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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!
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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 + Outro
Thanks for listening! Please share and subscribe!
Get in touch with David:
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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 + Outro
Thanks for listening! Please share and subscribe!
Get in touch with Ian:
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For full access to the magazine subscribe to longevitymuscle.substack.com
Support the Show.
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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 Instagram
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Support the Show.
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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) Outro
Thanks for listening! Please share and subscribe!
Get in touch with Ian:
Follow Ian on Instagram
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Subscribe to Longevity Muscle on YoutubeFor full access to the magazine subscribe to longevitymuscle.substack.com
For full access to the magazine subscribe to longevitymuscle.substack.com
Support the Show.
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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) Outro
Thanks for listening! Please share and subscribe!
Get in touch with Brock:
Follow Brock on Instagram
Subscribe to More Than Muscle on Youtube
Brock and Joel's Natural Bodybuilding Documentary
Get in touch with Kenny and Longevity Muscle:
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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 + Outro
Get in touch with Philip:
Follow Philip on Instagram
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 YoutubeFor full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com
For full access to the magazine subscribe to longevitymuscle.substack.com
Support the Show.
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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 + outro
Get in touch with Paul:
Follow Paul on Instagram
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 YoutubeFor full access to Longevity Muscle Magazine subscribe to longevitymuscle.substack.com
For full access to the magazine subscribe to longevitymuscle.substack.com
Support the Show.
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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 + Outro
Get in touch with Alberto:
Follow Alberto on Instagram
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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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 + Outro
Get in touch with Matt :
Follow Matt on Instagram
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Subscribe to Longevity Muscle on YoutubeFor full access to the magazine subscribe to longevitymuscle.substack.com
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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 Instagram
Ron's website
Get in touch with Kenny and Longevity Muscle:
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Welcome back to the Longevity Muscle Podcast where we sit down with the 2023 WNBF Middleweight World Champion Benjamin Schuster
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
(00:57) 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 + Outro
Get in touch with Benjamin:
Follow Benjamin on Instagram
Get in touch with Kenny and Longevity Muscle:
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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!
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
(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 + Outro
Get in touch with Robert:
Follow Robert on Facebook
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Subscribe to Longevity Muscle on YoutubeSupport the Show.
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Welcome back to the Longevity Muscle podcast! Joining us today is lifetime natural bodybuilder and the one and only 12x British Champion, Robert Feesey
Timestamps:
(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 + Outro
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 + Outro
Get in touch with Robert:
Follow Robert on Facebook
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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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 + Outro
Get in touch with John:
Follow John on Instagram
Subscribe to John Heart on Youtube
Check out John's Website
Get in touch with Kenny and Longevity Muscle:
Follow Kenny on Instagram
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Follow Longevity Muscle on Facebook
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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 + Outro
Get in touch with John:
Follow John on Instagram
Subscribe to John Heart on Youtube
Check out John's Website
Get in touch with Kenny and Longevity Muscle:
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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.
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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 + Outro
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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 + Outro
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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 + Outro
Get in touch with Michael:
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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 + Outro
Get in touch with Brian:
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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 + Outro
Thanks for listening! Please share and subscribe!
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