Kiatipis04:00 The MAJOR Natural Bodybuilding contests 05:57 DFAC World Finals06:12 Shevon Cunningham, David Kaye06:49 Where is Kenny from?09:04 The REAL point of competing 09:53 The ICONIC Mr. America Contest13:03 Battle Of The Gods13:46 OCB Yorton Cup15:26 Longevity Is Key!16:30 Frank's Coach17:57 Nutrition For Muscle (Year Round Strategy)19:05 Natural Bodybuilding At 51 Yrs Old 19:18 Writing For Natural Muscle Magazine20:40 Everyday Warrior (Be Successful)22:43 Frank Gigante's Training (The Evolution)23:47 Mike Mentzer & Dorian Yates Inspired24:15 Training 3-4 Days Per Week24:49 Pushing Limits (What It Really Means)25:04 A Lot Of Bodybuilders Do This…26:34 Why High-Intensity Training?26:39 Bodybuilding Science Is Saying This… 27:32 High-Intensity Training For Natural Bodybuilders (Consider This!)29:27 Training To Build Muscle At 51 Years Old! (How That Looks)31:25 The Hidden Benefits Of Cycling Rep Ranges + Progression 32:47 A Sample Week (Frank's Routine)34:29 Training Frequency Depends On THIS!37:35 Learning From Dorian Yates (Make It Yours!)38:33 How Many Hard Sets Per Body Part Per Week?39:12 Making Gains With Super Abbreviated Training (Here's How)39:40 Volume + Intensity Relationship For Naturals (What We Can Learn)42:12 How A Pro Natural Bodybuilder Eats For Gains44:06 Is Frank Making Gains At 51 Years Old?45:03 How Do You Know If You're Training Too Much? (Recovery Is Key)47:14 Where Frank Learned How To Eat & Train47:33 Why Frank Avoids Flat Bench Press48:27 Making Progress Depends On This49:42 What's Next For Frank?Thanks for listening! Please share and subscribe!Get in touch with Frank:Follow Frank on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipJoin Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to the Longevity Muscle Podcast! Today we have Eric Helms from 3D Muscle Journey returning on the show for a part 4 for an exclusive - uncensored - conversation!Timestamp(00:00) Intro(00:53) The Top Natural Bodybuilding World Champions Exposed!(03:11) The best way we can grow natural bodybuilding(07:19) The IFBB vs. IFBB Pro League (Why It Matters For Naturals)(12:40) What's truly required for drug free bodybuilding to grow?(29:38) Natural Bodybuilding Is MORE Inspiring than enhanced (Here's why)(31:21) Is Bodybuilding a Sport?(40:02) The people who run the Olympics are...(44:19) Does Eric believe Bodybuilding can make it to the Olympics?(52:11) The Hard Truth About Natural Bodybuilding(57:52) YouTube Influencers On Your Bodybuilding Journey (BE CAREFUL)(01:03:22) The Fitness Influence Dark Side EXPOSED(01:16:28) It's Not The Last Time (01:18:38) OutroThanks for listening! Please share and subscribe!Get in touch with Eric:Follow Eric on InstagramFollow Team 3dmj on InstagramSubscribe to Team 3dmj on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipJoin Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Joining us on the Longevity Muscle podcast is Natural Pro Bodybuilder, INBF World Champion & WNBF Pro International Winner Stuart McCulloch.Timestamps: (00:00) David Kaye & Dean Garratt(01:22) Mike Mentzer's HIT & Dorian Yates' Blood & Guts(02:30) Stuarts experience with Heavy Duty Training (04:46) Nutrition's role in muscle growth(05:38) How do you really know if you gained muscle?(08:50) What did Stuart's training look like leading up to WNBF Worlds?(09:50) Stuart's HIT sample routine(11:59) 3-4 working sets PER WEEK(12:25) Training 3-4 days per week (the workout split)(13:11) Progression for muscle growth explained(13:55) High-Intensity Training (rep ranges)(15:12) High Intensity Techniques (which ones?)(17:28) When did Stuart stop HIT and why?(18:50) Stuart's training NOW as a pro(19:48) Does Stuart train to failure now?(20:26) Training frequency & volume explained(21:56) Priority training is a major key as a pro natural bodybuilder(22:18) Can you grow muscle after 30 years of training?(22:51) Stuarts current training split(23:16) The keys to priority training(24:20) Low reps vs high reps (recovery impact)(25:17) Rest days and not following a 7 day cycle (no rigid rules)(27:08) Stuarts goal at 46 years old(29:39) Does Stuart believe he can win WNBF Worlds?(32:35) The Dark Side of Competitive Natural Bodybuilding (winning)(35:38) The BIG lesson learned (38:15) Stuart's current rep range at 46 years old (38:42) Stuart's nutritional approach as a pro (offseason)(40:18) Robert Feesey & Dean Garratt(41:49) How much of calorie surplus is needed to grow muscle as an advanced lifter?(43:25) Stuart's nutritional approach as a pro (contest prep)(45:22) Why Stuart DOESN'T track macros to the gram when competing(46:36) Stuart's supplement stack(47:12) How does it feel to be completely shredded?(48:55) The MAIN Goal (49:59) Where you can learn more from Stuart (50:52) OutroThanks for listening! Please share and subscribe!Get in touch with Stuart:Follow Stuart on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipJoin Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Joining us on the Longevity Muscle podcast is with Dwayne Broadway, a former Teenage Mr. America Winner and WNBF Mr. Universe Winner. Dwayne Broadway (67 years old!) shares his story including a breakdown of his most memorable natural bodybuilding contests. Enjoy!Timestamps:(01:10) Dwayne turns 67!(02:02) The secret for having high energy past age 60(03:04) Mike Mentzer's High-Intensity Training (04:16) The exact 3 way split revealed(05:48) Why train 3 days per week?(07:00) AM workouts (a sample morning routine)(09:02) Is Dwayne a family man?(9:54) Was Mike Mentzer a big influence on Dwayne?(11:36) The MOTIVATION for Natural Bodybuilding(14:09) Dwayne's most memorable contest (Why High Reps? The EPIPHANY)(16:00) Why 3 days per week? (A case for training less)(17:46) Lower body workout explained(21:45) The ideal workout schedule(25:49) Why exercise order matters (32:04) Upper body workout (A) explained(36:44) Exercise execution (control is key!)(38:43) How many hard sets per exercise?(39:13) Drop sets explained(39:32) Machines vs. Dumbbells (What does Dwayne prefer?)(41:33) Upper Body Workout (B) Explained(45:05) Staying in tip top shape at age 67 (Reveals his physique live!)(49:22) Recuperation is the key to Longevity(51:05) Dwayne's Ideal schedule if he could (55:26) The Legend Dwayne Broadway (Beyond the Universe)(01:07:57) Where you can learn more!Thanks for listening! Please share and subscribe!Get in touch with Dwayne:Follow Dwayne on InstagramFollow Dwayne on FacebookGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on InstagramFollow Longevity Muscle Podcast on InstagramFollow Longevity Muscle Magazine on InstagramFollow Longevity Muscle on FacebookSubscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipJoin Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support Longevity Muscle on Patreon Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Joining us on the Longevity Muscle podcast for a part 3, is Mr. Natural Canada, OCB/IFPA/WNBF Pro Natural Bodybuilder, Tom Kiatipis. Tom has been training since the 90's and earned his pro card with the IFPA. He placed top 5 at the 2012 OCB Yorton Cup alongside Natural Bodybuilding Legend Philip Ricardo Jr, Moji Oluwa, Cleveland Thomas and Paul Iatomasi!Join Longevity Muscle's YouTube Premium Membership where you can watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - and 100% ad free!)Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine (written articles with the top natural bodybuilders in the world - topics around training, nutrition, mindset, lifestyle and competing - monthly Q&A's and more!)Support Longevity Muscle on Patreon and we will give you a special thank you shout out on the Longevity Muscle Podcast!Timestamps:(00:11) Intro(01:30) How's it going (Tom and Kenny re-unite)(02:28) An update from Tom Kiatipis (06:08) The longevity mindset you NEED(06:58) How to thrive into your 50's, Natural Bodybuilding, Competing(08:04) Contest shape vs off-season shape (The TRUTH)(10:20) Competing for the Yorton Cup(10:48) One of the best natural bodybuilders ever(11:54) Shevon Cunningham vs. Brian Whitacre (Yorton Cup 2015)(15:21) What's the point of competing in natural bodybuilding?(18:21) Why Tom Kiatipis stopped competing only to return again...(20:16) High volume training vs. high intensity training (Tom's process)(21:41) Tom Kiatipis reveals his current training routine(23:20) Recovery is the key to muscle growth (more is not better!)(27:39) Tom's nutritional philosophy (bulking not advised)(31:28) Energy expenditure, Matt Kiatipis, high performance growth (33:55) Why 2x per week full body workouts?(42:16) The wisdom of Tom Kiatipis (44;29) Longevity Muscle Podcast (The Guest's)(45:36) YouTube comments (The Trolls)(46:45) The future of the Longevity Muscle Podcast(49:20) How would Tom stack up against today's natural bodybuilders(50:21) Longevity = THIS!(50:48) Building muscle over the age of 50(54:29) The truth about recovery for muscle growth (01:00:01) Moving to Greece(01:02:39) Keep the promise you make to yourself (daily wins)(01:04:56) Where you can learn more from Tom (01:07:30) OutroThanks for listening! Please share and subscribe!Get in touch with Tom:Follow Grow With Us Because Without YOU This Wouldn't Be Possible!Join our Longevity Muscle YouTube Membership Subscribe to Longevity Muscle MagazineSupport Longevity Muscle on Patreon Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support Longevity Muscle on Patreon Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world
Welcome back to the Longevity Muscle Podcast where we are joined by Alex Leonidas aka AlphaDestiny for a part 3! If you missed part 1 and 2, highly recommend you listen to that first! Alex is a natural bodybuilder, strength athlete, coach and YouTuber!Join Longevity Muscle's YouTube Premium Membership where you can watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - and 100% ad free!) Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine (written articles with the top natural bodybuilders in the world - topics around training, nutrition, mindset, lifestyle and competing - monthly Q&A's and more!)Support Longevity Muscle on Patreon and we will give you a special thank you shout out on the Longevity Muscle Podcast!Timestamps:(00:11) Intro (03:26) Update from Alex Leonidas(10:28) Is Alex Leonidas a full time YouTuber?(13:13) How did Alex's recent contest prep/fat loss phase go?(14:31) Why does Alex choses to be vegan? (plant based diet explored)(24:23) Did Alex lose strength on his cut?(30:08) Does Alex miss eating meat?(40:27) A day in the life (Alex shares his ideal diet)(46:50) The best time of day to train... for Alex!(53:37) Alex's experience with high reps, low reps and fatigue(59:26) Lengthened biased work (pros and cons)(01:07:25) The benefits of Keiser equipment and bands (when and why) (01:09:26) Alex Leonidas shares his current training routine (01:12:47) Does Alex Leonidas experience DOMS as an experienced lifter?(01:18:20) Full Body workouts (this is why)(01:30:33) Training hard 5-6 days per week (the caveat?)(01:36:54) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Alex:Follow Alex on InstagramSubscribe to Alex on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle Podcast on Instagram Follow Longevity Muscle Magazine on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin our Longevity Muscle YouTube MembershipGrow With Us Because Without YOU This Wouldn't Be Possible!Join our Longevity Muscle YouTube Membership Subscribe to Longevity Muscle MagazineSupport Longevity Muscle on PatreonSupport the show
Welcome to episode 135 of the Longevity Muscle podcast! Today we have WNBF/OCB/NMA Pro Natural Bodybuilder, Podcaster and Founder of Natty News Daily, Leroy Rollins joining us!Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!(00:11) Intro(01:40) Update from Leroy(02:15) Show day, 4:00am wake up calls(03:00) What's Leroys full time job(07:06) CORE Supplement sponsorship(07:40) How Natty News Daily came to life(12:10) Tagging Natty News Daily on IG(14:41) Leroy's incredible pro card season(15:31) What's next for Leroy?(18:17) When will Leroy start contest prep?(21:09) How long has Leroy been training?(22:25) Leroy's height and offseason weight(26:30) Standing for long hours(27:45) What's the ultimate goal? Why does Leroy compete?(30:20) Does Leroy believe he can become a WNBF World Champion?(34:27) The social media era(35:00) Being coached by Cliff Wilson(37:03) 30 rep sets (why?)(43:20) High rep benefits (execution)(44:35) How long has it been? (Training by Cliff Wilson(47:12) Practical applications to rep ranges(49:18) What rep range is practically “best”?(50:10) Getting better results (how?)(52:45) Shout out to Alberto Nunez and Marshall Johnson(53:52) Leroy's training frequency (how has it changes?)(55:51) Getting help from others in the industry(56:48) Time flys(58:01) Why 5 days per week training(59:00) What time does Leroy start his day?(59:39) Outskirts of Ontario (the beauty)(59:47) What time does Leroy train?(01:00:51) Why Leroy hates training later in the day(01:02:09) What time does Leroy go to sleep?(01:03:25) Leroy's daily routine (a sample)(01:05:51) Sipping on Gatorade during the workout (why?)(01:06:00) Should you train fasted?(01:07:49) A good sign you may respond well to fasted training(01:08:29) Sipping on EAA's during the workout (fasted training)(01:08:45) Leroy's current training split(01:10:54) Where you can learn more + outroThanks for listening! Please share and subscribe!Get in touch with Dirk:Follow Leroy on InstagramFollow Natty News Daily on InstagramSubscribe to Natty News Daily on YoutubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.comSupport the show
Welcome to episode 134 of the Longevity Muscle podcast! Today we have WNBF Pro Natural Bodybuilder and Pro Lightweight World Champion Dirk Emmerich joining us!Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro(01:35) Living In Bangkok(08:27) What shows is Dirk prepping for?(10:34) Recovery in your 20's(13:00) Brian Whitacre winning the overall (Dirk's biggest goal)(14:03) Dirk's experience working with Alberto Nunez(15:52) Dirk's current training program(17:30) Recovery in Thailand vs. Germany (18:46) How frequently is Dirk training?(20:23) Exercise selection(22:39) Recovery days(26:42) Exercise execution (example)(36:05) Dirk's experience with Parkour(39:44) The relationship between exercise selection and execution (42:28) Myoreps (How Dirk does it)(45:24) Intra-workout carbohydrates(47:15) Training to failure (51:16) Short end vs. Lengthened end (55:32) DOMS (Dirk's experience)(56:25) Volume (How many hard sets per week?)(01:01:49) How does Dirk feel at 6 weeks out?(01:02:49) Dirk Emmerich and Gary Amlinger start a podcast(01:05:06) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Dirk:Follow Dirk on InstagramSubscribe to Dirk on Youtube Get in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.com For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Welcome to episode 133 of the Longevity Muscle podcast! Today we have Jeff Alberts from 3D Muscle Journey joining us for our quarterly subscriber Q&A. Jeff is a Pro Natural Bodybuilder who fell in love with lifting back in 1986. He entered his first competition in 1993 and over the span of 3 decades he's competed in numerous shows. His track record speaks for itself winning 2 pro cards, 16 class titles, 26 top 3 finishes, and winning the 2014 IFPA Pro International. As a coach with 3DMJ, Jeff has worked with over 400+ athletes since 3DMJ's inception, assisting them to reach a higher level.Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro(01:07) Iphone headphones (the issue)(02:08) Olympics 2024(03:12) Update from Jeff(04:17) Where is 3DMJ based?(04:42) Brad competes in 2024(06:31) Competing after age 50(08:00) How's Jeff's training been? (training, body, competing)(12:24) Mentality shift, HIT and the importance of auto-regulating training(17:14) Does Jeff enjoy his training?(18:14) Heat wave in California (18:35) Deadlifts and alternating exercises (21:18) Good vs. Bad exercises (23:51) Armchair quarterbacks (25:42) Jeff's nutrition, supplementation and macro regimen (how has it changed?)(32:56) Jeff's favourite cereal (34:19) What Jeff has in his home gym(36:48) Pros and cons of dumbbell pressing(39:28) Jeff's training principles(40:45) The enjoyment for problem solving (41:50) Cut or lean bulk to try to recomp?(46:28) Less aches and pains with less load, high reps vs. High load low reps?(47:47) Jeff's experience with pre-exhaust techniques(52:19) In a cut is cardio essential if you're already in a deficit from dieting?(56:04) Protein intake when dieting(58:41) Jeff's experience with DOMS (should you train when sore?)(01:08:49) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Jeff and 3DMJ:Follow Jeff on InstagramFollow Team 3DMJ on InstagramSubscribe to 3DMJ on Youtube Check out the 3DMJ WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Welcome back to the Longevity Muscle Podcast! Today we are joined by 6x Natural Pro British Champion and 3 x DFAC Pro Overall World Champion David Kaye!Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps:(00:11) Intro (01:02) Update from David (02:20) Starting at the bottom again (03:51) Winning Worlds, retirement and the differences in Europe vs America(14:30 Ego and why people actually compete... (17:70) Who David considers to be the GOAT in natural bodybuilding (23:30) Nathan Williams and Babacar Niang (26:20) Ultimately it all boils down to this...(29:06) Doug Miller (33:35) What motivates David to train?(37:41) How often does David train currently?(38:32) Dean Garratt and dealing train with overuse injuries, aches and pains(48:24) How to know when to back off versus continue to push hard?(50:28) How often is David working around aches, pains and niggles?(01:00:33) Who came second to David at the DFAC Worlds?(01:07:37) How far is David from stage weight currently?(01:11:06) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with David:Follow David on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Welcome back to the Longevity Muscle Podcast! Today we have 2x British Champion, Musclemania World Champion & Lifetime Pro Natural Bodybuilder Tony Montalbano. Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps:(00:11) Intro(00:45) Tony's biggest inspiration (Rocky Balboa)(02:29) The transition from gym owner to actor (but why?)(06:15) How old was Tony when he first competed (and why?)(11:17) How old was Tony when he retired from competition?(12:00) Lifetime natural status (who else?)(13:30) Tony's stage weight vs. offseason weight(15:34) The ideal offseason weight for Tony(18:06) Tony's ex wife (were the methods too extreme?)(19:54) Is acting full time for Tony?(20:47) Will Tony ever compete again?(26:01) Politics in natural bodybuilding and why Tony stopped training (31:28) Exercises Tony is looking to progress towards (and why)(33:22) Why Tony doesn't train legs anymore (all or nothing)(34:39) Lessons learned from training?(35:57) Tony's training leading up to his peak physique (38:32) Tony's version of MAX-OT(39:54) The advantages of pre-exhaust (when and for whom?)(42:01) Training frequency (44:02) How frequently did Tony change his training?(44:50) Aches and pains during Tony's competitive years(45:39) Mike Mentzer's HIT(45:57) The "Most" productive routine(47:30) Tony's favourite training program(48:16) Rep ranges for compound vs. isolation (52:12) What exercises did Tony have to avoid because of his shoulder(s)(52:52) Training to failure (53:38) MAX-OT vs. Mike Mentzer's HIT(55:02) Brooks Kubik's Dinosaur Training(55:46) Tony reads out some of his training & nutrition journals!(01:02:36) When you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Ian:Follow Tony on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.com For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Welcome back to the Longevity Muscle Podcast! Today we have 3x Lightweight British Champion, UIBBN World Champion, INB Winner, WNBF World's Contender & Lifetime Pro Natural Bodybuilder Dean Garratt. Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps:(00:11) Intro(00:55) How long Dean trained before competing (contest history breakdown)(14:51) How Dean met Ian Duckett(17:41) Dean's current training philosophy(23:46) How Dean's training changed for muscle growth(26:19) Dean's High Intensity Training experiment(33:54) Dean's volume, frequency and rest periods for muscle gain(38:31) Dean's take on training to failure(43:47) What does Dean do for a living?(44:50) More on training to failure(48:44) Dean's exercise execution explained(51:24) Dean's Upper Lower training system during his peak(58:14) Dean's current training regime at 54 years old (explained in detail(01:30:52) Outro Thanks for listening! Please share and subscribe!Get in touch with Ian:Follow Dean on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.com For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Welcome back to the Longevity Muscle Podcast! Today we have the 2007 UIBBN Bantamweight World Champion joining us for a part 2, Ian Duckett! Ian won the British Europe Pro Am Worlds 2x. He also placed 2nd at WNBF Worlds in the lightweight division and 3rd in the masters division. In total Ian competed in a total of 82 shows to date. He has also competed in powerlfiting. He is the founder of bodyindesign, author of OLD BUT STRONG, is a personal trainer, and professional natural bodybuilder!Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps:(00:11) Intro(01:07) How many clients does Ian currently train?(03:16) Does Ian train from home?(05:17) What time of day does Ian train and why?(16:32) Ian's training schedule (26:30) What inspired Ian's current training?(32:48) The workouts explained(37:37) Ian's training experiment (who is it for?)(41:24) Revamping a custom training routine(43:25) Overtraining and evolving your training as you get older (47:15) Choosing an approach that makes you happy (50:02) Will Ian ever go back to HIT?(50:34) What lead to burn out?(54:45) Inspired by Serge Nubret (59:45) Context specific (Stay in your lane!)(01:02:21) Ian's workout explained in more detail(01:10:34) You have to enjoy it!(01:10:49) Why Serge Nubret?(01:12:57) Danny Padilla workout split(01:14:11) The chosen four(01:15:08) OutroThanks for listening! Please share and subscribe!Get in touch with Ian:Follow Ian on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.com For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Welcome back to the Longevity Muscle Podcast! Today we have Mr. Brock Waugh joining us for a Part 2! Brock is an Australian bodybuilder, co founder and co owner of More Than Muscle. Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps:(00:11) Intro(00:47) Update from Brock(02:39) Brock and Joel's Natural Bodybuilding Documentary (06:40) Why Brock doesn't train with Joel(09:39) More Than Muscle Clothing Line(11:40) Brock's training leading up to his contest (14:44) How long Brock's diet lasted(17:33) Brock's weight at the start vs. end of his diet(19:20) Hunger during a diet(20:03) Brock's peak condition (20:55) Weight classes in natural bodybuilding (21:22) Competing in the ICN(21:37) How lean does Brock get(22:39) Who does Brock's diet?