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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
Thanks
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
4.8
1313 ratings
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
Thanks
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
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