Longevity Muscle

Welcome back to the Longevity Muscle Podcast. Joining us today is the Next Generation Natural Marvel Eddie Saldaña! Eddie is a WNBF Natural Pro Bodybuilder and in this episode we discuss his lead up to the 2025 WNBF World Championships. 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! 00:51 The Natural Marvel 02:58 How Long Has Eddie Been In Contest Prep? 04:10 A Bit of Background on Eddie 04:43 Eddie Saldaña vs. Zebin Xu 05:12 Eddie’s Weight Class At WNBF Worlds? 08:01 The Current Natural Bodybuilding Standard 08:46 Eddie Talks IPE Worlds 10:12 In Natural Bodybuilding You Get BETTER As You Age 11:06 Eddie’s MARVELLOUS Transformation 11:36 Working With Cliff Wilson - Eddie’s Experience 11:56 Eddie’s BULKING Results Revealed - What You Should Know 14:01 Working With Jeff Nippard 16:03 The Craziest Program Eddie Ever Did 18:24 How The TOP Natural Pro ACTUALLY Train… 19:22 I Got This Wrong With Training.. 21:54 Training To Failure When Volume Is HIGHER (The Facts) 25:41 Why Eddie Doesn’t Train For Sets of 5 (Consider This!) 28:51 Eddie’s Experience With High Reps vs. Low Reps 30:25 Eddie’s Workout Split - Why? Thanks for listening! Please share and subscribe! Get in touch with Eddie: Follow Eddie on Instagram Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow Longevity Muscle on Instagram Follow Longevity Muscle Podcast on Instagram Follow Longevity Muscle Magazine on Instagram Subscribe to Longevity Muscle on Youtube Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome back to part 5 with Aj Morris! If you haven't checked out part 1-4 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. 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! 00:41 Intro Reconnecting with AJ 01:25 AJ Morris Greatest Contest Season Full 2025 Recap 04:36 PNBA Worlds The Honest Truth 05:04 I’m Not Gonna Lie 07:30 WNBF Worlds vs PNBA Worlds The Straight Up Facts 09:52 Will AJ Morris Be at WNBF Worlds 2025 10:25 This Is a Big Problem The Word Is Spreading 11:08 How the NBW Show Does It 13:20 Failing a Polygraph Test What Can Happen Is 15:15 Will AJ Ever Compete in the WNBF Again 19:29 Dirk Emmerich Signs to NBW 21:36 AJ Morris on Competing The End of This Season Went Like This 28:06 The Highlight of the 2025 Season 30:17 Why Does AJ Want to Win What Is That Rooted In 32:07 Ego and How It Affects Winning Do You Ever Think About This 33:57 AJ Morris Talks Training Split Volume Selection and Mindset 41:52 Quoting Natural World Champion Ian Duckett 42:09 The Goal Post Show Front Squats Why 43:20 A Case for No Chest Support in Back Movements 48:13 Why AJ Morris Trains This Way Now 52:28 Exercise Machines AJ Morris Explains 55:27 Where You Can Learn More from AJ Morris Thanks for listening! Please share and subscribe! 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/@longevitymuscle Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome to episode 161 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! 01:00 Happy Birthday Jeff! 03:22 How does Jeff Alberts Feel at 54? 05:53 How Jeff Handles Training With Aches & Pains 06:32 How To Look At The Positive When Dealing With A HARD Challenge 08:55 Social Media Fitness Influencers 10:34 What Jeff REALLY Thinks About The 4-6 Rep Range 13:24 Why You Should Never Train Past 8 Reps (Uncovering The Facts) 14:13 Overlapping Muscles & Bro Splits 19:23 Fatigue and the 4-8 Rep Range Explored 21:30 Hypertrophy Research 24:46 Social Media (Where It Tends To Fall Apart) 27:28 Unilateral Work To Failure (Imbalances & What You Can Do!) 32:15 Jeff’s Goal, Team 3DMJ & Coaching 33:20 The Guests on the Longevity Muscle Podcast (Jeff’s Unfiltered Take) 34:39 POTENTIAL RESOURCES! NOT ABSOLUTES 36:53 Instagram Reels (Jeff Says This...) 39:50 Workout Plans & Splits (Jeff Answers) 42:08 The Undeniable Obsession With Training Splits (Perspective) 43:35 Training To Become A World Champion (What It Actually Takes) 44:29 Training Splits (What Actually Matters) 47:45 Jeff's Current Training Split (CONTEXT Is Key!) 50:33 How Jeff Approaches Rest Days! 51:21 Training Less To Grow More! (Personal Experience) 54:45 Not Natty, The Skeptics & Responding To The Critics! 