(23:36) Does Brock track his macros?(26:50) Sugar addictions(28:45) Does Brock experience cravings?(30:06) Mindset, sacrifices and not giving into cravings(31:48) More on Brock's training split(32:51) Training 2x per day(34:27) Brock's having a baby(35:45) Will Brock change his training during fatherhood?(37:41) Surrounding yourself with the right people (38:26) Joel's training during fatherhood(40:18) Kevin Levrone training layoffs and more(41:48) Growing into a competition as a natural bodybuilder (43:20) More on Brock's training split (45:01) The physiques in the Silver Era and Golden Era(46:41) Brock's reasoning for drops sets and supersets (46:56) Why Brock changed the exercises (47:54) Training based on “feel” and performing sets to failure(54:20) Will we offer print for Longevity Muscle Magazine?(56:06) OutroThanks for listening! Please share and subscribe!Get in touch with Brock:Follow Brock on InstagramSubscribe to More Than Muscle on YoutubeBrock and Joel's Natural Bodybuilding Documentary Get in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Today on the Longevity Muscle podcast, we have Philip Ricardo Jr joining us for Part 3! Check out Part 1 & 2, if you haven't already!Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro (00:46) Update from Philip(01:49) Philip's natural bodybuilding retirement...(08:51) Philip's involvement in the INBA/PNBA(12:47) A Natural Bodybuilding Announcement(14:40) How's Philip's current training?(19:40) Training with Marshall Johnson (20:40) Training with clients vs. training alone(22:26) Training Frequency now vs. then(24:14) Intensity of effort now vs. then (31:45) What it was like training 4 days per week(34:22) Mindset and adaptation (40:32) Why it's better to prioritize for longevity(44:46) Wisdom, skills & learning (46:00) Where you can learn more from Philip + OutroGet in touch with Philip:Follow Philip on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com For full access to the magazine subscribe to longevitymuscle.substack.comSupport the Show.
Today on the Longevity Muscle Podcast, is 3x British Champion & 2x European Champion Paul Roberts. Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro (00:43) Update from Paul (01:09) Paul's competitive history(03:42) Training 2x per week for 5 years (how & why?)(24:44) Paul's experience dealing with burn out(28:55) What's Paul's training like now?(32:12) How does Paul view progression currently?(38:56) Paul's contest history in more detail(49:32) Why MAX OT?(55:16) How tall is Paul and what is his contest and offseason weight(57:04) Why Paul stays closer to contest weight(59:16) How much protein does Paul consume and why?(01:04:52) What time of the day does Paul prefer to train?(01:08:24) Paul's experience training in a fasted state (01:11:52) Where you can learn more from Paul + outroGet in touch with Paul:Follow Paul on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com For full access to the magazine subscribe to longevitymuscle.substack.comSupport the show
Today on the Longevity Muscle Podcast, is a very special guest. Someone who has been on the podcast before and has inspired me from the very beginning of my bodybuilding journey. We are joined by none other than Alberto Nunez of 3D Muscle Journey. Since the time Alberto was last on the podcast he won the prestigious WNBF Mr Universe title. Outside of being a natural bodybuilding pro, Alberto is a bodybuilding coach and educator.Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (01:02) Living in Holland vs. Toronto vs. Colorado (04:48) The influence that weather can have on motivation (why?!) (05:26) How is life for Alberto with a newborn? (09:00) Ryan Doris & not following a 7 day cycle (Alberto's reasons) (11:07) Consistency with training with high life stress (what can you do?) (14:14) The pursuit of optimal (15:35) Why do we self sabotage? (18:20) Alberto training app (program hoppers anonymous) (20:04) The importance of ‘buy in' (26:36) Working with Team 3DMJ (29:02) Alberto's mindset and training during his Mr Universe win vs. now (34:04) Competing against Rob Peacock (The Result!) (36:06) Lightweight vs. Heavyweight… does it even matter? (36:20) When Alberto was coached by Layne Norton (37:25) The importance of symmetry in natural bodybuilding (41:53) Alberto's top 5 (45:44) Jim Cordova comeback? (46:22) Jeff Rodrigues… where did he go? (49:36) Drugs in natural bodybuilding… not as much as you think? (51:25) Your training age matter, here's why! (52:50) Alberto's current training routine (his why) (58:50) learning from the ones who've paved the way (59:29) Alberto's Mr Universe Training Routine (01:03:57) Why do bodybuilders add more during contest prep? (01:06:47) Training 3 days per week (Do you need as much as you think?) (01:10:01) What's next for Alberto? (01:14:21) Where you can learn more from Alberto + OutroGet in touch with Alberto :Follow Alberto on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.comSupport the show
Welcome back to the Longevity Muscle Podcast where we sit down with WNBF Professional Natural Bodybuilder, British Champion & UIBBN World Champion, Matt Argall.Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro(00;37) Ben Howard(00:57) Matt's most memorable contest wins(04:31) UIBBN World Championships (07:04) Competing & WNBF Worlds with Shevon Cunningham & Brian Whitacre(13:24) Has Matt competed since WNBF Worlds?(15:26) Why did Matt start competing in natural bodybuilding?(17:02) The mindset shift from offseason to contest season (motivation)(19:11) What motivates Matt to train and compete at 45 years old(22:47) Drawing inspiration from the Silver era & Golden era(22:43) Steve Reeves & Natural Bodybuilding(26:53) Pros and cons of putting a limit on yourself (is ignorance bliss?)(30:33) How Matt met Ben Howard(31:25) Matt's training leading up to the World Championships(35:38) Matt's approach to pyramid sets (39:58) Matt's experience with higher rep training (42:58) Leaving reps in the tank (44:55) Never sacrifice quality rep(45:23) Matt's old 3 day routine he did for 20 years! (47:55) Matt's current 4 day routine (50:15) Why Matt follows a strict 7 day cycle (51:31) How many hard sets per exercise during the 3 day routine?(55:15) more volume lead to more gains after 20 years of training (57:23) Mindset and why Matt changed his training after 20 years (58:12) Is it time to adjust your training?(01:00:19) What's next for Matt?(01:02:44) Progression is more than just how much weight your lifting(01:04:21) 4 sets of 10… Matt's why (01:06:09) Where you can learn more from Matt + OutroGet in touch with Matt :Follow Matt on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.comSupport the show
Welcome back to the Longevity Muscle Podcast where we sit down with the a real pioneer in the sport of natural bodybuilding. He was a trailblazer in the INBA in the late 90s. Ron Williams! Ron is a 7x INBA Natural Mr. Olympia Champion, 7x Natural Mr. Universe & 7x Natural Mr. Worlds. NEW! Subscribe to Longevity Muscle on Substack for exclusive access to Longevity Muscle Magazine. Support the show and receive additional benefits like written articles, monthly Q&A's and more!Timestamps: (00:11) Intro(01:18) Who won the natural Olympia back in the 1990's early 2000's?(07:15) Ron talks about his 7 Natural Olympia titles (09:46) Ron's current coaching business(12:47) Why did Ron compete?(14:50) One of the greatest bodybuilders Ron has ever competed against(20:17) What was Ron's main goal?(22:21) Faith, Family, Fitness, Finances(24:53) What made Ron transition from personal training to life coaching?(27:06) Ron's book ‘Faith & Fatloss(28:20) Ron's talks about the evolution of his training (48:05) How Ron included outdoor training into his program (sample routine included)(51:56) How often did Ron train when he competed?(55:02) Did Ron have periods of traditional “bulking”?(59:26) What age was Ron when he retired from competing?(01:01:26) Ron's preferred training split(01:05:05) How Ron trains at 62(01:08:38) Ron's experience with a 40 day water fast (01:15:25) Ron's home gym set up (01:15:56) Training frequency at 62 (post 40 day water fast) (01:18:13) Ron's strength at 62 vs. 40s-50's(01:19:47) Follow up episode (01:20:13) Where you can learn more from Ron (01:20:30) The story behind Ron's exercise equipment (01:22:40) Ron talks about black history month (01:25:00) OutroGet in touch with Ron :Follow Ron on InstagramRon's website Get in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube For full access to the magazine subscribe to longevitymuscle.substack.comSupport the show
