Joining us on the Longevity Muscle podcast for a part 2, is IFPA Pro Natural Bodybuilder, Tom Kiat. Tom has been training since the 90's and earned his pro card with the IFPA and WNBF. He placed top 5 at the 2012 OCB Yorton Cup alongside Natural Bodybuilding Legend Philip Ricardo Jr, Moji Oluwa, Cleveland Thomas and Paul Iatomasi!


Timestamps:
(00:11) Intro
(01:06) Life in Cost Riça
(01:16) Tom gives a training & business update
(03:02) Tom breaks down his current training routine
(06:20) Multiple straight sets of leg extensions vs 1 set to failure
(11:45) Getting better at pushing yourself vs reps in reserve
(17:35) Top set/down set vs. pyramid sets
(20:39) How Tom approaches rest periods between body parts
(21:45) Dealing with triceps tendinitis + dips
(23:06) Hitting body parts 2x per week
(25:26) Tom breaks down his chest routine
(27:48) Tom discusses the benefits of pre-exhaust
(28:37) Training from home and progressing with bands
(29:29) Tom's sweet spot for rep ranges
(30:48) Benefits of pre-exhaust continued
(31:58) Tom discusses "warm up" sets
(32:45) Why Tom trains back first
(33:57) Youtube critics
(34:48) Tom's current condition & bodyweight
(35:52) Listener Q&A - How to adjust training volume on a cut
(38:12) Would Tom feel comfortable cutting back his volume even further?
(39:41) How Tom would adjust his Training if he didn't do jiu jitsu
(41:25) Over 3 decades of training experience & wisdom
(41:30) Ask yourself this very important question...
(42:36) When might you consider high intensity training (pre-requisites)
(44:18) Commonality in every successful hypertrophy specific training program
(45:49) beware of conforming to absolutes, default biases and consider this!
(46:46) For those who train 6 days per week, 2 hours per day (consider this!)
(50:11) Is there an "optimal" number of contractions for growth to occur? (Tom's thoughts)
(52:36) Experimentation and putting the research into practice
(55:23) Addressing the critics (the issues with numbers)
(57:09) Tom asks me who I think are the top bodybuilders in the world
(58:54) Skinny is relative, body dysmorphia, getting in the arena vs. being a YT critic
(01:00:40) Why Tom no longer subscribes to a Push, Pull, Legs routine
(01:02:40) Tom's reasoning behind his training schedule
(01:04:28) Tom asks Kenny about his training schedule
(01:06:55) Making training decisions based on the individual vs generalizations
(01:07:33) Tom discusses his pre workout ritual
(01:09:23) Dealing with anxiety for certain exercises + extreme personalities
(01:11:56) Pre-exhaust strategies for back training
(01:14:26) Tom discusses neck training
(01:18:20) Benefits of proper bodybuilding training
(01:20:29) Tom discusses posing and developing work capacity
(01:21:14) How Tom defines an advanced trainee
(01:27:42) Tom gives his input on a new project for the podcast!
(01:30:34) Where you can learn more from Tom + Outro


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