01:05:34 Jeff Alberts Offers Timeless Advice 01:06:22 Alternating Push/Pull Workouts 01:07:53 Is Jeff Training On His Birthday? Thanks for listening! Please share and subscribe! Get in touch with Jeff and 3DMJ: Follow Jeff on Instagram Follow Team 3DMJ on Instagram Subscribe to 3DMJ on Youtube Check out the 3DMJ Website Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow Longevity Muscle on Instagram Follow Longevity Muscle on Facebook Subscribe to Longevity Muscle on Youtube Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome to the Longevity Muscle podcast! Joining us today is multiple World Champion, British Champion and Mr. Universe Winner Andrew Palmer. Andrew is UK Natural Bodybuilding Legend and has been training and competing for over 30 years! A true representation of longevity! 00:00 Intro 01:11 Super Rare Episode Contest & Training History 02:11 Winning UIBBN Worlds & ANB British Titles In The 90s 03:16 How Andrew Palmer Started 03:51 Natural Bodybuilding Was Superior In The 90s 04:52 Competing In The WNBF Worlds In The 90s 10:20 Was WNBF Worlds The Hardest Natural Competition 11:16 Drug Testing In The 90s 12:16 Andrew Still Competes At 56 Years Old 14:14 Setbacks That Never Stopped Andrew 16:00 Training 5x Per Week vs 3x Per Week 16:08 Discovering Mike Mentzer’s Heavy Duty Training 16:22 Why Andrew Reduced Training To 2x Per Week 16:47 The Real Reason For 2x Per Week Training 17:25 Results Of Ultra Low Frequency Training 18:27 Andrew’s Ideal Training Frequency & Volume 19:27 Breaking Down Andrew’s 90s Training Split 19:56 Andrew Brings Out Training Journal 20:26 Take On Progressive Overload 20:57 High Reps Low Sets Experience 22:08 Injuries Never Stopped Andrew 23:58 Routine Ran For Years 27:53 Difference Between 2 vs 3 Day Routine 29:19 Inspiration For Heavy Duty Training 30:12 The Ideal Training Schedule 51:37 Full Sample Routine At 56 Years Old 53:02 What’s Next For Andrew Goals Revealed 57:37 How Far From Peak At 56 59:51 The Golden Era & Take On Dorian Yates 01:01:52 Ideal Offseason Weight 01:03:52 Preferred Cardio HIIT vs LISS 01:04:40 Ideal Diet For Maximum Gains 01:12:48 Training The Old School Way 01:14:26 Longevity Muscle Magazine Feature 01:16:07 Andrew’s Final Message To All Thanks for listening! Please share and subscribe! Get in touch with Andrew: Follow Andrew on Facebook Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow Longevity Muscle on Instagram Follow Longevity Muscle Podcast on Instagram Follow Longevity Muscle Magazine on Instagram Subscribe to Longevity Muscle on Youtube Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome back to the Longevity Muscle Podcast for our third episode of the Women's series! Today we have Steff Noble joining us. Steff is a3x British Champion and Miss Universe Winner and the WNBF UK President. Chapters: 00:44 Intro - Judging in Dubai 01:17 Do judges and promoters get paid? (WNBF revealed) 02:33 WNBF UK President Steff Noble (How it works) 03:10 Eric Helms & Vicky McCann (Steff’s takes) 07:23 Figure vs. Fit Body Pro 08:20 DFAC vs. WNBF 11:24 Having a full time job while running the WNBF (How?) 12:35 NPA vs. BNBF vs. UKDFBA 13:25 UIBBN Worlds & The Top Natural Leagues 15:04 How To Improve The Natural Circuit (According To Steff) 17:10 The BIG Issue In Natural Bodybuilding That Must Get Resolved 25:47 IFBB Olympia vs. WNBF (Prize Money Progression TRUTHS) 32:37 Women’s Prize Money Is LESS Than Men’s (Steff’s Take) 36:48 Competing BEFORE vs. AFTER Pregnancy (Steff Explains) 41:26 Who Inspired Steff To Compete In FIGURE? (The Legend…) 42:55 The 2014 Arnold Classic 43:31 Can You Compete Naturally In The IFBB? 2014 vs. 2025 45:11 Golden Era vs. Natural Bodybuilding (The Evolution) 46:26 Sacrificing SIZE For Striated Glutes (The Truth From An Expert