Welcome back to the Longevity Muscle Podcast where we sit down with the 2023 WNBF Middleweight World Champion Benjamin SchusterHelp support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to BECOME A MEMBER!Timestamps: (00:11) Intro(00:57) The Next Generation(02:37) Benjamin's first contest season(03:12) Winning the 2023 WNBF Worlds Middleweight title at 21 years old!(04:31) Benjamin's thoughts on the overall title(05:55) When did Benjamin first discover natural bodybuilding?(06:41) Benjamin's earliest inspirations in natural bodybuilding(11:00) What is Benjamin studying currently?(11:15) What is Benjamin's goals in natural bodybuilding?(12:58) Studying, working and balancing bodybuilding(14:35) Offseason vs. contest weight competing at WNBF Worlds(18:22) Top end body weight in the offseason (20:42) Benjamin's current off-season training plan(23:13) The body parts Benjamin is aiming to improve this off-season(29:17) Fatigue considerations (31:08) Why Benjamin stays strict to a 2 on 1 off schedule (33:28) The “sweet spot” (How many exercises and hard sets?)(38:12) Rest periods between sets(38:58) Why top sets (41:14) Rep ranges (43:00) Going off feel vs. sticking to the program(43:27) Does Benjamin prefer a specific rep range (46:28) Training to failure (47:50) How many sets to failure per exercise?(49:10) Progression(50:42) Does Benjamin train by himself?(51:31) Has Benjamin ever been to Holland?(53:27) Does Benjamin have any injuries, aches and pains? (01:05:31) Where you can learn more from Benjamin + OutroGet in touch with Benjamin:Follow Benjamin on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast for a part 2 with lifetime natural bodybuilder and the one and only 12x British Champion, Robert Feesey. If you haven't tuned into part 1, highly recommend you do that first as this is a continuation. Enjoy!Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to BECOME A MEMBER!Timestamps:(00:11) Intro(00:40) Robert's biggest inspiration for training(03:43) Robert shares a personal story about Dorian Yates(06:19) Reps increasing from set to set (Possibilities for why that is)(08:30) How Robert approached his training when he competed(14:07) Robert's most productive rep range(20:42) Loving the idea of training (22:05) What football club does Robert support?(23:43) What did/does Robert do for a living?(24:25) Become a Longevity Muscle VIP Member (25:19) Choosing a career that fulfills you…(27:04) Is there anything Robert would have changed?(27:52) Does Robert have any regrets?(28:38) Why didn't Robert compete at WNBF Worlds?(38:30) Did Robert have a coach and where did he learn how to diet?(40:05) Did Robert track calories or do cardio when prepping for contest?(41:44) How is Robert's motivation at 62 years old?(43:21) Robert's concluding remarks(46:00) Where you can learn more from Robert + OutroGet in touch with Robert:Follow Robert on FacebookGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast! Joining us today is lifetime natural bodybuilder and the one and only 12x British Champion, Robert FeeseyTimestamps:(00:11) Intro(00:34) Robert's competitive history(08:20) Why Robert competed in open bodybuilding as a lifetime natural(14:10) How Robert feels about pro cards(17:11) Roberts current training set up at 62 years old(24:50) Why mid range partial repetitions(25:25) Why Robert doesn't have IG(26:58) Transitioning from ANB to the NPA (natural for life)(28:39) Drug Free vs. Natural Bodybuilding (Robert's take)(30:26) Become A Longevity Muscle VIP Member(35:01) Staying leaner during the “offseason” (Robert's 3 stages)(41:50) How far is Robert from being stage ready currently?(43:02) Why Robert doesn't train with weights and why he uses bands(45:08) Why 6 days per week training(51:52) Why Robert didn't train in the extreme ends of the range of motion(54:00) The importance of control and considering all variables!(57:49) Where you can learn more from Robert + OutroHelp support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to BECOME A MEMBER!Timestamps:(00:11) Intro(00:55) Exercise Selection For The ELITE?!(11:05) Training Frequency and the effects it has on injury (16:28) John Heart's training routine at 59 years old(25:42) Why John moved to Texas from California (30:56) John Heart explains the High Intensity Training Principles (38:45) Why John trains 3x per week currently?(45:46) Did John feel he needed more training when he was competing?(54:15) How far away is John Heart from his all time best physique?(01:07:31) Where you can learn more from John + OutroGet in touch with Robert:Follow Robert on FacebookGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast! Joining us today for a part 2 is the one and only John Heart! John won the iconic Mr America title at the age of 48 making him the oldest Mr America winner of all time to date. John also won the Natural Mr Universe and earned professional status with the WNBF.Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to BECOME A MEMBER!Timestamps:(00:11) Intro(00:55) Exercise Selection For The ELITE?!(11:05) Training Frequency and the effects it has on injury (16:28) John Heart's training routine at 59 years old(25:42) Why John moved to Texas from California (30:56) John Heart explains the High Intensity Training Principles (38:45) Why John trains 3x per week currently?(45:46) Did John feel he needed more training when he was competing?(54:15) How far away is John Heart from his all time best physique?(01:07:31) Where you can learn more from John + OutroGet in touch with John:Follow John on InstagramSubscribe to John Heart on Youtube Check out John's WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast! Joining us today is the one and only John Heart! John won the iconic Mr America title at the age of 48 making him the oldest Mr America winner of all time to date. John also won the Natural Mr Universe and earned professional status with the WNBF.Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:11) Intro(01:12) The oldest Mr America winner of all time(01:53) John's opinion of the WNBF(06:04) The not so good side of competitive bodybuilding(15:15) Why the Mr America?(21:22) John's experience competing at WNBF Worlds(26:39) Richard Gozdecki 3x WNBF World Champion(31:08) John Heart's YouTube channel & courses coming soon!(33:26) John's Mike Mentzer collection!(39;18) John's relationship with Markus Reinhardt(43:37) Any regrets for not doing the Mike Mentzer videos?(48:41) Why John doesn't have any photos and videos from the 90s(52:54) How did John Meet Mike and why did he reach out to him in the 90s?(58:22) The year of High Intensity Training (01:01:11) The training system John used prior to Mike Mentzer & how it evolved (01:11:48) John's most result producing routine (01:12:34) Are their certain types of exercises better suitable for HIT?