Judge) 49:07 Size vs. Conditioning vs. Symmetry (What It Takes To WIN WORLDS) 52:14 Judging WNBF Worlds (Steff’s Experience and Take on Oscar vs. Babacar) 54:48 Making A REAL Living Competing As A Natural Bodybuilder (Prize Money & Sponsors) 58:09 The Prize Money At 2024 Worlds, Brian Whitacre & The REALITY… 01:01:25 Training, Nutrition & How Steff Noble Became A 3x British Champ & Miss Universe! Thanks for listening! Please share and subscribe! Follow us on IG: Steff Kenny Longevity Muscle Longevity Muscle Magazine Longevity Muscle Podcast Longevity 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 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) 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 5 for a real and completely raw conversation! 00:47 Natural Bodybuilding IS Classic Physique? The New Edition 11:47 Bulking For Muscle Growth (20lbs vs. 40lbs From Stage Weight) 14:47 Do You Need To Be In A Surplus To Grow Muscle? 22:24 A REAL World Example (Kenny’s Experience, Eric’s Take) 26:30 The IDEAL Scenario For Gaining Muscle 30:22 Gaining Grams vs. POUNDS of Muscle (Targeted Hypertrophy) 32:13 Eric’s Training Routine BEFORE WNBF WORLDS! (Why & How It’s Changed) 37:42 Recovery Explained (Training Frequency, How Does Eric Feel?) 37:51 This Training Split Is A Hidden Gem (Eric Explains Why) 39:53 High Volume vs. Low Volume Research (The Truth Explained!) 47:37 Guru Following (Consider This…) 48:39 You’re Doing Yourself A Disservice IF… 50:02 Nautilus Training, Arthur Jones (An Interesting Take) 50:27 What’s It’s Ultimately Boiled Down To (According To The Critics) 52:15 It’s About RESULTS (Experimenting & Becoming A Machiavellian) 54:05 Super Slow Experiment (The REALITY Is This…) 01:03:07 The BEST Naturals In The World (Never Forget This Point…) 01:04:44 Does Eric Helms Get Triggered By YouTube Critics? (The HONEST Truth) 01:16:11 Coaching With 3dmj, The Vault & MASS! Thanks for listening! Please share and subscribe! Get in touch with Eric: Follow Eric on Instagram Follow Team 3dmj on Instagram Subscribe to Team 3dmj on YouTube Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow Longevity Muscle on Instagram Follow Longevity Muscle Podcast on Instagram Follow Longevity Muscle Magazine on Instagram Subscribe to Longevity Muscle on Youtube Sign Up to Longevity Muscle Magazine and gain exclusive access to written articles with the top natural bodybuilders in the world 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome back to the Longevity Muscle Podcast! Today we have Ben Howard joining us for a Part 2. Enjoy. 00:55 Intro: Reconnecting After 3 Years! 01:50 Ben’s World Championship Contest Season Breakdown 02:45 Is Ben’s Physique Better Today Than His WNBF World Championship Physique? 03:40 Ben’s Redemption From His “Failed” 2024 Contest Prep 06:31 Global Impact And The Reach Of Natural Bodybuilding 07:26 Blue-Collar Bodybuilding: The Reality Behind The Grind 10:15 Ben’s Recommendation: Super Bulking Vs. Lean Gaining 11:10 Dave Goodin: A Natural Bodybuilding Hero 14:01 The Next Big Thing In Natural Bodybuilding? 19:16 Mitch Jarvis Vs. Ben Howard: A Tale Of Two Champions 19:55 Ben’s Experience At The PNBA Worlds With AJ Morris 22:15 Ben Talks About The HIT Training Gym And Nautilus Equipment 27:39 Ben’s Upper-Lower Routine For The Natural World Championship 30:52 Why Ben Doesn’t Deadlift From The Floor Anymore 33:09 Why Ben Didn’t Use HIT Before Worlds (A Case For Reps In Reserve) 39:52 HIT Training Is Harder Than You Think (Ben’s Honest Take) 41:07 The Style Of Training Ben Enjoys From Time To Time 41:48 HIT Training All Year Long (The Truth) 44:31 The Importance Of Rest And Recovery For Maximizing Gains 48:29 Ben’s 3-Way HIT Training Split REVEALED 56:27 The Pre-Exhaust Method And Where To Learn More 56:47 1 Set To Failure, 3 Days Per Week (Recovery Impacts) 58:54 Mike Mentzer’s Full-Body Training: Ben’s Take On Frequency 01:01:22 World Champion Naturals Using HIT Training (1x Per Week Frequency) 01:01:42 The Magnificent Andy Palmer And His Training Insights 01:03:05 Is HIT Training Superior? Ben's Unfettered Take On Its Effectiveness 01:05:45 The Best Way To Train: The Reality Of High-Intensity Methods 01:06:40 Overtraining And Under-Recovering: How To Spot The Signs 01:07:45 Kenny’s Real Experience With 3x Per Week Full-Body HIT Training 01:09:13 Ben’s Experience With 6 Days Per Week High-Volume Training 01:10:40 The Lesson Learned From Training Mistakes 01:12:47 A Day In The Life With Ben Howard 01:15:57 Where You Can Learn More From Ben Howard 01:17:38 The Rise Of Natural Bodybuilding Worldwide Thanks for listening! Please share and subscribe! Follow us on IG: Ben Kenny Longevity Muscle Longevity Muscle Magazine Longevity Muscle Podcast Longevity 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 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome back to the Longevity Muscle Podcast! Today we have Mr. Natural USA joining us, Jean Laguerre. 00:52 Jean’s Incredible Contest Longevity in Natural Bodybuilding 09:28 What’s Really Possible Naturally At 62 Years Old! 13:15 The Deeper Meaning Of Training (Jean’s Wisdom Revealed) 16:34 How Jean Trains at 62 Years Old! (Why & How His Training Evolved) 28:36 The Real Secret To Lifting Longevity (Jean Explains What He Would Have Done BETTER) 32:59 Jean Laguerre Talks Arthur Jones’ HIT & How It Compares To Other Training Methods (The Truth) 38:12 Jean Laguerre on Muscle Soreness, The Pump & Why You Should Care 41:02 Why 3 Days Per Week Training Is Effective 44:27 How Jean Trained for the PEAK of His Competitive Career! 45:27 Why Jean Laguerre Never Did Full Body Workouts 48:09 Jean’s Most Productive 3 Day Per Week Split Training Routine 48:33 From The NPC to the WNBF (This Changed Natural Bodybuilding!) 50:04 Jean’s Most Memorable Contest & Why 52:49 Jean’s Personal Training Studio, Coaching, Book & How You Can Learn More Thanks for listening! Please share and subscribe! Follow us on IG: Jean Kenny Longevity Muscle Longevity Muscle Magazine Longevity Muscle Podcast Longevity 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 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome back to the Longevity Muscle Podcast! Today we have 6x Natural Pro Bodybuilding Overall Champion & DFAC World Champion joining us Julien Brüske. 00:45 Intro & Julien’s Location at FIBO Expo 02:06 DFAC World Champion Julien Brüske’s Career Highlights 06:51 The End of Julien’s Natural Bodybuilding Career Explained 11:07 PEDs: Why Julien’s Moving to IFBB (The BIG Motivator) 16:09 Who Will Be the Next Classic Physique Mr. Olympia Champion? 17:50 Enhanced vs. Natural Bodybuilding (What You NEED to Know) 23:42 Inside Politics of Natural Bodybuilding (Julien’s Personal Experience) 25:45 Top Natural Athletes Who Switched to the IFBB 27:05 The Most Competitive Natural Show Julien Has Ever Competed In 29:41 Babacar Niang vs. Julien Brüske (Julien’s Honest Opinion) 31:04 Julien’s Thoughts: Oscar Moscat vs. Babacar Niang Showdown 32:34 The Toughest Natural Bodybuilding Show Featuring World-Class Athletes 35:09 Julien’s Daily Offseason vs. Prep Training Routine (A Day in the Life) 41:54 How Julien Trained for His Greatest Natural Bodybuilding Season Ever 59:53 Julien’s Encouraging Words + Where to Learn More About His Journey Thanks for listening! Please share and subscribe! Follow us on IG: Julien Kenny Longevity Muscle Longevity Muscle Magazine Longevity Muscle Podcast Longevity 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 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome back to the Longevity Muscle Podcast for our second episode of the Women's series! Today we have Dr. Zena Al Kelaby joining us. Zena is a 5x British Champion and 9x Gold Medalist. Zena is truly a rising star in the women's natural bodybuilding circuit. 