(01:15:5) That's all for Part 1 + OutroGet in touch with John:Follow John on InstagramSubscribe to John Heart on Youtube Check out John's WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast! Joining us today is WNBF Pro natural bodybuilder, promoter, judge and owner of genuine fitness training, Aaron Orton.Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:11) Intro(00:45) Competing for 17 years (01:10) WNBF Worlds 2025 (04:16) How Aaron plans to improve (06:38) How training will change for Aaron in 2024-2025(09:19) Recovery demands of lower body training(15:43) Upper body training (frequency + split explained)(19:52) How Aaron approaches recovery (23:23) What time of day does Aaron train and why(30:13) How long do Aaron's training sessions last?(32:32) Does Aaron have a favourite body part he enjoys training?(33:21) 20 month transformation (from 2021-2023) Here's how…(37:36) Taking your offseason as strict as contest prep (38:19) Why Aaron didn't skip a workout(41:18) Shifting priorities for decreased stress overall(43:30) The ambition for competition (45:27) Becoming a great athlete while prioritizing what matters most(46:32) How Aaron brought up his mid back and legs (49:12) How many hard sets per exercise and workout (55:38) How many exercises (Aaron's sweet spot)(57:18) Are arms a genetic strong point for Aaron?(58:12) Arms are not a strong point for many natural athletes?(58:57) Improving your arm development (what's in your control?!)(01:02:09) pros and cons of training “overlap”(01:04:58) Who coaches Aaron?(01:09:15) Arrons competitive history (01:17:32) The Next Generation (01:17:50) How old was Aaron when he briefly retired and why? (01:18:11) The main reason why Aaron competes(01:20:50) Natural Bodybuilding Outliers Like Other Sports (This Is Why!)(01:28:52) Where you can learn more from Aaron + OutroGet in touch with Aaron:Follow Aaron on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast! Joining us today is WNBF Pro natural bodybuilder and the 2023 WNBF Worlds Bronze Medalist, Agostino Russo! Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:42) Agostino discusses his experience competing at the 2023 WNBF Worlds (08:41) What's the most prestigious natural bodybuilding contest?(09:18) Agostino talks about competing in Italy (13:25) Who did Agostino represent at WNBF Worlds (his reasoning)(14:31) Was Agostino as lean as his competitors at WNBF Worlds?(15:53) Areas Agostino will work to improve before his next contest season(16:49) Agostino discusses his training system (59:21) What's next for Agostino?(01:00:22) Where you can learn more from Agostino + OutroGet in touch with Michael:Follow Agostino on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast! Joining us today is INBA/PNBA Hall of Famer, 4x Natural Mr. Olympia Champion & 2x World Cup Champion Michael Waddington. Michael is seasoned competitive natural bodybuilder and his training career spans over 3 decades. Michael is a trainer by profession and is the president of the INBA Australia. Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:52) Michael discusses his experience competing in the 2023 Natural Olympia(05:00) Michael turns 50 in 2023 and has competed since the 90's(05:28) How many years of competing before Michael won his first Olympia(07:36) 3+ decades of training and competing(08:41) Competing in powerlifting 6 weeks out from a bodybuilding show?(09:12) Michaels experience with deadlifts (lessons learned)(12:13) Natural bodybuilders over 40 vs. under 40 (the difference)(12:31) Does Michael still implement the barbell big 3? (squat, bench and deadlift)(16:39) Variation of a deadlift for back development? (overrated or underrated?)(20:30) Exercise order, pre-fatigue benefits and progressive overload(27:22) Competitors at the 2023 Natural Mr Olympia contest, payout + more(36:45) Michaels training approach leading up to the 2023 Natural Mr. Olympia contest(52:43) Where you can learn more from Michael + OutroGet in touch with Michael:Follow Michael on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle podcast! Joining us today for a very special episode and to end off a great 2023 season, is the one and only 2023 WNBF Heavyweight & Overall World Champion Brian DeCosta! Brian is not only one of natural bodybuilding outliers, but he is a great content producer and coach!Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:47) Brian's WNBF World Championship Experience(11:27) Shout Out To Natty News Daily (11:48) Natural Bodybuilding is longevity (THIS IS WHY!)(15:05) Doug Miller vs. Brian Decosta(15:38) Transitioning to the IFBB?(20:31) Partners of the elite in bodybuilding(22:07) Does Brian have interest in following the IFBB?(27:53) Natural Bodybuilding vs. Golden Era Bodybuilding (32:23) Brian's first training routine (the influence soccer had)(38:38) Brian's physique before & after higher frequency training(41:07) How long does Brian's sessions last? (working sets, IG + more)(46:39) Finding your sweet spot for training(50:18) Natural bodybuilding into your 60's + Brian's latest contest prep(55:52) Walking for fat loss vs. HIIT (trends that come and go)(59:27) Deadlifts (importance + order + rep ranges + risk vs. reward)(01:10:34) Next steps for Brian (competing, business, training goals etc.)(01:13:51) Where you can learn more from Brian + OutroGet in touch with Brian:Follow Brian on InstagramCheck out Brian's Coaching WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to another episode of the Longevity Muscle podcast. Joining us today is 6x Natural Mr Olympia, Kiyoshi Moody! Kiyoshi has achieved the pinnacle of pro level competition. He is truly a legend of Natural Bodybuilding. He has been competing since 1997/1998 and is a prime example of someone who represents longevity. Kiyoshi is also in the INBA/PNBA Hall Of Fame and recently won his IFBB pro card. A lifelong goal since starting bodybuilding!Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:09) Intro(00:56) Updates from Kiyoshi(08:04) How's Kiyoshi's health since we last spoke?(14:05) Kiyoshi talks about how he felt winning his IFBB pro card(33:46) Why Kiyoshi didn't compete at the PNBA Natural Olympia(42:44) What will Kiyoshi do with his IFBB pro card?(54:24) Kiyoshi contemplates going the performance enhancing side (56:02) Has Kiyoshi ever considered competing at the WNBF Worlds?(57:07) Discussing Shevon Cunningham, Dave Goodin & Martin Daniels (57:51) The most prestigious bodybuilding competition (The Natural IFBB League?)(01:02:43) The current standard of classic physique (01:09:47) How Kiyoshi trained leading up to his IFBB pro card achievement (01:16:04) Why & how Kiyoshi trains body parts 2x per week leading up to his contest(01:19:16) Motivation vs. fatigue as a beginner vs. an advanced level lifter (01:25:03) How Kiyoshi approaches his training when he wants to gain muscle mass(01:39:54) Where you can learn more from Kiyoshi + OutroThanks for listening! Please share and subscribe!Get in touch with Kiyoshi:Follow Kiyoshi on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeJoin us in the Longevity Muscle Private Facebook Group Learn more about Longevity Muscle CoachingSupport the show