00:55 Deload Weeks, Rest Days And Why They Matter 01:44 Zena’s Story As A 3DMJ Athlete Spotlight 02:24 Meeting AJ Morris + Olympic Motivation 05:50 5 British Titles (Zena’s Natural Bodybuilding Wins) 08:34 How Zena Got Sponsored 12:25 Inside Zena’s Championship Season 15:39 What Drives Zena to Compete Naturally 19:35 Competing While Working Night Shifts 23:22 Zena’s Weekly Training Frequency & Split 24:50 Advice: Tired, Unmotivated, Not Progressing? 27:21 How Often Zena Trains Per Week 28:01 Zena’s Long-Term Bodybuilding Goal 32:05 Zena’s Figure Athlete Role Models 33:22 Why AJ Morris Became Her Coach 35:14 Why Zena Stopped Using RIR Training 37:01 Sets per Exercise (Zena’s Approach) 38:49 Evolving Her Training with Experience 40:13 What It Takes to Be a Natural Champion 41:00 Zena’s Ideal Exercise Volume Per Workout 42:51 Why She Never Skips Deload Weeks 44:51 In-Season vs Off-Season Diet (2023–2024) 49:00 Pre-Workout Meal At 5–6 AM 50:35 Afternoon Training & Rolling Splits 51:48 How She Handles Chocolate Cravings 52:44 Zena’s Physique Goals for 2025 54:50 Training with Coach AJ Morris 55:36 Programming Deadlifts for Strength & Aesthetics 58:22 Zena’s Height, Stage Weight & Off-Season Target 59:05 Natural Bodybuilding Goals for 2026 01:01:42 Zena’s Message to Aspiring Athletes 01:04:24 Where to Follow Zena & Learn More Thanks for listening! Please share and subscribe! Follow us on IG: Dean Kenny Longevity Muscle Longevity Muscle Magazine Longevity Muscle Podcast Longevity 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 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

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: Dean Kenny Longevity Muscle Longevity Muscle Magazine Longevity Muscle Podcast Longevity 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 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

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 & Kiyoshi Kenny Longevity Muscle Longevity Muscle Magazine The 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. 👉 Grab yours now: LongevityMuscle.Store Subscribe to Longevity Muscle Magazine and gain exclusive access to our entire archive of written articles with the top natural bodybuilders in the world 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

Welcome back to the Longevity Muscle Podcast! Today we have 1995 WNBF Natural Pro Bodybuilding Overall World Champion & Mr. Universe Eddie Hernandez joining us! Timestamps 0:49 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 Generation Follow us on IG: Eddie Kenny Longevity Muscle Longevity Muscle Magazine Longevity 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 🌎 Join Longevity Muscle's YouTube Premium Membership to watch full episodes of the Longevity Muscle Podcast (exclusive access - early release - 100% ad free!) Support the show

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! Timestamps 00:35 Natural Pro World Champion, Mr. America Winner 00:57 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 Island 10:12 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 Islands 15:12 Training with a meniscus injury (why Robert isn’t competing this year) 16:46 Recovering from severe burn out due to overworking & high level stress 19:35 “Being a personal trainer…” - Robert’s goal 20:15 Robert talks about his clients, mental health & suicide. 21:55 Robert’s message to those who are struggling 23:19 Social media is a tool (It's how you use it...) 25:03 Robert Thompson’s training approach (mindset) 27:30 Compound lifts 27:58 Isolation lifts 28:02 This is the key for adding new muscle tissue! 29:09 Robert’s ideal rep range 30:05 Robert’s training split (deadlifts on leg day or back day?) 31:03 Intensity of effort 32:35 Is training the same offseason vs. Contest prep? (Robert explains) 34:10 High reps or low reps? Robert explains 34:58 How many hard sets per exercise? 37:05 Training to failure Robert 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/@longevitymuscle Introducing 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 🌎 Support the show

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 Zena 04:51 Natural Pro World Champion Ben Howard trains 3x per week 05:09 Brand awareness worldwide is the goal 05:31 AJ becomes a show promoter with NBW & the UKDFBA 06:25 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 profit 13:23 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 himself 19:55 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 bodybuilding 30:19 Team 3DMJ, Nick Wright Bodybuilding, Matt Ogus! 30:33 How AJ Morris discovered NATURAL Bodybuilding 31:23 Why AJ Morris doesn’t train with Los Vickers 32:38 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 2025 47:46 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/@longevitymuscle Introducing 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 🌎 Support the show

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 Championships 01:25 Why Zebin Xu moved to the USA from China 02:35 Why Zebin Xu didn’t compete at WNBF Worlds in 2023 03:00 Becoming a Natural Pro Bodybuilder in 2022 03:56 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 INBF 05:29 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 Championships 17:38 Bantamweight class vs. Lightweight class at WNBF Worlds 18:42 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 Worlds 21:07 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 foods 26:38 Zebin’s 8 day training cycle 27:04 Responding better to less training frequency 28:27 rep ranges & recovery 29:44 Zebin’s current training (how it’s evolved) 30:24 How long do Zebin’s training sessions last? 30:47 Zebin’s training split 32:49 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 failure 40:12 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 Instagram Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Introducing 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 🌎 Support the show

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! Chapters 02:04 Vicky McCann's impact on the best naturals in the WORLD! 03:19 Natural Pro Bodybuilding Champion 03:46 WNBF History 05:39 Why Vicky almost quit bodybuilding 06:19 Women’s natural bodybuilding 06:46 Competing in the Cayman Islands 07:09 The beginning of the end 15:56 The REAL reason Rob Hope retired 17:19 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 pro 33:24 The WNBF 34:19 Vicky McCann’s job 34:38 Too many pro cards 35:48 The TOP World Championships in natural bodybuilding 38:16 Why David Kaye only competed at DFAC Worlds 39:54 Ben Tennessen, Rob Hope and the WNBF split 41:09 Ben Tennessen 41:31 Drug testing 42:45 Natural bodybuilding is a BIG mess… 43:51 Can natural bodybuilding be saved? 44:21 Legends of natural bodybuilding 46:09 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 dieting 01:01:48 How low did Vicky’s calories get when dieting? 01:02:49 Vicky McCann’s top 5 01:06:55 Nigel Davis at the 1996 Worlds 01:07:48 David Goodin 01:08:51 A message to the athletes Thanks for listening! Please share and subscribe! Get in touch with Vicky: Follow Vicky McCann on Instagram Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow 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 Youtube Join our Longevity Muscle YouTube Membership Introducing 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 🌎 Support the show

Welcome to episode 146 of the Longevity Muscle podcast! Today we have Steve Hall joining us for Part 3! Timestamps 01:02 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’s 13:46 How Steve feels about 2024 WNBF Worlds 16:32 Competing in the 170’s vs. 160’s 19:29 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 shows 36:55 The hardest pro show Steve has ever done! 38:55 Steve Hall REVIVE STRONGER! 