Welcome back to another episode of the Longevity Muscle podcast! Joining us today for a part 2 is Paul Revelia of Pro Physique Inc. Paul is one of the most sought out contest prep coaches in the world! Not only that, Paul is a Professional Natural Bodybuilder. In this episode Paul discusses his client winning the WNBF World Championships, Brian Decosta as well as what it really means to be involved in world class natural bodybuilding.Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:12) Intro (01:23) What we will discuss in today's episode(01:32) The perfect plan for WNBF Worlds w/ Brian Decosta (05:27) Brian's 2019 contest season vs. 2023? (08:07) Chris Elkins takes 4th at Men's Physique WNBF World Championship (09:01) The difficulty with judging natural bodybuilding(11:18) Brian Decosta & Staying leaner year round (12:39) Similarities between Brian Decosta & Doug Miller (14:16) Genetics, PED's, Insecurities (17:15) How many natural bodybuilders at 5'9 compete in the heavyweights?(20:08) What it was like for Paul, coaching Brian Decosta(26:07) Paul's most recent contest season at 45 years old (recap)(30:08) The evolution of Paul's training (what would have to change?)(38:29) The championship mindset (this is how you win)(42:29) Paul shares how he improved at the guitar and why he does it(45:04) Paul shares his experience competing in natural bodybuilding vs mens physique(51:56) Did Paul have ambitions to win WNBF Worlds?(57:06) Why Paul transitioned to competing in Mens Physique(01:01:51) How far away is Paul from his all time best physique?(01:03:20) Will he step it up to achieve his all time best again?(01:05:04) How much do supplements play a role?(01:05:58) The type of plan Paul would need to implement to achieve his best (01:08:05) Training with Doug Miller or Layne Norton (the difference)(01:08:47) Why Paul doesn't like training from his home gym(01:10:22) Where you can learn more from Paul + OutroGet in touch with Paul:Follow Paul on InstagramFollow Team Pro Physique on Instagram Check out Pro Physique's WebsiteGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast! Today we have a very special guest joining us, Mr. Joel Kellett. Joel is an Australian bodybuilder who has trained consistently for over ten years. He was spotted by Nick Strength and Power in 2019 due to the fact that he has a physique that emulates the Iconic Arnold Schwarzenegger! The Difference is that Joel built his physique via all natural bodybuilding. Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:11) Intro(01:00) Joel's Moustache re-visited (02:12) Business & training Update from Joel (08:20) Joel's contest season recap (10:39) Joel talks about how the longevity muscle podcast(14:44) The current standard of natural bodybuilding lean(20:43) Contest shape vs "offseason" shape(12:45) Joel shares his experience with his most recent contest(21:12) Why Joel doesn't track his macros(32:24) Joel talks about his motivation for natural bodybuilding (33:10) The bitter truth about sugar (48:53) Adjusting the macronutrient ratios for better body composition(53:51) How food can affect your mood(54:41) Addressing the HIT discussion from last episode(1:41:36) Where you can learn more from Joel + OutroThanks for listening! Please share and subscribe!Get in touch with Joel:Follow Joel on InstagramSubscribe to More Than Muscle on YoutubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube Support the show
Welcome back to the Longevity Muscle Podcast! Today we have Eric Helms from 3D Muscle Journey returning on the show for a part 3! This time, Eric discusses his 2023 contest season and his WNBF World Championship experience. Eric is a co founder and reviewer for mass research review, he's the chief science officer for 3dmj, he's a coach for drug-free strength and physique competitors at all levels. He himself, earned pro status as a natural bodybuilder with the PNBA in 2011 and earned professional status with the WNBF and competed at 2023 WNBF World Championships for the first time ever.Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:12) Intro (01:08) Eric discusses his WNBF World Championship experience(04:50) How it works once you turn pro with the WNBF(11:25) Shoutout to WNBF Lightweight World Champion, Dirk Emmerich (13:10) Does Eric think a Bantamweight can win the overall at WNBF Worlds?(17:27) Who coached the WNBF Middleweight World Champion?(17:48) How Eric met Paul Revelia(19:00) Did Eric Helms feel like he held his own at WNBF Worlds?(25:54) Eric's first competitive season and his ultimate goal(26:39) How much does Eric's goal inspire his training? (discussion on motivation)(35:11) Is Eric experiencing the post contest blues?(37:30) Eric's ideal training on paper (38:17) Why Eric trains from home and a public gym(40:26) Why Jeff Alberts competed as a lightweight for the first time at WNBF Worlds(44:12) Are lightweights mostly under 5'9?(44:24) Brian Decosta the new generation's natural bodybuilding outlier(45:32) The role of genetics as it relates to bodybuilding vs. other sports(57:25) Eric's next steps & where you can learn more + OutroGet in touch with Eric:Follow Eric on InstagramFollow Team 3dmj on InstagramSubscribe to Team 3dmj on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast! Today we have Geoffrey Verity Schofield joining us on the show. Geoffrey is a YouTube content creator, Author, Coach and Natural Bodybuilder.Timestamps:(00:11) Intro (00:37) Who is Geoffrey and his transition to YouTube/entrepreneur (06:27) Discussing Geoffrey's progress after 9 years of training(08:16) Geoffrey's experience as a distance runner and how it helped his bodybuilding(11:56) You can train hard or long but you can't do both? (a critical analysis)(30:06) Selling yourself short as a natural bodybuilder (you can achieve more!)(30:04) You won't know until you try (why Geoffrey never competed)(46:17) The YouTube critics (01:03:13) Discussion on muscular "imbalances"(01:20:25) Their are no good or bad exercises without individual context(01:25:22) Biomechanics "experts" vs. experts (01:27:37) Mike Israetel debates(01:28:46) Where you can learn more + OutroThanks for listening! Please share and subscribe!Get in touch with Geoffrey:Follow Geoffrey on InstagramSubscribe to Geoffrey on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast! Today we have the 2007 UIBBN Bantamweight World Champion joining us, Ian Duckett! Ian won the British Europe Pro Am Worlds 2x. He also placed 2nd at WNBF Worlds in the lightweight division and 3rd in the masters division. In total Ian competed in a total of 82 shows to date. He has also competed in powerlfiting. He is the founder of bodyindesign, author of OLD BUT STRONG, is a personal trainer, and professional natural bodybuilder!Timestamps:(00:11) Intro(00:36) Ian talks about the podcast!(04:56) Ian's first World Championship(05:53) Why Ian took time off from competing(07:08) Ian's home gym set up and training on nautilus (11:33) How old is Ian?(12:31) Inspiration from the podcast!(13:42) Ian talks a about his experience with nautilus equipment (17:13) Recovery (why It's not solely about age!)(18:01) Copying your favourite bodybuilder (consider this!)(21:37) Ian's most productive routine(28:52) Why Ian would sometimes change the order of his chest/back workout(30:39) The logic behind Ian's training split(33:33) Experimenting with training body parts 1x per week directly(37:54) Did Ian ever experience recovery issues from his training split/frequency (39:39) Kenny talks about how he would adjust Ian's training routine for his body (40:51) Why it's important to make training your own(42:21) Why Ian doesn't agree with "bulking up"(47:04) Elite body fat distribution and what to consider for you!(49:07) How Ian currently approaches his nutrition in the offseason (lessons learned)(01:00:04) Ian's 3 day per week currently (01:07:21) Ian's goal for his next contest season(01:09:45) Where you can learn more from Ian + OutroGet in touch with Clement:Follow Ian on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast! Today we have Adrian Grey, also known as 'Adriano - The Saxon King', joining us! Adrian is a professional natural bodybuilder with the PCA. He first competed in 2013, earned his pro card in 2015 and his second pro card in 2018. He's competed worldwide and represented the UK at the World Championships.Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:12) Intro (00:57) Where in the UK is Adrian located?(01:22) Dorian Yates influence and HIT(02:29) Discussing football, Arsenal, the Premier League + more (14:35) The main thing that changed for Adrian once he competed at his first show(25:46) Trying to "cheat" the system (28:10) Competing with Richard Gozdecki + the 2 guys that influenced him most(35:33) Adrian's most memorable wins (41:53) Next level natural bodybuilding quality in the UK (Amateurs vs. pros)(46:18) Competing as a middleweight (50:09) Adrian's most productive training routine (volume, intensity, frequency)(56:52) "The pump is the cure" (58:45) Chest workout sample (sets per exercise and perfect session length)(01:06:01) Putting on muscle in the right areas vs. getting "big"(01:07:50) Rep ranges, total sets, proper execution for reducing joint stress(01:11:54) Where you can learn more from Adrian + Outro Get in touch with Adrian:Follow Adrian on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast! Today we have Eric Helms from 3D. Muscle Journey returning on the show for a part 2! Eric is a co founder and reviewer for mass research review, he's the chief science officer for 3dmj, he's a coach for drug-free strength and physique competitors at all levels. He himself, earned pro status as a natural bodybuilder with the PNBA in 2011 and is currently on path to earning professional status with the WNBF (World Natural Bodybuilding Federation).Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:12) Intro (01:37) Eric discusses his 2023 contest season (02:00) Eric discusses the results and his experience at his most recent show to date (08:15) The next steps for Eric's contest goals (12:05) Eric is trying to earn his WNBF pro card(17:41) Eric's physique in 2019 vs. 2023 (21:06) What Eric did to make improvements in his back (24:25) Making progress as a more advanced lifter vs. One just beginning (26:07) How much training did Eric do to bring up his back? (30:31) Biasing the short end vs. long end for hypertrophy (36:19) Hows Eric's recovery with training to/close to failure for lengthened partials?(37:30) Eric's ideal training on paper (42:30) Having a complete bodybuilding leg day vs. full body (46:47) Kenny's experience with PHAT relative to recovery as a novice lifter (48:57) pros and cons with fitting yourself into a sample training split (51:45) When will Eric return to the longevity muscle podcast for a part 3?! (52:21) Where you can learn more from Eric + Outro Get in touch with Eric:Follow Eric on InstagramFollow Team 3dmj on InstagramSubscribe to Team 3dmj on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast! Today we have Hersovyac joining us for a part 2. If you missed part 1, we highly recommend you listen to that first as this is a continuation of the same episode we recorded in part 1. Hersovyac is a natural bodybuilder, online personal trainer, posing coach and has an interest in the classic physique (silver era of bodybuilding). He's competed in a number of bodybuilding events and has carved himself an incredibly impressive physique!Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... click here to learn more!Timestamps:(00:11) Intro(00:31) Full body training for muscle growth or fat loss?(02:50) Where Hersovyac is currently with his training (07:12) Lower body training explained (07:27) Dealing with aches and pains (08:39) 18 inch arms (How Hersovyac prioritizes arms)(11:03) Do you need an arm day? (pros and cons)(18:52) The value in pre-fatigue sequencing (real life examples)(25:15) Hersovyac explains his current training system (25:32) Why Hersovyac no longer trains strictly full body(30:02) Longer workouts, less frequency vs. shorter workout, more frequency (35:10) Why perform legs at the end of the workout when doing full body training(40:27) Arthur Jones and Sergio Oliva train full body...(41:16) How Hersovyac implements training to failure (48:07) Tradition and being attached to a specific type of training frequency (50:03) Pros and cons of higher training frequency (58:08) Youtube critics...(58:49) Where you can learn more from Hersovyac + OutroGet in touch with Hersovyac:Follow Hersovyac on InstagramSubscribe to Hersovyac on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast! Today we have Hersovyac joining us! Hersovyac is a natural bodybuilder, online personal trainer, posing coach and has an interest in the classic physique (silver era of bodybuilding). He's competed in a number of bodybuilding events and has carved himself an incredibly impressive physique!Become a Longevity Muscle VIP member (via our Patreon page) Help support the show, grow natural bodybuilding and receive some exclusive content/information as a thank you.... CLICK HERE TO LEARN MORE ABOUT OUR VIP MEMBERSHIP PROGRAM!Timestamps:(00:11) Intro(00:42) 8 Years on YouTube (06:29) Experience living in Canada (08:33) Where Hersovyac is from(08:47) Kenny's experience in Paris(09:27) The most surprising factor from Kenny's trip to Paris (gym culture)(13:44) Natural Hypertrophy and Hersovyac = French Phenoms(15:12) Gym culture in the Netherlands vs. France(16:05) Hersovyac shares contest history and experience (17:45) What organizations?(23:15) Men's physique growth, Sadik Hadzovic + more(24:07) What made Hersovyac want to stay natural? (34:42) Are there any benefits to enhanced bodybuilding? (37:37) Why Natural Bodybuilding inspires(41:35) French Youtuber - Ironquest(43:15) Quality Longevity (47:56) Context, Interpretation and making this your own!(49:31) Training splits and working around aches and pains (52:27) 6 days per week vs. 3 days per week (2 hour workouts vs. 4) Trial & error!(58:27) Full body workouts for fat loss or building muscle?(58:35) Where you can learn more from the Hersovyac, special announcement + OutroGet in touch with Hersovyac:Follow Hersovyac on InstagramSubscribe to Hersovyac on YouTubeGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
Welcome back to the Longevity Muscle Podcast for a part 2 with the 2018 WNBF Bantamweight World Champion, Clement Yearwood! Clement is not only a top pro competitor but a natural bodybuilding historian, judge and coach! If you missed part 1, we highly recommend you tune into that first as this is a continuation.Timestamps:(00:30) Why the WNBF?(06:00) Why not other world championship? (07:08) Why Clement didn't compete after 2018 (07:22) Will Clement compete again? (17:25) The evolution of Clement's training (21:00) Clement breaks down his training in detail (21:15) Clements preferred training routine (26:00) Training frequency when prepping for Worlds (31:50) Is Clement as passionate about training as he is competing? (35:12) Clements experience with high rep training (36:05) Why Clement has a light day and heavy day (36:44) Clement's take on deadlifts (38:30) Exercises Clement preferred in the 4-8 rep range (41:12) intuitive training leading up to Worlds (42:30) Clements best body part and pose and he explains why (44:32) Clements shares a sample workout from his program (46:36) Why Clement doesn't prioritize direct arm training (47:55) How long does Clements training last (50:04) Clements experience with supersets vs. straight sets (52:09) How Clement structures his training (54:44) Where you can learn more from Clement + Outro Get in touch with Clement:Follow Clement on InstagramGet in touch with Kenny and Longevity Muscle:Follow Kenny on InstagramFollow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on YoutubeSupport the show
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