40:06 How Steve feels since competing at WNBF Worlds 41:09 Steve’s training routine leading up to WNBF Worlds in 2024 44:22 Steve’s trip to New York City 45:48 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 training 47:39 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 influencers 50:47 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 Instagram Subscribe to Steve Hall on Youtube Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow 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 Youtube Join our Longevity Muscle YouTube Membership Introducing 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 🌎 Support 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! Timestamps 00:55 Thailand 05:28 WNBF World Championship 2024 09:40 What muscle groups will Dirk focus on most this offseason 15:35 How Dirk will change his training this offseason 19:27 Dirk’s advanced training program for 2025 21:17 Training for bigger arms as an advanced lifter 21:54 Training frequency for maximizing muscle growth 22:44 A case for the asynchronous training split 21:56 Dirk’s thoughts on training 3 days in a row 24:22 A lot of German bodybuilders are doing this with programming” 24:39 Working with Alberto Nunez as an advanced pro natural bodybuilder 26:32 Advanced training for arms 27:52 Dirk’s offseason plan for making muscle gains 28:41 Dirk’s current weight relative to WNBF Worlds 2024 29:15 Dirk’s goal weight this offseason 29:34 back to back contest seasons 31:06 A day in the life with a natural world champion bodybuilder 33:27 If you’re stressed out or overthinking things do this 35:47 Why you need to stick to the program! 36:00 The bodybuilding lifestyle (the reality) 36:13 Nutrition of a natural world champion bodybuilder 36:48 The big mistake people make for fat loss nutrition 39:09 How many meals per day? 40:18 Protein, fat carb intake (what is low and what is high?) 42:17 Excitement for the gym during contest prep 43:22 The importance of environment for bodybuilding success 46:02 Carb timing 47:46 Nutrient time is important 48:01 Carb timing in a surplus and body fat distribution 50:28 Full body training 51:26 Why Dirk hired Alberto Nunez for bodybuilding coaching 56:55 Full body training (beginner vs. advanced) 58:12 Lengthened partials and high protein diets 58:55 Coaching with Dirk Thanks for listening! Please share and subscribe! Get in touch with Dirk: Follow Dirk on Instagram Subscribe to Dirk on Youtube Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow 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 Youtube Join our Longevity Muscle YouTube Membership Introducing 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 🌎 Support the show

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 Thailand 09:16 The only natural bodybuilder to beat Gary Amlinger at WNBF Worlds 09:37 Advanced set volume for muscle growth 13:21 Gary Amlinger’s mindset for high volume training 13:49 Working with a Physiotherapist 15:36 Why Gary feels he won silver and not gold at WNBF Worlds in 2022 21:00 Becoming a WNBF WORLD CHAMPION 26:23 How long does Gary’s training sessions last? 26:03 Intensity of effort for muscle building 26:56 Training to failure explained 28:47 Less sets at 90-100% effort vs. more sets at 80-90% effort 30:59 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 bodybuilding 37:26 Metabolic stress for hypertrophy? 38:09 Scientific studies for pro level natural bodybuilders? 40:31 The optimal training frequency for hypertrophy 41:13 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 exercise 01:01:21 Progressive overload 01:07:30 What happens when people train with higher volume 01:13:01 The importance of being 100% ALL IN! 01:15:16 Making a transformation late in your naturally bodybuilding journey 01:17:03 Natural genetic limit 01:19:51 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 bodybuilder Thanks for listening! Share, follow and subscribe Get in touch with Gary: Follow Gary on Instagram Get in touch with Kenny and Longevity Muscle: Follow Kenny on Instagram Follow 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 Youtube Join our Longevity Muscle YouTube Membership Introducing 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 🌎 Support the show